| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 133.08 | 56.05 | 1.50 | 0.00 | 80.35 | 270.98 |
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| Elliptical Miles: 111.10 | Saucony ProGrid Omni 7 Miles: 72.10 | Bike Miles: 11.00 | Stairmaster Miles: 29.25 | Rowing Machine Miles: 11.00 | Nike Lunar Elite 2 Miles: 118.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Averaged about 6 min/mi. 0.5% incline Harder than it should have been. |
| Saucony ProGrid Omni 7 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Saucony ProGrid Omni 7 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
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| Bike Miles: 11.00 | Elliptical Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6:45 pace. My hands didn't completely freeze. That's progress. |
| Saucony ProGrid Omni 7 Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| Elliptical Miles: 2.00 | Stairmaster Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the iceless treadmill. |
| Saucony ProGrid Omni 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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| Elliptical Miles: 3.00 | Rowing Machine Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
| I left the house last so I only had 50 mins to run at the gym. I did my best to get tired. ~5:55 pace with .5% incline. I am not sure why that pace wasn't easier. |
| Saucony ProGrid Omni 7 Miles: 8.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.85 | 5.85 |
| 30 minutes on the rowing machine. My arms got tired. |
| Elliptical Miles: 1.35 | Rowing Machine Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony ProGrid Omni 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.75 | 0.00 | 0.00 | 0.00 | 0.00 | 16.75 |
| I ran the Holladay Holiday 10 miler and then jogged home. The pace was pushed throughout and the winning group finished in a blazing ~1:11. Incredibly we ran through and around fences and fields and even managed to go down a slide at Cottonwood Elementary. Credit goes to the race organizer(s), Sam, et. al, for staking out the route with pink ribbons and allowing a bunch of sweaty runners to mess up their house afterwards. |
| Saucony ProGrid Omni 7 Miles: 16.55 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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| Elliptical Miles: 2.25 | Stairmaster Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I found a secret treadmill at the gym that goes 15 mph. I got up to 13.5 mph but I didn't want to push it for fear that I would ruin my hamstring. I always knew this but I never calculated the numbers. This obviously explains why it gets harder and harder to go faster. Going from 8 to11 mph you decrease 2 mins per mile but from 12 to 15 you only decrease by 1 min. Not only that but you expend exponentially more energy as the speed goes up.
| MPH |
Pace |
| 15 |
4.00 |
| 14.5 |
4.08 |
| 14 |
4.17 |
| 13.5 |
4.27 |
| 13 |
4.37 |
| 12.5 |
4.48 |
| 12 |
5.00 |
| 11.5 |
5.13 |
| 11 |
5.27 |
| 10.5 |
5.43 |
| 10 |
6.00 |
| 9.5 |
6.19 |
| 9 |
6.40 |
| 8.5 |
7.04 |
| 8 |
7.30 |
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| Saucony ProGrid Omni 7 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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| Nike Lunar Elite 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.33 | 4.50 | 0.50 | 0.00 | 3.00 | 8.33 |
| I like my new Lunarlites! |
| Elliptical Miles: 3.00 | Nike Lunar Elite 2 Miles: 5.33 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.50 | 1.00 | 0.00 | 0.00 | 7.50 |
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On the treadmill, again.
3 miles at 7:00, 3.5 at about 5:45 and last mile at 4:50. 0.5% incline.
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| Nike Lunar Elite 2 Miles: 7.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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| Elliptical Miles: 2.00 | Rowing Machine Miles: 3.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 2.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Ran up 33rd south, north over the freeway and back through Sugar House. ~6:30 pace.
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| Nike Lunar Elite 2 Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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| Elliptical Miles: 2.00 | Stairmaster Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 7.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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3 @ 6:40 4 @ 5:50 3.25 @ 5:30
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| Nike Lunar Elite 2 Miles: 10.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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| Elliptical Miles: 3.00 | Nike Lunar Elite 2 Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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2 @ 7 2 @ 6 5 @ 5:30 |
| Nike Lunar Elite 2 Miles: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| ~6:20 pace on treadmill |
| Nike Lunar Elite 2 Miles: 10.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 2.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| ~6:30 pace. Pretty much a ghost town running at 8 AM on Christmas. |
| Nike Lunar Elite 2 Miles: 8.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6:40 pace |
| Nike Lunar Elite 2 Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| Elliptical Miles: 77.00 | Stairmaster Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| 6:32 pace. The weather in Palm Springs is quite nice. |
| Nike Lunar Elite 2 Miles: 11.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 3.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran around the perimeter of the gated golf community in Palm Springs twice. Biggest hill was running over a curb. They should organize a 4 lap marathon. 6:28 pace
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| Nike Lunar Elite 2 Miles: 13.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Very sore after playing tennis for two hours. |
| Nike Lunar Elite 2 Miles: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 133.08 | 56.05 | 1.50 | 0.00 | 80.35 | 270.98 |
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| Elliptical Miles: 111.10 | Saucony ProGrid Omni 7 Miles: 72.10 | Bike Miles: 11.00 | Stairmaster Miles: 29.25 | Rowing Machine Miles: 11.00 | Nike Lunar Elite 2 Miles: 118.33 |
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