| 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 | | 329.50 | 17.80 | 0.00 | 0.00 | 23.00 | 370.30 |
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| New Balance 1400v2 Miles: 12.30 | Nike Pegasus 31 Miles: 258.10 | Altra Olympus Blue Miles: 39.25 | Stairmaster Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with JP, James and Noah from HHS and through Millcreek.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 2.80 | 0.00 | 0.00 | 0.00 | 12.30 |
| Ran over to Liberty Park with JP and Noah for a two tempo laps. Itwas the first mini workout in about two months. Pace for the two laps ended up 5:21 and 5:17 which was faster than expected.
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| New Balance 1400v2 Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Big crew today. JP, James, Jason, Evan and I ran from north from HHS, along foothill, thorough federal heights and back along 9th. We basically tried to find the busiest roads possible so we could practice dodging cars and crossing busy streets.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| JP and I did the alphabet run in Highland Park, i.e. Alden, Beverly, Chadwick, Dearborn, 15th, Filmore, Glenmare, Hartford, Imperial, 17th, Kenwood, 18th, Melbourne, Wellington, 19th and Preston St. The trees aren't quite as nice without the leaves but I still think I like 15th the best.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.60 | 0.00 | 0.00 | 0.00 | 0.00 | 15.60 |
| Ran with JP and Jon from the zoo to the top of Emigration and back. Averaged about 6:32 for the run which felt like a decent effort.
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| Nike Pegasus 31 Miles: 15.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Pipeline with Josh! (he's back), JP, Evan and Dan (new guy) then added 2.5 after around Olympus Cove. Josh forgot it was December and wore a t shirt with no gloves or a hat, while I was wearing my winter mittens. Very nice/sunny day for a run.
Today I was supposed to run CIM but couldn't get ready in time after my surgery on Nov. 1. I am definitely running it next year. 17 guys ran sub 2:18 today. Anthony Costales, who recently moved to Salt Lake, was the last to qualify by running a 2:17:48. We are putting together a recruiting campaign to get him to run with the group.
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| Altra Olympus Blue Miles: 12.00 |
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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 | 8.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Loop from HHS with JP, Evan, Dan and Neil through Holladay.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 3.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Jogged from HHS to East High with JP, James and Dan for 6x800 on the track.
Felt just ok. 2:35,2;33,2:33,2:31,2:28,2:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| HHS to Liberty Park for a couple of laps with JP and James. Enjoying the weather while it lasts.
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| Nike Pegasus 31 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.15 | 0.00 | 0.00 | 0.00 | 0.00 | 13.15 |
| Meandering route with JP from HHS through Millcreek.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Wasatch Blvd loop with Jon and JP. Started at Feldmans, past Skyline to Wasatch Blvd, out to the 7-11 and back through Holladay. Picked it up to about 6 minute pace for a few coming back. Averaged 6:35.
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| Nike Pegasus 31 Miles: 17.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Casual run with some snowflakes on the JRP with JP.
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| Altra Olympus Blue Miles: 13.25 |
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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 | 9.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Easy run with JP and James through Sugarhouse and Millcreek.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 3.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Ran over to Liberty Park with JP, James and Evan for 2 tempo loops. Averaged ~5:13 pace, which is a slight improvement from two weeks. Evan kicked my butt and probably averaged around 5:03.
PM: bootcamp: lots of squat jumps, high knees, stairs, and planks. It could have gone worse considering I haven't gone to class since the middle of October before the surgery. I might feel differently tomorrow morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Casual run through Millcreek with JP and James. The 7:20 pace was plenty fast after doing bootcamp last night.
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| Nike Pegasus 31 Miles: 13.25 |
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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 |
| Ran with JP from HHS through the U and back on 9th and 11th.
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| Nike Pegasus 31 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM #1: 6am with Scott and James starting at the Arby's
AM#2: 7am around Holladay on a Christmas run with Josh, James, Dan, Chad and bunch of random/nice people. Socialized a bit at the nice person's house then ran one mile back to the Arby's. Fun morning and well worth it despite the early start.
I finished the week with 82 miles of running which might be a record for December. The warmer weather helps.
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| Nike Pegasus 31 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| chilly/wet Seattle-like run with Josh, JP and Dan. First 7 on the alphabet route then another 7 around Liberty Park.
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| Altra Olympus Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Another wet and soggy run with JP. Made it 7 miles before I stepped in a huge puddle.
PM: bootcamp
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| Nike Pegasus 31 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| easy run with James and Evan through Millcreek then added a couple around the neighborhood. The crsip weather was much preferred over the rain.
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| Nike Pegasus 31 Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Fun run on the parkway with James, Evan and Emily. Averaged 7:00 min pace for the run. First mile was 8 because my legs were too sore from bootcamp two days ago. My hamstrings, groin, shoulders, and chest have never been so sore. I am second guessing this bootcamp thing.
Happy Christmas Eve!
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| Nike Pegasus 31 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Merry Christmas! Pleasant run up to the U and back along Foothill. I didn't have to look both ways while crossing the road.
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| jogged around the perimeter of the gated community. Lots of right turns, and sun!
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| Nike Pegasus 31 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran around ther perimeter again. I might venture out of the bubble tomorrow.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| casual run around the neighborhood and over to the high school.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ventured outside the gates, found some dirt, then had to run back on the highway.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Sunny and 65 degrees, again. Soaking up the vitamin D while I can.
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| Nike Pegasus 31 Miles: 12.00 |
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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 |
| cross training day (elliptical and bike and 15 minute cooldown walk on TM).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 329.50 | 17.80 | 0.00 | 0.00 | 23.00 | 370.30 |
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| New Balance 1400v2 Miles: 12.30 | Nike Pegasus 31 Miles: 258.10 | Altra Olympus Blue Miles: 39.25 | Stairmaster Miles: 17.00 |
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