| 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 | | 106.26 | 57.54 | 3.10 | 0.00 | 93.28 | 260.18 |
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| Nike Lunar Elite 2 Miles: 158.53 | Bike Miles: 25.00 | Elliptical Miles: 29.28 | Stairmaster Miles: 64.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.13 | 2.00 | 0.00 | 0.00 | 0.00 | 3.13 |
| Travel day |
| Nike Lunar Elite 2 Miles: 3.13 |
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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 |
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| Nike Lunar Elite 2 Miles: 10.50 |
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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 | 11.00 | 11.00 |
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| Bike Miles: 5.00 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feels like a brick landed on my head. I plan to take it easy this week on the running to get over this cold and to leave more time for weight and core training. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.33 | 0.00 | 0.00 | 3.00 | 5.33 |
| My head already feels much better. Two miles on the treadmill after 30 minutes on the elliptical. |
| Nike Lunar Elite 2 Miles: 5.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.06 | 6.00 | 0.00 | 0.00 | 0.00 | 8.06 |
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2 @ 7 6 @ ~5:55
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| Nike Lunar Elite 2 Miles: 8.00 |
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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 | 0.00 | 0.00 |
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| Elliptical Miles: 2.50 | Stairmaster Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.56 | 0.00 | 0.00 | 0.70 | 7.26 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran up to the U and back back through Sugarhouse. Didn't watch my splits but I crossing intersections I was easily in the 5:30's. 6:27 average. |
| Nike Lunar Elite 2 Miles: 15.00 |
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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 | 11.00 | 11.00 |
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| Bike Miles: 5.00 | 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 | | 5.33 | 0.00 | 0.00 | 0.00 | 1.25 | 6.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 8.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Today I had a good reason not to run outside. 8 @ 6 min pace
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| Nike Lunar Elite 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.86 | 1.50 | 0.00 | 0.00 | 2.00 | 7.36 |
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| Elliptical Miles: 2.00 | Nike Lunar Elite 2 Miles: 5.36 |
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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 | 5.50 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 4.26 | 0.00 | 0.00 | 1.00 | 7.76 |
| I went to bed at 11 when the Jazz had a 10 point lead with 5 mins left in the 4th. Little did I know about what transpired after that, which I saw while watching ESPN on the treadmill. What a game! |
| Nike Lunar Elite 2 Miles: 7.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles at 6:41 pace. Ran from 30 south to 11th ave and back down 15 east. I stopped at the gym to put in a couple of miles on the treadmill but it was packed. Probably smarter people than me considering I just lost a weak of my life due to running in this crap. I am happy to get over 60 miles again. It's funny that 60 is nothing compared to many people on this blog yet putting in consecutive 60 miles a week at this time of the year is by far the most I have ever run. I am sure that will be changing as I plan to run some 50s and 100s. My fingers are crossed that the inversion goes away soon. |
| Nike Lunar Elite 2 Miles: 16.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
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| Elliptical Miles: 4.50 | Stairmaster Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.06 | 4.50 | 0.00 | 0.00 | 1.50 | 7.06 |
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| Nike Lunar Elite 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.56 | 2.00 | 0.00 | 0.00 | 0.00 | 7.56 |
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| Nike Lunar Elite 2 Miles: 7.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.56 | 0.00 | 0.00 | 5.00 | 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.33 | 0.00 | 0.00 | 0.00 | 8.33 |
| Last mile in about 5:30. Took a long time to get warmed up so I only averaged about 6:40. |
| Nike Lunar Elite 2 Miles: 8.33 |
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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 | 5.00 | 5.00 |
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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 |
| Fairly easy run south through Holiday. It was nice knowing that I wasn't doing damage to the lungs. |
| Nike Lunar Elite 2 Miles: 14.00 |
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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 | 13.33 | 13.33 |
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| Elliptical Miles: 3.33 | Stairmaster Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 2.00 | 0.00 | 0.00 | 0.00 | 6.30 |
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| Nike Lunar Elite 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.66 | 9.00 | 0.00 | 0.00 | 0.00 | 10.66 |
| About 6 min average on the treadmill. |
| Nike Lunar Elite 2 Miles: 10.66 |
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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 | 5.50 | 5.50 |
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| Elliptical Miles: 2.00 | Stairmaster Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 2.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| 9 miles NOT on the treadmill. Regular route around Sugar House. |
| Nike Lunar Elite 2 Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 4.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Nike Lunar Elite 2 Miles: 5.50 |
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| | Race: |
SLCTC Winter Series 5k (3.1 Miles) 00:16:14, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.10 | 0.00 | 0.00 | 10.10 |
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I will credit this win (first ever 5k win) to whoever locked Dennis Simonaitis' keys in his car. Don't quote me on it but apparently something he needed for the race was locked in his car so he couldn't race. I guess the running Gods were on my side today.
The Race: I took off out of the gate in the lead and held it to about the first mile mark. First split was about 5:10. At that point a young kid, possibly in his late teens or early 20's, caught up but didn't pull away and Albert wasn't far behind. I ran beside or slightly behind the young kid from mile 1 and through the turn around. Mile 2 split was slightly slower at about 5:20. The turn around probably slowed us a bit and I was trying to conserve energy for the finish. At the 2 mile mark we were still side by side and for the next 3/4 mile he put in a few small surges. Fortunately they weren't big surges and I was able to stay within a few feet. By mile 2.75 I knew I had a shot so then I just had to figure out how long I should or could wait to put in a surge. I figured by mile 2.9 it was now or never so I kicked as much as I could and to my surprise the young kid didn't follow. I was obviously happy with the result considering the weather and the fact that the season just started. After reviewing past 5ks, which I don't run a lot, I discovered that this might actually be a PR for an honest 5k course; my previous best was a 16:23 run at the Heart of Holladay in 2001. My excuse for not improving my 5ks has been and will continue to be that they I don't care enough and they HURT! :)
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| Nike Lunar Elite 2 Miles: 10.10 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
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| Elliptical Miles: 4.00 | Stairmaster Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 106.26 | 57.54 | 3.10 | 0.00 | 93.28 | 260.18 |
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| Nike Lunar Elite 2 Miles: 158.53 | Bike Miles: 25.00 | Elliptical Miles: 29.28 | Stairmaster Miles: 64.00 |
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