| 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 | | 2453.45 | 403.71 | 6.00 | 0.00 | 310.95 | 3174.11 |
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| Nike Pegasus 31 Miles: 541.55 | Stairmaster Miles: 219.50 | Saucony Kinvara 2 Blue Miles: 12.00 | Treadmill Miles: 132.10 | Saucony Kinvara 2 Grey Miles: 74.85 | Nike LunarLaunch Miles: 244.55 | New Balance 1400v2 Miles: 76.63 | Nike Pegasus 31 V2 Miles: 833.60 | Altra Olympus Blue Miles: 125.30 | Nike LunaRacer +3 Miles: 67.00 | Rowing Machine Miles: 17.10 | Bike Miles: 790.00 | La Sportiva Vertical K Miles: 51.50 | Salomon SpeedCross III Miles: 50.43 | Swimming Miles: 0.60 | Nike Pegasus 31 Light Blue Miles: 314.65 | Altra Lone Peak 2.5 Miles: 37.25 | Nike Lunar Glide 8 Miles: 205.70 | Nike LunaRacer V3 Camo Miles: 36.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Last run in the sun
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 very cold miles with Dan. It was quite the shock to the system after spending a week in sunny California.
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| Nike Pegasus 31 Miles: 10.00 |
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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 |
| Ran with a good size crew, including Kevin! Somewhat hilly route through the U and Research Park.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Group run from Liberty Park and through Temple Square with Josh, JP, Collin, Dan and Anthony. Collin wasn't kicked out for wearing shorts. The Temple looks bigger in the pictures.
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| Nike Pegasus 31 Miles: 15.25 |
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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 |
| xt day. stairmaster and arm bike for 1 mile
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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 |
| From HHS around Millcreek with JP, James and Dan. Woke up feeling a bit under the weather so I am starting the excessive water/emergen-C regiment.
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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 | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran over to Liberty Park with JP and James for a 4 x (4 min on, 2 min off) fartlek. Didn't push it because I am feeling slightly under the weather. Averaged around 5:30 for the first three and picked it up in the last rep.
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| Saucony Kinvara 2 Blue Miles: 12.00 |
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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 |
| casual run with JP and James through Millcreek. The looks fine in the dark but didn't look good during my drive to work.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran with JP from HHS, over to the zoo, through Research Park and back through the U.
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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 | | 12.00 | 4.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran up and down Emigration from the zoo with Jon and JP. Dan and Anthony joined us for the first 5. 7:05 average up and around a 5:50 average coming down for 6:25 average for the run. Always a fun, elbow bumping time, running with Jon. JP looked especially strong today and should crush his3 hour PR in a couple of months.
Best of all the sky and air were perfectly clear only a mile up the canyon.
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| Nike Pegasus 31 Miles: 16.00 |
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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 |
| Did an out and back along Wasatch Blvd with JP, Collin and Dan. We were planning to run Pipeline but the canyon was closed because of ice on the road. Our attempt to keep it over a 7:30 pace failed. I don't think I am to blame this time.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
| 3 miles on TM and 7 crosstraining.
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| Stairmaster Miles: 7.00 | Treadmill Miles: 3.00 | Saucony Kinvara 2 Grey Miles: 3.00 |
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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 |
| Ran with JP through Millcreek and Holladay. Lots of puddle jumping.
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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 | | 9.50 | 0.00 | 3.00 | 0.00 | 0.00 | 12.50 |
| Ran over to Liberty Park with JP and James for 6x800 on the straightaways
~2:35,2:35,2:30,2:30,2:28,2:27
PM: bootcamp, too many stepovers and lunges
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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 | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Downtown and around Liberty Park with JP. Averaged 7:30!
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with JP, James and Dan up to the REI, over to Skyline and back to HHS.
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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 | | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
| Big crew today! Ran with Josh, Jon, JP, Dan, Daniel, James, Anthony and Neil around Holladay and Sugarhouse. Picked it up a bit at the end and finished with 6:38 average. Jon was questioning whether he could feel good about a performance if he used caffeine. He is a funny guy.
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| Nike LunarLaunch Miles: 15.15 |
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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 |
| easy run with Josh, JP, Collin and Dan starting at Memory Grove. Looped around the avenues then did a loop of Liberty Park.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 | 11.00 |
| crosstraining on stairmaster and 3 on the treadmill
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| Stairmaster Miles: 8.00 | Treadmill Miles: 3.00 | Saucony Kinvara 2 Grey Miles: 3.00 |
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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 |
| semi new route south on 9th east with JP.
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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 | 3.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Jogged over to Liberty Park and did 3.5 miles (1.5,0.5,1,0.5) at MP. All of it was between 5:20 and 5:30.
PM: bootcamp (3 laps of duck walk with a band (OUCH!), 125 squat jumps and lunges on each leg, 3 sets of stairs, 80 toe touches on each leg and walkouts, 65 pushups, and my very favorite, 125 burpees)
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| Nike Pegasus 31 Miles: 14.00 |
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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 |
| Casual run with James and Evan around Millcreek and Holladay. Averaged 7:30. It might take a couple of days for my legs to feel normal again after bootcamp yesterday.
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran with James and Dan through the U and back down 15th east.
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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 | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Fun run with Josh, Rob, Dan and Neal. We all ran different distances which will make for an odd looking route. Picked it up a bit at the end and finished with an average of 6:48.
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| Nike Pegasus 31 Miles: 18.50 |
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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 |
| Ran with Dan and Evan from the park n' ride at the top of 3900 s. and went north to the golf course and back.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 10.50 | 12.00 |
| mostly crosstraining day. I still get one a week to be safe :) stairmaster and 1.5 on TM
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| Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
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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 |
| Ran with JP, James, Dan and Nate Hornok through Millcreek. Averaged 7:11.
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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 | | 10.55 | 3.00 | 0.00 | 0.00 | 0.00 | 13.55 |
| Ran over to Liberty Park with JP, James and Dan for 3 x 1 mile. The weather is too nice. 5:30, 5:16, 5:11
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| Nike LunarLaunch Miles: 13.55 |
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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 sugar house with Dan and Evan.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 1.25 | 10.25 |
| Easy run with Nate around Millcreek then stretched at the gym. 5K tomorrow, oh boy! This will be my first race since SGM.
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| Nike Pegasus 31 Miles: 9.00 |
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| | Race: |
SLCTC Winter Series 5K (3.107 Miles) 00:16:32, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 3.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Wow. I really didn't think I would feel that bad. I guess I need to mix in more speed work because my legs were sucking air just after the first mile and they never felt better. The wind coming back also didn't help, and neither did the Dunkin' Donuts coffee before the race. 4:59, 5:20, 5:32
Warmed up and cooled down with Jason, Anthony, James, Nate and Dan. Congrats to Anthony, Jason and little Pachev (in crocs) for 1,2,3. It was still a good workout/rust buster despite feeling lousy.
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| Nike Pegasus 31 Miles: 10.00 | New Balance 1400v2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Slow run with Dan around Skyline. Legs are tired from yesterday.
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 9.00 | 12.25 |
| Treadmill and stairmaster
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| Treadmill Miles: 3.25 | Saucony Kinvara 2 Grey Miles: 3.25 |
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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 |
| Ran with JP and Evan around Millcreek. Shorts weather!
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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 | | 8.25 | 5.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran around SHP with Dan and James then did (1x3m, 1x2m) on the HHS track. Tried to keep it fairly relaxed at ~5:45 pace.
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Easy run to South Temple and back through Liberty Park.
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 1.50 | 12.00 |
| I was going to cross train today but JP showed up so I had to run. Fairly casual run around Millcreek plus 1.5 on stairmaster.
My pair of Pegasus shoes are now over 900 miles and they still show very little wear. I think I will retire them at 2,000.
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Ran with JP, Jon and Steve on an out and back along Wasatch Blvd. starting at the base of BCC. Somewhat hilly and windy. Averaged 6:45.
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| Nike Pegasus 31 Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 6.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Great run with JP, Scott and Nate out on the Parkway in Riverton. The miles flew by with nice company and I actually felt pretty good for a change. Scott brought up the idea of Boston so I am seriously considering it.
Mixed in a 10k tempo at 5:40,5:39,5:40,5:39,5:36,5:32
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| Nike Pegasus 31 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 8.25 | 11.50 |
| 3.25 on TM and crosstraining. It was a good sign that I wasn't too tired after yesterday's run. There is some hope that I can run well at the 10k this weekend.
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| Stairmaster Miles: 8.25 | Saucony Kinvara 2 Grey Miles: 3.25 |
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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 |
| Ran with Noah around Millcreek. He is back from hibernation.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| I chose to do a workout at the gym on the stairmaster because my groin it tight and the massage last night left it very sore. I am not really looking forward to another ice bath tonight.
620 floors, 25 minutes at threshold, effort + time ~12 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Easy run with James and Noah around Liberty Park. Groin feels night and day better from a couple of days ago. The massage and ice bath combo works miracles.
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| Nike Pegasus 31 Miles: 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Dan and Noah around Sugar House. 10k tomorrow!
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| Nike Pegasus 31 Miles: 8.00 |
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| | Race: |
SLCTC Winter Series 10K (6.214 Miles) 00:33:50, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Arrived at 9 at the same time as Mr. Murphy. I mistook him for a high schooler because he was sporting an Alta singlet. Warmed up 4 by myself and was feeling ok. Race got off on time and rather than jumping into the lead pack I held back hoping I could close the gap over the course of the race. It didn't happen but I am still ok with the result because I didn't fall apart at the end. My time was still close to 2 minutes slower than I ran in 2012 but I certainly don't think I am really 2 minutes slower. I attribute the slower time to getting adapted to running considerably more miles than I ever have over consecutive weeks. Since December I have strung together 10 consecutive weeks averaging ~80 miles per week with no doubles. For the 15K I plan to taper a bit more and see if that makes a difference. I also think I need to slow down my ~13 mile weekday runs a bit and try a few doubles to keep the miles up.
6 mile cool down with Toni and a new guy from Ohio, Peter Carroll, who finished 4th. Also met Nathan Peters for the first time. He dominated the race with a sub 32 time. I think he will be giving the OTQ a go this year by switching to more road racing. I think he has a good shot.
5:17,5:22,5:25,5:31,5:33,5:30, .2@5:15
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| Nike Pegasus 31 Miles: 10.00 | New Balance 1400v2 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Probably a dumb idea the day after a race but I couldn't resist. Ran with Evan and Dan on the Jeremy Ranch Road. We were in a hurry so we picked it up on the way back and averaged 6:45 for the run. Th last two were 6:12 and 5:41.
Got to chat with Pat Smyth briefly as we were leaving. He wears Nike Pegasus too ;)
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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 on the pipeline with Dan, Adam and Anthony.
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Extended alphabet run in Highland Park. Felt a bit like winter today for a change.
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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 | | 9.25 | 5.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Track workout with Dan, James, Noah and Evan at HHS.
We did a ladder: 2x400,2x800,2x1600,2x800,2x400. I didn't look at my splits and just wanted to run on effort.
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| Nike LunarLaunch Miles: 14.25 |
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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 |
| Slow run with Dan around Liberty Park.
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Easy run with Noah around Millcreek. Nice to run in the rain.
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| Nike Pegasus 31 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.80 | 6.20 | 0.00 | 0.00 | 0.00 | 20.00 |
| Fun run with a big group out on the JRP in Riverton. Dan, Jon, Anthony, Noah, Evan, Mike, Toni and Neal all made it out. We did an easy 10k out then 10k tempo back. The 10k totaled about 34:30 so around a 5:33 pace. Jon, Mike and Noah all ran super well. It was great to catch up with the guys from down south.
After the tempo we added another 6ish to the south then I added 1.5 in my neighborhood to get to 20.
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| Nike Pegasus 31 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.55 | 0.00 | 0.00 | 0.00 | 0.00 | 15.55 |
| Ran pipeline with Dan, Anthony and Evan then ran down the canyon back to the car. Anyone running north today isn't having fun in the wind. I hope the Baskin Robbins sign doesn't blow down again.
I have decided it's time to retire my Pegasus' after ~1,080 miles. They have served me well so I will break out a new pair this week.
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| Nike Pegasus 31 Miles: 15.55 |
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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 | 12.00 | 12.00 |
| Crosstraining at the gym. No wind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Easy run with Noah and Nate around Millcreek.
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| Nike Pegasus 31 V2 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 3.00 | 0.00 | 0.00 | 13.50 |
| Track workout at HHS with James, Noah and Dan. We did 12x400 with a lap in between. Averaged around 71 or 72 for all 12 with a few faster and few slower. I figure running any miles faster than my 5K pace should help.
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| Nike LunarLaunch Miles: 13.50 |
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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 |
| Easy run with Noah around Liberty Park.
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| Nike Pegasus 31 V2 Miles: 11.00 |
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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 |
| easy 6 with Dan around Sugar House then 1 on the treadmill. It's like the Winter Series will be wintery afterall.
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| Treadmill Miles: 1.00 | Nike Pegasus 31 V2 Miles: 7.00 |
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| | Race: |
SLCTC Winter Series 15K (9.321 Miles) 00:51:28, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 9.32 | 0.00 | 0.00 | 0.00 | 15.82 |
| Another Winter Series is in the books. I am not there yet but at least I felt better about the race today than the last two. My last 5K was faster than my 5K in the 10K so that was a good sign. Anthony gapped everyone after one mile (which I ran too fast) then Jon Gauthier, Noah and I ran together for the next 5 miles. Jon slowly pulled away at mile 5 and Noah put about 5 second on me in the last mile. Noah is super talented and has a huge engine so I wasn't surprised. At least I came away with another blue ribbon for winning my agre group! Being 35 isn't so bad afterall.
Splits:5:14,5:34,5:30,5:31,5:30,5:35,5:36,5:33,5:28,5:17(.3)
Cooled down with Anthony, Dan, Rob, Noah and Nate. All in all a good day for running (no snow and the wind wasn't bad) and a solid effort.
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| New Balance 1400v2 Miles: 9.32 | Nike Pegasus 31 V2 Miles: 6.50 |
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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 |
| Many loops around Liberty Park with Dan, Anthony, Patrick, Evan and Collin. A few guys ended early so Patrick, Evan and I went over to the Parkway to add on.
My legs didn't feel as tired as expected. ~7:10 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
| cross training and one on the treadmill
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| Treadmill Miles: 11.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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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 |
| Casual run through the U, Research Park, past the zoo and back along Wasatch. Averaged ~7:20. Apparently I timed it well but the weather was perfect for the run and now it is a white out.
Slowly but surely I am learning to ease off on these slow runs and I am feeling a lot better. I also think I am becoming more accustomed to running more consistently.
Today is bittersweet because after just over 6 years I am leaving Overstock! I never dreamed I would work here this long.
As odd as it sounds the one thing I might miss the most is stopping at the 7-Eleven on 45th every day. If you have ever met Tami, the best employee ever, you will know.
What I won't miss: <200 emails a day, daily drama (you have to work here to know what I mean), 6 hours of meetings every day...and a few other things I will have to write after I leave :)
What I will miss: nice view from the office (next office will be in a warehouse), ~15-20 of my friends, the Keurig...
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Met James, Noah and James for a track workout but ended up running 8x800 in Sugarhouse Park because the HHS track was covered with snow, yes snow. I wouldn't even call it a workout because my legs felt crappy from the beginning and only kept up with Noah and Nate for the first few.
Observations from the first drive to the new job:
1. More traffic and big trucks to navigate but takes less time to get there
2. A 7 Eleven and Beans & Brew are very close by. The 7 Eleven just needs wooden stir sticks and Tamy to work there and it will be the same.
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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 |
| Easy run with Nate and Noah around Liberty Park.
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| Nike Pegasus 31 V2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 2.50 | 12.50 |
| Back to my roots. 10 miles on treadmill and 2.5 on stairstepper. I had on my tights and long sleeve shirt so it got a bit warm. Just trying to prepare for a potential Boston heat wave.
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| Stairmaster Miles: 2.50 | Treadmill Miles: 10.00 | Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 6.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long run on the JRP in Riverton with a good group: Scott, Mike, Justin, Nate H., Nate B., and Chris. Easy 10K to the north and then a tempo back to the car. We then tacked on about seven out and back to the south.
10K tempo averaged around 5:45 into a headwind. Total run averaged 6:35. This was the longest run in a few months I feel good about that.
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| Nike LunarLaunch Miles: 20.50 |
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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 |
| Lots of loops of Liberty Park with Josh and Dan then ran over to downtown for a tour of the Temple. It was bustling with tourists and church goers this morning and I even ran into one of the McKinsey consultants I was working with at Overstock. Apparently that is the place to be seen on a Sunday morning.
Running feels like it's becoming less of a chore these days and longer runs like this are getting easier. That has to be a good thing. Averaged 7:07.
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| Nike Pegasus 31 V2 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 | 11.00 |
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| Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.30 | 0.00 | 0.00 | 0.00 | 0.00 | 14.30 |
| U of U and Zoo loop. Hit the light right on Foothill which saved me at least 3 minutes. Nice day for a run. 7:14 average
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| Altra Olympus Blue Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.55 | 1.70 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: Plan was to do hill repeats with James but I didn't turn on my phone alarm and my internal alarm clock forgot about daylight savings, so I got up an hour late. Hate it when that happens. I also forgot to put out the garbage cans. I will blame these lapses on the new job but that excuse can't be used again. I did manage to get in 7 miles with 1.7 at 4:59 on the coveted 19th to Redondo Strava segment. I bettered my time by 5 seconds which I had set two years. Part of the trick to that segment is you have to go through two four way intersections at 13th south and 17th south without stopping. Obviously I didn't get hit or have to slow down today.
PM: First industrial park run. I didn't wear glasses or contacts so it wasn't too bad. Somehow I ended up running on Bangeter Highway which I think is illegal.
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| Nike Pegasus 31 V2 Miles: 13.25 |
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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: 12.5 easy run around Millcreek with Noah
PM: 4.5 jog around the industrial park
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| Altra Olympus Blue Miles: 4.50 | Nike Pegasus 31 V2 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 2.00 | 12.25 |
| Easy run with Noah around Liberty Park and a couple of crosstraining miles at the gym.
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| Nike Pegasus 31 V2 Miles: 11.25 |
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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 |
| Ran with Justin, Anthony and Nate on the Jeremy Ranch Road. 6:50 pace was hard enough for today.
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| Nike Pegasus 31 V2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 13 lovely laps of Liberty Park with Dan and Anthony. My shoes are full of wood chips. I will have to return them next week. Averaged 7:01.
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| Altra Olympus Blue Miles: 20.00 |
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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 |
| AM: 5 miles on the treadmill at the casino, 2 quicker miles
PM: random route in Las Vegas. It was a mix of weaving along strip, a freeway to the Las Vegas sign, dirt along a railroad track, and industrial parks. My last mile along the strip took 9 minutes because I was held up by many groups getting pictures with that snowman from the movie Frozen, Darth Vader, and a Storm Trooper. I really don't like Vegas.
I think I will stick with the treadmill tomorrow.
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| Nike Pegasus 31 V2 Miles: 14.00 |
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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 |
| AM: 9.5 treadmill run at the casino
PM: 5.5 treadmilling again
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| Nike Pegasus 31 V2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 4.50 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM: 2 warm up then 9 at 5:45 on the casino treadmill
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| Treadmill Miles: 11.00 | Nike Pegasus 31 V2 Miles: 11.25 |
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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 |
| AM: 14 mile casual run to South Temple and back through Liberty Park
PM: industrial park 2 miles
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| Altra Olympus Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| South on 9th east and back through Millcreek.
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| Nike Pegasus 31 V2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 8.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Fun 18 miles on the Jordan River Parkway in Riverton with Jon, Scott, Mike, Toni, Taylor and Nate. Mixed in a 8 mile tempo, averaging 5:24. Felt better than expected at the end of a 104 mile week.
Next week will be fewer miles capped with the Striders Half Marathon on Saturday.
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| Nike LunarLaunch Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.55 | 0.00 | 0.00 | 0.00 | 0.00 | 15.55 |
| A few loops of Liberty Park then toured downtown with Evan.
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| Nike Pegasus 31 V2 Miles: 15.55 |
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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 | 12.50 | 12.50 |
| Took a break from running today and crosstrained at the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM: 8 in St. George because of an early conference. I ran the end of the SGM course backwards.
PM: 8.25 loop on some of the St. George Half course. It was almost hot.
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| Nike Pegasus 31 V2 Miles: 16.25 |
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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 |
| AM: Big loop in St. George
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | 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 |
| Easy run with Noah around Millcreek
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| Altra Olympus Blue Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles because I woke up late. 1 mile fast. It's probably good that I didn't run more with the Strider's Half tomorrow.
Relying on my phone alarm isn't working so I am going back to the old school digital alarm clock, assuming they still sell them.
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| Nike Pegasus 31 V2 Miles: 4.00 |
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| | Race: |
Striders Half Marathon (13.109 Miles) 01:11:59, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 13.10 | 0.00 | 0.00 | 0.00 | 20.60 |
| I will have to chalk this one up as a good workout. My legs were heavy from the get go and they never felt better. Riley and Dave had great come back runs and Mike finished a solid second. The course was faster than years past because they changed it to be the first half of the Ogden Marathon, only difference bein you run on the parkway instead of the road starting at mile 8. Sadly in at least three of my Ogden Marathons I ran this first half faster than I did today. Oh well. This was my last long workout before Boston so it will have to do.
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| Nike LunaRacer +3 Miles: 14.60 | Nike Pegasus 31 V2 Miles: 6.00 |
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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 loops around Liberty Park with Evan, JP, and Noah. JP is finally back after a long layoff due to an Achilles injury, but he is now moving to Arizona in a couple of weeks :(
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| Nike Pegasus 31 V2 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.10 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| Casual run with Noah and JP. Streets A-I in Highland Park.
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| Nike Pegasus 31 V2 Miles: 11.10 |
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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 | 13.50 | 13.50 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 4.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM: 3 easy and 5@5:45 on the treadmill
PM: 8 mile loop on the lovely/flat streets of Phoenix
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| Treadmill Miles: 8.00 | Nike Pegasus 31 V2 Miles: 16.25 |
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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 |
| AM: 10.25 on the treadmill
PM: 3 easy miles around the Phoenix version of an industrial park. Work ruined the plan so I didn't get out until 8:30 and only felt like running 3 miles.
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| Treadmill Miles: 10.25 | Nike Pegasus 31 V2 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Casual run along random roads near Scottsdale.
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| Nike Pegasus 31 V2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 3.00 | 0.00 | 0.00 | 6.00 | 23.00 |
| Started at 9:30 because of a delayed flight last night. Met Scott, Nate and Dan at the JRP in Riverton for what was supposed to be 10 warm up and 10 tempo. Got 3 miles into the tempo and right below my left calf tightened up and I had to stop. Scott kept going and I somewhat hobbled my way back to the cars. I could run ok on it slowly but I couldn't speed up without it hurting. I am not too worried about it because I have done this before; just a few days of slower running, ice, and 10 mm drop shoes and it should go away. Since I didn't get in the workout I wanted I did 6 miles of intervals at the gym on the stairmaster afterwards which got me to about 2:20 of workout time.
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| Stairmaster Miles: 6.00 | Nike LunarLaunch Miles: 17.00 |
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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 | 5.00 | 15.50 |
| 10.5 miles around Liberty Park and a detour over to the LDS Conference Center to check out the festivities. Finished with some crosstraining and stretching at the gym.
The calf help up ok and actually felt better as the run went on. I didn't think I was get to 10 miles so I was happy about that. It should be fine in a few days.
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| Stairmaster Miles: 4.50 | Rowing Machine Miles: 0.50 |
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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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| Stairmaster Miles: 10.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Loop in Scottsdale.
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| Nike Pegasus 31 V2 Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 4.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: Ran on the dirt path along the canal. Mixed in 2 x 1 mile, 2 x 800 and 4 x 400.
PM: 2.5 around the office
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| Nike Pegasus 31 V2 Miles: 14.50 |
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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 |
| Out and back on McDonald Road in Scottsdale.
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 | 10.00 |
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| Stairmaster Miles: 8.00 | Rowing Machine Miles: 1.00 |
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| | Race: |
Running for Relief 5K (3.107 Miles) 00:16:45, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 3.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| I ran the Running for Relief 5K today and Nicolai ran the Kids K. This is one of my favorite 5Ks around and possibly one of most honest (~150 ft up and down). Nicolai ran the most impressive race of the day by far, finishing 2nd behind a boy who is at least 2 years older and a foot tall. Typical for a kids race everyone sprinted off the start (literally at a 6 minute pace) and after a quarter of a mile they all started fading. Nicolai was fading too at the turnaround but he got a second wind as he went down the hill, sprinted past two of the older boys and almost caught the winner. The race was a bit short so I think if it was a full 1K he would have won. Nicolai was awesome today!
As for me, considering how lousy I have felt lately, I am happy with the result, although it is about 15 secondS slower than last year.
The post race festivities were great as usual and of course they had plenty of burritos for everyone to take home. I bagged up at least 15 of my favorite, the Western Family Mild Red Chile Bean & Beaf. I anticipate I will still have a few to eat the night before next year's race.
5 mile warm up, race, 8 mile cool down split up by the awards and raffle. Splits for race: 5:25, 5:24, 5:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| Liberty Park loops with Josh and Evan. A little chill in the air made for perfect running weather.
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| Rowing Machine Miles: 1.00 | Nike Pegasus 31 V2 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 | 9.00 | 9.00 |
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| Stairmaster Miles: 8.00 | Rowing Machine Miles: 1.00 |
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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 | 0.50 | 11.00 |
| Casual run with Nate through the U and Research Park. It was nice to be running in familiar territory for a change.
I took another route to work today and got stuck in traffic on Redwoord Road. Apparently this is where half the state lives these days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Millcreek loop. Lots of white snow!
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick four miles before heading to the airport. 1@5:11. Now off to Boston.
PM: 1 mile on the hotel treadmill as per Counsel Erekson
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.75 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles with 3x400 pickups with Scott around Hamilton, MA. I had to slouch in the elite meeting so the little guys could see over me.
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| Saucony Kinvara 2 Grey Miles: 3.50 |
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| | Race: |
Boston Marathon (26.219 Miles) 02:36:46, Place overall: 171, Place in age division: 146 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| Only accomplishment of the day is that I didn't walk. I even failed to get a photo with Meb. Despite my terrible performance it was still a memorable experience and it was great to see Scott zip by me at mile 25. He ran an awesome race! In hindsight, I might have started too quickly but that wouldn't be the first time and I slowed it down after 3. I got into somewhat of a groove running with a big pack for about 4 miles from 7 to 11 but after that it all fell apart. I was dropped from the pack and couldn't muster up anything to latch on to seemingly hundreds of people who were passing me. Every ounce of energy was left trying not to walk up Heartbreak Hill and from there I dizzily and very slowly found my way to the finish. It could have been worse I suppose but it should have been a lot better. 'Til next time.
Half: 1:11:30, Finished 2:36:46. That sums it up pretty well.
I refuse to do the math for the 2nd half split :)
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| Nike LunaRacer +3 Miles: 26.20 |
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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 | 1.00 | 1.00 |
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| Bike Miles: 15.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.40 | 0.00 | 0.00 | 0.00 | 2.60 | 11.00 |
| Liberty/Temple run with Josh, Noah and Evan then a short row at the gym. Snow capped mountains and blossoming trees and flowers are a welcoming sight after my travels to Phoenix.
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| Rowing Machine Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile HHS/Tanner/Foothill loop with Noah. This weather is the best.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Millcreek loop with Noah
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 5k tempo on the treadmill at 5:20 and a few crosstraining miles.
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long run with Noah from HHS to the top of Emigration and back. About 1,800 ft up. Found a magical spring along the way which made all the difference.
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| Nike Pegasus 31 V2 Miles: 23.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the BST with Josh and Adam. We very gracefully avoided a snake.
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| Altra Olympus Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| HHS through Tanner Park loop
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| Nike Pegasus 31 V2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 5.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Met James at HHS for two fast loops around the exterior then failed at our attempt to run 4x400 on the track because the football field is under construction. Instead we did a few 400's on 17th. I assume they are putting in another one of those cancer causing turf fields.
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| Nike LunarLaunch Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 3.50 | 10.00 |
| Ran with DAN who has been MIA for the last few months. Easy 6.5 around Sugar House then a few cross training miles at the gym.
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| Nike Pegasus 31 V2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Millcreek with Neal and Dan.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 3.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| First time in a long time that I ran with most of the Utah County Crew, i.e. Scott, Matt, Zach, Brandon, and Chad. It was great to catch up with those guys. The drive down there is always worth it.
We ran 6 up Provo Canyon then did a 5k tempo at the turn around at about 5:02, 5:10, 5:17 with Scott, who made it look easy, and Matt. Matt is never one to shy away from a workout. The rain held up for the entire run which made for perfect conditions.
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| Nike Pegasus 31 V2 Miles: 15.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run at Liberty Park with Evan, Dan, Neal and Anthony.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran up to Ruth's Diner and back.
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| Altra Olympus Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.56 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| 1/4 marathon around millcreek
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| New Balance 1400v2 Miles: 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Pre marathon treadmill run. Mixed in 2x800 and 1x400. The weather channel says it won't start raining until 9 or 10 tomorrow. Perfect.
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| | Race: |
Ogden Marathon (26.219 Miles) 02:33:23, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| This was my 10th Ogden Marathon and 50th Marathon overall. The mixed feelings and emotions I have for this race are making it even more difficult to into words how I feel. I was hoping to somewhat redeem myself from my lousy run at Boston but it didn’t happen. Mentally and physically it was a struggle from the start. After only three miles I had to concede to not pushing the pace and going with the leaders because I knew if I did I would crumble early. I really didn't want to suffer again like I did at Boston. For the first six miles I checked my splits and with each one I was more and more convinced that I am not the same runner I was even a year ago when I ran a 2:23. Since I was the only runner wearing mittens and a baselayer I think the weather can only explain 2 to 3 minutes of it. So how do I explain the rest? Maybe my lack of injuries this year, higher miles, and less time cross training is actually adversely affecting my running. Seems counterintuitive but not completely out of the question. Should I just go back to 50 – 60 miles a week and cross train more? There has to be more to the equation that I hope to understand and address. If after some time, rest, and introspection this becomes the new norm, so be it. I still enjoy the challenge of running as fast as I can for 26.2 miles.
In terms of the race, Anthony made it clear at about mile three that he was going for it and only an African runner dared to follow. I wish I could have responsded. Only after the race did I find out that the African runner dropped at around mile 10 because Anthony threw in a few 5:1x miles that apparently burned him out. At about mile seven Riley breezed by me and Josh, who had been trailing me closely, latched on. I never thought I would see either of them again. At around mile 11 I passed a younger runner who had gone out too fast. From there up until mile 17 I ran in no man’s land. At that point I saw Riley in the distance and figured he must have an injury or nutrition problems because I was gaining on him quickly. At mile 21 I finally passed him, as he graciously gave me a high five. At the time I thought he might be injured but fortunately it was only nutrition problems. It took a lot of guts and pride for him to finish the race. When I passed Riley some spectators said I was now in third place which obviously meant that someone had dropped out in the front of me. Knowing that I was now in third provided some much needed motivation for the final miles along the bike path in the city. Those miles were actually some of the most enjoyable miles of the race. I actually look forward to weaving through the half marathoners on the path, as it provides a much needed distraction from the suffering. When I finished I was still just as exhausted as usual and I knew I couldn’t have gone faster.
Despite the weather the fans, organizers, and volunteers were great as usual. There is a reason why I have fun 1/5 of my marathons at Ogden. I look forward to running many more.
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| Nike LunaRacer +3 Miles: 26.20 |
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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 |
| intervals
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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 |
| intervals 3 on/ 2 off
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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 |
| 30 minutes of hard intervals 3 on / 2 off
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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 |
| 30 minutes of hard intervals 3 on / 2 off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 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 | 10.00 | 10.00 |
| difficult 60 minute stairmaster workout. 6 intervals of 8 on / 2 off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in some rain and mud with Evan and Nate on the BST. Started and ended in Memory Grove. ~2k up and down.
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| La Sportiva Vertical K Miles: 10.00 |
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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 |
| 50 minutes with 3 on 2 off
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| | 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 |
| 8.5 with Dan around Liberty Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with Dan and Neal. We stopped by the U's track hoping for a Farah sighting but he wasn't there. Dan was still happy because he could have used the same porta potty.
Weights at the gym afterwards.
PM: bootcamp for the first time in 5 months. I left dazed and confused.
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| Nike Pegasus 31 V2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with a new guy, John, from Portland. I can't figure out why everyone who moves here thinks we have an insular culture. 8 miles is the new 12.
Weights at the gym afterwards.
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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 |
| First road bike of the year and it's the end of May. Trajedy. Road up Emigration, down to Little Dell and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran with a group (Evan, Albert Adam, Ben, Coleman, and ??) from Adam's house, up to Black Mountain, over the crags, bushwacked a bit, then back down. ~3,500 ft up and down. Albert has moved back to SLC so I am looking forward to running with him more.
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| Salomon SpeedCross III Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy run from Highland with Neal and Evan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 10 x 1 min hill repeats with Noah, Dan and Neal. Good, short workout.
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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 |
| AM: stationary bike at the gym
PM: bootcamp. Circuit training with 300 squat jumps and 60 stairs mixed in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 with Albert and Neal through the U. Weights at the gym afterwards.
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| Nike Pegasus 31 V2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Millcreek
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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 |
| Millcreek Canyon on the bike. It's very green up there. I doubt there are many other large cities with accessible rides like this that take less than 2 hours.
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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 |
| 6 miles with Evan on the BST then met Adam to run up Wire. I think Evan hated it so much that he will go back and get the CR.
12 total and 3k ft up
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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 | 0.00 | 0.00 |
| weights at the gym. I was the guy moving the peg up on all of the machines.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Millcreek with Evan, Neal and Dan. No students in sight at Highland High! Enjoy it while it lasts.
Weights at the gym aftrrwards.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM: 6:40 pace for 1.5 mi at 3% then 1 miat 4%, then 1 mi at 6:30 and 5%
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 1.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Quick run around the neighborhood with one fast downhill mile. Steeplechase tomorrow!
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| | Race: |
Wahsatch Steeplechase (16.5 Miles) 02:22:50, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Wahsatch Steeplechase! This was my 5th time running the race and first time since 2012. A week ago I was having second thoughts about running the race because I haven't felt great and this race really hurts, Those weren't good excuses and since this is my all time favorite race, I had to give it a go. I picked up Noah just before 5 am and we got our bibs at 5:15, well before most people showed up. I had forgotten that for races like this it is ok and probably expected to show up less than 30 minutes before gun time. We chatted with some folks who you won't find at road races then did a short warm up. The director waited for everyone to get through the potty line so the race didn't start until 6:15. That was nice of him, for those in the line.
A good size pack of around 10 got out to a quick start led by a couple of skimo guys. As we entered the BST trail I let them take the lead and settled into a semi conversative pace with Noah on my heels. We went through the meadow then started climbing again. My legs were already sucking wind so I knew I had to back it off or else it would be a long hike to the top. I just looked at the ground and kept moving. Noah and a couple of other guys passed me with about two miles to the summit. At that point I was probably in 7th or 8th place. I started hiking a bit earlier than usual which was just another sign that I didn't have it. The hike up black mountain was as fun and slow usual and Nate Blouin passed me about 3/4s into the climb. He is a super fast hiker. As we crested the top I started running/jogging again until we came upon the rocky section of the crags. A couple of guys had caught up to me by then and I had to let them pass about half way through the crags. My body or maybe my mind just didn't feel like hustling like I have on that section in years past. After the crags is where the fun begins because you descend about 2,000 feet in two miles. I tried my best to pick it up but my quads were shot and I couldn't let it loose. After that extreme downhill stretch we came out on the road at the top of City Creek. In the two miles on the road I caught two of the guys who had passed me on the crags and one of the skimo guys. After we entered the trail that parallels the road I passed another two guys, the last being Nate, with about 1.5 miles to go. I coasted down Memory Grove and finished in just over 2:22. I was glad to be done. After I finished I immediately jumped in the freezing river. Today I don't feel quite as sore as I usually do after this race, probably because I didn't hammer the downhills as much as usual. I am relatively happy with the race considering how I felt early in the race and my general fitness and motivation levels.
After finishing I quickly learned that Noah had reeled in the skimo guy on the road and ended up winning by a whopping four minutes, narrowly missing the CR, set by Nathan Peters, by 1 minute. If he had run the course before I am sure he could have made up that minute on the crags. Hopefully we will see them duke it out next year.
In what seemed to be minutes after I finished Amiee came cruising through the finish line in ~3:00. That's a pretty awesome performance considering the lingering injuries and getting stuck behind slow pokes on the crags. Adam amazingly also ran well (finishing in ~2:30) despite cutting his arm on the crags. He later had to get 5 stitches.
The post race company, festivities and snacks were great as usual, highlighted by a big cooler of Otter Pops, Red Vines and Coke. Trail Race directors really have it figured out.
As long as I live here I hope to run this race every year. It has it all: uphill sufferfest, amazing views, hurdling boulders, mad dash downhill, smooth and fast single track and a few miles on the road.
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| La Sportiva Vertical K Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile super easy hangover run, as JP describes it, around the grass field at Evergreen Jr. with Dan and JP. I thought it was a terrible idea to run after yesterday's race but I think it will help speed up the recovery
It was great to catch up with JP who set a 21 minute PR yesterday at UVM! 2:39 and 7th place. He will have accept never setting a PR of that magnitude again.
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| Nike Pegasus 31 V2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy run around Millcreek with Evan. We found Imperial Park, which is on Atkin Ave, not Imperial. The park looks nice and it appears it has a permnanent super sized porta potty. Now we won't have luck out and find one at a construction site.
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Race: |
Wasatch Back Ragnar Relay (194 Miles) 21:42:00, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 32.50 | 0.00 | 0.00 | 0.00 | 32.50 |
| RAGNAR! Wasatch Running Ultra Team: JP, Nate K., Scott K., Fritz, Evan and Noah
We finished in 21:42. We only started two hours ahead of BYU this year and fortunately they didn't catch us. They finished in 19:57. Last year we started four hours ahead of them and we barely beat them. It will be interesting to see if we finish in the top three despite only having 6 runners. American Fork and Davis appeared to be the other teams towards the front.
1st leg: ~7 pm 12 miles on basically the middle section of the Ogden Marathon in reverse. Averaged 5:58
2nd leg: ~3 am 6.5 miles in the middle of who knows where. +450 ft. Averaged 6:20. Lost some time because I had to tip toe down a super steep dirt section in the dark and I didn't want to fall on my face.
3rd leg: "The Ragnar" + 4 miles down the backside. 10 miles from Park City High School to the top of Guardsman then 4 miles down the backside. +2,800 then -2,000 ft. My legs will probably hate me tomorrow. Averaged 7:36 for the entire run and ~8:12 (1:22) for the 10 mile first leg. I don't think the new 10 mile leg is quite as hard and the 8 miles (two legs combined) coming up from Heber because there are some flat and downhill sections mixed in.
All and all it was a fun time, despite only sleeping for a total of 20 minutes. Our team was made up of a great bunch of guys, and they are all good runners too. Special thanks to JP for flying in from PHX for the second week in a row. Last week he was here to run UVM where he ran a 21 minute PR (2:39) and placed 7th overall. He ended running more miles than anyone on the team, ~35. Also thanks to Wasatch Running for providing the entry, jerseys, hoodie, snacks and gas.
Best discovery: Cup of Noodles are great for breakfast
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| New Balance 1400v2 Miles: 12.00 | Nike Pegasus 31 V2 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Ran a couple of miles around the snowbird lodge then hiked to the top of Hidden Peak. Barely made in time for the 8 pm tram ride down. +3,400 ft.
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| Salomon SpeedCross III Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran hill repeats (10 x 2 minutes) in Sugar House with Dan and Neal
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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 mile single track loop on the Flying Dog trail in Park City with Nate, Adam and Pete. About 2,400 ft. so it was all runnable. Super nice trail.
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| Altra Olympus Blue Miles: 16.00 |
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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 |
| 76 mile bike ride up LCC and then BCC with Elliot. About +9,100 feet of climbing. I didn't bonk too hard and my butt held up ok considering it was only my third bike ride of the year. 5:05 ride time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 4 x 1k on the Highland track with Dan, Evan and Neal. It probably didn't reach 90 degrees before 7am which was nice.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Race: |
Sawtelle Stampede Half Marathon (13.109 Miles) 01:20:52, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| Happy 4th of July! The 19th annual Sawtelle Stampede was run today and I think this was my 13th time running it. This year I didn't get to run the kids 1k with my nephews because they started the half marathon before the other races. Turns out that Thomas stopped for two cups of water at the turn around so he didn't place as well as last year. He and Nicolai still finished strong and in the top 10. My race was uneventful from the start but I still tried to run semi fast and the course always takes a good effort. My time was 4 minutes slower than last year which wasn't totally surprising. I finally had my blood work done and it's no good. 38 hematocrit, 270 testosterone and 15 ferritin. This could partially explain my subpar races of late, in addition to my lack of training. Hopefully getting those numbers up will help.
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| Nike Pegasus 31 V2 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran up the fire road into bear country but didn't see any bears. Just yesterday we saw one on the road where I ran so I guess I was lucky or unlucky depending on how you look at it.
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| Nike Pegasus 31 V2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles around the U with Evan
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.60 | 2.00 | 0.00 | 0.00 | 0.00 | 19.60 |
| AM: ran around sugarhouse park a few times and did a 5kish workout on the track with Rob. Then I did a few 100 yard sprints on the football field to test out the new fake turf. The paint job is nice.
PM: hiked/ran/scrambled to the top of the Pfeifferhorn in Little Cottonwood. I feel dumb that it's taken me all these years to do this hike. The views are incredible!
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| La Sportiva Vertical K Miles: 10.00 | Nike LunarLaunch Miles: 9.60 |
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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 |
| Road to the gate at Millcreek at back. Pooped from yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy 9 with Evan around Millcreek
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 around Liberty Park and downtown with Evan
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| Nike Pegasus 31 V2 Miles: 9.50 |
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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 | 0.00 | 0.00 |
| early morning bike up up Millcreek Canyon. It was 46 degrees up there. Brrrrr
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 Liberty Park loops with Roo. We had a tough time running straight and needed an extra long stop at the perpetual fountain.
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Race: |
Draper Days 5K (3.107 Miles) 00:16:21, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.11 | 0.00 | 0.00 | 0.00 | 9.61 |
| As much as a despise 5Ks this was one of the more enjoyable races. I was consisently 10 seconds slower per mile this year compared to last, but still finished 5th. A highschooler, Garek from East High, ran a super impressive race and finished in around 14:50. Cooled down with Albert then watched Nicolai win the boys division of the Kids K. I am sure he went out in a sub 6 and averaged about a 7:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Casual run up and down City Creek with Josh, Adam and Evan. Nice morning for a run.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| easy 9 around the U with Evan then 1 mile on the rowing machine in 6:59, which was faster than any of my running miles.
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| Rowing Machine Miles: 1.00 | Nike Pegasus 31 V2 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 |
| Early morning bike ride with Stuart up to Big Mountain.
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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 |
| Amazing ~10 mile hike near Silverton, CO. Ice Lake then Island Lake.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 4.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran from the town of Silverton to the top of Kendall Mountain and back. The peak is just over 13,000 and there is ~3,900 ft up and down. I basically ran on the race course and it took me about 2 hours round trip. The CR is 1:34 set by Joe Gray and Sage ran it this year in 1:38. I know I couldn't hang with those guys but I think if I was racing I could do it in around 1:45. Maybe I will come out for next year. I was surprised that the altitude didn't bother me at all.
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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 |
| Bike intervals at the gym
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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 |
| Road up Millcreek Canyon and almost froze to death on the way down. I can't recall ever getting that cold on a ride. Must have been the combo of 30 degrees and being underdressed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles around Liberty Park and then over to Artesian Well Park for a drink.
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| Nike Pegasus 31 V2 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 |
| bike intervals at the gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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| Treadmill Miles: 2.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
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| | Race: |
Jupiter Peak Steeplechase (15 Miles) 01:53:25, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Another fun time running Jupiter Peak. I saw lots of people I haven't see in awhile and I ran slightly better than expected, bettering my time from two years ago by 1:30. I didn't almost break my ankle two years ago but I was still faster to top this year, which is a good sign. Only bummer about the race was that I was caught by Noah with about two miles left so I finished in fourth. He must have crushed the downhill because I think I beat him to the top by about two minutes. In hindsight I should have taken another GU and I will definitely never be wearing La Sportiva shoes again. I had a rock stuck in my foot the entire way down and they are just too narrow.
I stuck around for awards and the beer that was served promptly at 11:30, then Amiee was nice enough to drop me at Wasatch State Park to play golf. I actually had a better day on the course because 82 even with several three putts and my friend and I took home $21.
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| La Sportiva Vertical K Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with Josh on Pipeline. We collectively beat the 9 minute guy.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Stationary bike intervals and 1 mile cooldown on the treadmill.
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| Bike Miles: 12.00 | Treadmill Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ran up to HCI, along the Red Butte dirt road and back
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 3 exterior loops on the grass at Liberty Park
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| Nike Pegasus 31 V2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.10 | 0.00 | 0.00 | 0.00 | 6.60 |
| 5k workout on TM @ 5:15 and 1% incline. Next comes comes golf, wiffle ball, bocce, beer pong, penalty kicks and possibly poker.
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| Nike Pegasus 31 V2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran with Adam up WIRE and along the BST. Warmed up a couple of miles then ran WIRE fairly hard. Ended up with my third best time (29:43). No matter how I run it always hurts.
11 miles and ~2,900 ft up and down
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| Salomon SpeedCross III Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| bike intervals and 1 mile on the treadmill
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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 over the Parley's Bridge, up into the neighborhoods by Millcreek Canyon and back down the Tanner's Park trail
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and two miles on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ran with Dan and Neil around Millcreek.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Up the fireroad in Montana
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| Nike Pegasus 31 V2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.60 | 10.85 |
| Out to the ranch and back on the dirtroad with the dogs. Had to stop a couple of times for puddle breaks and cattle guards.
After the run I swam across the lake. With the exception of last year, I have swam across the lake (only .6 miles( every year since 1998. It was nice to get the streak going again. Nicolai at age 7 also swam the lake for his seconrd time
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| Swimming Miles: 0.60 | Nike Pegasus 31 V2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile tempo averaging 6:01 on the dirtroad with Roo. Good effort considering we were at 6,600 feet and on rolling hills (450 ft up and down).
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 9.00 | 10.50 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Millcreek. Averaged 6:20 with a few faster miles.
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 3 laps of SHP with Roo. The leash is getting less interesting, which is good.
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| Nike Pegasus 31 V2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around Liberty Park. Mixed in a couple of miles at around 5:10 pace. 6 min pace for the run.
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Race: |
Top of Utah Half Marathon (13.109 Miles) 01:08:47, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 13.11 | 0.00 | 0.00 | 0.00 | 20.11 |
| Woke up at 3:15 this morning to drive up to Logan for the race. Arrived with plenty of extra time so as I was dinking around I turned on my Garmin to get the GPS connection and it was dead. Don't you hate when that happens? I realized my charger was in my car so I took the charger on the bus with the hope of finding an outlet in the park at the start. Sure enough, there was a light pole with an outlet. Problem solved. I can hear those watch hater people cursing.....hey, I like my watch and I have some degree of OCD :)
As for the race, I figured sub 1:10 would be a decent goal considering I have been running a pathetically low number of miles (now two weeks in a row over 50 miles!) After getting my watch charged up I ran into Nate Krah so I warmed up about a mile with him. We got to the start line and sized up the competition, i.e. Riley, Ben, Jason, Ken, David (steeplechase guy from Weber), Benjamin Pachev, and a few others I didn't recognize. The two no shows were Anthony and Bryant.
The race started on time and very quickly Riley and Jason got off the front with Ben not far behind That left me in a pack with Nate, Benjamin and David. We ran together for the first few then I slowly surged ahead to catch up with Ben. From there I think Benjamin and Nate dropped back and then after a couple more miles Ben dropped off a bit. Once we hit the flat David took off and then Ben caught me at about mile 9. He was about 15 seconds ahead of me for the next three miles then I slowly passed him on the hill at mile 12. That lead was short lived as he quickly passed me as we rounded the corner for the last mile. I stuck behind him for the first quarter mile but didn't have it in me to keep up. He ran a smart race considering he dropped off a bit early then was able to surge back up at the end.
I finished in 1:08:47, 7 seconds behind Ben, and 47 seconds slower than last year. I still felt good about the race and it was the first time this year that I felt somewhat strong throughout. Oh, and I beat the kid in Crocs for the first time this year. I think the liquid iron I am taking is helping a bunch. At this point I think if I can get in a few quality 20 mile long runs before STG I can salvage a decent race. I think I can....
Great job to Riley, Jason, David, and Ben. Riley was in a league of his own today running a 1:06:03.
Splits: 5:04, 5:12, 5:14, 5:14, 5:04, 5:03, 5:05, 5:16, 5:20, 5:17, 5:26, 5:37, 5:18
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| Nike Pegasus 31 V2 Miles: 20.00 |
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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 |
| 11 miles from Memory Grove and through the U with Josh, Nate and new guy Andrew. He only ran a 4:04 mile in college.
Surprisingly I felt a whole lot better than I expected after yesterday's race. Must be a good sign.
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
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| Stairmaster Miles: 10.00 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Millcreek and Holladay with Noah. More sore than Sunday.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| semi track workout with Noah at HHS. Warmed up around SHP then did 1600/800/400/1600/800/400. Finished with a few 100 yard strides on the turf field. No watch because I left it at work. 1600s were probably around 5:30 with the 800s and 400s progressively faster.
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| Nike LunarLaunch Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 SHP loops with Roo. Every loop was different because I tried to maximize running on grass for his little feet. He pooped 3 times and I only had 2 bags. Fortunately the 3rd poop wasn't very big. We barely beat the 7 minute guy.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6. 5 with Noah then picked up Roo for another 3.5
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Ran from Jon's to nearly the top of Emigration and back. This was my lognest run since May so I didn't feel like running it too fast. Averaged 6:54 for the run. Broke 70 running miles for the week!
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| Nike LunarLaunch Miles: 20.50 |
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| | Race: |
REI 5K and SHP (2.97 Miles) 00:15:20, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 2.97 | 0.00 | 0.00 | 0.00 | 10.47 |
| In all the years I have raced and lived in SLC I have never run an official 5K at Sugar House Park. This was supposed to be the day but they found a way to cut the course short by about .13 miles. Considering my lawn run yesterday the race which much better than anticipated. Splits were 4:55, 5:10, ~5:15. I had the lead through 2 miles but lost it to Matt O'Connor. He didn't run the last circle correctly so I crossed the line first but insisted that he was #1. His award was an entry to the Dirty Dash.....shucks!
Warmed up with Josh and cooled down with Matt, Albert and Josh. I think we all got our money's worth with the goodie bag, gels, REI bag, pint glass and stickers.
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| New Balance 1400v2 Miles: 10.20 |
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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 | 11.50 | 11.50 |
| | |
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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 |
| 15 mile loop through the U, past Hunstman, Red Butte and the Zoo, and back on Wasatch.
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| Nike Pegasus 31 V2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles up and down a running path near Cortina, Italy. Pretty incredible spot.
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick run in Cortina before heading to the mountains and Merano. Sad to leave.
PM: hiking around Tre Cime di Lavaredo. This is what we were supposed to see but it was too cloudy. :( Instead of hiking around in the clouds we hung out at the Refugio on top of the mountain and watched crazy mountain bikers descend down the mountain with no visibility.
http://www.comune.auronzo.bl.it/turismo-e-territorio/tre-cime-di-lavaredo
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| Nike Pegasus 31 V2 Miles: 5.00 |
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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 straight up the mountain in Merano (almost 3,000 ft) then back on the dirt road. The trails systems in Italy are absolutely unreal. They go FOREVER and there are roads and trams to the peaks of every mountain. I could get used to this place.
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| Nike Pegasus 31 V2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles up and down a bike path near Merano. The bike paths are also amazing in this city.
PM: used the city bikes in Verona to zip around the city for a couple of hours. Lots is shopping and gelato in this town plus Juliet's balcony.
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| Nike Pegasus 31 V2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: 6.5 miles weaving through the streets and alleys and over bridges in Venice. I had no idea where I was going when I set out so it became mentally taxing trying to find a route to run that didn't end in a crowd or a dead end.
AM2: walked 5.5 miles around Venice. Lots of fancy shops, gelato, street vendors selling selfie sticks, rickety looking buildings, gondolas, water taxis and pizzerias at every corner.
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| Nike Pegasus 31 V2 Miles: 6.50 |
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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 |
| 10.5 miles (first 2 with Amiee) around Venice. I didn't get as creative with my route this time because I didn't want to get lost. I left my shoes in the trash can in the hotel. They are too stinky for my bag and they have over 1,000 miles on them.
Now off to the Marco Polo Aeroporto for a 16 hour trek back to SLC! I will find a way to do push ups on the plane.
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| Nike Pegasus 31 V2 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 | 10.50 | 10.50 |
| Surprisingly had energy despite only getting 3 hours of sleep in two days
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles around Millcreek. Streets were much less crowded than Venice.
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| Nike Pegasus 31 Light Blue Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 10.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Solid STG workout with the Utah Country Crew (Scott, Matt, Mike, Reed, Taylor, and Jon). We did the standard 10 up Provo/Southfork Canyons then 10 miles of tempo back to the soccer field with a 3 mile cool down.
All of us basically stayed in a pack to mile 8 then Taylor, Scott, and Mike pulled away a bit. Not many races have that many guys running at that pace for 10 miles. It's always woth the drive.
5:09, 5:04, 4:53, 5:15, 5:04, 5:07, 5:09, 5:12, 5:30, 5:33
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| Nike LunarLaunch Miles: 23.00 |
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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 |
| 11 with Josh and Collin from Liberty to the Parkway and back. It wasn't the most scenic run.
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| Nike Pegasus 31 Light Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 | 11.50 |
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| Stairmaster Miles: 10.50 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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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 through the U and back along Foothill.
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| Nike Pegasus 31 Light Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 5.25 | 0.00 | 0.00 | 0.00 | 12.00 |
| I am down in Phoenix for work for a few days so I met up with my long lost running pal JP for a workout on the ASU track. Workout was 3 x (1600/800/400). Mile splits were around 5:15, 800s@2:35 and 400s@72,72,71. Can't say it was a great workout but at least I got it done in the heat. I was a sweaty mess by the end.
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| Nike LunarLaunch Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran around Scottsdale with JP. Very flat and only 70 degrees.
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| Nike LunarLaunch Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 | 11.50 |
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| Stairmaster Miles: 10.50 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 3.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles up and down Emigration with Jon. Perfect weather for running. We ran a few marathon pace miles on the way down and then kept it just under a 6 min pace. 6:28 average for the run.
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| Nike LunarLaunch Miles: 21.00 |
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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 |
| Pipeline with Josh, Adam, Nate and Dan then 1.5 easy on the TM at the gym. Broke out the Altra Lone Peaks for the first time. They feel like bedroom slippers, not trail running shoes. We'll see how long they last.
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| Treadmill Miles: 1.50 | Altra Lone Peak 2.5 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 | 11.00 | 11.00 |
| | |
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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 |
| 11 mile loop through the U, down 11th Ave, through Memory Grove and back along 9th.
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| Nike Pegasus 31 Light Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 6.21 | 0.00 | 0.00 | 0.00 | 12.51 |
| 4k,3k,2k,1k workout with Nate at East High. 13:15, 9:51, 6:29, 3:09, so basically ~5:15 pace with the 2k and 1k pace a bit faster. It was hard but too hard.
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| New Balance 1400v2 Miles: 12.50 |
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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 |
| 11 around Sugar House. 7 min pace.
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| Nike Pegasus 31 Light Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| 5 on the TM and 6 stairmaster
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| Stairmaster Miles: 6.00 | Treadmill Miles: 5.00 | Saucony Kinvara 2 Grey Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 1.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| 12 with Jon around Millcreek then 1 up and back on 19th with the last aided mile at 4:52. Hopefully I am in good enough shape to bump elbows with Jon next week.
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| Nike LunarLaunch Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 10 easy around Millcreek with Josh, Dan and Nate. Finished with some xt and stretching at the gym.
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| Did two 400s on the U's track around the barriers then finished with a fast mile down 19th east.
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| Nike Lunar Glide 8 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 2.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran fast up 1900 east for the first time.
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| Nike Lunar Glide 8 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Standard warmup on the TM. I broke out the new shoes and didn't want them to touch the pavement. Mixed in a few fast 400s.
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| Nike LunaRacer V3 Camo Miles: 2.50 |
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| | Race: |
St. George Marathon (26.219 Miles) 02:22:27, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| It was my fourth year in a row running the race (5th all time) and third year in a row finishing second. I was super exhausted going to Japan after winning in 2012 so I don't think my body wants me to win again :) The real truth is that Bryant and Aaron, now twice, were just stronger and I couldn't hang. I am especially happy with my second place finish this year because after racing poorly and feeling lousy in the spring (Boston 2:36 and Ogden 2:33) I really didn't know if I would ever be back to or even close to the level I have been at for the last few years. After Ogden I decided not to run DesNews and I was on the fence about running STG. I only decided to commit in early August because I found out that I was being inducted into the race’s Road of Fame and I was asked to speak on a panel along with Aaron, Jon, and Amber at the expo. I am glad I raced because I enjoy training with my pals in Utah County and I came away at least knowing that my body and mind are still capable of holding up over 26.2 and that setting new PRs isn’t out of the question. I honestly don't know where I will go with my running from here. I love it but I also know that the training and racing takes away from other aspects of my life that have been neglected. "All things in moderation", right?
Oddly, the race wasn’t very different than the last two years. I started out at the front, lost ground to Aaron going up Veyo and from miles 8 to 11, ran solo from Veyo to 16, was caught by Taylor at 16 with Jon only feet behind, passed Taylor after half a mile then ran solo to the end, all the while hoping and praying that my legs wouldn’t fall off and that I wouldn’t be passed by a herd of runners. At mile 11 I got nervous because I needed a gel but the one I thought I had strapped to my bottle wasn’t there and the extra gel I had in my pocket had apparently fallen out. So from mile 11 on I started asking people at every aid station but to no avail. Fortunately right when Taylor passed me I spotted a little table with a big tray of candy. I quickly veered over to the table and took a huge handful of Dubble Bubbles. I regained ground on Taylor, slowly passed him on the downhill, then for the next two miles my focus shifted to unwrapping and shoving about 5 pieces of gum in my mouth then unwrapping another 10 to store in my back pocket as backup. If you need a diversion in a race I recommend carrying gum that isn’t easy to unwrap. Fortunately the wad of gum did the trick and held me over until the next gel station at mile 19. At mile 20 the clock ticked 1:48 which meant I had to run a sub 32 minute 10k to get sub 2:20. I knew that wasn’t happening but at least my legs had enough left not to fall apart. Miles 21 to 24 were fast but not fast enough then began the ever painful march down Diagonal Street to the finish. I came in at 2:22:27, about two minutes slower than my last two years. The real difference was a slower first half and not being able to push the uphill miles.
First half splits (1:11:55) 5:20,5:26,5:09,5:08,5:17,5:04,5:04,5:57,5:53,5:39,6:05,5:45,5:24
Second half splits (1:10:32) 5:25,5:04,4:57,5:18,5:19,5:44,5:23,5:08,5:29,5:19,5:25,5:31,5:43
After the race I was happily greeted by Amiee and little Roo, who was trying to tear through the fence. It was nice of them to make the trek to support me. I fixed a blister, showered, then headed back for awards where I caught up with Amber, Ben, Mike, Matt, Taylor, Justin, and Aaron. I do have to say it was sad that Scott, who finished 3rd, couldn’t be there for the awards. Fortunately I got to catch up with him and JP at breakfast later in the day. I have the upmost respect for Scott as a person and athlete so it just didn’t feel right to me that he wasn’t recognized for his effort and hard work. I think it took a lot of character for him to still race and to be so open about his condition. Except for that unfortunate situation, everything else about the race, organization, volunteers, community support and directors was amazing as usual.
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| Nike LunaRacer V3 Camo Miles: 26.22 |
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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 | 1.00 | 1.00 |
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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 | 1.00 | 1.00 |
| | |
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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 | 1.00 | 1.00 |
| | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 1.00 | 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| First run since the marathon. Hamstrings and calves were super tight but everything else seemed ok. I have been tapering for the Utah Alumni 5k.
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| Nike Lunar Glide 8 Miles: 6.25 |
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| | Race: |
Utah Alumni 5K (3.107 Miles) 00:16:50, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.11 | 0.00 | 0.00 | 0.00 | 6.61 |
| I couldn't miss this race, even though I ran STG last weekend, because it is one of my favorite 5Ks. Plus the race starter said we were responsible for channeling our energy to tonight's big game. The race turned out to be about as slow and painful as expected but at least I didn't injure myself; my hamstring was super sore all week.
My splits were 5:15,5:06,5:41 whereas last year I ran the race a week before STG in 5:04,4:55,5:28. I lost to a kid who might have been 16 years old and probably about 8 inches shorter than me. He ran tough and even on a good day I am not sure I would have won. Amiee ran well and ended up on the podium (3rd overall), Nicolai was 3rd overall in the Kids K despite taking a spill at the start and Josh was 2nd in his age group.
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| New Balance 1400v2 Miles: 6.50 |
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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 | 0.00 | 0.00 |
| biked up Emigration Canyon. Still T-shirt weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Bike Miles: 10.00 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran where Roo around the perimeter of Liberty Park. I had to keep it under a 630 pace or else he would eat the leash.
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| Nike LunaRacer V3 Camo Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Bike Miles: 10.00 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Loops with Roo at Liberty Park
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| Nike Lunar Glide 8 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 1.25 |
| 30 minutes on the bike. 2 minute warm up then 28 at threshold. I didn't think I could hold it after 3 minutes but it got easier. Ended with 1.25 on the TM
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| Bike Miles: 10.00 | Saucony Kinvara 2 Grey Miles: 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around SHP with Roo. He held up great despite the heat.
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| Nike Lunar Glide 8 Miles: 10.00 |
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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 |
| Bike ride up Millcreek Canyon. The temps and colors were amazing!
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran to the gym for a few miles on the treadmill and back.
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| Nike Lunar Glide 8 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Set out to run around SHP with Roo but decided instead to take Roo through the tunnel for the first time to run around Fairmont Park. There are lots of ducks to chase over there.
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| Nike Lunar Glide 8 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I decided to run 36+1 laps on the HHS track today because I wanted to do 36 of something to match my new age and I wasn't about to do 36 miles. Getting wiser I suppose. The run felt pretty good and each mile got a bit faster.
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| Nike Lunar Glide 8 Miles: 10.00 |
| |
| | Race: |
Dugway ~34K (21.127 Miles) 02:46:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.13 | 0.00 | 0.00 | 0.00 | 0.00 | 21.13 |
| Amiee and I ran the Dugway 30K this morning, which was really closer to 34K. We both took first overall....but there were only about 10 other racers :) The race took place on the proving grounds so we had to go through security and get a background check to get in. The course was two loops on mostly single track with just under 3,000 of climbing. The swag bag was full of all sorts of goodies, i.e. army food that can last until 2017, a couple of nifty water bottles. a calendar, and note cards. The overall awards were little antler head trophies and American flag pins for bids. Those will definitely come out next 4th of July.
Overall it was lots of fun and I would hope people come out next year. The Army volunteers are super gung ho about it plus you get to run over radioactive waste.
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| Salomon SpeedCross III Miles: 21.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| bike intervals and 1.5 on TM
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| Bike Miles: 10.00 | Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
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| | 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 |
| Ran up to the U and back. My quads were super sore after the trail race last Saturday so I haven't felt like running much.
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| Nike Lunar Glide 8 Miles: 8.50 |
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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 |
| Ran with JP and Jon K from the zoo, along the BST to about 2 miles past Dry Creek then back on the road. I think this was the 3rd time Jon has set foot on a trail. Apparently he thinks big feet aren't good for trails. Great guys to run with.
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| Nike Lunar Glide 8 Miles: 15.00 |
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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 |
| 11 miles on pipeline and a couple of miles around Skyline with JP and Adam.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 miles on the TM
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| Bike Miles: 10.00 | Nike Lunar Glide 8 Miles: 2.00 |
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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 |
| 8 miles in 48 minutes. Last mile at marathon pace.
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| Nike Lunar Glide 8 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 | 1.50 | 1.50 |
| bike intervals and rowing machine
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.50 |
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| | 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 |
| 8 miles around Liberty Park with Roo. We were in a hurry to get in our 8 miles, the two poop stops and long traffic lights didn't help, so we averaged a 6 min pace.
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| Nike Lunar Glide 8 Miles: 8.25 |
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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 | 2.25 | 2.25 |
| Bike intervals, 1 mile on the TM and rowing machine
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.25 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15 mile loop with Jon and Anthony joined us for 4. HHS. Skyline, Wasatch Blvd, down 45th and back through the neighborhoods in Millcreek.
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| Nike Lunar Glide 8 Miles: 15.25 |
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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 |
| Pipeline with Josh, Adam, and Nate. The leaves were lovely.
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| Nike Lunar Glide 8 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 miles on the treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Nike Lunar Glide 8 Miles: 2.00 |
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| | 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 |
| 8.5 miles with Roo around Liberty Park in the rain. Roo took it easy on me today so we only averaged 6:45.
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| Nike Lunar Glide 8 Miles: 8.50 |
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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 | 1.25 | 1.25 |
| bike intervals and 1.25 miles on the rowing machine
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.25 |
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| | 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 |
| Ran with Roo around Liberty Park. Short pick ups very time a bus would pass. ~6:35 pace
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| Nike Lunar Glide 8 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Nike Lunar Glide 8 Miles: 4.00 |
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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 |
| 11 miles around St. George before golf. Ended up playing 54 holes in the last two days at Coral Canyon and Sky Mountain. Lots of fun.
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| Nike Lunar Glide 8 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 1.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran with Adam along Pipeline. We ran west 3 miles then turned around and ran 2 miles up the trail towards Elbow Fork. That is a nice section of trail. Finished with some laps at Skyline High.
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| Nike Lunar Glide 8 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| bike intervals and 1.5 miles on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 50 minute tempo run on treadmill. 1 mile warm up then 7.5 @ ~5:40 with the last few under 5:30.
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| Treadmill Miles: 8.50 | Saucony Kinvara 2 Grey Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 miles on the treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 48 minutes on the treadmill
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| Treadmill Miles: 8.00 | Saucony Kinvara 2 Grey Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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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 |
| 15 mile loop with Jon from HHS, through the U, down Memory Grove and back on 15th east.
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| Nike Lunar Glide 8 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 1.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| Ran with Josh, Adam and Andrew on the BST from the JCC, then ran a couple on the road with Josh, then finished with a few laps on the U's track, after jumping the fence.
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| Altra Lone Peak 2.5 Miles: 13.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| bike intervals and 2.25 on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.25 | Saucony Kinvara 2 Grey Miles: 2.25 |
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| | 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 |
| Ran to the U and back along Foothill. Averaged 6:30.
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| Nike Lunar Glide 8 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.50 | 2.00 |
| bike intervals, treadmill and rowing
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| Bike Miles: 10.00 | Rowing Machine Miles: 0.50 | Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
|
| | Race: |
City Creek Cold Turkey Trot 6K (3.85 Miles) 00:20:07, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 3.85 | 0.00 | 0.00 | 0.00 | 10.45 |
| Happy Thanksgiving! Today I ran the City Creek Turkey Trot for the 11th time and Nicolai ran it for the third time. It is one of my favorite races; hurts going up then fun cruising down. At the start I saw Nathan Peters and BJ so I knew first place would be a longshot. I started out with Nathan and actually got ahead of him at about three quarters of a mile but then he picked it up and I wasn't able to catch him. He finished in about 19:50 and I was about 20 seconds behind. Surprisingly I was only about nine seconds slower than my fastest time on this course, so I felt good about that. But I didn't bring home the frozen cooked turkey :( Nicolai ran strong once again and finished in second as well. "A big kid" was just too fast. Next year will be his year, assuming he grows four inches.
3.5 up and 3 down.
Splits: 5:28, 5:54, 4:51, 4:38 pace for final 0.8
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| New Balance 1400v2 Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| bike intervals, 5k on treadmill then some lifting
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| Bike Miles: 10.00 | Treadmill Miles: 3.10 | Saucony Kinvara 2 Grey Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15 miles with Jon K. from HHS through the avenues and back.
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| Nike Pegasus 31 Light Blue Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran with Dan from the park n ride below Millcreek, up Rattlesnack Gulch, along pipeline to Churchfork, then back down on the road. A bit chilly but nice weather for running.
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| Altra Lone Peak 2.5 Miles: 11.50 |
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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 | 2.00 | 2.00 |
| 2 miles rowing and 30 mins on the bike
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| Bike Miles: 10.00 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Millcreek loop and once around SHP
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| bike intervals, 2.25 on treadmill and some weights
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| Bike Miles: 10.00 | Treadmill Miles: 2.25 | Saucony Kinvara 2 Grey Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran around the park. Average 6:24
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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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 |
| Ran up and down Emigration with Josh and Jon. Windy up but nice coming down.
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| Nike Pegasus 31 Light Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 1.50 | 11.50 |
| Ran with Josh and Dan from Liberty Park, over to the Temple and back. Snow??? Hopefully soon.
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| Rowing Machine Miles: 1.50 | Nike Pegasus 31 Light Blue Miles: 10.00 |
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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 | 3.25 | 3.25 |
| bike and stairmaster
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| Bike Miles: 10.00 | Stairmaster Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles up to Foothill and down through Tanner Park. 6:09 average. Too warm for tights.
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| bike intervals and 2.5 miles on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| random route around and through Liberty Park. 10 miles and I only retraced my steps a couple of times. 6:23 pace
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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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 | 3.25 | 3.25 |
| |
| Bike Miles: 10.00 | Stairmaster Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Ran with Jon from HHS, through Holladay, up 45th and back along Wasatch.
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| Nike Pegasus 31 Light Blue Miles: 15.25 |
|
| | 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 |
| 12 miles with Josh from HHS, over to the horsepark and back to SHP for one lap. My legs felt especially lousy.
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| Nike Pegasus 31 Light Blue Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 | 3.25 |
| Woke up to lots of shoveling then a short gym workout. More shoveling of heavy snow when I got home.
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| Bike Miles: 8.00 | Stairmaster Miles: 3.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Only 20 minutes of shoveling this morning then exactly 60 minutes and 10.25 miles on the treadmill. Started at around 7:30 then progressively got faster.
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| Nike Pegasus 31 Light Blue Miles: 10.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| bike intervals and 2.5 on treadmill
|
| Bike Miles: 10.00 | Treadmill Miles: 2.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 miles around Sugar House after shoveling
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| Nike Pegasus 31 Light Blue Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| bike intervals and 4 miles on stairmaster
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| Bike Miles: 10.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile out and back from downtown Lava Hot Springs. I was chased by 3 dogs who probably have never seen a runner on their road.
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| Nike Pegasus 31 Light Blue Miles: 5.00 |
|
| | 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 |
| 14 miles from the gym, up and down the ABC streets then looped back to the gym through SHP. Pleasant morning for a run and a bit soggy. 6:37 pace.
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| Nike Pegasus 31 Light Blue Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| bike, stairmaster and lifting
|
| Bike Miles: 10.00 | Stairmaster Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Millcreek with shorts on in the slush. Could have picked a better day to wear shorts.
|
| Nike Pegasus 31 Light Blue Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| bike, treadmill and stairmaster
|
| Bike Miles: 10.00 | Treadmill Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles through the U and research park. Beautiful day!
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| Nike Pegasus 31 Light Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.11 | 0.00 | 0.00 | 0.00 | 4.00 | 7.11 |
| quick 5k around the neighborhood then cross country skiing in Millcreek with Amiee and Roo!
Merry Christmas!
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| Nike Pegasus 31 Light Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 5.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| Ran the annual right turn run around the golfing community in Indio, CA. Progressively got faster with last mile at 5:21. Averaged 6 min pace for the run.
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| Nike Pegasus 31 Light Blue Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 1.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| ventured outside the gates today to run on some sandy roads in the desert. This desert, unfortunately, is covered with ATV tracks, old mattresses and gravel pits.
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| Nike Pegasus 31 Light Blue Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in Indio. Tried to find a trail but kept running into fences and golf courses. First time at the top of the leaderboard it probably 8 months! It won't last!
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| Nike Pegasus 31 Light Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.30 | 0.00 | 0.00 | 0.00 | 0.00 | 14.30 |
| Ran 14 very random miles with 52ft of vertical within the golfing community. Good flat land training for the winter series.
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| Nike Pegasus 31 Light Blue Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.30 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| Finally found a cool trail near Indio. The 1st mile was sandy mush but the rest was perfect singletrack over a mountain and through a river wash.
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| Nike Pegasus 31 Light Blue Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| quick 10 around the golfing community and now going back to reality
2015 Races
SLCTC Winter Series 5K 1/31
SLCTC Winter Series 10K 2/14
SLCTC Winter Series 15K 2/28
Striders Half Marathon 3/28
Running for Relief 5K 4/11
Boston Marathon 4/20
Ogden Marathon 5/16
Wahsatch Steeplechase 6/13
Sawtelle Half Marathon 7/4
Draper Days 5K 7/18
Jupiter Peak Steeplechase 8/1
Top of Utah Half Marathon 8/22
St. George Marathon 10/3
Utah Alumni 5K 10/10
Dugway Isolation ~33K 10/24
City Creek Turkey Trot 6K 11/26
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2453.45 | 403.71 | 6.00 | 0.00 | 310.95 | 3174.11 |
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| Nike Pegasus 31 Miles: 541.55 | Stairmaster Miles: 219.50 | Saucony Kinvara 2 Blue Miles: 12.00 | Treadmill Miles: 132.10 | Saucony Kinvara 2 Grey Miles: 74.85 | Nike LunarLaunch Miles: 244.55 | New Balance 1400v2 Miles: 76.63 | Nike Pegasus 31 V2 Miles: 833.60 | Altra Olympus Blue Miles: 125.30 | Nike LunaRacer +3 Miles: 67.00 | Rowing Machine Miles: 17.10 | Bike Miles: 790.00 | La Sportiva Vertical K Miles: 51.50 | Salomon SpeedCross III Miles: 50.43 | Swimming Miles: 0.60 | Nike Pegasus 31 Light Blue Miles: 314.65 | Altra Lone Peak 2.5 Miles: 37.25 | Nike Lunar Glide 8 Miles: 205.70 | Nike LunaRacer V3 Camo Miles: 36.72 |
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