| 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 | | 48.25 | 19.10 | 0.00 | 0.00 | 17.00 | 84.35 |
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| New Balance 890 Miles: 19.00 | Stairmaster Miles: 11.00 | New Balance MR1400 Miles: 11.50 | Altra Olympus Miles: 11.25 |
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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 | 1.00 | 14.25 |
| Ran from Liberty Park with Allie, Rob, Collin and Adam. We went through Sugar House and did a serious 1/2 mile trail then looped back to the park for two more laps with Rob. Legs were tired. Perfect day for running.
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| New Balance 890 Miles: 13.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 11.00 | 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 5.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Track workout with Nate at East High. I think this was my first track workout since November so I really just wanted to dust off the cobwebs. We switched off every other mile and did a lap in between. Didn't feel great but it was bearable.
5x1 in 5:16,5:14,5:14,5:10,5:04
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| New Balance MR1400 Miles: 11.50 |
| | Comments(3) |
| | 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 |
| I did the Highland Park grand tour today by running down every road between Alden and 21st east. Alden, Beverly, Chadwick, Dearborn, 15th, Filmore, Glenmare, Hartford, Imperial, 17th, Kenwood, 18th, Melbourne, Wellington, 19th and Preston St. I don't know why they stopped going in alphabetical order. Partly the reason for sticking close to home was because I wore the Altra Olympus shoes for the first time today and I didn't know if they would aggravate my achilles. To help prevent that I made the zero drop a 5 mm drop for the left foot and about 2 mm for the right foot by adding pads. Take that Altra. The shoes took a few miles to get used to but I really like the extra cushion. They might come in handy on revocery days.
PM: bootcamp. Included some jogging back and forth, planks, push ups and some others I didn't enjoy.
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| Altra Olympus Miles: 11.25 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 5.00 | 7.50 |
| easy day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 1.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| 15th to 19th loop. Threw in some 400s.
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| New Balance 890 Miles: 5.75 |
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| | Race: |
Provo City Half Marathon (13.109 Miles) 01:07:30, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 13.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| Ran the Provo City Half this morning. Woke up at 4, drove down and got to the race start with 90 minutes to spare. Should have slept for another half hour. Chatted with Brandon before the start and warmed up a bit. Brett Hales, Nate K,, Matt, Mike and Jason Holt were all there so I knew it would be a fast race. Started somewhat conservatively with a 5:07, considering the downhill, then picked it up a bit in the second mile (4:55). Hit Vivian Park and was feeling ok but Nate, Brett and Jason surged ahead. I didn't know how my legs would respond but surprisingly I was able to keep them in sight as we winded down the canyon. Brett and Nate were long gone after about 6 but I slowly caught up to and passed Jason at about mile 8. He didn't drop back much, however, and regained the lead at about mile 11. For the next mile we went back and forth and then in the last 1/2 mile of the race he pulled away. So I am bummed not to be in the top 3 but overall I felt pretty good about the race and my splits look fairly even, for once :) I was worried about how my legs felt at mile 3 but they hung in there. This is my new aided half PR and a 75 second improvement over the time I put up in 2012. Surprisingly 4 of us beat the course record and Brett shattered it with a 1:05:35ish. He is a half marathon machine. Nate also had a super solid race finishing in just over 1:07. Chatted with Matt and Mike a bit after the race then cooled down 8 with Brandon and Justin.
Splits: 5:07,4:55,5:11,4:55,5:04,5:03,5:11,5:07,5:12,5:18,5:20,5:14,5:12
| | Comments(15) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 48.25 | 19.10 | 0.00 | 0.00 | 17.00 | 84.35 |
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| New Balance 890 Miles: 19.00 | Stairmaster Miles: 11.00 | New Balance MR1400 Miles: 11.50 | Altra Olympus Miles: 11.25 |
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