| Location: Lehi,UT,USA Member Since: Dec 02, 2012 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: Races:
- 2014 Running of the Leopards 5k: 15:11, 3rd overall
- 2014 SLC Winter Series 15k: 49:18, 4th overall
- 2014 SLC Winter Series 10k: 33:18, 4th overall
- 2014 Hale Freezes Over 10k: 31:57, 1st overall
- 2014 SLC Winter Series 5k: 15:48, 7th overall
- 2014 St. George 1/2 Marathon: 1:11:09, 6th overall
- 2013 Orem International Thanksgiving 4-Miler: 20:40, 4th overall
- 2013 Snow Canyon 1/2 Marathon: 1:07:16, 1st overall
- 2013 St. George Marathon: 2:28:45, 16th overall
- 2013 Hobble Creek 1/2 Marathon: 1:06:02, 3rd overall
- 2013 Deseret News 10k: 31:47, 14th overall
- 2013 Hobbler 1/2 Marathon: 1:10:35, 2nd overall
- 2013 Provo Freedom 5k: 16:18, 6th overall
- 2013 AF Canyon 1/2 Marathon: 1:08:49, 4th overall
- 2013 Utah Valley 1/2 Marathon: 1:10:54, 5th overall
- 2013 Provo City 5k: 16:30, 2nd overall
- 2013 SLC Winter Series 10k: 33:19, 3rd overall
- 2013 St. George 1/2 Marathon: 1:13:16, 7th overall
- 2012 St. George Marathon: 2:37:45, 20th overall
- 2012 Hobble Creek 1/2 Marathon: 1:14:28, 8th overall
Long-Term Running Goals: Minimize injuries and do some serious damage on the running scene. Personal: I am married to Elaina and we have four children. I am an orthopedic surgeon specializing in sports medicine (knees, shoulders, fractures, etc.). After residency, I did a sports medicine fellowship at the University of Kentucky with their teams and physicians. My website: http://www.poulsenortho.com
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 239.50 | 20.00 | 16.00 | 3.00 | 278.50 |
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| Saucony Ride 6 - Blue Miles: 76.00 | Nike Pegasus 30 Blue Miles: 17.50 | Asics 2000-2 Green Miles: 60.00 | Saucony Kinvara 4 - Yellow Miles: 65.50 | Asics DS-Racer 9 Miles: 4.50 | Nike Pegasus 30 Orange Miles: 37.00 | Nike Lunaracer 3 Black Sole Miles: 18.00 |
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| Night Sleep Time: 91.50 | Nap Time: 0.00 | Total Sleep Time: 91.50 | Weight: 146.88 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home.
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy miles from my home.
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| Nike Pegasus 30 Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River trail.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 easy miles up and down Provo Canyon. After warming-up for 1.5 miles, I did an uphill 5k at 5:50 average pace. Strong headwind today, so this made for a tough run. I sure like these uphill tempo's; I feel it helps build strength and stamina.
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| Saucony Kinvara 4 - Yellow Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles (Thanksgiving Point) with Reed, Chad, and Mike.
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| Saucony Ride 6 - Blue Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| 20 miles up and down American Fork canyon (from Reed's home) with Reed and Chad. Mike and Toni joined us for 6 miles and then turned around (wise move given they are both racing Utah Valley Marathon next week). A lot of uphill, and a lot of downhill. My legs were fatiqued.
After running 10 miles up the canyon, we did a 5 mile tempo down the canyon (starting at the fork going up to Tibble Fork). My average pace was 5:10. Cardiovascularly felt very easy, but my legs were toast (especially my hamstrings), so I made sure to hold back some. Chad was on fire today (average tempo in the 5-teens), and Reed looked great as always (average pace low 5-twenties).
Beautiful morning. Can't beat running this time of year.
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| Saucony Kinvara 4 - Yellow Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.30 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from my home with Kyle.
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| Saucony Ride 6 - Blue Miles: 10.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 easy miles from Scott's home with Chris, Scott, and Kyle.
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| Asics 2000-2 Green Miles: 12.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| TRACK WORKOUT: LEHI HIGH SCHOOL
Solo track session. Chad was kind enough to join me, even though he did 10 easy miles. Chad is definitely a class act!
After warming-up 5 miles, did 3 x 1600m repeats (with 800m jog between intervals). Moderately windy. Splits: 5:00, 5:00, 4:54. Just felt average today (not bad, not great), which is not surprising: I think I still have Saturday's run in my legs.
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| Asics DS-Racer 9 Miles: 4.50 | Nike Pegasus 30 Blue Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.80 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles with Kyle and Reed along the Jordan River Trail.
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| Saucony Ride 6 - Blue Miles: 10.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 easy miles from my home (the "Mother" loop) with Reed and Kyle.
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| Asics 2000-2 Green Miles: 12.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 5.00 | 0.00 | 0.00 | 15.50 |
| 15.5 miles with Scott up and down Provo canyon. The miles flew by. Great conversation. After 7.5 easy miles, I did 5 miles of tempo. Averaged in the low 5:30's. Cardio felt easy, but my legs are destroyed (I think because of recent workouts and lack of sleep). I made sure the pace wasn't too aggressive because of the legs. Time for some rest. After the run, we cheered on the UV marathon crew at the mouth of the canyon, and also at the finish line. Many great performances.
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| Saucony Kinvara 4 - Yellow Miles: 15.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from Scott's home with Reed and Scott.
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| Saucony Ride 6 - Blue Miles: 10.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 148.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles from my home with Scott.
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| Nike Pegasus 30 Orange Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles along the Jordan River Trail with Chad, Scott, Reed, Jeff, and Kyle. In the middle, threw in 1.5 miles miles at marathon pace, followed by 2 x 200m repeats. Legs still fatigued; they are bound to wake up soon :)
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| Nike Pegasus 30 Orange Miles: 8.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.80 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles from my home.
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| Asics 2000-2 Green Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.60 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles from my home.
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| Saucony Ride 6 - Blue Miles: 3.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.30 |
| | Comments(2) |
| | Race: |
AF Canyon Half Marathon (13.1 Miles) 01:07:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.00 | 0.00 | 18.00 |
| A good race for me. Other than running the first 1/2 mile with Walter, I ran alone the entire time. I hoped for a faster time, but I am pleased with my race. It sure is easier to run a fast time when you are running with others -- pushing each other. But, I feel running solo helps build mental toughness (trying to ride the red-line by yourself). I felt very strong today. It was fun to win. I am grateful for good races. And, I really enjoyed seeing Walter and Josh on the podium.
This race, of course, is aided. It sure is a fun one, though. Fun to run with Scott for about 1.5 miles, starting at mile 8.5 (part of his training run). Great to see so many friends today! Many great performances (including by my wife).
My splits are a bit all over the place. My garmin is dying, so I don't trust my splits. I clearly need to work on my pacing near the end of half marathons.
My splits: 4:53, 5:11, 5:05, 4:58, 4:55, 4:52, 5:00, 5:02, 5:19, 5:22, 5:42 (big hill), 5:30, 5:32
Here are some pics:
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| Nike Lunaracer 3 Black Sole Miles: 18.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(28) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home.
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| Nike Pegasus 30 Orange Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy miles from my home (Thanksgiving Point loop).
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| Saucony Ride 6 - Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River Trail.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles up and down Provo canyon with Jacob.
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| Nike Pegasus 30 Orange Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from my home (Murdock Trail).
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| 20 miler up and down Provo canyon. Mike, Nate, Jeff and I did the full 20. Danny, Kyle, and Toni ran less. After running 10 easy, did 8 mile tempo at 5:50 average. As expected, my legs are tired and fatigued.
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| Saucony Kinvara 4 - Yellow Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home with Mike, Jeff, Scott, Kyle, and Reed.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 149.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 239.50 | 20.00 | 16.00 | 3.00 | 278.50 |
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| Saucony Ride 6 - Blue Miles: 76.00 | Nike Pegasus 30 Blue Miles: 17.50 | Asics 2000-2 Green Miles: 60.00 | Saucony Kinvara 4 - Yellow Miles: 65.50 | Asics DS-Racer 9 Miles: 4.50 | Nike Pegasus 30 Orange Miles: 37.00 | Nike Lunaracer 3 Black Sole Miles: 18.00 |
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| Night Sleep Time: 91.50 | Nap Time: 0.00 | Total Sleep Time: 91.50 | Weight: 146.88 | |
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