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201220132014
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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2000-2 Green Lifetime Miles: 335.50
Saucony Ride 6 - Blue Lifetime Miles: 324.00
Saucony Kinvara 4 - Yellow Lifetime Miles: 119.00
Nike Lunaracer 3 Black Sole Lifetime Miles: 127.50
Nike Pegasus 30 Orange Lifetime Miles: 253.50
Nike Lunaracer 3 Green Lifetime Miles: 59.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.0059.500.004.00340.50
Nike Lunaracer 3 Miles: 141.50Nike Pegasus 30 Orange Miles: 63.00Saucony Ride 6 - Blue Miles: 57.00Asics 2000-2 Green Miles: 78.50
Night Sleep Time: 98.00Nap Time: 0.00Total Sleep Time: 98.00Weight: 147.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.500.000.0015.50

WORKOUT

4:45am.  Great crew (Nate, Mike, Jeff, Danny, Reed, and Jacob).  Warmed-up 2 miles to Lehi tempo loop.   Then, Nate, Mike and I did 3 x 5k, with 1k moderate running between intervals.  5:45 average for first 5k, 5:31 average for 2nd 5k, 5:28 average for 3rd 5k .  Felt great.  Nate and Mike are machines.  Nate had the idea for this workout.  I enjoyed it.

Nike Lunaracer 3 Miles: 15.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 148.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 easy miles along the Jordan River Trail with Danny, Mike, Jeff, and Chad.

Nike Pegasus 30 Orange Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 145.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy miles from Nate's home with Jacob, Reed, and Nate.

Saucony Ride 6 - Blue Miles: 13.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 146.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy miles from my home.

Asics 2000-2 Green Miles: 11.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 145.90
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.008.000.000.0021.00

21 miles up and down Provo Canyon with Jeff (Danny turned around at 6.5 to make 13 total). Great company, and great morning for a run (a bit warm near the end). After running 10 easy miles up the canyon, I did an 8 mile tempo in 5:23 average (splits: 5:15, 5:14, 5:22, 5:29, 5:25, 5:25, 5:27, 5:23). Felt great. How much difference a week makes! Last Saturday, it was just one week since the AF canyon 1/2, and 5:50 pace for my tempo was all I could muster. I'm not all the way recovered, but today I felt much better. Jeff is an animal; mark my word -- he will destroy his PR's this year.

Nike Lunaracer 3 Miles: 21.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 145.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 easy miles from my home with Ty, Chad, Jeff, Reed, and Chris.

Nike Pegasus 30 Orange Miles: 12.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 148.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

12 miles from Scott's home with a large crew (11 in total). After warming-up 4 miles, Nate, Mike, and I did some tempo.  I did 5 miles in 5:19 average (5:25, 5:16, 5:24, 5:10, 5:16).  Felt strong. Mike and Nate are in great shape. The other guys did well also.

Nike Lunaracer 3 Miles: 12.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 148.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles along the Jordan River Trail with Chad and Kyle.

Saucony Ride 6 - Blue Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 146.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles up and down Provo canyon with a large crew.

Asics 2000-2 Green Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 147.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles from my home with Kyle and Jeff.

Nike Pegasus 30 Orange Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 148.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0012.500.000.0020.50

Great workout with Nate, Mike, Kyle, Reed, and Chris (20-mile loop from Nate's home). Flat, honest loop through American Fork and Lehi. After 10k warm-up, Nate, Mike, and I did a 20k workout (1k at marathon pace, 1k at 20-25 seconds slower than marathon pace.... repeat for 20k). Average pace for the fast 1k's was 3:22 (5:25 min/mile pace), but these ranged from 3:19-3:26. Average pace for the slower 1k's was 3:42 (5:57 min/mile pace), and these ranged from 3:38-3:50.

Big workout. Felt strong. Great to work together with Mike and Nate, who are in great shape.

Nike Lunaracer 3 Miles: 20.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 147.20
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 easy miles from Scott's home with Jeff, Scott, and Dan! Yep, Dan Varga!

Saucony Ride 6 - Blue Miles: 12.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 148.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

TRACK WORKOUT -- LEHI HIGH SCHOOL

Big crew (~ 10 guys) for a track workout.  Mile repeats with 1-lap easy running between intervals.  Nate and I did 4; Mike did 2.5 (he wisely stopped because his calf was acting up).

 Splits:  4:59, 4:55, 4:57, 4:52 

Felt great.  Warm morning, but a good one for a track workout (not very windy).

Nike Lunaracer 3 Miles: 6.00Asics 2000-2 Green Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 146.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles along the Jordan River Trail with Dan, Jeff, and Kyle.

Asics 2000-2 Green Miles: 12.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 146.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy miles in Provo. Cut the run short because my knee is bothering me (started yesterday). Taking the rest of today and tomorrow off to be careful. It is semimembranosus tendinitis (Sorry, I'm only using medical terms for my benefit -- so that when I look back I know exactly what I was experiencing).

Nike Pegasus 30 Orange Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Knee sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

20.5 miles from my home with Nate, Mike, Reed, Chris, and Kyle. 20-mile loop through Alpine and Highland. Challenging course with plenty of hills. The goal of this run was a moderate sustained effort. Sort of was a progressive. First mile was 7:52, second mile was 6:59, and so on. Last several miles were at ~ 5:50 pace. 6:22 average for the whole run. I felt very good today. I was surprised at how comfortable the pace felt. And the knee felt good; definitely thankful for that. Great run, great company, and great conversation.

At about mile 14, we ran into Justin Park! He had just won the Timp Half! Congrats to Justin! He humored us by "warming-down" with us to my house. He looked great. I would have struggled to run that pace after winning a half marathon. Then, I drove him back to Lone Peak High School so he could receive his award. Talk about a class-act human being!

Nike Lunaracer 3 Miles: 20.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 148.70
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 easy miles from Scott's home.

Asics 2000-2 Green Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0012.500.000.0018.50

WORKOUT - LEHI TEMPO LOOP

Good workout. 2-mile warm-up. Then, did 2 x 10k at 5:35 average pace each (with one mile in 6:26 for "rest" in between 10k's). Felt good. Nate and I worked together. The Lehi tempo loop is flat. Comfortable pace, but the volume added up. Legs are now tired. But, that's the point :)

Nike Lunaracer 3 Miles: 18.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 easy miles along the lake front in Chicago. Here for a conference. Legs are thrashed :)

Saucony Ride 6 - Blue Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 easy miles on the bark chip trail in Liberty Park (waiting to cheer for my wife and son after they finished the Des News 10k). Ran about 3 miles with Collin!

Nike Pegasus 30 Orange Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy miles from my home (Thanksgiving Point loop).

Asics 2000-2 Green Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.506.000.000.0020.50

20.5 miles from Nate's home. Even Justin and Clyde joined us! What a fun run with great company. After 6-mile warm-up, did 3 mile tempo at 5:30 average, then 8 miles in 6:23 average, then 3 mile tempo at 5:30 average. Flat 20-mile loop. Good workout. And, good practice for running fast when tired. Nate and I worked together.  Justin and Clyde are animals -- they had just raced Des News 1/2 two days ago. They ran the first 3-mile tempo with us, and also the middle miles, but they wisely did not do the final 3-mile tempo with us.
 

Nike Lunaracer 3 Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy miles from my home (Mother loop).

Saucony Ride 6 - Blue Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

TRACK WORKOUT - LEHI HIGH SCHOOL

3 x 2-mile repeats in ~ 5:20 average pace for each interval. I'm thrashed and fatigued (not surprising given recent workouts), so I didn't force it and just kept the intervals at a moderate pace. Solo workout.

Nike Lunaracer 3 Miles: 7.00Nike Pegasus 30 Orange Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles along the Jordan River Trail.

Nike Pegasus 30 Orange Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles up and down Provo canyon with Jacob.

Asics 2000-2 Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.0059.500.004.00340.50
Nike Lunaracer 3 Miles: 141.50Nike Pegasus 30 Orange Miles: 63.00Saucony Ride 6 - Blue Miles: 57.00Asics 2000-2 Green Miles: 78.50
Night Sleep Time: 98.00Nap Time: 0.00Total Sleep Time: 98.00Weight: 147.15
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