| 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 | 281.00 | 39.00 | 9.00 | 0.00 | 329.00 |
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Saucony Ride 6 - Blue Miles: 64.00 | Nike Lunaracer 3 Miles: 58.00 | Nike Pegasus 30 Orange Miles: 75.50 | Asics 2000-2 Green Miles: 67.00 | Nike Lunaracer 3 Black Sole Miles: 43.50 | Saucony Kinvara 4 - Yellow Miles: 20.50 |
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Night Sleep Time: 69.00 | Nap Time: 0.00 | Total Sleep Time: 69.00 | Weight: 146.11 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles from my house (Murdock) with Nate, Dan, Jeff, and Chad.
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Saucony Ride 6 - Blue Miles: 12.00 |
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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 | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in Provo Canyon with Nate, Reed, and Jeff. 10 easy miles up the canyon, then 8-mile tempo down the canyon in 5:25 average. I had planned on going faster for the tempo portion, but my legs are still thrashed so I didn't force it.
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Nike Lunaracer 3 Miles: 20.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(1) |
| 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 house with Scott, Chad, Jeff, and Danny.
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Nike Pegasus 30 Orange Miles: 12.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 146.50 |
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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 my home (Thanksgiving Point loop).
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Asics 2000-2 Green Miles: 12.50 |
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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 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River 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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| 4:00 am - 20 miler
Mike and Reed were kind enough to join me for an insanely early 20-miler. Each of us is unable to do a long run on Saturday, so we decided to do it today. 10 easy miles up the canyon, then 8 tempo miles in 5:25 average running down the canyon . Felt great. Kept it controlled and decided not to kill the pace (still recovering from recent workouts). Mike and I worked together.
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Nike Lunaracer 3 Miles: 20.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(3) |
| 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 with Jeff (on the Murdock).
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Nike Pegasus 30 Orange Miles: 10.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles on the Murdock in Lehi.
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Asics 2000-2 Green Miles: 12.00 |
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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 on the Murdock in Lehi with Mike.
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Saucony Ride 6 - Blue Miles: 10.50 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles from my home with Mike, Dan, Reed, Chris, and Jeff. In the middle, threw in a 3-mile gradual downhill tempo (5:25, 5:19, 5:08). Felt great.
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Nike Lunaracer 3 Miles: 10.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.20 |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy miles along the Jordan River Trail. For some reason, my anterior calf (EHL & EDL region) was bothering me and progressively worsened during the run. (sorry for the medical terms; just being specific for my future reference)
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Nike Pegasus 30 Orange Miles: 8.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Calf tweaked.
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles from my home with Mike. Calf is now fine.
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Asics 2000-2 Green Miles: 3.00 |
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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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| Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:08:04, Place overall: 3, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 13.00 | 0.00 | 0.00 | 18.50 |
| Just a so-so race for me. I feel like I'm in better shape than last year, so I expected a better time today than I ran last year. It wasn't to be. I didn't feel great today. Still tried to hang in there, and ran Ok. I was with Brett Hales and Jason Holt for ~ 3 miles, and then I fell back. I ran the rest of the race solo, which is always difficult. Brett ran an incredible 1:03:33 for the win. He is a half-marathon monster. Jason took 2nd and ran a 1:06:40; he had a good race. Rounding out the top 5, Jacob Howell was 4th (1:08:32), and Mike Nelson took 5th (1:08:40). Other great performances by many!
I've had some good marathon-specific workouts lately. I still feel I'm getting in good marathon shape. But, apparently, these workouts haven't translated into half-marathon shape :) I'm not thrilled about that, but I'm Ok with it. I've got work to do.
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Nike Lunaracer 3 Black Sole Miles: 18.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(11) |
| 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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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 | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy miles from my home (Mother 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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 easy miles along the Jordan River Trail with Jeff and Chad.
PM: 6 easy miles from my home.
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Nike Pegasus 30 Orange Miles: 16.00 |
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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 | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 easy miles from Reed's home.
PM: 6 easy miles in Provo canyon.
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Asics 2000-2 Green Miles: 16.00 |
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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 from my home with Mike, Chad, Trevor, and Jeff.
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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 | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 25 miles on the Murdock (flat) at 5:57 average pace with Mike, Kotter, Iain Hunter, Witt (fast BYU runner, can't remember his first name), and "Swede" (another fast BYU runner; I think his name is Jacob Gustafson). The last ~ 8-10 miles were at about 5:50 average. Felt good. Legs are tired (not unexpected). Started in Orem, went north for 12.5 miles, than ran back.
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Nike Lunaracer 3 Black Sole Miles: 25.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
| Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 easy miles from Scott's home with Trevor, Toni, Chad, and Reed.
PM: 6 easy miles in Provo.
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Nike Pegasus 30 Orange Miles: 16.00 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 13.5 miles easy from my home (Thanksgiving Point loop) with Dan, Mike, Jacob, and Jeff.
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Asics 2000-2 Green Miles: 13.50 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 6.00 | 0.00 | 18.50 |
| AM: TRACK WORKOUT -- LEHI HIGH SCHOOL
With Trevor, Mike, Reed, Chris, Chad, and Jeff. Mike, Trevor, and I worked together for most of the workout. Some wind, but it wasn't too bad.
Did 3 x 3200m repeats with 800m in ~ 3:15 between intervals. Splits: 10:24, 10:23, 10:19. Felt very good today. Mike and Trevor looked great.
PM: 6 easy miles from my home in Lehi.
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Nike Lunaracer 3 Miles: 8.00 | Saucony Ride 6 - Blue Miles: 10.50 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.70 |
| Comments(7) |
| 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 along the Jordan River Trail with Mike, Reed, Jeff, and Trevor.
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Nike Pegasus 30 Orange Miles: 12.50 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.40 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 7.00 | 3.00 | 0.00 | 21.00 |
| 21 miles on the Murdock (all flat) with Mike, Reed, and Jeff. Toni joined us for a few miles. Mike and I have talked about doing a 4:3:2:1 workout (miles) for awhile, but we haven't attempted it -- until today.
4 mile warm-up, then 4:3:2:1 with brisk easy running between intervals (1 mile after the 4, .75 mile after the 3, .5 mile after the 2).
Averaged 5:35 for 4 miles, 5:25 for 3 miles, 5:17 for 2 miles, and 5:07 for 1 mile. Mike and I hoped for slightly faster for each section, but the effort felt right, and we felt great about the workout. As always, Mike looked great! He's in for a killer race at St. George. Although Murdock is generally flat, there are many gradual rollers, which makes speed on the Murdock tough. But, that's a good thing.
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Saucony Kinvara 4 - Yellow Miles: 20.50 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.30 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 281.00 | 39.00 | 9.00 | 0.00 | 329.00 |
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Saucony Ride 6 - Blue Miles: 64.00 | Nike Lunaracer 3 Miles: 58.00 | Nike Pegasus 30 Orange Miles: 75.50 | Asics 2000-2 Green Miles: 67.00 | Nike Lunaracer 3 Black Sole Miles: 43.50 | Saucony Kinvara 4 - Yellow Miles: 20.50 |
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Night Sleep Time: 69.00 | Nap Time: 0.00 | Total Sleep Time: 69.00 | Weight: 146.11 | |
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