| 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 | | 236.50 | 15.00 | 8.50 | 7.00 | 267.00 |
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| Saucony Kinvara 4 Orange Miles: 73.50 | Nike Lunarglide 5 Miles: 46.50 | Saucony Ride 6 Miles: 78.50 | Nike Air Pegasus 30 Miles: 55.50 | Asics DS-Racer 9 Miles: 13.00 |
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| Night Sleep Time: 148.00 | Nap Time: 0.00 | Total Sleep Time: 148.00 | Weight: 144.95 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| 12 miles from Scott's home with Mike, Scott, and Reed. 4 mile warm-up, then Mike and I did tempo. I did 5 mile tempo at 5:26 average (5:27, 5:29, 5:30, 5:19, 5:23). Felt strong. No land speed records today, but effort felt right.
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| Saucony Kinvara 4 Orange Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 143.80 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 easy solo miles from my home (Murdock Canal Trail). Probably the coldest run I've ever done. And that's saying something -- I've done numerous cold runs. It wasn't that the temperature was that cold, it was the brutal wind in a blizzard. I live in Lehi, just south of the point of the mountain, where the wind is often horrendous. This morning was no exception. I'm guessing it was 30 mph minimum for most the run, with gusts at ~ 50 mph. The last half of the run was directly into the wind (with a blizzard). I'm not kidding -- I don't think I've ever been that cold. And I was layered up just fine. Good times. Usher in winter.
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| Nike Lunarglide 5 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.00 |
| | 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 on the treadmill.
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| Nike Lunarglide 5 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.60 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Hamstring is tweaked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 143.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Hamstring is tweaked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 143.50 |
| | Add Comment |
| | 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 home with Zak, Karl, Mike, and Reed.
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| Saucony Ride 6 Miles: 12.00 |
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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 on the treadmill.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.60 |
| | 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 frigid miles from my home with Reed, Karl, and Scott. Actually, it isn't too bad if you're layered up well.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.70 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.50 | 0.00 | 10.00 |
| 10 miles on treadmill. Warmed up 4.5 miles, then did 2.5 mile tempo in 12:30 (setting 12, or 5:00 pace; 1% grade). Given that I haven't done much speed lately, this felt plenty today. When running fast, 1% is certainly more difficult than 0%.
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| Saucony Kinvara 4 Orange Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 145.70 |
| | 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 on the Murdock from Scott's house with Zak, Karl, Scott, Mike, Brandon, and Reed. Cold run, great group.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.30 |
| | Comments(1) |
| | 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 on the Murdock from my home with Zak, Karl, Reed, and Chad.
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| Nike Lunarglide 5 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 easy miles with Zak and Mike. Brandon joined us at the beginning. Great run. Up and down Provo canyon and then a couple miles on the Murdock. I had planned on some speed, but it was somewhat icy, so I didn't want to take the risk.
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| Saucony Kinvara 4 Orange Miles: 15.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 3.00 | 11.50 |
| 11.5 miles. Mile repeats at the Olympic Oval with Mike. I had a rare later start at work today, so this was a good opportunity to head to the indoor track. Similar warm-up and warm-down distances. Did 3 x 1 mile repeats with ~ 500m jog between intervals. Splits: 5:01, 5:01, 5:02. Felt good. Mike nailed me on the last one. I thought about going with him, but I had been having hamstring warning signs, so I decided to be cautious.
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| Asics DS-Racer 9 Miles: 4.50 | Saucony Ride 6 Miles: 7.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.30 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 10.5 easy miles from my home (Thanksgiving Point loop) with Zak, Karl, Reed, and Mike. Cold and foggy, but a good run.
PM: 6 easy miles on the Murdock from my home.
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| Nike Air Pegasus 30 Miles: 10.50 | Nike Lunarglide 5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.30 |
| | 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 Scott's house with Mike, Scott, Zak, Karl, and Reed.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on the Murdock from my home with Mike and Brandon. Last minute decision to do this run (didn't know how the weather would be). Brandon is up north for a few days, so he texted me very early and we met up. 3.5 mile warm-up, 1.5 mile warm-down. 6 mile tempo. Splits are all over the place due to slowing down for patches of ice, significant hills, etc. But, the effort felt right (so I logged them as marathon-pace miles). Splits: 5:56, 5:38, 5:38, 5:48, 6:08, 5:28.
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| Saucony Kinvara 4 Orange Miles: 11.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 144.90 |
| | Comments(4) |
| | 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. Hamstring tweaked.
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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 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, snowy, slick miles along the Jordan River Trail with Zak, Reed, and Mike. I took a hard fall on snow-covered ice at about 3 miles into the run. Hit my back and head hard, and also my elbows. Not fun. Was light-headed for awhile, but my head seems Ok. Just back pain and a swollen elbow. Oh well -- it's my own fault; should have been more careful.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 145.70 |
| | Comments(4) |
| | 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 on the Murdock with Mike. 3-4 inches of snow, in a Blizzard near the end. No wind, which was great. Very pleasant run.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| Treadmill workout with Mike. 4 mile warm-up, 2 mile warm-down. 6 x 1000's at 3:00 each (12.4 mph, 4:49 mile pace). 2 min rest (slow running) between intervals. Felt very comfortable and relaxed. Felt like I could have done several more, but given my recent hamstring issues, I decided to play it safe and ease into things. Workout was definitely easier with Mike there. He did 8 intervals and looked great.
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| Asics DS-Racer 9 Miles: 8.50 | Saucony Ride 6 Miles: 3.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
| | Comments(9) |
| | 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 home on the Murdock with Riley, Zak, and Mike. Great crew. Fun to have Riley join us. Perfect way to start Christmas morning.
Merry Christmas!
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 145.90 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 13 miles on the Murdock Trail, starting in Orem, with Riley, Zak, and Mike. 3 mile warm-up. Then, did 4-mile tempo in 5:26 average. Felt Ok, but definitely not recovered from my 1000's 2 days ago. But, I couldn't resist doing this with Riley. Riley kicked our tails and looked great. He is in great shape. He did 8 miles in 5:13 average. Mike, Zak, and I essentially ran together.
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| Saucony Kinvara 4 Orange Miles: 13.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.90 |
| | 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 my home (Thanksgiving Point loop) with Zak and Brandon.
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| Nike Lunarglide 5 Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles easy with Zak, Mike, Brandon, and Reed. Up and down Provo canyon, and also a loop in Orem. Very pleasant run with a great group of guys.
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| Nike Air Pegasus 30 Miles: 15.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| 12 miles from my home on the Murdock Trail with Zak, Mike, and Chad. 3.5 mile warm-up, 1.5 mile warm-down. Did 3-2-1 with 1/2 mile rest (slow running) between intervals. Tough to get going initially (I think because of the cold), but overall I felt great today. 3-mile: 5:38 (ice patches), 5:22, 5:20; 2-mile: 5:15, 5:26, hilly; 1-mile: 4:58. Always nice to have company for a workout like this.
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| Saucony Kinvara 4 Orange Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.00 |
| | Comments(9) |
| | 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 in Orem with Zak, Reed, and Mike.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 236.50 | 15.00 | 8.50 | 7.00 | 267.00 |
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| Saucony Kinvara 4 Orange Miles: 73.50 | Nike Lunarglide 5 Miles: 46.50 | Saucony Ride 6 Miles: 78.50 | Nike Air Pegasus 30 Miles: 55.50 | Asics DS-Racer 9 Miles: 13.00 |
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| Night Sleep Time: 148.00 | Nap Time: 0.00 | Total Sleep Time: 148.00 | Weight: 144.95 | |
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