| 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 | | 2304.00 | 312.50 | 79.50 | 28.50 | 2724.50 |
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| Nike Air Pegasus 30 Miles: 341.00 | Saucony Ride 6 Miles: 393.50 | Saucony Kinvara 4 Orange Miles: 195.00 | Nike Lunarglide 5 Miles: 162.00 | Nike Lunaracer 3 Miles: 275.50 | Asics DS-Racer 9 Miles: 61.50 | Nike Pegasus 30 Blue Miles: 68.50 | Asics 2000-2 Green Miles: 335.50 | Saucony Ride 6 - Blue Miles: 324.00 | Nike Lunaracer 3 Black Sole Miles: 127.50 | Saucony Kinvara 4 - Yellow Miles: 119.00 | Nike Pegasus 30 Orange Miles: 253.50 | Nike Lunaracer 3 Green Miles: 59.50 |
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| Night Sleep Time: 1128.00 | Nap Time: 0.00 | Total Sleep Time: 1128.00 | Weight: 145.95 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 easy miles with a large crew starting in Riverton (Zak, Mike, Brandon, Karl, Fritz, Collin, Josh, Jon, and Chase). Great crew, and great way to start the new year.
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| Nike Air Pegasus 30 Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.20 |
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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 very easy miles with Mike (Mother Loop).
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| Saucony Ride 6 Miles: 10.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 144.80 |
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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 |
| Day off. Hamstring 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 | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| 15 miles from my home (Murdock Trail) with a great crew: Jake, Fritz, Zak, Mike, Scott, and Reed. 3.5 mile warm-up and warm-down. Then, did 8-mile tempo (out-and-back). The last 4 miles were difficult because of a strong, cold headwind. We intentionally slowed down a few times for ice patches. Overall, a good effort. I logged them as marathon pace miles because the effort was right. Splits are all over the place, but that was because of the weather conditions. Splits: 5:37, 5:20, 5:29, 5:30, 5:45, 5:38, 5:38, 5:40. Great crew, fun run. The guys looked great. No inversion!
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| Saucony Kinvara 4 Orange Miles: 15.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 144.90 |
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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 from Scott's home with Zak, Reed, and Scott. Cold morning.
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| Nike Lunarglide 5 Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 4.00 | 12.50 |
| 12.5 miles on the Murdock from my home with Zak, Mike, and Reed. Good workout. 3.5 mile warm-up and warm down. Did 8 x 1/2 mile repeats with 1/4 mile slow running between interals. Most were ~ 2:28 - 2:29, with a couple exceptions for hills. Felt strong. Varied terrain made it challenging, yet "fun."
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| Saucony Kinvara 4 Orange Miles: 12.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.40 |
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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 along the Jordan River Trail with Zak, Scott, and Chad.
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| Nike Air Pegasus 30 Miles: 12.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | 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 with Zak, Mike, Reed, and Spencer E. in Orem. Zak had a great lake loop for us. Very enjoyable.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| Day off. Tweaked hamstring.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 142.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 6.00 | 0.00 | 0.00 | 15.50 |
| 15.5 miles with Mike and Reed. Started at my house and ran down to the 3-mile Lehi tempo loop. Did 6-mile tempo in ~ 5:28 average. Felt great cardio-wise, but the GI system was not good this morning. Still feeling the hamstring. Overall a good effort this morning.
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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: 144.40 |
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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 Scott's house with Mike, Reed, and Scott.
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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: 145.50 |
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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 Reed and Mike. 3 mile warm-up and warm down. Did 3-mile tempo in 5:26 average. Felt great. It was cold at the Lehi tempo loop this morning.
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| Saucony Kinvara 4 Orange Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
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| | 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 (on the Murdock) with Reed and Chad.
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| Saucony Ride 6 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles with Mike. Cold but pleasant run.
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| Nike Air Pegasus 30 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles with Mike.
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| Saucony Ride 6 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
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| | Race: |
St. George 1/2 Marathon (13.1 Miles) 01:11:09, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 13.00 | 0.00 | 0.00 | 18.00 |
| So-so race for me. Not good, not bad. Didn't feel great, but didn't feel horrible. I'ts all I had today, though. My fitness is not phenomenal right now. I've got work to do.
My splits: 5:22, 5:29, 5:19, 5:28, 5:27, 5:43, 5:36, 5:14, 5:20, 5:29, 5:38, 5:33, 5:10 (Dave Holt was within reach during the last mile, so I had to go for it).
Today showed me that I've lost more fitness (since my surgery 2 months ago) than I thought I had. Not surprising, though. The surgery itself put me out of commision for only about 2 weeks, but for some reason it's taken a lot longer than expected to get my body back in sync since then. My hamstring has been right on the the edge since then, which has certainly affected my training. And, I've had to keep my mileage low (and have not been able to train optimally) because of it.
But, that's Ok. My running has felt much better for the past 3-4 weeks, so that is reassuring. I thought I had a faster race in me today, but I was wrong. It's just the way it is. Next time....
Excellent performances today by many others: Mike, Ben, Steve, Clyde, Dave, Kassie, Bryant (course record), and others. Fun race. Perfect weather.
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| Nike Lunaracer 3 Miles: 13.00 | Nike Air Pegasus 30 Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | 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 in St. George. |
| Nike Air Pegasus 30 Miles: 11.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 with Scott and Mike (Mother Loop). |
| 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 |
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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 on the Jordan River Trail with Chad and Mike. |
| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.10 |
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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 on the Murdock Canal Trail. |
| Saucony Kinvara 4 Orange Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
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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 on the Murdock Canal Trail. |
| Saucony Kinvara 4 Orange Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.20 |
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| | Race: |
SLC Winter Series 5k (3.11 Miles) 00:15:48, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.00 | 0.00 | 9.50 |
| Nothing fancy. Didn't decide to do this race until I woke up this morning. Splits: 5:03, 5:10, 5:04, :30 (.11). Felt Ok, but not great. But, I can't really expect more based on where my fitness is currently. Fun race. Great weather. Very flat course. Stacked race. Many great performances. In my opinion, Scott stole the show today: 15:11 (PR) -- Excellent race! Josh E. also had an exceptional race (improved his time from last year by ~ 2 min).
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| Nike Lunaracer 3 Miles: 3.50 | Saucony Ride 6 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 142.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 10 easy miles from Scott's house with Reed, Mike, and Spencer.
PM: 8 easy miles up and down Provo canyon.
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| Nike Air Pegasus 30 Miles: 10.00 | Nike Lunarglide 5 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 147.80 |
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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 from my home with Trevor, Reed, and Spencer.
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| Saucony Ride 6 Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles with Chad. Warmed-up and warmed down 3-3.5 miles each time. Did a 3-mile tempo at ~5:30 average. Legs were tired. Not blazing fast, but the effort felt right today.
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| Saucony Kinvara 4 Orange Miles: 9.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.20 |
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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 with Brandon in Orem. The run was truly "epic." :)
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| Nike Air Pegasus 30 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.80 |
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| | 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.
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| Nike Lunarglide 5 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 |
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| | Race: |
Hale Feezes Over 10k (6 Miles) 00:31:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 6.00 | 0.00 | 16.50 |
| This race has become a yearly tradition for the Utah County running crew. The reason is that season tickets for Hale Center Theatre are on the line (makes for some inexpensive dates)!
Felt great today. I've raced the past 3 weeks, but I didn't feel that great for the St. george 1/2 or the SLC Winter Series 5k. But, today I felt like a million bucks. Felt very strong.
This is a tough course. And it's exactly 6 miles long (clearly short for a 10k). Miles 4 & 5 are very hilly and challenging. The first 3 miles are flat with some downhills. Mile 6 is bone flat. I ran alone the entire time. I was fortunate to set the course record.
My splits: 5:08, 5:10, 5:16, 5:37, 5:36, 5:08. My first 5k was 16:06.
Fun hanging out with Scott, Brandon, and Spencer today. They all did great. Scott won the 5k in course record time!
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| Nike Lunaracer 3 Miles: 6.00 | Saucony Ride 6 Miles: 10.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 144.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 12.5 easy miles from Scott's home with Mike, Scott, Reed, and Chad.
PM: 6.5 easy miles on the Murdock Canal Trail in Lehi.
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| Nike Air Pegasus 30 Miles: 12.50 | Nike Lunarglide 5 Miles: 6.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.70 |
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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 from my home (Murdock Canal Trail) with Mike and Ty. 2-3 inches of snow made for near perfect conditions (and wind was not bad).
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| Nike Air Pegasus 30 Miles: 12.00 |
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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 | | 16.00 | 0.00 | 0.00 | 2.50 | 18.50 |
| AM: 11 miles on the treadmill (to avoid the ice). 5 mile warm-up, 2 mile warm down. Did 2 x 1 mile in 4:49 each (12.4 mph, 1% incline, 3 min rest between intervals), then did 1 x 1000m in 3:00 (same settings). Felt really good. Definitely had more intervals in me, but I haven't gone that fast for awhile, so I didn't want to over-do it.
PM: 7.5 easy miles in Lehi.
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| Asics DS-Racer 9 Miles: 4.50 | Saucony Ride 6 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.90 |
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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 in Orem with a large crew (Murdock Canal Trail). Nice morning.
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| Nike Lunarglide 5 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.40 |
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| | 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 Scott's house with Brandon, Scott, Mike, and Reed.
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| Nike Air Pegasus 30 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.80 |
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| | Race: |
SLC Winter Series 10k (6.21 Miles) 00:33:18, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 6.00 | 0.00 | 13.50 |
| Decent race, but I hoped for a faster time. Absolutely brutal wind for the last 5k (I think the wind was worse than last year). But, thankfully, and against what we all expected given the weather forecast, there was no snow! And, temperatures were mild.
First 5k split was 15:47 (but it was aided because of the tailwind). 2nd 5k split was 17:31 (Ouch! But it was more tough than the first 5k because of the wind).
During the 2nd 5k, I saw that I was gaining on Jason Holt, so I worked hard to catch him. I passed him with a mile to go.
My splits: 5:05, 5:03, 5:07, 5:48, 5:41, 5:19, 1:11 (0.25). My garmin said 6.25, but I'm guessing my Garmin was wrong and that it was an accurate course.
Great performances today by a lot of great people.
Pictures (courtesy of my wife, Elaina). In the first picture, I can't remember what was so funny, but clearly something was. Sorry there aren't pictures of everyone (that's not possible :)
 
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| Nike Lunaracer 3 Miles: 6.00 | Saucony Ride 6 Miles: 7.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 142.60 |
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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 with Mike.
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| Nike Lunarglide 5 Miles: 12.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.60 |
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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 from my home ("The Mother") with Mike and Reed.
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| Nike Air Pegasus 30 Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
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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 on the Jordan River Trail with Mike, Reed, Chad, and Toni.
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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: 143.90 |
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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
11 miles. Mike and me. ~ 5 mile warm-up (with a few laps of strides on the straight-aways), 2 mile warm-down. Great weather for February: mild temperature, minimal wind, slight rain.
Did 3 x 1600m repeats (with 800m jog between intervals). 4:54, 4:54, 4:47 . Felt very strong. Had to try for sub-4:50 on the last one.
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| Asics DS-Racer 9 Miles: 5.00 | 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: 143.70 |
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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 Scott's home with Brandon, Reed, Mike, and Scott.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.60 |
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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 |
| 2:30am: 12 easy miles from my home. A policeman drove by me very slowly and cautiously, probably wondering, "What in the world is he doing out in the middle of the night." I'm guessing the only reason he didn't stop to question me was because of my reflective vest and headlight (who would wear those if he were up to no good?).
This was my only option for running today. Off to go ice fishing with family. Should be fun.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.40 |
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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 from Scott's home with Spencer, Scott, Reed, Chad, and Chris.
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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: 145.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM: TRACK WORKOUT -- LEHI HIGH SCHOOL
With Mike and Toni. 4-mile warm up (and a couple laps of strides), 2 mile warm down. Temperature was good, but it was windy! Wind makes for a tough track session.
Did 2 x 3200m repeats (with 1200m jog between intervals). 10:28 (5:13, 5:15), 10:25 (5:16, 5:09). Felt good.
PM: 6 easy miles with Spencer in Draper
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| Asics DS-Racer 9 Miles: 6.00 | Nike Air Pegasus 30 Miles: 6.00 | Nike Lunarglide 5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.00 |
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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 on the Jordan River Trail with Chad and Mike.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 with Brandon and Mike (up and down Provo canyon). That canyon is such a fun place to run in.
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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: 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 |
| Unusual day off for me. Very little sleep (work-related). Decided to skip the run today. Very unusual for me, but I felt it was the best decision.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Race: |
SLC Winter Series 15k (9.32 Miles) 00:49:18, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 9.50 | 0.00 | 17.50 |
| Had a decent race. I felt very strong. Just building fitness, and enjoying the process. I love how competive these Winter Series races are. Weather was great today: great temperature, occasional winds (but not bad).
There were 4 runners in the lead pack until the turn-around (4.65 miles). The lead pack consisted of Bryant, Jake, John Coyle, and me. At the turn-around, Bryant made a strong move. I stayed with him until about mile 5. John Coyle had dropped back a bit. Bryant then gapped the group slightly. I stayed with Jake through mile 6, but I didn't quite have the fitness to continue that pace (miles 5 & 6 were both 5:10).
My 10k split was 32:27
I slowed down quite a bit, but not ridiculously so. I was very surprised to see John fly by me with a 1/2 mile to go (I hadn't heard any footsteps or breathing; there was a bit of a headwind here, so that may be why). I never looked back once, and in retrospect, I probably should have once just to check where he was. He went by me very fast. I didn't quite have it to catch him. My hat's off to him. I don't remember the last time I was passed in the last 1/2 mile of a race. It's been a very long time. It's good for me though. I learned some things today. Always room to learn and grow. I definitely left it all on the course today: I was exhausted when I finished!
My splits: 5:17, 5:12, 5:16, 5:15, 5:10, 5:10, 5:24, 5:25, 5:20, 1:43 (.35)
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| Nike Lunaracer 3 Miles: 9.50 | Nike Air Pegasus 30 Miles: 8.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 143.40 |
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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 Scott's home with Reed, Mike, Chad, Brandon, Scott, and Toni. Great crew. My legs are shredded from Saturday's race :)
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| Saucony Ride 6 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy miles from my home (Murdock Trail) with Reed and Mike.
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| Nike Air Pegasus 30 Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 with Mike and Scott.
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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: 144.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.00 | 10.50 |
| TRACK WORKOUT -- Lehi High School
Windy, which is not the funnest thing for a track workout, but such is life. You take what you can get. Mild rain. Healthy crew this morning: Mike, Scott, Toni, Reed, and me. Guys did varying distances of speed intervals. Everyone looked great.
I did 5 x 1000m repeats with 400m easy running between intervals. I can tell I'm not yet recovered from Saturday's race: my quads were sore even before I started the workout :)
Splits: 3:02, 3:03, 3:02, 3:04, 2:56
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| Asics DS-Racer 9 Miles: 5.00 | Nike Lunarglide 5 Miles: 5.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 145.80 |
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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 |
| AM: 10.5 easy miles from my home (Thanksgiving Point loop) with Chad, Scott, and Mike.
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| Nike Lunarglide 5 Miles: 10.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| 20.5 easy miles in Orem with Scott, Mike, Toni, Spencer, and Chris. Two out-and-back 10 milers. Provo canyon first, then Murdock. We were planning on continuing longer up Provo canyon, but we were turned around by an overly intense policeman (because they were "shooting avalanches.") Threw in about 7 miles at 5:50-6:10 pace. Nothing fancy, just getting the heart beating. Intentionally did not do a workout today -- legs are tired!
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| Saucony Ride 6 Miles: 20.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 143.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles from Scott's home with Mike, Scott, Spencer, Toni, Brandon, Reed, and Chad. Healthy crew for a Monday morning.
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| Nike Air Pegasus 30 Miles: 13.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 2.00 | 1.00 | 12.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
Great morning for a track workout. Chilly, but not too cold. Slighty breezy, but not bad at all. Ran with Mike, Chris, Reed, and Toni.
Did 5k, then 3200m, then 1600m (with 800m slow running between intervals). The plan was 5:20 pace for the 5k, 5:10 pace for the 1600m, and 5:00 for the 1600m.
Actual splits: 5k: 16:36 (5:19 pace), 3200m: 10:18 (5:09 pace), 1600m: 4:55
Felt very good. Quads are still sore from the past couple weeks, but that is not unexpected. The guys looked great. And, in case any of you had any doubts to the contrary, Mike is absolutely back! He looked great. He and I worked together the entire time (taking turns leading every 800m).
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| Asics DS-Racer 9 Miles: 8.00 | Saucony Ride 6 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
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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 along the Jordan River Trail with Chad and Reed.
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| Nike Lunarglide 5 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles in Provo canyon with Mike, Brandon, Toni, and Scott.
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| Nike Air Pegasus 30 Miles: 13.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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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 from Scott's home with Mike, Scott, and Chad.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 8.00 | 0.00 | 0.00 | 20.50 |
| 20.5 miles in Spanish Fork (from Brandon's home) with Mike, Brandon, Chad, Chris, Reed, and Dave. Great run in a running-paradise type of area. Fun crew. 8 mile warm-up, 4.5 mile warm-down.
Did 8-mile tempo in ~5:30 average (used a flat 2.5 mile loop for this). Was VERY windy (wind was coming out of the canyon), so mile splits ranged from 5:19 to the upper 5:30's, depending on what part of the loop we were on. It felt like the entire tempo was at about 5:25 effort.
Felt very strong. Mike and I worked together. Mike looked very strong and smooth. All the guys did well, and did varying lengths of tempo. Thanks, Brandon, for a great running location!
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| Saucony Kinvara 4 Orange Miles: 20.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
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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 Mike, Scott, Jeff, Reed, Toni, and Chad.
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| Nike Lunarglide 5 Miles: 12.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| TRACK WORKOUT: Lehi High School
With Mike and Chris. Windy on the backstretch.
Did 4 x 1600m repeats with 400m slow running between intervals. Splits: 5:04, 5:03, 4:59, 4:58 . Felt good, but I can still feel Saturday's tempo run in the legs. Effort was right. Mike and I worked together; we traded leads every 800m. Sure helps to have someone to work with for track workouts. Mike looked great like always. Chris did as well.
During our warmdown, the snow came! Perfect timing for our workout.
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| Asics DS-Racer 9 Miles: 5.50 | Nike Air Pegasus 30 Miles: 5.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 |
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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 along the Jordan River Trail with Scott, Chad, 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 |
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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 |
| Day off. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles with Mike to test the calf. Unfortunately, it didn't pass the test. I was excited about racing the Spectrum 10k in St. George tomorrow, and I agonized over the decision not to race, but it's in my best interest. Too much to risk.
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| Nike Air Pegasus 30 Miles: 6.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home with Mike, Reed, Chad, Toni, and Scott.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.80 |
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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 (Murdock Trail) with Mike, Scott, and Spencer.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles along the Jordan River Trail with Reed, Chad, Mike, and Toni.
After a 5 mile warm-up, did a 3 mile tempo at 5:40 average. Intentionally didn't push too hard -- was just testing the calf. So far, it passed the test. Fun to get the heart beating; seems like it's been awhile.
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| Saucony Kinvara 4 Orange Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.60 |
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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 in Provo canyon with Spencer. Great run and great company.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles from my home with Mike and Spencer.
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| Saucony Ride 6 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.90 |
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| | Race: |
2014 Running of the Leopards 5k (3.11 Miles) 00:15:11, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| I'm not thrilled about this one, but it was fun. I thought I had 30+ more seconds in me for this aided 5k, but I was wrong. I left it all on the course, though. I felt sluggish the whole time. In fact, I've felt sluggish the entire week. Maybe it's because of backing off because of my calf. But, regardless of the reason, I fought as hard as I could. It is what it is.
Splits: 4:44, 5:02, 4:51, :35 (.15); My garmin said 3.15 miles at 15:13. The official results say 15:11. My garmin has been having issues.
I got beat by 2 high school kids. Kramer had an excellent race and won in 14:49. Chris Rushing beat me by 2 seconds. The race finishes with 3/4 lap on the East High track. When I hit the track, Chris had about 8-10 seconds on me. I kicked hard, and I almost reeled him in, but I ran out of distance. My fault he was so far ahead when we hit the track.
Fun meeting Jeff Shadley for the first time! What a great guy. Fun warming down with Rob and others.
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| Nike Lunaracer 3 Miles: 6.50 | Saucony Ride 6 Miles: 4.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 144.40 |
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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 Scott's house with a healthy crew.
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| Saucony Ride 6 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 easy miles from my home with Mike, Reed, and Jeff. The Mother loop.
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| Saucony Ride 6 Miles: 11.50 |
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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 | | 5.50 | 0.00 | 0.00 | 5.00 | 10.50 |
| 4:30am -- TRACK WORKOUT -- LEHI HIGH SCHOOL
Had to go early this morning. Track workout with Chad, Mike, and Chris. Windy.
Did 2000m, 1000m, 400m, 400m, 200m, 200m, 800m. 400m meter jog after the first 2 intervals, and 200m jog after the remainder.
Splits: 6:19, 3:00, :66, :65, :31, :31, 2:26
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| Asics DS-Racer 9 Miles: 5.00 | Nike Air Pegasus 30 Miles: 5.50 |
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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 in Provo canyon with Brandon, Reed, and Mike.
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| Nike Air Pegasus 30 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 with Toni, Chad, and Mike (Thanksgiving Point loop).
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| Saucony Ride 6 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 | | 12.00 | 0.00 | 8.00 | 0.00 | 20.00 |
| 20 miles, large crew, mostly in Provo canyon. Great run. 8 easy miles up to Vivian Park. Then, did 8 tempo miles from Vivian to Will's Pit Stop on University (heading south into Provo). Tempo went better than expected. Mike, Scott, and I ran shoulder-to-shoulder the entire time.
8-mile tempo: 5:11 average (5:17, 5:16, 5:07, 5:05, 5:16, 5:09, 5:09, 5:08).
Note to self: Nike Pegasus are NOT good shoes for tempo. Equipment doesn't make the runner, but boy did these shoes feel heavy and non-responsive today.
Went to breakfast afterword to celebrate Brandon's birthday.
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| Nike Air Pegasus 30 Miles: 20.00 |
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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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM: 10 easy miles from Scott's home with Toni, Jeff, Mike, and Scott.
PM: 5.5 easy miles in Liberty Park on the bark chip trail (after a meeting in SLC). Sure wish Utah County had a bark chip trail.
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| Saucony Ride 6 Miles: 15.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 147.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
Very windy this morning. Made for a tough one, and splits were certainly slower than planned, but you have no control over the weather. You just have to roll with it.
Did 3 x 2-mile repeats (with 800m jog between intervals).
Splits: 10:38 (5:19 pace), 10:28 (5:14 pace), 10:26 (5:13 pace)
Mike and I worked together. He was strong as always. Scott did 800's and looked great. Toni, Reed, and Chris had great workouts as well. For a portion of our workout, Scott and Toni were kind enough to break the wind for us on the homestretch.
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| Asics DS-Racer 9 Miles: 8.00 | Nike Air Pegasus 30 Miles: 4.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.30 |
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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 with Chad, Scott, and Mike.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.20 |
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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 in Provo Canyon with Mike, Reed, and Brandon.
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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: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| 4am, 20 miles I had to catch a flight out of town this morning, so I had to get this run done early (I will not have time to get in a long run tomorrow). I'm in Chicago for a conference. Mike was kind enough to plan to join me for the run, but he got a stomach bug yesterday and was too sick. He made a smart move -- better to sleep than do a long run when sick. Hope he feels better soon. I did not feel it this morning. My legs were fatigued and tired. I did 4 miles of tempo in the middle, averaging in the 5:20's, but I had a lot more tempo planned. I decided to listen to the body and run easy the rest of the run. I've had some decent workouts lately; maybe that's partly why my legs were so tired. Also, I've noticed that when I have to run excessively early, without much sleep, my long run does not go well. I know, it's a no-brainer. It's not rocket science. It's amazing how much the small details matter with distance running. |
| Saucony Kinvara 4 Orange Miles: 20.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM: 10 easy miles on the treadmill at my hotel. PM: 5.5 easy miles on the treadmill at my hotel. |
| Nike Air Pegasus 30 Miles: 15.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 10 easy miles from Scott's home with Chad, Reed, Mike, and Scott.
PM: 6.5 easy miles on the Murdock in Lehi.
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| Saucony Ride 6 Miles: 16.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 150.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
With Mike, Toni, and Chris. Did not feel great today, but sometimes you just have to gut it out and get the job done. I'm sure my fatigue was due to a lot of miles since Friday, and lack of sleep.
Did 6 x 800m repeats (with 400m jog between intervals). Other than the first interval (2:24), splits ranged from 2:19 to 2:21. As always, Mike and I worked together. He was very strong today. In fact, he blasted a 2:15 on the last one (I let him go). My last one was 2:21 -- plenty fast for not feeling it today.
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| Asics DS-Racer 9 Miles: 5.00 | Nike Air Pegasus 30 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 148.40 |
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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 with Mike, Scott, Jeff, Spencer, and Chad.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 148.70 |
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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 in Provo canyon. |
| Saucony Ride 6 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from my home with Reed and Chad. |
| Saucony Ride 6 Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 147.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 10.00 | 0.00 | 0.00 | 21.50 |
| 21.5 miles with a healthy crew. 10 easy miles up Provo canyon, then 10 mile tempo (South Fork to Orem soccer fields) in 5:21 average. Felt strong. Good workout, but intentionally kept it controlled and didn't go too hard. Mike and I ran together. He looked great. Most mile splits were 5:14-5:18; was 5:19 average until the last 1.5 hilly miles.
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| Saucony Kinvara 4 Orange Miles: 21.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 146.80 |
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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 Scott's home.
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| Nike Air Pegasus 30 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 | 3.00 | 0.00 | 0.00 | 10.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
Intentionally didn't do too much today in preparation for Saturday's race. Did a 5k on the track in 16:34 (5:18 average). Mike, Scott, and I ran together. Scott continued with a 2-mile interval afterword. Mike and Scott looked great. I felt good.
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| Asics DS-Racer 9 Miles: 5.00 | Saucony Ride 6 Miles: 5.00 |
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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 on the Jordan River Trail (solo run).
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| Saucony Ride 6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles from my house with Mike and Scott.
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| Nike Air Pegasus 30 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles from my house with Mike.
|
| Saucony Ride 6 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
SLC 1/2 Marathon (13.1 Miles) 01:17:54, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.00 | 0.00 | 0.00 | 15.00 |
| All I can do is laugh at this one. I'm not upset. It was completely out of my control. I was feeling great (cardiovascular-wise), and I was on 1:08 pace through 9 miles. Then, disaster struck. I experienced GI issues like I never have. I had to stop in multiple port-a-potties (I spent over 6 minutes in them), and I should have stopped in several more (but they were only located at the mile markers). Because I needed several more, this resulted in my needing to immediately change my shorts after the race. Sorry, way TMI. It was just that kind of day.
Cardio I felt great, and I was right with Steve when it struck. My GI issues had been building the entire race, but I hoped it wouldn't become an issue. I hoped in vain. Not sure why this happened. I haven't felt settled GI-wise for much of the week, but I certainly didn't expect this.
I'm not concerned, and I'm not upset. I don't have a history of this, so I'll just brush it off. Definitely out of my control. After my second toilet stop, I strongly considered just dropping out, but I decided not to for 2 reasons: 1) out of principle, 2) I knew I'd have family cheering for me at the end. I'm actually surprised I broke 1:20.
Strong performances today by many. I think the race of the day goes to Fritz; another incredible, gutsy performance. Hasn't he just been back to running for a week?
|
| Nike Lunaracer 3 Miles: 13.50 | Nike Air Pegasus 30 Miles: 1.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | 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 Reed, Chad, and Mike. My GI system has not been the same since the race. I must have a tapeworm. Just kidding; I'll bet I have some type of bug, though.
|
| Saucony Ride 6 Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 148.00 |
| |
| | 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 Reed's home with Chris and Reed.
|
| Nike Air Pegasus 30 Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | 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 Mike (the Mother loop).
|
| Saucony Ride 6 Miles: 10.50 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.90 |
|
| | 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 in Provo canyon with Brandon and Mike.
|
| Nike Lunarglide 5 Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.20 |
|
| | 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 Chad (Thanksgiving Point loop).
|
| Nike Lunarglide 5 Miles: 10.50 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles with Mike (in pouring rain) on the Jordan River Trail: 1 mile jog, 18 miles at 6-min pace, 1 mile jog. Good workout. Felt good: legs are now tired, but the run was not hard cardio-wise. I think sub-threshold runs like these are a good idea every once in awhile. Could not have been more wet during the run. My nipples are raw and bleeding :) Vaseline, bandaids, and tape don't work for me, so I just have to deal with it :)
I consider it a small victory that I was able to run every day this week. I got a significant upper respiratory illness soon after the SLC 1/2, and it was especially bad Tuesday and Wednesday. I'm finally on the mend. Through it all, my energy level was generally Ok, so I just kept running (just easy miles). Looking back, I think my GI issues last Saturday were the beginning of this illness. Poor timing, but nothing I could do about it.
|
| Saucony Kinvara 4 Orange Miles: 20.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 144.90 |
| |
| | 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 Reed, Chad, and Mike. The "Mother" loop (for those of you familiar with the "Mother," you'll agree it definitely deserves to be capitalized.
Hamstring feels tweaked from Saturday.
|
| Saucony Ride 6 Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Hamstring tweaked.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Hamstring tweaked.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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 with Jeff and Mike. Still feeling the hamstring.
|
| Nike Air Pegasus 30 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles from my home with Mike and Chad. Still feeling the hamstring.
|
| Saucony Ride 6 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Provo City 1/2 Marathon (13.1 Miles) 01:09:19, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 13.00 | 0.00 | 0.00 | 20.00 |
| A so-so race for me. Not great, but not bad. Felt decent, but not great. After mile 4, I ran alone the whole time. In retrospect, I should have gone with Fritz and Jason, so I could have worked with them, but I intentionally let them go at mile 4 because the pace didn't feel sustainable. You don't feel like a million bucks for every race. I gave it all I had today, though. And, thankfully, no GI issues today! Sure is a lot more fun to race without that on your mind.
As you can see, I certainly slowed for the last half of the race, but not ridiculously so.
My splits: 5:12, 4:55, 5:07, 4:59, 5:10, 5:15, 5:23, 5:19, 5:29, 5:31, 5:36, 5:28, 5:26, :24 (.1)
I had to take a couple days off this week because of my hamstring. I was nervous how it would feel today. I felt it the last couple miles, but overall I feel it handled it pretty well. As is usual for me, the next day or two will be the true test regarding how the race affected my hamstring.
Great races today by many! Excellent competition. Always fun to hang out with so many fast running friends. Left right after the race so my "warm-down" could be pacing my sons in a local 5k (a race to benefit their school). Pacing my 14-year-old for a 5k was not exactly as slow of a warm-down as I was planning :) (a good thing).
|
| Nike Lunaracer 3 Miles: 13.50 | Saucony Ride 6 Miles: 6.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | 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, Reed, Jeff, Spencer, and Chad.
|
| Saucony Ride 6 Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 148.60 |
|
| | 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).
|
| Saucony Ride 6 Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.20 |
|
| | 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 Jordan River Trail with Jeff and Chad.
|
| Saucony Ride 6 Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.20 |
|
| | 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 up and down Provo canyon with Reed and Brandon.
|
| Nike Pegasus 30 Blue Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.10 |
|
| | 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 Chad and Reed (Thanksgiving Point loop).
|
| Nike Pegasus 30 Blue Miles: 10.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| 20 mile Jeremy Ranch run with Jake, Nate, Fritz, Josh, and Chad. Great run, even better company (despite what Josh says :). Muddy! I threw in ~ 3.5 miles of marathon effort from miles 11-14.5 (Fritz joined me for a mile). Felt good, but those miles were tough due to the mud, hills, wind, and altitude (why couldn't we have just had a snow storm to make it more challenging?)
Did the 14.5 mile out-and-back, and then Jake, Nate, and I did a 5-mile trail run. Fun! But muddy! Worn out Kinvara 4's are not effective on muddy trails. But, (Brandon, Collin and others): Jake and I are now trail runners! :)
I realized something this week. It's meaningless trivia, but here it is: I've run quite a streak of sequential times for half marathons (see below). From 1:06 to 1:20, I'm only missing 1:16 and 1:19 (and I hope to NEVER achieve those times). Hopefully I can extend the streak on the lower end :) I certainly would prefer NOT to have such a lengthy sequential streak (everything sub-1:10 would be much better), but this resulted from busy life events during the past decade :)
- 1:06 Hobble Creek 2013
- 1:07 Snow Canyon 2013
- 1:08 AF Canyon 2013
- 1:09 Provo City 2014
- 1:10 (twice: UV 2013, Hobbler 2013)
- 1:11 St. George 1/2 2014
- 1:12 Tom King Classic 2005 (Tennessee; during residency)
- 1:13 St. George 1/2 2013
- 1:14 Hobble Creek 2012
- 1:15 Hospital Hill (2005, Kansas City; during residency)
- 1:17 SLC 2014 (GI disaster)
- 1:18 Midvale 1/2 (as a child pacing my Dad; this race is no longer held)
- 1:20 UV 2012 (sick as a dog, shouldn't have raced, port-a-potties were my friend)
|
| Saucony Kinvara 4 Orange Miles: 20.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 147.30 |
| |
| | 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 Reed, Chad, and Jeff.
|
| Nike Pegasus 30 Blue Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.60 |
|
| | 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 with Mike in Lehi, Highland, and Alpine.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 149.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 miles along the Jordan River Trail with Mike, Chad, and Jeff. After running 5 easy miles, Mike and I did a 2-mile tempo (5:31, 5:20). Felt good. Legs finally waking up (they were thrashed after my run on Saturday for some reason).
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles from my home.
|
| Asics 2000-2 Green Miles: 6.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.20 |
| |
| | 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.
|
| Nike Lunaracer 3 Black Sole Miles: 3.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.50 |
|
| | Race: |
Ogden 1/2 Marathon (13.1 Miles) 01:10:30, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 13.00 | 0.00 | 0.00 | 21.00 |
| I'm a bit sick of mediocrity lately, but such is life with my racing right now. Please don't misunderstand; I mean absolutely no disrespect to other runners who would be pleased with the time I ran today. I just feel that a few of my recent performances are not indicative of my current fitness, today being no exception. I gave it all I had today, but that's about all I'm pleased with for this race.
I'm not one for excuses. But, here are a few thoughts (mainly for my benefit, if I look at this post in the future). I've had a bit of bad luck lately. Yesterday, starting in the early afternoon, I developed quite the stomach ache. It worsened as the day and night progressed, and I considered not racing because of it. I woke up frequently during the night because of it, and I loaded up on Pepto-Bismol. Although I was worried about how it might affect my race, I decided to race anyway. For the first couple miles, it felt like I might be able to keep it at bay. But, I was wrong. It quickly worsened, and it was a big problem during the rest of the race. Thankfully, I didn't have to make any pit stops, but it became debilitating if I pushed faster than the pace I ran.
In addition, my legs were thrashed after about 5-6 miles. For some reason, my run last Saturday took a lot more out of me than I anticipated. For 2-3 days after that run, my legs felt like they had just run a marathon. Apparently, I just need to man-up and get rid of the wuss factor :)
My hats off to Ben. Talk about a class-act guy. He ran an excellent race! He and I stayed together until mile 5. He looked great. Although I would have preferred to stay with him, it was fun watching him pull away. I thought he would get the course record, but apparently he struggled a bit during the final few miles. Bret ran a great race as well! He passed me at about mile 9, and I was unable to respond.
And how about that Fritz guy! Wow! Is he back, or what? He look so strong and smooth. Great marathons also run by Steve, Bryant, Nye, Justin, Devra, and many others.
And, most of all, congrats to my wife, Elaina, who completed her first marathon today. I ran the last 3-4 miles with her, and she did great!
|
| Asics 2000-2 Green Miles: 5.50 | Nike Lunaracer 3 Black Sole Miles: 15.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | 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 Jeff, Toni, Scott, Mike, Reed, and Spencer. Tired and sore legs.
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.00 |
|
| | 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.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.30 |
|
| | 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 with Scott, Reed, Toni, Chad, Jeff, and Spencer.
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.60 |
|
| | 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 in Provo canyon with Mike, Reed, and Toni.
|
| Nike Pegasus 30 Blue Miles: 10.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.30 |
|
| | 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 Chad and Spencer.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 15.00 | 0.00 | 0.00 | 21.00 |
| Great long run with a large crew. Fun run, even better company. Ran from Wallsburg to the Orem soccer fields. Ben Van Beekum, Mike Nelson, Jason Holt, John Heslop, and I did a 15 mile progressive run (5:41 average). Legs are still recovering and are sore from the last couple weeks, but I felt better as the run progressed.
Splits: 5:57, 5:51, 6:05, 5:52, 5:54, 5:46, 5:50, 5:40, 5:41, 5:37, 5:35, 5:27, 5:13, 5:12, 5:19
Others did varying lengths of tempo. Ran with some class-act, high-quality guys today.
|
| Saucony Kinvara 4 - Yellow Miles: 21.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 13.5 easy miles. 10 easy from my home with Brandon and Mike. Then, I paced my boys in a local Memorial Day 5k in American Fork. Had a fun time.
|
| Saucony Ride 6 - Blue Miles: 13.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.20 |
|
| | 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 on the Murdock with Jeff, Reed, and Toni.
|
| Nike Pegasus 30 Blue Miles: 10.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.20 |
|
| | 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 with Jeff and Mark.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| WORKOUT
Met Reed and Brandon for a run in Provo canyon. After a 3.5 mile warm-up, I did 2 x 5k (the first was uphill and the second was downhill). 1 mile jog between intervals.
1st 5k (uphill): 17:38 (5:41 average; 5:44, 5:38, 5:43)
2nd 5k (downhill): 16:02 (5:11 average; 5:08, 5:12, 5:12)
Both 5k's were of equal effort. I felt very strong today. I learned today that, at least in this canyon for 5k effort, there is about a 30 second difference for my mile splits (uphill vs. downhill).
|
| Saucony Kinvara 4 - Yellow Miles: 12.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off (hamstring tweaked).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off (hamstring tweaked).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Nike Pegasus 30 Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Saucony Kinvara 4 - Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Saucony Ride 6 - Blue Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Saucony Kinvara 4 - Yellow Miles: 20.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.30 |
| |
| | 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.
|
| Saucony Ride 6 - Blue Miles: 10.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.00 |
|
| | 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.
|
| Asics 2000-2 Green Miles: 12.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.00 |
|
| | 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 |
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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 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 |
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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 (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 |
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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 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 |
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| | 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 |
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| | 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 |
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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.
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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 |
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| | 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 |
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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 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 |
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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 (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 |
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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 | | 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 |
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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 (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 |
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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 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 |
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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 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 9.50 | 0.00 | 0.00 | 15.50 |
| 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.
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| Nike Lunaracer 3 Miles: 15.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 148.60 |
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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 along the Jordan River Trail with Danny, Mike, Jeff, and Chad.
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| Nike Pegasus 30 Orange Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles from Nate's home with Jacob, Reed, and Nate.
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| Saucony Ride 6 - Blue Miles: 13.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 146.00 |
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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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| Asics 2000-2 Green Miles: 11.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 145.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
| 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.
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| Nike Lunaracer 3 Miles: 21.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.20 |
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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 with Ty, Chad, Jeff, Reed, and Chris.
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| Nike Pegasus 30 Orange Miles: 12.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 148.20 |
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| | 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 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.
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| Nike Lunaracer 3 Miles: 12.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 148.60 |
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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 along the Jordan River Trail with Chad and Kyle.
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| Saucony Ride 6 - Blue Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.60 |
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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 up and down Provo canyon with a large crew.
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| Asics 2000-2 Green Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 147.00 |
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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 from my home with Kyle and Jeff.
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| Nike Pegasus 30 Orange Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 148.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 12.50 | 0.00 | 0.00 | 20.50 |
| 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.
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| Nike Lunaracer 3 Miles: 20.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.20 |
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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 Jeff, Scott, and Dan! Yep, Dan Varga!
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| Saucony Ride 6 - Blue Miles: 12.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 148.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| 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).
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| Nike Lunaracer 3 Miles: 6.00 | Asics 2000-2 Green Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.50 |
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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 along the Jordan River Trail with Dan, Jeff, and Kyle.
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| Asics 2000-2 Green Miles: 12.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 146.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 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).
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| Nike Pegasus 30 Orange Miles: 2.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Knee sore.
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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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| 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!
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| Nike Lunaracer 3 Miles: 20.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.70 |
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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.
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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 | | 6.00 | 12.50 | 0.00 | 0.00 | 18.50 |
| 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 :)
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| Nike Lunaracer 3 Miles: 18.50 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy miles along the lake front in Chicago. Here for a conference. Legs are thrashed :)
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| Saucony Ride 6 - Blue Miles: 6.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 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!
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles from my home (Thanksgiving Point loop).
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| Asics 2000-2 Green Miles: 13.00 |
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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 | | 14.50 | 6.00 | 0.00 | 0.00 | 20.50 |
| 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.
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| Nike Lunaracer 3 Miles: 20.50 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles from my home (Mother loop).
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| Saucony Ride 6 - Blue Miles: 13.00 |
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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 | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 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.
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| Nike Lunaracer 3 Miles: 7.00 | Nike Pegasus 30 Orange Miles: 4.00 |
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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 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles along the Jordan River Trail.
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| Nike Pegasus 30 Orange 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 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles up and down Provo canyon with Jacob.
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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 | | 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 |
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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 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 |
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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 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.
|
| Nike Lunaracer 3 Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.20 |
| |
| | 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)
|
| Nike Pegasus 30 Orange Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Asics 2000-2 Green Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Nike Lunaracer 3 Black Sole Miles: 18.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | 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.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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).
|
| Saucony Ride 6 - Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Nike Pegasus 30 Orange Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Asics 2000-2 Green Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| 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.
|
| Nike Lunaracer 3 Black Sole Miles: 25.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
| |
| | 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.
|
| Nike Pegasus 30 Orange Miles: 16.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.70 |
|
| | 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.
|
| 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.
|
| 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 |
| |
| | 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.
|
| Nike Pegasus 30 Orange Miles: 12.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.40 |
| |
| | 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.
|
| Saucony Kinvara 4 - Yellow Miles: 20.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 146.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 12.5 easy miles along the Jordan River Trail with Trevor, Ty, Nate, Jeff, Dan, and Chris.
PM: 6 easy miles in Lehi, Saratoga Springs, and Bluffdale (uphill and windy most of the way). My legs are very tired.
|
| Saucony Ride 6 - Blue Miles: 18.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 147.00 |
|
| | 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) with Mike, Reed, and Jeff. My legs are completely shredded. Ran ridiculously easy today (~ 8:10 average), because my legs are so thrashed, but I needed it. No speed for several days for me.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.70 |
|
| | 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 Mike, Chad, Jeff, and Dan. Legs are still thrashed, but not as bad as yesterday.
PM: 6 easy miles in Provo canyon. Legs are thrashed.
|
| Nike Pegasus 30 Orange Miles: 16.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.20 |
| |
| | 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. My calf is tweaked (proximal lateral gastrocnemius). I should have cut the run short :(
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Calf strain. Day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Calf strain. Day off.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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 house. Calf improving, but still feeling it some.
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| 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 Reed's home. Calf continuing to improve.
|
| Asics 2000-2 Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
I did 4-mile tempo in 21:18 (5:19 average) (5:21, 5:21, 5:20, 5:16). I felt very strong and relaxed.
Mike, Reed, Chris, Chad, and Jeff did mile repeats. I decided to just do marathon pace so I could test out my calf, which felt great.
PM: 6 easy miles in Lehi.
|
| Nike Lunaracer 3 Miles: 4.50 | Nike Pegasus 30 Orange Miles: 13.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 easy miles along the Jordan River Trail with Trevor, Mike, Chris, and Jeff.
PM: 6 easy miles in Provo.
|
| Saucony Ride 6 - Blue Miles: 18.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
|
| | 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 with Chad (Thanksgiving Point loop).
|
| Asics 2000-2 Green Miles: 12.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 10.00 | 0.00 | 0.00 | 22.50 |
| 22.5 miles up and down Provo Canyon. Great run with Fritz, Trevor, Jeff, Chris, and Jacob. 10 miles easy up the canyon (7:00 average), then 10 mile tempo down the canyon, then 2 mile warm down.
For the 10-mile tempo, I averaged 5:20, which is right where I wanted to be today. My splits ranged from 5:08 to the upper 5:20's, but most my splits were in the upper teens. Fritz killed it today (5:08 average for the tempo). Is he ready for St. George, or what? I thought about going with him, but I decided to stick to my plan and just go for marathon pace effort. I'm glad I did. I didn't want to over-do it (I've done that before). Trevor did great and hung with me for 8.5 miles. He's going to have a good race at St. George.
Beautiful, cool day for a run. The fall colors are already impressive up South Fork.
|
| Nike Lunaracer 3 Black Sole Miles: 22.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.80 |
| |
| | 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 Scott's home with Reed and Chad.
PM: 6 easy miles in Provo with Nate.
|
| Nike Pegasus 30 Orange Miles: 16.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.80 |
|
| | 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) with Trevor, Chad, and Jeff.
|
| Saucony Ride 6 - Blue Miles: 10.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 6.00 | 0.00 | 0.00 | 10.50 |
| Workout at Lehi tempo loop with Nate, Trevor, Reed, Chad, Jeff, and Chris. Nate, Trevor, and I worked together.
Did a 10k workout: 5 x 1k @ 3:20 average (range 3:16-3:22), which is 5:21 min/mile pace; with 5 x 1k "rest" intervals in 3:51 average, which is 6:11 min/mile pace. Overall average pace for the entire 10k was 5:46 min/mile. Felt very good. Could have done many more intervals, but that's the point right now -- finishing feeling fresh.
|
| Nike Lunaracer 3 Black Sole Miles: 10.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 146.80 |
| |
| | 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 along the Jordan River Trail with Trevor, Mike, Reed, and Jeff.
|
| Asics 2000-2 Green Miles: 10.50 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 146.20 |
|
| | 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 Mike and Chad.
|
| Nike Pegasus 30 Orange Miles: 8.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| 20 miles on the flat Murdock Trail (starting in Orem) in 5:54 average with Mike, Iain Hunter, and Jason Witt. Ran 14 miles in 5:59 average, then ran 4 miles at marathon pace (5:36, 5:29, 5:24, 5:27), then 2 final miles in 6:20 each. Felt really good. Had a lot more in the tank, but that's the point.
Thought about doing one more marathon-pace mile, but decided to err on the side of caution and not over-do it. I ran with Iain throughout the tempo. Jason Witt ran with us for 3 tempo miles, and then his final 2 tempo miles were 5:14 and 5:11 (and this was a 25 mile run for him; he had done 5 miles before we started). These guys are in great shape. Mike did great as well -- he's finally kicking his sickness.
|
| Nike Lunaracer 3 Green Miles: 20.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
|
| | 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 (Murdock Trail) with Reed, Jeff, Chad, and Trevor.
|
| Asics 2000-2 Green Miles: 10.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.00 |
|
| | 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 from Reed's house with Mike, Dan, Reed, and Jeff.
|
| Nike Pegasus 30 Orange Miles: 8.50 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
|
| | 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 with Chad, Reed, and Mike.
|
| Saucony Ride 6 - Blue Miles: 8.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 11 miles. Workout: with Nate, Mike, Trevor, Jeff, and Reed. 2 mile warm-up and warm down. Ran 2 x 3 mile intervals on the Lehi tempo loop, with 1 mile easy running in between. Averaged 5:32 pace for the first 3 miles, and 5:29 for the second 3 miles. Felt good. Mike, Nate, Trevor, and I worked together, which was fun!
|
| Nike Lunaracer 3 Black Sole Miles: 11.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles from my home with Jacob and Mike.
|
| Asics 2000-2 Green Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.60 |
|
| | 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 Reed's home with Mike, Reed, Chad, Nate, Chris, and Jeff.
|
| Nike Pegasus 30 Orange Miles: 10.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.00 |
| |
| | 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 from my home.
|
| Saucony Ride 6 - Blue Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| AF High School with Nate, Mike, and Reed. 2 x 1 mile repeats at 5:18 & 5:19. Felt great.
|
| Nike Lunaracer 3 Black Sole Miles: 3.50 | Nike Pegasus 30 Orange Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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 with Reed and Mike.
|
| Asics 2000-2 Green Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
|
| Asics 2000-2 Green Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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 in St. George with my son, Ryan.
|
| Nike Pegasus 30 Orange Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
St. George Marathon (26.2 Miles) 02:25:05, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.00 | 0.00 | 0.00 | 26.00 |
| A decent race: a 3 minute, 40 second PR; 6th overall; 1st in age group. I gave it all I had. I’m pleased, but certainly not satisfied. I was on 2:21 pace through mile 18, and then I fell apart. In short, I’m not in quite as good as shape as I thought I was. I’ve got some serious work to do, and I think I need a better base. I need to work on staying power.
I had a rough last 8 miles. As soon as I fell apart, my only goal was not to get passed. I succeeded, but barely. I held off Mike Nelson, but only by 9 seconds.
I need some serious work with nutrition during the marathon. I had a really tough time tolerating gu’s and Gatorade today. I had major problems with abdominal side cramps (both sides). I was burping the whole race, which altered my breathing. When I wasn’t cramping, I felt amazingly good. When I was cramping, I had to alter my breathing significantly, which affected my ability to hold my pace. I think this may have caught up with me.
One of these days, I need to run a negative split on this course. 1:11:45 first half, 1:13:20 second half. It sure didn’t feel like I started out too fast. I felt very controlled and relaxed, and I was conversing and joking with those I was running with.
I ran the first 2 miles about 10 seconds behind the leaders (just tried to ease into it). I then caught them during mile 3. I ran with Iain, Jon, and Jacob until mile 17, at which time I had to back off. Being former BYU runners, all four of us wore BYU uniforms, which was fun (I hadn’t worn such a uniform since college). I was 20 seconds behind Fritz and Aaron at the half.
My splits: 5:25, 5:35, 5:10, 5:18, 5:19, 5:11, 5:07, 5:54, 5:47, 5:43, 5:48, 5:33, 5:20, 5:17, 5:07, 5:08, 5:13, 5:11, 5:48, 5:39, 5:31, 6:09, 5:56, 5:58, 6:04, 5:49
Today there were impressive performances by many runners. I was thrilled to see so many friends and competitors do well.
|
| Nike Lunaracer 3 Green Miles: 26.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | 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 Reed, Jeff, and Chad. My legs still feel thrashed (they didn't feel that way before the run [the soreness went away mid last week], but the run provoked it).
|
| Asics 2000-2 Green Miles: 8.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.00 |
| |
| | Race: |
Snow Canyon 1/2 Marathon (13.1 Miles) 01:12:31, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 13.00 | 0.00 | 0.00 | 15.50 |
| Fun race. Exremely brutal headwind -- for the entire race (a storm was blowing in). This is probably the most difficult wind I've ever raced in. I've raced many times in wind, but usually you only have to deal with wind for half the race (because all the turns usually even out). However, for this race, there was a very difficult headwind the entire time. The rough conditions made for a much slower time than last year, but as always this is a beautiful, fun, and well-organized race. Other than briefly at the beginning, I ran solo the whole time. Therefore, there was no need to live on the red line today. My legs are definitely not recovered from the marathon. They are thrashed, and they were thrashed even starting at mile 5.
|
| Asics 2000-2 Green Miles: 2.00 | Nike Lunaracer 3 Green Miles: 13.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2304.00 | 312.50 | 79.50 | 28.50 | 2724.50 |
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| Nike Air Pegasus 30 Miles: 341.00 | Saucony Ride 6 Miles: 393.50 | Saucony Kinvara 4 Orange Miles: 195.00 | Nike Lunarglide 5 Miles: 162.00 | Nike Lunaracer 3 Miles: 275.50 | Asics DS-Racer 9 Miles: 61.50 | Nike Pegasus 30 Blue Miles: 68.50 | Asics 2000-2 Green Miles: 335.50 | Saucony Ride 6 - Blue Miles: 324.00 | Nike Lunaracer 3 Black Sole Miles: 127.50 | Saucony Kinvara 4 - Yellow Miles: 119.00 | Nike Pegasus 30 Orange Miles: 253.50 | Nike Lunaracer 3 Green Miles: 59.50 |
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| Night Sleep Time: 1128.00 | Nap Time: 0.00 | Total Sleep Time: 1128.00 | Weight: 145.95 | |
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