| 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 | | 65.50 | 10.00 | 0.00 | 0.00 | 75.50 |
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| Nike Pegasus 30 Orange Miles: 24.50 | Saucony Ride 6 - Blue Miles: 10.00 | Nike Lunaracer 3 Black Sole Miles: 10.50 | Asics 2000-2 Green Miles: 10.50 | Nike Lunaracer 3 Green Miles: 20.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 146.18 | |
| | 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.
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| Nike Pegasus 30 Orange Miles: 16.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 my home (Murdock Trail) with Trevor, Chad, and Jeff.
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.70 |
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| | 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.
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| Nike Lunaracer 3 Black Sole Miles: 10.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | 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 along the Jordan River Trail with Trevor, Mike, Reed, and Jeff.
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| Asics 2000-2 Green Miles: 10.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 146.20 |
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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 Mike and Chad.
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| Nike Pegasus 30 Orange Miles: 8.00 |
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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 | | 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.
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| Nike Lunaracer 3 Green Miles: 20.00 |
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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 | | 65.50 | 10.00 | 0.00 | 0.00 | 75.50 |
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| Nike Pegasus 30 Orange Miles: 24.50 | Saucony Ride 6 - Blue Miles: 10.00 | Nike Lunaracer 3 Black Sole Miles: 10.50 | Asics 2000-2 Green Miles: 10.50 | Nike Lunaracer 3 Green Miles: 20.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | Weight: 146.18 | |
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