| Location: Salt Lake City,UT, Member Since: Jul 01, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Marathon PR: 3:39:59 (St. George 2010);
Half Marathon PR: 1:37:49 (aided) (Hobble Creek Half 2010);
10k PR: 43:37 (Deseret News 2010).
42:18 (aided) (Utah Summer Games, Cedar City 2010)
5k PR: 21:16 (Painters 2010);
20:04 (aided) (Running of the Leopards 2010).
Short-Term Running Goals: I have decided to follow Sasha's advice in his article "How to Qualify for Boston." So this winter, I am working on my endurance by running six days a week. I started by running three miles everyday and as long as I feel like going on Saturday (but never more than 3x my daily distance). I am slowly trying to build my daily mileage to 10 miles per day. I hope to get there by early next summer. Long-Term Running Goals: To run until the day I die. To run a marathon under 3 hours. Personal: I am married to my beautiful wife and I have three children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 160.13 | 5.00 | 3.00 | 10.08 | 178.21 |
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| Night Sleep Time: 175.50 | Nap Time: 0.00 | Total Sleep Time: 175.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| The group cancelled our scheduled run up in East Canyon b/c of the snow. So I headed down to the JRP. The snow was packed so it wasn't too slick (except in isolated sections). I started at 4800 and went south until the trail ended, and then went back. I like running on tightly packed snow. It reminds me of trail running because you have to really focus to keep balance. Good luck to Flatlander this weekend!! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Today, Stockton and I ran with some of our fellow group members. Today was the longest he has ever run and he did great. There were two other dogs there, so he was in heaven. We were there with some pretty fast people. We were doing about 8 minute miles once we got going. It was fun to run with my friends. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.29 | 0.00 | 0.00 | 0.00 | 5.29 |
| Slow run on the TM. It was a tough run today. I was feeling pretty run down and tired all day long, and it carried over to the run. I figure I am going to have days (and weeks) like this one. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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Another easy run on the treadmill. I felt okay today, but I had trouble falling asleep last night. I am sure I will be toast this evening and will get to bed early. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.76 | 0.00 | 0.00 | 0.00 | 6.76 |
| Evening run with Stockton from the house to the park. |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.63 | 5.13 |
| 13 x 200s @ 5k pace w/ 1:00 minute recoveries on the treadmill. I'm looking forward to taking a day off from running tomorrow. I've had a tough week. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 3.00 | 2.00 | 12.90 |
| Wow, what a tough run we did yesterday. We went about 3-4 miles easy. Then we did 6 x 600. Then we ran for another mile or so, and then we ran 3 x 1 mile tempos (with some light jogging in between). I was going to go out this (Sunday) morning and do 6-7 miles, but I'm a little trashed from yesterday, so I thought I better rest. I'll run next Friday instead.
I start back to school this week, so I really need to get back on the early morning running train. Stockton will appreciate that as well, I think. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| I'm home with a couple of sick kids today. So during our afternoon tv break (which involved Finding Nemo), I ran on the TM. I also did some pushups and light barbell curls. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.32 | 0.00 | 0.00 | 0.00 | 5.32 |
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Easy morning run to the park and back. Stockton joined me this morning and was really steady the whole way.
The air sucks. Bad. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 6.12 |
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Mellow morning run from the house to the park with Stockton. He needed a few more pit stops this morning. And I wasn't going to argue. The air seemed a little bit better today, but its still not great. I hope this storm pushes all this gunk out of here.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.28 | 0.00 | 0.00 | 2.00 | 6.28 |
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16 x 200 on the treadmill @ 5k pace with 30-40 second recoveries. I also did a one and a half mile warmup and cooldown. The pace felt really easy. I hope that I have a faster 5k pace after next weekend.
I'm coming down with a little cold, probably from running in the bad air. I'll have to get lots of sleep tonight. I'll probably take a rest day tomorrow to try to recover from this cold. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.01 | 0.00 | 0.00 | 0.00 | 16.01 |
| A nice 16 mile run up to the top of Emigration and back. It felt good to get out of the bad air. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy run on the JRP to stretch my legs after the long Emigration run yesterday. Stockton joined me today and, once he got going, did a good job. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 0.00 | 0.00 | 0.00 | 7.53 |
| Nice hill run from the house to the Shoreline Trail and back home. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| Six mile lunch time run to the park and back. I felt a little tired today, so I took it easy. It was so nice to run in the clean, fresh air. It was a perfect day to run. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.60 | 5.35 |
| I did an easy run today with 5x200s at my projected race pace for the 5k this weekend. I may be a little too optimistic, but we'll see. I am hoping to hit 22:00 flat this weekend, which will put me at about 7:05 per mile. My PR to this point is 22:37 and that was a few years ago. But this is the most consistent I've ever trained. We'll see how it goes. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Painter"s 5k (3.1 Miles) 00:21:16, Place overall: 23, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.10 | 6.60 |
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I had a great race in St. George and I am encouraged by the results. The weather was perfect: about mid to high 30s and no rain. I could also tell an altitude difference. It was nice, when I needed to suck air, that the air was there to suck. I beat my previous 5k PR by more than 85 seconds! Here are my splits:
Mile 1: 6:57 My goal was 22:00 even for the race, so I tried not to start out too fast. I was running with Coach Bill and we tried to keep it right around a 7:00 minute per mile pace. I was surprised at how comfortable it felt, so I was encouraged going into mile 2. At this point of the race, I was confident that I was going to beat my goal, but I tried not to focus on this too much because I was afraid my brain would talk me into slowing down since I was ahead of my goal pace.
Mile 2: 6:53 I just tried to keep my pace smooth and consistent. The pace started to get a little more challenging, but I felt like I could hold it. Coach started to pull ahead of me at this point, but he held back to stay with me. I started to tire a little bit towards mile 2, but he encouraged me to keep it going. That helped a lot.
Mile 3: 6:45 We picked it up here. My breathing picked up, but again, I never felt like I was running at a pace I couldn't hold. At the same time, I didn't think I could go much faster either. I got passed at the beginning of mile 3, but I did not get passed by anybody after that. Some kid in hightops was right on my heels the whole way, but he never passed me. There was no way I was going to get beat by a kid in high tops!!
We pushed the last .10 pretty good. Coach stayed with me and let me finish just ahead of him. I am thrilled with my race. It feels like my more disciplined training is paying off. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| Slow, easy recovery run to the park and back. Stockton joined me. The weather was really nice this afternoon. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.39 | 0.00 | 0.00 | 0.00 | 6.39 |
| Easy evening run with the dog on the parkway. It was nice listening to the ducks and other water birds as the sun went down. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Morning treadmill run. My feet have been a little sore, so I've been stretching them out quite a bit lately. I finished reading "Born To Run" yesterday. I'm having second thoughts about my shoes. I'm not ready to go barefoot, but wondering if I should go with more of a neutral shoe. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
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Easy run from my office to Liberty Park, twice around, and back. I liked running on the soft surface at the park. And I saved time by not driving over to the Parkway to run. I think this will be my new lunchtime run.
I averaged just over a 9:00 minute per mile pace. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| Easy run from work to Liberty and back. I ran (for a while anyways) with a guy who works at the same place as me. He took off after we warmed up, but it was nice to run with somebody for awhile. It always makes the time go by faster. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.67 | 0.00 | 0.00 | 0.00 | 15.67 |
| A fun run out in Sandy with the group. We encountered a lot of rolling hills. I had a lot of fun today, the group was especially chatty. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.75 | 4.65 |
| I went to Highland High to do some 200s, but all the gates were locked. So I hooked Stockton up to the fence and did 200s in the student driver lot. I did 6x200s. My garmin is not working well, so I'm not sure what my splits were. It worked when I ran, but it won't turn on now. Stupid gadgets.
After the run, we ran back home.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 160.13 | 5.00 | 3.00 | 10.08 | 178.21 |
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| Night Sleep Time: 175.50 | Nap Time: 0.00 | Total Sleep Time: 175.50 | |
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