| Location: Herriman,UT, Member Since: Feb 17, 2010 Gender: Male Goal Type: Boston Qualifier Short-Term Running Goals: get in shape
eke out one more marathon PR -
**** at St. George 2011 ****
**** at St. George 2012 ****
**** at St. George 2014 **** Long-Term Running Goals: keep running Personal: 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 272.64 | 2.00 | 26.00 | 0.00 | 300.64 |
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| Cumulus - Blue Miles: 30.08 |
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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 |
| Late PM - Treadmill 1%, 3.0 @ 8:45 avg | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Noon - Treadmill 1%, 6.0 @ 8:29 avg
Late PM - Treadmill 1%, 5.0 @ 8:48 avg. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - Treadmill 1%, 6.0 @ 8:27 avg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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Noon - 7.75 on the Parkway, easy - no watch
Late PM - Treadmill 1%, 4.35 @ 8:30 avg | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Noon - Treadmill 1%, 7.0 miles (8:40, 6:58, 6:58, 6:53, 6:53, 8:30, 6:54) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
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AM - Neighborhood loop w/D, then Landfill Out & Back (long way out, short way back)
18.10 miles @ 8:20 avg | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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AM - 6.0 Treadmill @ 1%, 8:21 avg.
Noon - 6.25 Treadmill @ 1%, 8:37 avg. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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Noon - Treadmill @ 1% - 7.0 miles, progressive run ranging from 6.3 to 8.6 mph
Late PM - Treadmill @ 1% - 5.0 miles 8:59 avg | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM - 6.0 miles on the treadmill (1%) - 9:17 avg
Noon - 6.0 miles on the treadmill (1%) - 8:40 avg | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.69 | 0.00 | 3.00 | 0.00 | 11.69 |
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AM - 4.0 tired and uninspired treadmill miles. 9:24 avg, 1%
Noon - On the Parkway - 2.58 warmup, 3.0 threshold (6:44, 6:47, 6:48), 2.11 cooldown
right heel ache. time for new shoes? | |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM - Rosecrest Out & Back course - 6.0 @ 8:53 avg.
Noon - JRParkway w/M - 4.2 miles @ 7:50 avg | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 3.00 | 0.00 | 11.10 |
| Noon - Treadmill (1%) - 7.1 easy miles surrounding 3.0 threshold miles(6:58, 6:58, 6:53) | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Noon - 8.0 miles on the Parkway. 7:50 avg pace. Beautiful sunny day.
Late PM - 5.1 miles on the Treadmill (1%) - 8:57 min/mile | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 4.00 | 0.00 | 10.35 |
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AM - 4.35 on the Treadmill (1%) - 9:20ish avg
Noon - more Treadmill (1%) - 9:13, 6:58, 6:58, 6:53, 6:49, 9:13 | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.64 | 0.00 | 0.00 | 0.00 | 15.64 |
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AM - Big Loop + Ambermont Hill - 8.63 miles @ 8:30 pace
Noon - Jordan River Parkway - 7.01 miles @ 7:53 pace. Best day of the year out there. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.48 | 0.00 | 3.00 | 0.00 | 8.48 |
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AM - 1.5 mile warmup on the treadmill. Then ran w/M down to the JRP. 1.77 mile warmup, 3 threshold (6:56, 6:50, 6:44), 2.21 cooldown.
Cool temps, light breeze, fine mist coming off the river. Awesome morning. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.13 | 0.00 | 0.00 | 0.00 | 8.13 |
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Noon - The sun was out when i was ready to go so i ran outside on the JRP. Extra breezy & cool today. But Spring begins tomorrow. Woohoo!
8.13 miles @ 8:04 avg pace. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.12 | 0.00 | 0.00 | 0.00 | 20.12 |
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AM - Cove Loop + Reverse Big Loop + Cove Loop + Forward Extended Big Loop.
20.12 miles @ 8:25 avg pace. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Noon - Nice Spring day. 7.0 miles on the JRP. 8:21 avg.
Late PM - TM (1%) - 5.0 miles @ 9:30 avg | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - TM (1%) - 5.0 miles @ 9:03 avg
Noon - TM (1%) - 6.0 miles (some ramping up, some ramping down) - 7:56 avg | |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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AM - 3.5 on the TM (1%) - 9:40ish pace
Noon - 7.75 miles on the JRParkway - no watch. The days are getting nicer and nicer. |
| Cumulus - Blue Miles: 7.75 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
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AM - 3.5 miles on the treadmill (1%)
Noon - Threshold run on the JRParkway w/M - 1.98 warmup, 6:36, 6:42, 6:44, 0.56 recovery, 6:52, 1.01 cooldown. Windy & cool.
1/13 |
| Cumulus - Blue Miles: 7.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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6.2 @ 8:34 or so. blah. sucky day. | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.63 | 0.00 | 0.00 | 0.00 | 13.63 |
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AM - Neighborhood loop w/D, then Big Loop. 8.63 @ 8:30 avg pace
Noon - 5.0 @ 8:36 avg on the TM (1%) |
| Cumulus - Blue Miles: 8.63 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
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Noon - 7.15 mile on the Parkway. 8:14 avg pace. Windy.
Late PM - 5.0 @ 8:34 pace on the TM (1%) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 4.00 | 0.00 | 10.70 |
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AM - 4.5 miles @ 8:44 avg. on the TM (1%)
Noon - TM (1%) - 6.2 miles (9:20ish, 6:58, 6:53, 6:53, 4:00 recovery (0.5), 6:49, 0.7 cooldown (6.7-8.6 mph)) |
| Cumulus - Blue Miles: 6.20 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 1.00 | 0.00 | 0.00 | 10.45 |
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AM - 4.25 @ 8:44 avg. on the TM (1%)
Noon - 6.2 miles on the TM (1%) - Non-linear ramp from 6.7 - 8.6 mph | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 272.64 | 2.00 | 26.00 | 0.00 | 300.64 |
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| Cumulus - Blue Miles: 30.08 |
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