| 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 | | 214.06 | 14.85 | 16.25 | 0.00 | 245.16 |
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| Cumulus - Blue Miles: 76.64 | Nimbus 11 Miles: 12.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.50 | 0.00 | 10.50 |
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A mediodia - Corri en el gimnasio hoy porque habia mucha nieve. Necesito checar la calibracion de la cinta nueva. Estuvo mas dificil que usual. (0% elevacion)
7.0 millas - 0.75 calentamiento, 3.0 @ 8.6 mph, 0.5 @ 6.7 mph, 0.5 @ 8.6, 2.25 @ 7.0 mph para refrescarse
Mas tarde - 3.5 millas por la cinta, 8:45 por milla mas o menos
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| Cumulus - Blue Miles: 7.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| AM - Cove Loop + Reverse Big Loop. 10.05 miles @ 8:15 average pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Landfill Out & Back Course - Icy roads, breezy, eventually some sunshine - almost enough to melt the ice as I was finishing. 21.0 miles @ 8:29 avg pace |
| Cumulus - Blue Miles: 21.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - 6 recovery miles on the new treadmill (0%). 8:55 avg | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.65 | 0.75 | 0.75 | 0.00 | 11.15 |
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AM - Treadmill (1%) - 5.15 miles at about 8:34 pace
Noon - more Treadmill (1%) - 6.0 miles - ramped speed 6.5 - 8.9 mph, overall 7:58 avg pace | |
| | Comments(1) |
| | 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 - TM (1%) - 4.5 @ 8:53 pace
Noon - 7.75 on the JRParkway. Sunny but cool & breezy. Almost perfect.
(no watch) Late PM - 30 mins walking at 12%
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.09 | 0.00 | 5.00 | 0.00 | 12.09 |
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AM - 3 on the TM (1%) - 9:35 avg
Noon - 9.09 on the JRParkway w/M - Threshold training - 1.02 warmup, 7:01, 6:57, 6:57, 0.52 recovery, 7:01, 7:07, - 2.55 cooldown. (totally drained. long week. lots of miles. calorie deficit.) Late PM - 30 mins walking at 12%
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| Cumulus - Blue Miles: 9.09 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM - 3 miles TM (1%) - 9:40ish. low energy. Noon - 5 miles on the Parkway. Sunny but windy and frigid.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.04 | 0.00 | 0.00 | 0.00 | 9.04 |
| AM - Neighborhood loop w/D then Fwd Big Loop. 9.04 miles @ 8:35 avg | |
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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 |
| AM - 3.0 on the Treadmill (1%) - 9:01 avg Noon - 7.0 on the Treadmill (1%) - 8:15 avg - ramped speed from 7.0 - 7.8 mph
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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 |
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AM - 4.0 on the Treadmill (1%) - 8:23 avg Noon - 6.0 on the Treadmill (1%) - 8:06 avg - ramped speed from 6.7 - 8.5 mph | |
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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 |
| AM - 3.0 on the Treadmill (1%) - 9:29 avg | |
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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 |
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unplanned day off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| Noon - JRParkway (warm & breezy) - 1.0 warmup, 3.0 threshold @ 6:50 avg, 0.5 recovery, 3.0 threshold @ 6:50 avg, 1.5 cooldown |
| Cumulus - Blue Miles: 9.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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unplanned day off
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.25 | 0.00 | 0.00 | 0.00 | 21.25 |
| AM - Reverse Cove Loop + Forward Extended Big Loop - 11.25 miles @ 8:25 avg Noon - 2.48 miles w/D - 9ish avg. then 7.52 miles on the TM (-3%) - ramped speed from 7.0 - 8.3 mph
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| Cumulus - Blue Miles: 11.25 |
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| | Add Comment |
| | 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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Noon - JRParkway - 8.15 miles - extra warm & breezy day - need to start packing some water along
(no watch)
Late PM - TM (1%) - 3.1 @ 9:29 avg, while watching the Jazz beat up on the Nuggets. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
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AM - 4.15 on the Treadmill, various inclines from +1% to -3%. Hard to get moving well on some the mornings. 9:11 avg
Noon - 6.0 on the 'N1' Treadmill (0%), 9:05 avg. (Sluggish.) | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 1.00 | 1.00 | 0.00 | 6.20 |
| Noon - Treadmill (0%, i think) - 6.2 miles, progressive - ramped speed from 6.7-9.0 mph | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Race: |
Hurricane 1/2 Marathon (13.1 Miles) 01:34:40, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Awesome time of year to run down in Southern Utah. Perfect temperature. Slightly chilly at the start, light breeze during the race, nice and sunny but not too hot by the end. Harder course than last year. Slight uphill in miles 0-5, huge climb during mile 6, slight decline in miles 7-13.1. Raced into the top 10 runners during the first quarter mile and didn't change position much after that. Passed one guy at about 3 miles, one other guy on the big hill, and must have passed AmberG while she was off in the bushes in the second half.
Splits: (7:03, 7:13, 7:24, 7:08, 7:20, 8:39, 6:56, 7:07, 7:12, 7:09, 6:51, 6:49, 6:57, 0:55) Not a huge field of runners. The overall 2nd place guy was in my age group, so I moved up to 1st place in Master's, receiving an engraved medal and a couple of decent gift certificates. Fun to have my family and some friends there cheering at the finish line. Nice day of hiking in Zion afterward.
Power Gel at 4 and 8.
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| Cumulus - Blue Miles: 13.10 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM - 6.2 easy recovery miles in Hurricane. Out & back along the highway. A couple hundred feet of descent on the way out, then climbed back up on the way back. | |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
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AM - 3.0 on the Treadmill (1%), 9:00 avg.
Noon - 6.2 on the Jordan River Parkway. 8:27 avg
Late PM - 2.2 on the Treadmill (1%), 9:40 avg. + 20 min. walking at 10% |
| Cumulus - Blue Miles: 6.20 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
| AM - Rosecrest Out & Back, 6.32 miles @ 8:39 avg pace | |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.21 | 0.00 | 0.00 | 0.00 | 14.21 |
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AM - 3.1 tough-to-get-moving-and-still-half-asleep-and-a-bit-sore miles on the treadmill. On an unrelated note, this run put me at exactly 1000 miles for the year. Noon - 7.0 on the TM (1%) - progressive speeds from 6.5 - 8.2 mph, 7:58 overall avg. Late PM - 4.11 @ 9:20 on the TM (1%)
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Noon - 7.0 progressive miles on the TM - 8:15 overall 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 |
| Afternoon - 6.0 miles on the TM (1%) - 8:22 avg | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 214.06 | 14.85 | 16.25 | 0.00 | 245.16 |
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| Cumulus - Blue Miles: 76.64 | Nimbus 11 Miles: 12.52 |
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