| 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 | | 254.35 | 0.00 | 16.50 | 0.00 | 270.85 |
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| Cumulus - Blue Miles: 48.36 | Nimbus 11 Miles: 9.00 |
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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 |
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Noon - TM (0%) - 6.0 @ 6.6-8.1 mph
Late PM - TM (-3%) - 4.5 @ 6.5-7.5 mph | |
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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 |
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AM - Fwd Big Loop 7.5 @ 8:33
Noon - TM (0%) - 4.5 @ 7.0-8.0 mph | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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AM - RC O&B, 5.10 @ 8:30
Noon - TM (0%) - 5.0 @ 6.3-7.7 mph | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| Noon - JRParkway 7.85 @ 8:28 min/mile | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM - Neighborhood Loop w/D | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.00 | 0.00 | 11.50 |
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AM - 2.5 Neighborhood Loop w/D
Noon - TM (-3%) 4.0 progressive @ 7.0-8.5 mph, 3 @ 6:58, 6:53, 6:49, 2 @ 8:34 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.34 | 0.00 | 0.00 | 0.00 | 11.34 |
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AM - RC O&B 6:34 @ 8:47
Noon - TM (0%) - 5.0 @ 8:56 (6.3 - 7.5 mph) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
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AM - RC O&B 5.51 @ 8:29
Noon - TM (0%) - 6.0 @ 8:22 (6.5 - 8.8 mph)
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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 |
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AM - Fwd Big Loop 7.5 @ 8:52
Noon - TM (0%) - 5.0 @ 8:09 (6.5-8.7 mph)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 0.00 | 10.31 |
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AM - Cove Loop + Fwd Big Loop, 10.31 @ 8:27 avg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 3.00 | 0.00 | 11.10 |
| Late PM - TM (-3%) - 7.1 warmup, recovery & cooldown, sandwiched around 3 x 6:53 | |
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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 |
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Noon - 6.75 @ 8:00 on the JRP
Late PM - 4.25 @ 8:14 TM (-3%) | |
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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 |
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AM - 5.5 @ 8:40 RC Out & Back
Noon - 6.0 @ 8:03 TM (0%)
Late PM - 4.0 @ 8:57 TM (-3%) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
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AM - 6.03 @ 8:28 RC Out & Back
note to self: start taking cell phone on runs
Noon - 5.0 @ 8:39 TM 0% | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.99 | 0.00 | 0.00 | 0.00 | 14.99 |
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AM - Sunny but chilled and breezy morning, and exceptionally enjoyable. Extended Forward Big Loop, 8:34 miles @ 8:42 min/mile avg. Expended energy reserves by about the 5 mile mark.
Noon - Excellent day for a run by the river. 6.65 miles @ 8:05 avg pace.
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| Cumulus - Blue Miles: 8.34 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.61 | 0.00 | 0.00 | 0.00 | 10.61 |
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AM - Reverse Cove Loop + Forward Big Loop. 10.61 miles @ 8:42 avg pace. Ran out of energy about mid-way thru.
Gorgeous morning. |
| Cumulus - Blue Miles: 10.61 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
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AM - Out & back by the horsepark w/D. 2.5 miles @ 9 something
Late PM - TM (-3%) - 2.0 @ 7mph, 1.0 @ 8.6mph, 2.0 @ 8.7mph, 2.5 @ 7 mph | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.00 | 11.00 |
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Noon - TM (0%) - 6.5 miles - progressive increases each quarter mile, 6.5 to 9.1 mph
Late PM - TM (-3%) - 4.5 miles at approx. 8:30 avg |
| Cumulus - Blue Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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AM - Rosecrest out & back - 4.1 easy miles, no watch
Late PM - Easy 3.0 mile out & back w/D, then 4.0 on the TM (-3%) @ 8:00/mile avg |
| Cumulus - Blue Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 11.51 |
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AM - Out & back thru Rosecrest. Another beautiful morning - clear bue sky, mild temperature, gentle breeze, green trees and manicured lawns. Too bad that i woke up late and had to keep it short. 5.51 miles @ 8:40 avg.
Noon - TM (0%) - 6.0 miles at progressive speeds, 6.7-8.6 mph (7:57 overall average) |
| Cumulus - Blue Miles: 5.51 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM - 3.0 miles Out & back in Rosecrest w/D, then 7.5 mile Fwd Big Loop. All easy paced. | |
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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 |
| nothing | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
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AM - About 0.5 up then 10.5 down Payson Canyon. Middle 5.0 at a relatively quick pace, but didn't feel like going full out. (8:46, 8:15, 7:23, 6:35, 6:43, 6:47, 6:46, 6:48, 7:38, 7:59, 7:46) Late start. A bit warm by the end. |
| Cumulus - Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
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AM - couple of easy laps around Payson Lake. |
| Cumulus - Blue Miles: 2.30 |
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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 |
| Noon - TM (0%) - 6.0 miles @ 8:04 average | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Noon - TM (0%) - 9.0 miles, progressive speeds from 6.7 to 8.5 mph | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
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AM - 7.10 miles on the Jordan River Parkway. Mostly overcast, but it was already 79 deg. at 6:30 AM.
Noon - 7.0 miles on the treadmill (0%) - steady pace, 8:29/mile | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 254.35 | 0.00 | 16.50 | 0.00 | 270.85 |
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| Cumulus - Blue Miles: 48.36 | Nimbus 11 Miles: 9.00 |
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