| 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 | | 109.38 | 17.95 | 5.50 | 0.00 | 132.83 |
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| Nimbus 0913 Miles: 78.31 | Cumulus 0614 Miles: 45.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3.5 Cove Loop w/ the pup
1.5 Treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Rosecrest O&B, plus Cove Loop w/the pup
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.35 | 0.00 | 0.00 | 0.00 | 17.35 |
| Cove loop w/the pup, then out & back (up & down) Butterfield Canyon
hot day, not enough liquids
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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 |
| 4.5 walking miles on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 3.00 | 0.00 | 0.00 | 6.05 |
| Cove loop w/the pup, then finished up on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.37 | 0.00 | 0.00 | 0.00 | 5.37 |
| Cove loop w/the pup, then treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.41 | 0.00 | 0.00 | 0.00 | 3.41 |
| Cove loop w/the pup - dog slow...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
| Cove loop w/the pup (felt very sluggish), 2 miles on the treadmill - a bit better
that makes 2 terrible running days in a row - i think that i'm not getting enough sleep... try to do better tonight
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.52 | 0.00 | 1.50 | 0.00 | 6.02 |
| Cove loop w/the pup, then treadmill
Better day. Extra sleep definitely makes a difference.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run day -
1st Segment - 5.5 miles w/ the pup (Cove Loop + BIG Cove hill)
2nd Segment - 7.0 miles (Rose Canyon O&B)
3rd Segment - 5.5 on the TM
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| Cumulus 0614 Miles: 5.50 | Nimbus 0913 Miles: 12.50 |
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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 |
| Recovery...
4 miles of treadmill walking.
2 miles of outdoor walking.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
| AM - 3.64 Cove Loop w/ the pup, followed by 3.0 on the TM
Gorgeous morning...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 3.64 Cove Loop w/ the pup, then added 4 more on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.31 | 0.00 | 0.00 | 0.00 | 5.31 |
| Mixed things up a bit this morning by going on a different route - 3.21 miles Out & Back thru Rosecrest (with Dotty). Then added 2.1 miles on the TM.
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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 |
| Measly 2.5 miles. Low on sleep, woke up late.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.45 | 0.00 | 0.00 | 6.45 |
| Country Mile 10K. Pushed my limits, which aren't great yet. Lonnnggg way to go to be in marathon shape again...
nice morning run, though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Got up late (again). Had to cut the run short because the K-9 isn't handling the heat to well lately...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 4.00 | 0.00 | 9.90 |
| Got up late. (again) Carried a water bottle for the pup - which helped - but she still can't handle much of the heat - so we did just 3.61 together. finished up the morning with some fast half mile intervals on the TM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.41 | 0.00 | 0.00 | 0.00 | 5.41 |
| Out & back with the pup, 2.41 miles. then 3.0 more on the TM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.43 | 4.00 | 0.00 | 0.00 | 6.43 |
| short 2.43 out & back course with Dotty, then a 4 mile progressive treadmill run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 4.50 |
| some speed play on the TM... 4.5 miles total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| Beat the heat this morning... meant that the K9 could go a bit farther. 2.55 miles out & back past the horse park. Then another 2.5 on the TM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 109.38 | 17.95 | 5.50 | 0.00 | 132.83 |
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| Nimbus 0913 Miles: 78.31 | Cumulus 0614 Miles: 45.52 |
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