| Location: Cedar City,UT,USA Member Since: May 27, 2009 Gender: Male Goal Type: Other Running Accomplishments: 2:01.35 800m (2004 UHSAA Track championships)
4:31.16 1600m (2004 UHSAA Track Championships)
15:37.8 5K (USG 2008)
32:19.9 10K (USG 2011)
1:12:12.5 Half Marathon (Bryce 2011)
2:37:14 Marathon (St. George 2010) Short-Term Running Goals: Get back into elite racing shape. Continue to PR. Continue to be happy with running.
Long-Term Running Goals: Stay in shape, stay healthy. Enjoy running forever. Sub 1:10 half. Sub 2:30 Marathon. Personal: Married. Two little girls. Nurse Manager over the operating room at Cedar City Hospital. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 159.59 | 0.00 | 10.01 | 11.20 | 180.80 |
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| Wave Rider 13 Miles: 118.04 | Ride 2 Miles: 46.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Easy run today around the CT. A lot of people out and about today. The day was great so I don't blame them. |
| Wave Rider 13 Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| Woohoo! Ran 5 days this week. Ran an out and back past Home Depot. The wind was rough from the south. Picked it up on the way back. Last mile was 5:57. 6:56 av/mile for the run. |
| Wave Rider 13 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| AM- 4.2 miles between classes. Ran a 6:42 av/mile. PM- 3 miles tonight over to CVHS to watch my wife's volleyball games. |
| Wave Rider 13 Miles: 7.20 |
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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 |
| Just an easy 5 miles today. Looped around CVHS and back to the house. The weather was perfect mid morning today. Didn't push the pace at all just a nice relaxed jog. Running time was 37:54 |
| Wave Rider 13 Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 3.00 | 0.00 | 8.06 |
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Warmed up 3.3 miles then did a 3 mile tempo down the trail. Ended up with a 17:28 for 3 miles. Splits were 5:49,5:51,5:48. Glad I kept it pretty consistent but I'm not too happy about the time. I guess I'll take it for where I'm at and considering this is my first tempo run I've done this year. Jogged 1.75 miles for a cool down. |
| Wave Rider 13 Miles: 8.06 |
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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 |
| Clinical at the hospital then straight to work so no run today. Thank goodness, cause the winds blowing like 50 mph right now. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Just an easy jog in the snow. I love Cedar where you can go from running in the 70's at the beginning of the week, to 30's and snow just a few days later. I ran the CT today with a few fartlek's in there. I'm actually running a race tomorrow. So I'm a little nervous and feeling underprepared, so hopefully it'll turn out alright. I'm not shooting for any PR's by any means. | |
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| | Race: |
Run 4 Kids 5K (3.1 Miles) 00:17:33, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 3.10 | 6.45 |
| Run 4 Kids 5K in Coral Canyon. 2 mile warm then over to the race. I almost missed the start. Weather wasn't the greatest, cold and rainy. Gun went off and a high school kid took off pretty quick so I just hung back and waited. About a mile and a half into it I caught him then passed him. I looked back with a mile to go and saw he was still pretty close, so I pushed it hard up the hill the last mile, and put a pretty big gap on him. Happy with the win and the time, considering I haven't trained real consistently this year. I feel kind of guilty, I wish I had more time to train cause I feel there is still a lot of untapped potential in me. cooled down a little more then a mile, collected my award( thanks Steve!) and was home before 10. |
| Wave Rider 13 Miles: 2.45 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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First 6am run of the year. CT 6.05. The weather was a bit cold but good. It was nice to get out and get it over with early. PM- 3 more miles @ 2pm in 20:28. Got things off to a good start this week. |
| Ride 2 Miles: 6.05 | Wave Rider 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 0.00 | 7.18 |
| Just over 7 today. Wal-Mart loop extended. Stepped on a fetchin nail. A little over a mile into the run. It broke the skin so I stopped and bled it for a sec, and then pressed on. It's a good thing I've had a tetanus shot recently. Not bad weather for a run today. A bit windy. 6:55 av/mile. |
| Wave Rider 13 Miles: 7.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 2.00 | 8.00 |
| Track workout today. The plan was my usual spring time intervals of 1x1600M, 2x800M, and 4x400M. I did a two mile warm up and then right into them. The splits were. 1600- 5:32 2x800- 2:38, 2:37 4x400- 1:10, 1:11, 1:13, 1:11 Overall I feel ok with this workout. The wind picked up a bit during the 800's and I've got about 5 or so pounds to lose before I'm back to my ideal running weight but it was a good workout. I jogged half the distance of each interval for rest in between. Then cooled down a mile and a half afterwards. |
| Wave Rider 13 Miles: 3.50 |
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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 |
| Rest day today. No run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ran the dirty dike loop for the first time this year. The weather was awesome. Perfect temps and no wind. I just kept the pace nice and relaxed. Finished at a 7:15 av/mile. Real nice day for a run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| Easy 10 and a bit more. Real nice weather today. I didn't feel as great however as I did yesterday. Oh well. Just need to keep it up now. A good week for sure. 7:11av/mile. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.06 | 0.00 | 0.00 | 0.00 | 10.06 |
| AM- CT at 6am. Just took it nice and easy enjoying the nice morning. Really didn't push the pace at all. No watch. PM- 4.01 miles up and back on the CT. Just under a 7 min av/mile. |
| Ride 2 Miles: 6.05 | Wave Rider 13 Miles: 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Real nice run today. Ran my out and back Home Depot run. Felt real light on my feet and never really felt like I was laboring too much. The weather was perfect. Temps, wind, sun, everything. Perfect day for a run. 6:51 av/mile |
| Wave Rider 13 Miles: 7.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.01 | 0.00 | 8.01 |
| Tempo Run today. Warmed up 3.3 then ran the CT for 3 miles. Time for 3 miles was 16:51 (5:41, 5:34, 5:35). Big improvement from 2 weeks ago. Another great morning today. The weather has been real nice lately. I hope it stays like this. 1.7 mile cool. |
| Wave Rider 13 Miles: 8.01 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| Easy 8 today. Sunset Canyon loop. Took it nice and easy with no watch. |
| Wave Rider 13 Miles: 8.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 2.00 | 0.00 | 12.15 |
| Great day today. I ran the Sunset Canyon+ Dirty Dike+ CT today. I just felt like my energy level was consistant and that I was able to hold a good pace throughout. I ran the last 2 a little more up tempo in 11:55. Finally feel like the mileage is where it should be for this time of year. |
| Wave Rider 13 Miles: 12.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM- CT in the nice crisp air. Took it pretty easy. Just wanted to enjoy it this morning. PM- 4.15 Cedar High Loop. Nothing to brag about. Just a few more miles after classes. |
| Ride 2 Miles: 6.05 | Wave Rider 13 Miles: 4.15 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| HD route today. For the first mile or so there was a pretty good hail storm other than that nothing too special today. 7:04 av/mile |
| Wave Rider 13 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Pretty good workout today. Did a 2 mile warm up then went to the SUU track for some intervals. Same workout as 2 weeks ago. 1x1600, 2x800, and 4x400 with half the distance of each rest in between jogging. Splits were: 1600m- 5:25 800's- 2:34, 2:33 400's- 1:10, 1:10, 1:10, 1:10 Yeah so as you can see on those 400's I was pretty consistent. Probably the most consistent I've ever been in any interval workout. Interestingly enough, the first and 2nd 400m I ran were the exact same time right down to the last hundredth of a second. It felt good to get out today and get some quick turnover in the legs. I felt like I got a real good workout out of this. | |
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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 |
| No clinical today so I thought I'd take advantage of the weather and go for just a little run. The calves are pretty stiff today. Took the pace nice and EZ. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8.4 miles today. Dirty dike loop. No watch, just took the pace nice and EZ again. Tried to enjoy the weather and the run. |
| Wave Rider 13 Miles: 8.40 |
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| | Race: |
SUU ROTC 5K (3.1 Miles) 00:17:29, Place overall: 4, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.62 | 0.00 | 0.00 | 3.10 | 8.72 |
| Finally getting to my race report the Monday after. Ran the ROTC 5K. Pretty tough course. I thought it would be up and back on the trail but they looped it up onto a dirt road and then ran back down the trail. At mile 2 I thought what the heck am I doing. The wind blew like crazy and temps were only in the high 30's. A few SUU XC runners were there so it was nice to have some competition. 1st was 16:42, 2nd was about 10 seconds behind, 3rd was 17 flat then me. Splits were 5:40, 5:55, 5:29, .1- 25 seconds. I was actually surprised I ran a sub six on that second mile cause it was a tough one. Good race though and happy with the time for where I'm at. |
| Wave Rider 13 Miles: 5.62 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 159.59 | 0.00 | 10.01 | 11.20 | 180.80 |
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| Wave Rider 13 Miles: 118.04 | Ride 2 Miles: 46.66 |
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