| 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 | 201.43 | 0.00 | 4.00 | 9.01 | 214.44 |
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Ride 2 Miles: 49.10 | Wave Rider 13 Miles: 154.34 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.05 | 0.00 | 0.00 | 0.00 | 11.05 |
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6.05 CT. Usual Monday morning run. Nice and cold out this morning, but I felt good none the less. I never really was stiff or sore from Saturday's race. Looking forward to some good weather this week. PM- 5 more miles at about 2pm. Nice afternoon for a run. Temps were real nice. Ran the loop right around 35 min. |
Ride 2 Miles: 6.05 | Wave Rider 13 Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| HD loop today. 7 miles. Felt pretty good today. The weather was really nice this morning. Temps hovering just below 60 degrees. 6:57 av/mile. |
Wave Rider 13 Miles: 7.02 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 3.01 | 8.01 |
| Warmed up 3.3 miles then ran my usual tempo run. Did 3 miles worth in 16:25 (5:28, 5:30, 5:26). Took it out a little too fast at the start but was still able to maintain a solid pace till the end. I can tell I'm getting stronger as the weeks roll by. Hopefully I can get back up into the 60+ mpw schedule again by mid summer. Cooled down 1.7 back to the house. |
Wave Rider 13 Miles: 8.01 |
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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 |
| No run today. Took my last final and celebrated by golfing 9 holes today. Beautiful weather out. | 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 my usual Friday dike loop run. Ran nice and EZ with no watch. The weather has been stellar this week. |
Wave Rider 13 Miles: 8.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miler today. Longest run of the year. Ran out around Westview Drive and Hamilton Fort then looped back up the frontage road. Ran an additional mile and a half around the neighborhood to make it 15. Felt pretty good, ran the last 7 miles all under 7 min. Felt pretty dead afterwards. Good end to the week though. |
Wave Rider 13 Miles: 15.00 |
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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 |
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AM- 6.05 terrible miles on the CT. Started out at 6:30am with a light sprinkle which turned into a hard rain then hail then snow and wind. Was freezing and soaked from head to toe when I got back. I'll see if I can get out for more this afternoon but no guarantees. PM- 4.15, Well I did end up getting a second run in. The weather wasn't too bad. Just a little wet and soggy outside.
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Ride 2 Miles: 6.05 | Wave Rider 13 Miles: 4.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| 8.11 Sunset Canyon loop today. I felt really drained and like I didn't want to run much. I've been having some patellar pain so I bought a jump knee band and have been wearing it a bit. Seems to help some. |
Wave Rider 13 Miles: 8.11 |
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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 |
| Real nice workout with Ryan this morning at the track. Plan was to do 1x1600, 2x800, and 4x400. Goals were to hit the mile between 5:15 and 5:20, the 800's around 2:30, and the 400's around 1:10. Splits were: 1600- 5:16 800's- 2:31, 2:29 400's -1:08, 1:08, 1:09, 1:08 Was right on for the goals. This morning was just what I needed this week being that I felt pretty tired and wore out at the start, there was a nice drizzle and not much wind which made for a nice run. It was nice to run with somebody and chit chat. Makes for the work out to be a little more bearable. |
Wave Rider 13 Miles: 3.50 |
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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 |
| 5 miles EZ. CVHS loop. Nice weather today. Hopefully spring is here to stay. Most likely not though. |
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 dike loop. Had a real nice run today. Had my buddy Brady tag along with myself and another guy named Layne. Real nice morning for a run. We chit chatted the whole way and it seemed like the run was over before we knew it. 7:24 av/mile |
Wave Rider 13 Miles: 8.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| Ran just over 12 this morning with Layne. A pretty good run. Started off feeling really slow and sluggish then got into a good groove around mile 7. Dropped the last mile a little quick(5:22). Finished with a 7:00 min/average for the whole run. Good finish to the week. |
Wave Rider 13 Miles: 12.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM- 6.05 CT. Pretty good run. A little on the chilly side. Temps right around 44 degrees. PM- Mowed some lawns then went 5.15 on my college/ CT loop. Wind was a howlin. |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| Sunset canyon loop. Real disappointing weather today, cold and very windy. I guess that's what you get with Spring in Cedar. |
Wave Rider 13 Miles: 8.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 4.00 | 0.00 | 8.35 |
| I think I'm in the twilight zone right now with this weather. Got out the door by 7 and ran 2.6 to the top of main to do my old 4 mile tempo run down around 200 N. Just as I got started the weather started up. Mile splits were 5:39, 5:52, 5:46, 5:42. I feel pretty good about this considering how crappy the weather was during this run. Total tempo time was 23:01 with a 5:45 av/mile, so just above where I was shooting, but I'll take it. Cooled down 1.75 miles back home. I still can't believe the snow that is falling right now. Just turrible. |
Wave Rider 13 Miles: 8.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| Recovery run today. Ran my college/CT loop mixed in there with my CVHS loop. Nice little run I made up today. Was able to get out before the rain started coming down. I feel like I'm in Seattle with the weather we're having. 7:26 av/mile. |
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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 |
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Wave Rider 13 Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| AM- 10.15 miles in the morning after the rain. 7:00 min av/mile. PM- 2 more afternoon miles just to get 12. |
Wave Rider 13 Miles: 10.15 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 today. CVHS/CHS loop. Nice morning for a run right after the rain. Kept the pace EZ. No watch. I wonder if the rain will ever stop. |
Wave Rider 13 Miles: 8.15 |
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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 |
| Track workout today with Ryan. Not bad times, but I just didn't feel like I was 100% like I usually feel with track workouts. I felt like my breathing was out of control and like I couldn't get the turnover I wanted. Nevertheless it was a good workout and Ryan really improved from doing the same workout 2 weeks ago. 1600m- 5:14 2x800m- 2:28, 2:30 400m- 1:07,1:09,1:07,1:07 So not bad, there's some good speed in me I just need to learn how to harness it a little better. Thinking about some grass miles barefoot later tonight..... |
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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 |
| Recovery/Rest day. Just did a nice easy 5 this morning around CVHS. Surprisingly no soreness from yesterdays workout. 7:18 av/mile |
Wave Rider 13 Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.41 | 0.00 | 0.00 | 0.00 | 8.41 |
| Nice clip around town today. Felt pretty decent and the weather was perfect this morning. Legs had some pretty good juice in them today. 6:50 av/mile. |
Wave Rider 13 Miles: 8.41 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.32 | 0.00 | 0.00 | 0.00 | 10.32 |
| Ran just over 10 today. Ran into Ryan at just over 3 miles into it and ran the rest of the way with him. Another great morning for a run 7:07 av/mile |
Wave Rider 13 Miles: 10.32 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| Nice Memorial run today. EZ pace with no watch. Had to make a couple potty stops which rarely happens. Good start to the week. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
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Sunset canyon loop. A bit chilly this morning. Should have worn gloves. Good run altogether. 7:27 av/mile. |
Wave Rider 13 Miles: 8.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 201.43 | 0.00 | 4.00 | 9.01 | 214.44 |
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Ride 2 Miles: 49.10 | Wave Rider 13 Miles: 154.34 |
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