| 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 | | 64.71 | 0.00 | 0.00 | 33.34 | 98.05 |
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| Wave Rider 13 Miles: 39.93 | Ride 2 Miles: 22.78 | Nike Zoom Marathoners Miles: 35.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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| Wave Rider 13 Miles: 4.20 |
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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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.07 | 0.00 | 0.00 | 0.00 | 6.07 |
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| Wave Rider 13 Miles: 6.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 0.00 | 6.56 |
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| | Race: |
Red Rock Relay (187 Miles) 23:30:00, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 20.23 | 20.23 |
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Ran the red rock relay with a team that Steve Winslow and I were able to throw together. We ended up doing really well. We entered an 8 min average to finish at and exceeded that by a ways. We ended up covering the 187 miles in just under 24 hrs which was sweet. I ran 3 legs. One from the Cedar Breaks junction to Woods Ranch that was 6.53 miles that I ran at a 5:49 av/mile then from Central to Veyo at 3 am that I ran at a 5:47 av/mile for 7 than I anchored the sucker back up into Springdale for 6.7 miles of grueling up hill. I gutted out a 6:46 av/mile on that bad boy. Overall I'm real pleased with how we ended up. The team did very well and we all ran our hearts out. I'm pleasantly surprised how I did considering I've hardly ran since the beginning of August. Many thankes to Steve for putting this together . You're the man!! Congrats to all who ran.
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| Nike Zoom Marathoners Miles: 20.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.07 | 0.00 | 0.00 | 0.00 | 6.07 |
| CT 6.07- loosened up the legs a bit. | |
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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 |
| Sunset Canyon loop between classes. Not a bad run. Nice and cool out still at 9:30am. Still deciding whether to race or pace this weekend. |
| Wave Rider 13 Miles: 8.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.55 | 0.00 | 0.00 | 0.00 | 7.55 |
| 7.55 miles around town between classes. 7:20 av/mile. The legs just aren't coming around like I expected. |
| Wave Rider 13 Miles: 7.55 |
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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 |
| Easy 5 miles out to Iron Springs Elem. With a few strides | |
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| | Race: |
Cedar Canyon Half (13.109 Miles) 01:16:52, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 13.11 | 15.11 |
| Cedar Canyon Half today. And me being the prideful idiot I am, took it a little too seriously on minimal training and now I'm paying for it. Oh well, you live you learn. Going into it I thought 1:15 was doable, but by mile 11 my legs were completely trashed. Heck before mile 1 they felt like crap. Anyways off my soap box. I ran miles 1-10 in under 6 min pace. Not sure the exact splits because I don't have my garmin, but mainly some 5:50's and 5:40's with a couple 5:30's in the mix, then the last 3 miles were at about a 6:15 average. Overall I'm pleased with how I did with the minimal training. However I should have just gone with the original plan and paced Steve instead of taking it all out. Now the calves feel like they're going to split in half with every step, so time to get those healed up. |
| Nike Zoom Marathoners Miles: 15.11 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 miles after 10 days off. Much needed too. Calves still feel a little tweeked. I must have strained them pretty good in that half. |
| Wave Rider 13 Miles: 3.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.71 | 0.00 | 0.00 | 33.34 | 98.05 |
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| Wave Rider 13 Miles: 39.93 | Ride 2 Miles: 22.78 | Nike Zoom Marathoners Miles: 35.34 |
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