| 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 | | 154.52 | 0.00 | 1.00 | 1.00 | 156.52 |
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| Wave Rider 16 Miles: 156.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Ran down riverside up over the new mall bridge. Nice to have that open to run some new routes. Threw a tempo mile in there in 5:57 mostly uphill. 7:01 av/mile |
| Wave Rider 16 Miles: 6.36 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| Just an easy clip around the neighborhood today. 6:50 av/mile. |
| Wave Rider 16 Miles: 3.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| Ran up around the mall to river road down to the trail. Just kept it chill. Nice morning. Really enjoying the cooler temps.7:19 av/mile |
| Wave Rider 16 Miles: 7.14 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.41 | 0.00 | 0.00 | 0.00 | 7.41 |
| Wanted to do a longer run but woke up too late in order to watch the marathon. 6:57 av/mile. |
| Wave Rider 16 Miles: 7.41 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Up at 5 to get an easy one before work. No watch. |
| Wave Rider 16 Miles: 5.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Up around the bridge today on riverside over to the fields. Nice and easy. Need to sign up for a race. Almost didn't have motivation to get out of bed this AM. |
| Wave Rider 16 Miles: 6.36 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 10 miles around the fields over to stone cliff and back on the trail. Nice morning out. 7:06 av/mile
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| Wave Rider 16 Miles: 10.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.41 | 0.00 | 0.00 | 0.00 | 7.41 |
| Easy run. No watch. |
| Wave Rider 16 Miles: 7.41 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 6.13 |
| 3.13 miles to work via river road. 3 miles home via foremaster and riverside. 7:10 and 7:01 av/ miles. |
| Wave Rider 16 Miles: 6.13 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Washington loop 5 am. No watch. |
| Wave Rider 16 Miles: 5.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Washington city loop. No watch. |
| Wave Rider 16 Miles: 6.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Washington bridge loop. Felt great. No watch. |
| Wave Rider 16 Miles: 6.36 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.61 | 0.00 | 0.00 | 1.00 | 3.61 |
| Just over 3.5 miles with one mile at a quick pace (5:26) |
| Wave Rider 16 Miles: 3.61 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 0.00 | 5.14 |
| 5 miles easy. 7:04 av/ mile |
| Wave Rider 16 Miles: 5.14 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Felt pretty good today on my extended Washington loop. Kept it smooth and relaxed. 6:50 av/mile |
| Wave Rider 16 Miles: 8.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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| Wave Rider 16 Miles: 5.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Washington loop. No watch. |
| Wave Rider 16 Miles: 6.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Riverside to Mall drive bridge, Washington around to home. Easy pace. No watch today.
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| Wave Rider 16 Miles: 6.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.67 | 0.00 | 1.00 | 0.00 | 3.67 |
| easy day today with one mile in 5:27
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| Wave Rider 16 Miles: 3.67 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| Easy pace today. Ran a bigger loop up around Costco over to mall drive and down across riverside over to the bridge into Washington back to the house. 7:02 av/ mile. |
| Wave Rider 16 Miles: 9.15 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run at 6 am. Temps starting to cool off.
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| Wave Rider 16 Miles: 5.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Mall drive bridge loop. Nice to run in daylight and not have it so hot.
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| Wave Rider 16 Miles: 6.36 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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| Wave Rider 16 Miles: 6.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.67 | 0.00 | 0.00 | 0.00 | 3.67 |
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| Wave Rider 16 Miles: 3.67 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
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| Wave Rider 16 Miles: 9.15 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 154.52 | 0.00 | 1.00 | 1.00 | 156.52 |
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| Wave Rider 16 Miles: 156.52 |
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