| 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 | | 585.97 | 10.15 | 6.00 | 6.20 | 608.32 |
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| Wave Rider 16 Miles: 387.59 | Nike Zoom Marathoners Miles: 8.50 | Altra One 2 Miles: 18.00 | Wave Rider 17 Miles: 124.78 | Lunarglide 5 Miles: 69.45 |
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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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| Wave Rider 16 Miles: 5.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.45 | 0.00 | 0.00 | 0.00 | 19.45 |
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| Wave Rider 16 Miles: 19.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.30 | 0.00 | 0.00 | 0.00 | 22.30 |
| 22.3 for the week.
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| Wave Rider 16 Miles: 22.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| Nastry trail run with Ivo. Ran up the ice house trail.
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| Wave Rider 16 Miles: 8.35 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Nice run around river road and on to the trail. 6:51 av/mile
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| Wave Rider 16 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 miles out through Washington fields road over mall drive bridge. Great run today. Felt pretty strong all the way through.
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| Wave Rider 16 Miles: 8.20 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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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| Wave Rider 16 Miles: 5.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.27 | 0.00 | 0.00 | 0.00 | 9.27 |
| Nice run today with Keller and one of my young men from the ward Mitchell Price. Ran our Washington fields loop extended. Threw in some tempo. 1.75 miles in 10 minutes.
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| Wave Rider 16 Miles: 9.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Nice run today. This weather has been great.
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| Wave Rider 16 Miles: 8.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | 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 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.15 | 0.00 | 0.00 | 9.15 |
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| Wave Rider 16 Miles: 9.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 miles on a beautiful Monday morn.
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| Wave Rider 16 Miles: 8.20 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | 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 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Wave Rider 16 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 1.00 | 0.00 | 8.15 |
| 8.15 miles today. Snowed today in St. George. Don't see that too often. Bought a used 405 today and tried it out. Works great. Threw a tempo mile in at the end in 5:51. Felt smooth the whole way. 6:49 av/mile.
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| Wave Rider 16 Miles: 8.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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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| Wave Rider 16 Miles: 5.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.12 | 1.00 | 0.00 | 0.00 | 9.12 |
| 9 mile loop in the rain with Keller. Threw in a tempo mile in 5:48.
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| Wave Rider 16 Miles: 9.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Washington loop. Nice little run after the rain. No watch.
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| Wave Rider 16 Miles: 8.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
| Just over 5 on the cold dark road this morning. Slept in a bit cause of a missed alarm.
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| Wave Rider 16 Miles: 5.15 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 1.00 | 0.00 | 8.70 |
| almost 9 miler today. Tried a new loop. Threw in a quick tempo mile in 5:42
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| Wave Rider 16 Miles: 8.70 |
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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 16 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| new loop up around some of the trails by telegraph. 6:49 av/ mile
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| Wave Rider 16 Miles: 8.26 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 1.00 | 0.00 | 8.80 |
| Lonely run on the roads this am. Nice temps outside made it enjoyable.
PM- 3.65 miles with a one mile tempo in 5:34. Feeling drained
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| Wave Rider 16 Miles: 8.80 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
| Stone cliff 10 miler with Keller. Took it at a chill 7:31 av/ mile
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| Wave Rider 16 Miles: 10.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| Nice run on the telegraph Washington trails loop. No watch. Saw a roadrunner along the trail.
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| Wave Rider 16 Miles: 8.26 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 5.3 miles in the AM on mall drive.
PM- 3.7 miles with a 2 mile tempo 5:48, 5:26. Pleasantly surprised after an 11 hour work day.
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| Wave Rider 16 Miles: 9.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Race: |
Shamrock 10K (6.2 Miles) 00:34:56, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 6.20 | 10.50 |
| Shamrock(formaly Spectrum) 10K today. Pretty day for a race. Warmed up 2 miles prior to the race start. Lots of participants but noticed that not any real big guns showed up. I run this race about every 3 years because it takes me that long to forget how sucky the last 3 miles are. Gun went off right at 9.
Mile 1-5:13, There's about 4 of us that take off from the start 2 guys from Runner's corner up north, and a mexican from Vegas.
Mile 2-5:38, Mexican dies out and me and the other 2 from up north take turns switching.
Mile 3-5:22, Feeling pretty good here, trying to draft a little bit off the guy who takes 2nd
Mile 4-5:44, Here the winner throws a surge and says has he passes "the only pace is suicide pace" I just roll my eyes then he yells "come on guys lets go" so I yell back "I'll just run my race, thanks" thinking back I should have just shut up and ignored him.
Mile 5- 6:00, this is where I hate this race, the top 2 move ahead and I try like heck to just keep it together. I hate the way the last part of this course winds through those neighborhoods in Ivins.
Mile 6-6:12, Last mile I feel like I'm just hanging on to pull out a decent time.
.2-5:05 av/mile, I turn the corner on to main and put the pedal to the medal to try and barely break 35:00
Overall I'm not displeased with this race. Considering my mileage and the lack of speed which I have put into this year. Just grateful to be able to still compete.
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| Nike Zoom Marathoners Miles: 8.50 | Wave Rider 16 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| Recovery run today. Legs are pretty stiff and sore from race day.
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| Wave Rider 16 Miles: 8.26 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.00 | 0.00 | 6.25 |
| 6.25 miles around Washington. One mile up tempo at 5:50. 6:40 av/mile
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| Wave Rider 16 Miles: 6.25 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 16 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 16 Miles: 5.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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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 |
| 4 with Keller. Battling a cold. Sucks.
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| Wave Rider 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Wal mart loop with Keller. Easy pace.
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| Wave Rider 17 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Out and back on the river trail. Finally starting to feel like I'm getting over my cold. 6:45 av/mile
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| Wave Rider 17 Miles: 6.00 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | 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 17 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| Easy run with no watch. Need to get back into it more seriously after sickness and a little vacation.
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| Wave Rider 17 Miles: 8.26 |
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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 |
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy morning run. Tried to push it a bit towards the end.
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| Wave Rider 16 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| little out and back today. Nice run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Early morning run. Humid out today.
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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 |
| 4 mile loop with Keller
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| Wave Rider 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy early morning run.
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| Wave Rider 16 Miles: 5.25 |
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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 |
| Nice run in the am. Little sore from softball.
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| Wave Rider 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice little out and back on the trail. Little rain today.
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| Wave Rider 17 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| AM- 3.3 to work
PM- 2.7 over the hill to home.
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| Wave Rider 16 Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| ran out to sun river today. Nice little run. 7:30 av/mile
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| Wave Rider 17 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Mall drive loop. Easy peezy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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| Wave Rider 17 Miles: 5.20 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Nice run today up telegraph down the trail and out to the fields. 7:34 av/mile.
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| Lunarglide 5 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles out through my fields stone cliff loop. Beautiful morning. 7:13 av/mile.
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| Wave Rider 17 Miles: 10.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Early morning run today. Nice morning with temps starting to get warmer. Not looking forward to the hot summer.
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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 |
| 4 miles with Keller. Pace was just under 7 minute man.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10 mile run today. Washington loop. 7:21 average
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| Wave Rider 17 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy 10 today. Didn't get out until 7 and it was hot. Temps close to 80 by the time I was done. Found a California Kingsnake on the trail. 7:13 av/mile
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| Lunarglide 5 Miles: 10.50 |
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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 |
| Easy 4 miles this am with Keller. Not a bad morning.
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| Wave Rider 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Easy run this morning. Moon was out almost in full. Makes it nice to see where you're headed. 7:21 av/mile
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| Wave Rider 17 Miles: 5.40 |
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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 |
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| Wave Rider 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Long run today. Little bit more than 14. Extended my 10 mile Washington loop over to Stone Cliff. Nice morning after the rain. Kept it easy. Goal is endurance for now. Not speed. 7:50 av/mile.
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| Lunarglide 5 Miles: 14.25 |
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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 |
| 4 easy. Taper week.
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| Wave Rider 17 Miles: 4.00 |
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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 |
| Another easy 4 today
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| Wave Rider 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| easy 3 today. Last run before this weekend.
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| | Race: |
Top of Zion Relay (Ultra Division) (195 Miles) 27:11:00, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.12 | 0.00 | 0.00 | 0.00 | 33.12 |
| Ran the Top of Zion Relay with a friend of mine from college and 5 other guys. We did it under the ultra division. A year ago I was asked to do it and of course jumped on the idea. However over the last few months I was dreading it seeing as my mileage wasn't ever really consistant nor real high after the spectrum 10k. I even thought about calling my buddy a couple of times to let him know I was going to drop out. However after deciding that I wouldn't go all out and that I would just take it pretty easy throughout the race I decided to man up and do it. I am so glad I made that decsion. The race began at capital reef and ended at Clear Creek Ranch in Zion. I was a little displeased with how the race was ran. We were held in Cannonville for an hour because we were "too far ahead" and they didn't have the stations set up yet. My legs were not too bad really. We decided to break up the first couple seeing as it encompassed about 5,000 feet of climb up over boulder top. My first leg was 4.1 miles on top of boulder. Talk about scenery. It was beautiful. I just kept it chill as per the plan and finished at a 7:29 av/mile. A few hills were in here and it was a little tough at times. My second leg took me from the top of Hog's back to Escalante and was 10 miles. It was mostly down hill. So I just set the cruise, enjoyed the scenery and finished up in town with a 7:28 av/mile. My next leg started at midnight and took me from the tunnels at Red Canyon to Riverside Resort in hatch and was 12 miles. Fatigue had started to set in a bit but not terribly. Originally I decided to just take it at about an 8 minute pace but after getting going 7:30 felt pretty good. While running this leg I had a pretty spiritual experience, where it was dark and there was nothing but stars and the road I shut my head lamp up for a bit and just ran in the dark. I have never felt so alone in my life in the dark but looking to the sky and seeing the stars never have I felt so NOT alone at the same time. I felt God's love for me and the world and that he was watching over me as I ran those miles through the dark. It got really scary at times when a few semi's passed me and I felt like I was going to be blown off the road. I kept it smooth through this section that had a net elevation gain and great temps for running. I finished strong at a 7:29 av/mile (talk about consistency). After that leg our car had about 3.5 hours until our legs would start so we headed up to Duck Creek and crashed at my buddies cabin. We woke up at 5 and met the other guys at Navajo where the legs started up again. My next leg took me around the back side of the north fork road for 7 miles and was mostly down hill with the last mile finishing with about 800 feet of climb! I felt a little stiff by now but still pretty good. I finished this leg with a 7:52 av/mile. That made for 33.12 miles in 24 hours, the most I've ever done in that time frame. After we went to the finish and met our guys there. Our team was the first team in which pretty sweet. First place Ultra and first place all men's team.
Overall I am so glad I decided to do this race. I felt great the whole time and was able to maintain a respectable pace. It was the most gratifying race since I ran the marathon back in 2010 and my funnest race to date. The area was beautiful and I was grateful to find joy in my gift of running that I haven't been able to in a while.
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| Wave Rider 16 Miles: 7.00 | Wave Rider 17 Miles: 26.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| First run back in two weeks. 7:06 av/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 585.97 | 10.15 | 6.00 | 6.20 | 608.32 |
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| Wave Rider 16 Miles: 387.59 | Nike Zoom Marathoners Miles: 8.50 | Altra One 2 Miles: 18.00 | Wave Rider 17 Miles: 124.78 | Lunarglide 5 Miles: 69.45 |
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