| Location: Salt Lake City,UT, Member Since: May 22, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5k - 16:40 (2014 SLCTC Winter Series)
Half - 1:15:26 (2014 Canyonlands)
Full - 2:34:17 (2014 Boston) Long-Term Running Goals: Stay in shape Personal: Married with sons ages 8 and 4 Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 110.03 | 1.00 | 14.00 | 3.12 | 128.15 |
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| Brooks PureFlow Miles: 62.90 | Treadmill Miles: 24.30 | Nike Pegasus 28 Miles: 42.25 |
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| Night Sleep Time: 53.88 | Nap Time: 0.00 | Total Sleep Time: 53.88 | Weight: 179.60 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| BST by work. 35 mts |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
| Intervals at U. Not much time. 1000 in 3:24, 600 in 2:03, 400 in 1:13 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 3.10 | 0.00 | 6.00 |
| Threshold run on treadmill. 5k at 6:40. |
| Brooks PureFlow Miles: 6.00 | Treadmill Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 5.50 |
| Run down to the U law school from work and run first half of Law Day 5K. There are two hills and the second is steeper. Tried to run the first 1.5 miles fast, but my pace as only about 6:45. Not a good day but it was the day after a good tempo so I'm learning the necessity of spacing it out... |
| Brooks PureFlow Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Caputo's loop - grab sandwich at 15th & 15th and drop it in car. Run to Sugarhouse then 23rd East up to Foothill and back on Guardsman/15th east. Warm 77 degrees and tired at the half-way point. 7:30 pace. |
| Brooks PureFlow Miles: 7.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 2.00 | 4.40 |
| 4x800 @ 5:30 on the treadmill at work. Was going to do a 1600 at 5:45 but I had a lunch date. Speed prep for Law Day 5K. |
| Brooks PureFlow Miles: 4.40 | Treadmill Miles: 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.20 | 6.20 |
| Easy run from work around Foothill, Guardsman, east on 9th south, up to Wasatch, around Hogle Zoo and back to work through Matheson State Park. 4x8 second hills on Tabby Ln. 7:55 miles |
| Brooks PureFlow Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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I ran from home through the 'Granary' district and south to the bridge on Jordan Pkwy just after raging waters and back. There were two races going on, so I was weaving through that on the return. I felt really good and pushed it a bit to average 7:16 miles but felt very fresh the rest of the day. Total time 1:27:19. Perfect weather.
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| Brooks PureFlow Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Law Day 5k (3.1 Miles) 00:20:31, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
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I was hoping to do well in this race to compete for the fastest lawyer. My training was going well but then we took an impromptu vacation and I did not run for the six days prior to the race. I also had a number of beers and stayed up until 2am after dropping my brother off after a night of celebrating the night before. It was a cool morning and I was unable to warm up. Luckily for me, all the ringers that have attended this race in prior years were nowhere to be found. That got me good placing among non-competitive runners. Alas, I was only the third fastest lawyer and I left wanting much more.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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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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Being relatively new, I am modeling off of training plans but I try to maintain flexibility. Main model is Brad Hudson's run faster for intermediate. Idea is to increase weekly miles from 28 average and 42 peak for first marathon to high 40s average and high 50s peak and see where that takes my time. This was six miles easy with 8x20 seconds and 5:23 mile. I ran it on the treadmill at work due to the heat at lunch time. Total time 42:25.
I'm currently of the idea that my easy miles should be in the 7:30 range even though my last marathon was at a 7:41 pace. This is likely too fast but I wonder whether I can handle it due to my relatively low overall mileage. So far, so good... |
| Brooks PureFlow Miles: 6.00 | Treadmill Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| From work up Emigration Canyon and back. Steady increase in speed from 8:00-6:44 miles with 8:04 cool down mile. Average 7:30. 75 degrees. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 181.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.25 | 6.50 |
| Ran from home up capitol hill and into City Creek a little way. did 8x8 second hills on a nice even 6% grade at Girard and 200 W. Felt stronger with each one. 8:15 pace. |
| Brooks PureFlow Miles: 6.50 |
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| Night Sleep Time: 0.13 | Nap Time: 0.00 | Total Sleep Time: 0.13 | Weight: 177.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
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My legs were tired today but I didn't feel altogether bad. Reasons could be: heavy (for me) in-week mileage after a week off; mornings are always a bit slower for me; too fast a pace on the hilly stuff earlier in the week; two beers the night before; or I ran at 4 p.m including hill sprints then 6 a.m. when I usually do not do two runs that close together.
Loop from home to downtown to 600 E to 2nd Ave up memory grove, up a perilous trail to the Bonneville Road loop, back to the capitol, down capitol hill. So a run with some climbing and finding where a trail ended in memory grove. Average 8:40 miles including an 11:57 mile hiking up the memory grove hill. Minus that one hill, average 8:15 miles. |
| Brooks PureFlow Miles: 8.70 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 179.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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25 minutes easy on the treadmill trying out the new Sauconay Kinvara 3. Oh how I wish they would not make my pinky toes numb. Having 9E feet is no fun...7:56 miles. Legs still a bit tired but feeling ok.
Need to find good 15 mile + distance shoes for neutral runner with midfoot strike for a widefoot runner... | |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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Easy run to break in new shoes. I have never worn Nike running shoes so I was skeptical but they felt great at SL Running. Ran from home up the Wall St hill around the capitol, down Bonneville Road and up the trail east from City Creek. I've never run the full length from there to HCI so I thought it would be fun and help hold my pace down. Averaged just over 10 minutes over the first six hilly miles and the time went down from there. I cut back at the JCC and ran through Federal Heights down 2nd avenue and N Temple to 200 W and back home. Just over two hours total and 8:55 miles with almost 1800 feet of total elevation gain. Legs felt great other than a little tightening in the right soleus muscle that started at mile six and never got worse. Capped off my highest weekly mileage in recorded history!
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| Nike Pegasus 28 Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.33 | 0.00 | 0.00 | 0.67 | 10.00 |
| 10 miler with the stroller for the first time with the infant. To 300 N to Jordan Pkwy, North to Rose Park Golf Course and back. Did 8x30 seconds @5:30 pace once every five minutes between 15-50 minutes. 7:44 pace. |
| Nike Pegasus 28 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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Eight mile loop with 2300 East, Foothill-500 South, Guardsman, 1500 East, Sugarhouse Loop, 2100 South as the borders. I do this run often and start at various points due to its varying grade. Today, started at 1700 S and 2300 E and went counterclockwise.
Felt slow at first but then I felt good and decided to make it into a tempo/threshold run of sorts. Miles 7:56, 7:36, 6:38, 6:39, 6:46, 7:08, 7:20, 8:08. The first and last mile were warm-up/cool-down but also the steepest miles. 75-77 degrees so I was feeling the heat by the end but legs felt fresh and right calf soreness that appeared last week has disappeared. |
| Nike Pegasus 28 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 181.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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In Houston. Ran at 7:30 and it was 78 degrees with 82% humidity. No experience in such weather. Ran easy miles from the Four Seasons to Memorial Park and back. Average 8:10. Laboring a bit by the end and shirt soaked which never happens.
Might do my 10 mile workout tomorrow on the treadmill to get in the fast miles... |
| Nike Pegasus 28 Miles: 6.25 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 2.30 | 0.00 | 4.50 |
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Tried the treadmill at the Four Seasons but it was blustery in there as well. I decided to cut the workout in half and have a pleasant morning before a long day in a deposition. Ran 15 minutes at 6:29 pace and total pace of 7:07.
Humid weather makes you think you're hot and tired but once I got off the treadmill, I felt fresh and was not breathing hard. |
| Nike Pegasus 28 Miles: 4.50 | Treadmill Miles: 4.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 110.03 | 1.00 | 14.00 | 3.12 | 128.15 |
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| Brooks PureFlow Miles: 62.90 | Treadmill Miles: 24.30 | Nike Pegasus 28 Miles: 42.25 |
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| Night Sleep Time: 53.88 | Nap Time: 0.00 | Total Sleep Time: 53.88 | Weight: 179.60 | |
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