| Location: Salt Lake City,UT, Member Since: Nov 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: 50k:Â 4:59 at Buffalo Run in 2010Â (32 miles)
Marathon:Â 3:01 at St. George in 2009!
Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this! Short-Term Running Goals: Carpe Diem.
Don't trip over my own feet. Long-Term Running Goals: Keep running. Personal: 1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.75 | 4.00 | 1.40 | 2.75 | 190.90 |
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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 |
| 6 recovery pace on JRP. Recovering from our friends 40th birthday party last night. The food and drink was unbelievably yummy! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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I ran up and down the JRP randomly running into and running with co-workers, 5 or 6 total encounters. It was such a gorgeous day it seems many of us were taking advantage of it. The only bummer was going back into my office. 8:41 ave pace.
Hope you all got out.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 6 miles on JRP with 4x1/4 mile intervals: 1:20, 1:22, 1:23, 1:20 (ave 5:21). I'm surprised this was the same as last week. 9:08 ave pace for run. | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery pace miles on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 0.00 | 0.00 | 0.00 | 19.25 |
| Ran trail to the ridge line by the comm. towers, then back down BST into City Creek Canyon, up the road and trail at roads end, then back down City Creek Canyon and home. I should have turned around earlier but it was such an incredible day and so beautiful in the woods. I was amazed how cold it was up past the end of the road in City Creek Canyon. There was still snow on the ground even though it has been near 70 in the valley this week.
19.25 miles. 3:24. 10:37 ave pace
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| "7.5 steep trail miles. City Creek to towers and home." That's what I said last Saturday. Guess I'm in a rut. Scary nice weather for November! | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5ez on JRP. Some days a good run will snap me out of a funk, today I just had a funky run. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile progressive run. | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| jrp ez | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I need to check my Garmin but I think I ran 6 miles.... Up to the towers and back home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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10 steep miles- City Creek to City Creek Peak (top tower) and home.
Elevation gain + loss = >3,500 feet / 10 miles.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez on jrp | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Nice day for a run. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 1.75 | 6.00 |
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Steep run, house to lower tower (saddle) and back. elevation gain + loss = >2,400 feet.
6 miles w/ 4 x 4min uphill intervals with 2 min recovery. interval pace ranged from 8:05 to 10:21 dependent upon grade and is thus meaningless.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| I thought I was going out for 6 miles at recovery pace, but evidently I don't deal well with peer pressure. 1- 8:07 warmup? (included opening the security gate)
2- 6:55 3- 6:56 4- 7:00 5 (0.6)- 6:28 5 (0.4)- 6:47 cooldown? 5 miles at 7:07 ave. The fast guy is, of course, still fast but the other two regulars are getting faster. Pretty soon I'll need a bike to keep up.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| 17.4 hilly/mountain trail miles. House to lower tower, BST back into City Creek Canyon, up BST to above Aves, back down into City Creek Canyon, and home. I felt pretty good until the last mile or so when I started running out of fuel and hydration. Garmin: 17.37 miles. 11:51 ave pace. 3:25 total time.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
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10+ steep miles. House, City Creek, BST, City Creek Peak, and back home. I ran with Huans32 and had a great time. It ended up being a great day for a run. I'm glad it didn't snow or rain....
Garmin- 10.4 miles, 1:48 total time, 11:36 ave pace (including some sight seeing and pit stops). Elevation gain + loss = >3,500 feet / 10 miles.
I never paused my Garmin and ended with almost 0.4 miles more than Mark even though we ran together the whole time, but who cares.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 1.40 | 0.00 | 5.00 |
| 5 miles on JRP. Paced with a friend on 3, 2, 3, and 1 min intervals. Not sure of pace, maybe low to mid 6s? Legs a bit heavy from last week.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 ez on JRP. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5ez on JRP | | Add Comment |
| | Race: |
SDRC Thanksgiving Day Run (3.1 Miles) 00:31:12, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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Bountiful Turkey Trot
It was a beautiful day for a race. We pace smart and ran a good race. Here are our splits:
1- 9:48 slight downhill
2- 10:35 gentle uphill
3- 10:21 sort of level?
.1 @7:09 pace
ave 10:10 pace.
31:12, 9th of 10 in my age division!
Oh yeah, one other thing, my 10 year old daughter beat me by 1 second with a crazy sprint across the line. ;) She was 6 of 30 in the 14 and under group. That's a tough age group with both grade schoolers and high school teens.
7.5 miles City Creek up to lower tower. | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| 14.18 hilly trail miles at ez pace- 11:26 ave, 2:42 hrs. City Creek to BST to head of Dry Gultch and back.
I know not why but it was one of those days where my legs felt heavy and I was a bit tired, not bad but I felt like a ran farther than 14. (Maybe it was the 2 slices of pumpkin pie I ate for breakfast?) I came home, ate, showered, and took a nap; before building a Lego house and painting a real room.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6ish EZ on JRP with friends. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.75 | 4.00 | 1.40 | 2.75 | 190.90 |
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