| 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 | | 148.75 | 0.00 | 1.00 | 1.40 | 151.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 1.40 | 6.10 |
| 4 x 2 min intervals @ a very unpleasant pace. I don't have much confidence in Garmin for such short intervals but it said 1.- 5:44 pace, 165bpm ave. 2 min recovery, 145bpm
2.- 6:01, 166bpm, 3 min rec., 137bpm. 3.- 5:54, 165bpm, 3min rec., 138bpm. 4.- 5:59, 165bpm. These intervals left me wondering if I should get a new inhalor?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
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I was running late for my run and in my hurry forgot my gloves. My hands were numb with cold. I also forgot to turn on my Garmin for the first 3.5 miles. Then I toward the end of my "10 mile" run I forgot how to add so ended up running further than anticipated. Ye gads! Average pace about 9:00. Legs a bit sore from yesterday's short intervals. I must need to do more speed work if 4 @ 2 minutes made my quads sore. I can run up and down a mountain and not be sore the next day but a few fast intervals on the flat land and I'm feeling it. Sheesh!
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. About 5 miles at a very easy pace, 9:30 ave. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| I started at my kids school and ran the dog home (~3 miles). Then I did 15 more: home, City Creek Canyon, BST to head of Dry Creek, and back. It was a bit chilly at the start, mid teens? Coming back there were a few really icy sections. For one of them I sat down on my heal and slid down, much safer than trying to run down the ice.
3:20 hrs 11:09 ave pace.
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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 on JRP. It was a bit nippy out there. The first 5 miles I felt fine but then the wind started to pick up and my hands got very cold. 21 degrees + 10 mph wind = 10 degrees with the windchill = I needed warmer gear than I had on. Tomorrow night we head south to warmer weather. We hope to spend one day at Disney Land but unfortunately this is not a pleasure trip. My wife's grandmother died. She was in a somewhat bizarre and tragic accident. She was run over... by her neighbor... in a wheelchair. Grandma tried to hold the door open for the neighbor but the neighbor lost control of the chair and knocked her over. Then the neighbor panicked and couldn't stop the thing, running Grandma over from toes to neck. Those electric chairs can be heavy. Grandma had compression fractures in her spine and I know not what else. Grandma was 92 and had a living will that said I'm ready to go so no life support, and a week or two after the accident she went. Could we all be so lucky as to live such a long, and from what I could see, happy and fulfilled life. So tomorrow after school we head south so my gentile kids can sing "Families Can Be Together Forever." :) :( What a long strange trip this wonderful life is.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 ez on JRP. Our section of the trail was PLOWED!! :) How cool is that? A plowed paved trail! SWEET!! 18 degrees, windchill about 7 degrees. I wore my screwed shoes and was dressed appropriately which made for a great run in the snow. Heading south and may not run or post till Tuesday. Over and out. Fly
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Back at work today. Legs a bit stiff after not running for a week
Trip was as good as could be. We did make it to Disney Land between the funeral and burial. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Legs a bit stiff from the week off but it feels good to get out and run again. JRP
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| The air is getting thick. When I left for my run the state DAQ web page said we were just below the hold your breath threshold. When I came back we were just above. EPA says we are above. The pollution is increasing with no end in sight. Pray for wind! I'm not sure where or when I'll run next.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Ran up to get out of the pollution. City Creek, BST, lower towers, and home. Old lumpy, crusty snow. I should have worn screwed shoes and gators. Moderate effort but slow conditions. 11:37 ave pace. time- 1:24.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| City Creek, BST, down Dry Creek, and back. When I left it was 19 degrees with "freezing fog" but the air quality was reported to be ok. My house was just at the edge of the fog and it didn't take too long to run up and out of it. Running into City Creek Canyon was noticeably colder but once I climbed up and out of the canyon it was a gorgeous, sunny day. The trail was very icy on the climb but up on top the trail was great, nice firmly packed snow that was reasonably smooth. On my return back down into City Creek Canyon the trail seemed even slicker and I found it much easier and safer to just sit on my heal and slide down the trail on a few stretches.
16.5 miles. 11:55 ave pace. time- 3:16
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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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VERY slow, moderate effort run. For the time and effort I could have run 7 miles on flat, dry, paved trail. But that trail is in the polluted and frozen fog, so I drove to the Ensign Peak trail head and ran up a slick, frozen, and lumpy trail from there. Above Ensign Peak I could see my shadow. :) 4 miles, 55:34, 13:49 pace !!!
Pray for wind to blow this muck out of here. It is supposed to snow tonight and that should do the trick. Today is the solstice. It's longer days from here on out - Hurray for that. I hope you all are ready for your holiday doings.
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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 |
| The air quality is not great but better. 6 miles on the JRP at an ez pace and effort. 9:10 minute mile. Snowing and a snowy trail, but it was not deep enough to be of concern. It took a lot of effort to get out the door today and once I was out I didn't have any desire to push the pace. Oh well, it was good just to get out.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2 miles @ 8:36 ave. pace, followed by gluttonous eating at my work's pot luck lunch. Now I'm full and tired. | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Ran BST to the mouth of Dry Creek and back. It was cold, upper teens to mid 20s and I was a bit over dressed, but I don't get the guy and gal running in shorts?
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| FINALLY the air is cleaner! :) 6 miles on JRP. 8:28 average pace. One mile at 6:42 to see if I could still run after such a sporadic month.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| This is what winter running should always be like!! Blue sky! Warmer temps! (near 30?) Some nice light and fluffy powder! I ran up the BST to the lower tower and then took the service road (dirt and closed to traffic) home. Running down the service road in the powder was great fun. I wish more winter runs could be just like today. I was a happy fly.
12.39 pace, but who cares. Pace on snowy trails is pretty meaningless.
Happy new years!!!
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 148.75 | 0.00 | 1.00 | 1.40 | 151.15 |
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