| Location: Lehi,UT,USA Member Since: May 26, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: Mt. Nebo Half 2011 - 1st Overall 1:10:17
St. George Marathon 2011 - 38th overall - 2:47:25
Speedy Spaniard 10k 2011 - 6th Overall - 35:55 6.1
Hale Freezes Over 10k 2011 - 3rd Overall - 35:56 5.97
St. George Marathon 2010 2:56:35
Hobble Creek Half 2010 4th in age 1:21:19
Highway to Hale 2010 3rd overall 37:25
5k in Lindon 2010 17:16
Utah Valley Marathon 2010, 3:01:26
Lehi 5k, 18:24
Timpanogos Half Marathon, 2010 1:54:29
Speedy Spaniard 10k (2009) 40:15
Hale Freezes Over 10k (2010) 40:16
Freedom 10k (2009) 41:34
Provo River Half (2009) 1:30:59
Symantec (Lindon) 5k (2009) 19:16
Short-Term Running Goals: Sub 17: 5k, sub 36 10k, sub 1:15 half, sub 2:40 full
Long-Term Running Goals: Run a lot, stay healthy |
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| Slow miles | Fast miles | Total Distance | 200.62 | 38.00 | 238.62 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| Ran trail 51, well some of it. It was pretty snowy. Put the microtracks on partway up 51 after dry canyon. One I got on top, ran into some deeper snow. Most of it was crusty so could kind of stay on top of it. But would occasionally break through up to the knee. One the trail 31, or 37, with 51, that is up on top, 51 looked just brutal with the snow. So I headed more south on the trails that head towards the gun range. Trail wasn't too bad, though it is chewed up pretty heavily. |
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| Slow miles | Fast miles | Total Distance | 12.00 | 0.00 | 12.00 |
| Ran from gun range on bslt to grove creek. Once I got to grove creek I tried to find the trail that the timp marathon uses to go up the front that meets with the grove creek canyon trail. I partially found it, enough to know that it is one steep, crappy climb that will not be fun during the race. But it gets over soon enough. reblistered my blister on the left foot. Love the double blister. |
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| Miles through Lindon |
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| Slow miles | Fast miles | Total Distance | 24.00 | 0.00 | 24.00 |
| Ran from House in Lehi, Up Suncrest and around point of the mountain. The Up on the south side is much better than the down on the north. Just too steep to be comfortable. This was my longest training week ever. First time over 65, I think, maybe it was 63. But either way, longest week ever, by at least 10 miles. Writing this on Sunday, and surprisingly not sore at all from this weeks runs, which I was pretty tired and sore yesterday. Though my left knee is slightly stiff/sore, which is very uncharacteristic for me. Hopefully it isn't really anything. One week closer to my first 50k, not sure how many miles I should put in before hand to be ready for it. |
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| Slow miles | Fast miles | Total Distance | 10.00 | 10.00 | 20.00 |
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Never sure on how to split fast vs slow miles. Somedays a 7:30 seems fast and somedays it seems slow. For purposes of this posting, I will say anything under a 6:52 pace is fast, since that turns out to be a 1:30 half marathon pace, or very close to it. And that was also my average speed. Ran 12 in the AM on the JRT. It was a great morning to run. A little snow, a few slick spots, great temperature. Headed south on the Jordan River trail, after a 1 mile warm up at 7:46, I decided to try to push the pace a bit, here and there. 1 7:46 150 bpm 2 6:31 159 bpm 3. 6:44 151 bpm 4. 7:19 134 bpm 5. 6:56 143 bpm 6. 7:19 144 bpm 7. 6:49 143 bpm 8. 6:05 164 bpm 9. 6:49 150 bpm 10. 6:52 155 bpm 11. 6:34 151 bpm 12. 6:35 161 bpm Ran 8 at lunch in Lindon. Ran first 5 or so miles with Wes. Headed out on our old Walmart run, and when I figured I was out far enough to be at 8 when I got back, I picked up the pace for the last two miles. 6:44, 6:24. I must say, putting down a 6:24 for mile 20 for the day is not too shabby. And still feeling good. I could have run more. Garmin says I burned 2900 calories in the 2:25 I ran today. 13. 8:32 128 bpm 14. 8:49 127 bpm 15. 8:45 124 bpm 16. 8:04 122 bpm 17. 8:06 122 bpm 18. 7:50 129 bpm 19. 6:43 147 bpm 20. 6:23 164 bpm
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| Slow miles | Fast miles | Total Distance | 17.00 | 1.00 | 18.00 |
| AM Ran and out and back south on the JRT. Did a one mile speed run of 5:46, I think. Need to double check the watch. Thought I was going faster. Love the feeling after going fast. Makes every run seem better somehow. It is also interesting after going faster, how faster paces seem slower for the duration of the run, well, some of the duration, guess it depends on how much farther you go. Ran 6 miles in the pm on the Bonneville Shoreline trail. Took some brand new blue shoes and brought back some brand new brown shoes. |
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| Slow miles | Fast miles | Total Distance | 17.00 | 4.00 | 21.00 |
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Ran 13 on the JRT, 7:32 average. Ran into another stupid skunk. Not sure why they think running down the trail for a quarter of a mile will get them away from the runners. Takes them awhile to finally head off to the side. Having a little tightness in the arch area of my right foot after the run. Hopefully just a very temporary thing. Ran 8 more miles. 3 of them with Chris and Jodie which helped me to go faster. I averaged 7:04 pace the last 8 miles. Felt much better for this later run |
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| Slow miles | Fast miles | Total Distance | 14.32 | 0.00 | 14.32 |
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Ran up Lake Mountain this morning with Scott and Seth. It was almost a 3000 foot climb. Love the hills. Absolutely spectacular run, both up and down. Really loved the new cascadia 6's.
Ran another 6 through Lindon. Was feeling very fatigued. Last mile I picked up the pace which felt much better.
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| Slow miles | Fast miles | Total Distance | 15.00 | 0.00 | 15.00 |
| Ran on the bonneville shoreline trail from orem soccer park about a mile and a half past grove canyon. Love the new comfort ride of the cascadia 6's. No hot spots, no discomfort. May be the most comfortable shoes I own. Forgot the garmin this morning. May be the second time ever I have forgotten. But at least remembered the gps on my phone, which sometimes tracks up to a half mile short. But I think compared to Nick's garmin where we turned around, should have been 15, which the phone said when I got back to the car. This is the most I have ever run in a week, following a week which I ran the most miles ever. Slightly twisted both ankles this morning on the chewed up trail. Horses and mountain bikes when the trail is muddy really makes it dangerous on the ankles. Just have to go slower and pay much more attention I guess. |
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| Slow miles | Fast miles | Total Distance | 8.00 | 2.00 | 10.00 |
| JRT south |
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| Slow miles | Fast miles | Total Distance | 7.00 | 4.00 | 11.00 |
| Ran with Chris and Jodie. Did 4 mile tempo run with splits at 5:54, 5:49, 5:43, 6:00 |
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| Slow miles | Fast miles | Total Distance | 20.00 | 0.00 | 20.00 |
| Ran 20 in 2:29. did loop from Lehi, up frontage road to draper, over to red wood road and back. |
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| Slow miles | Fast miles | Total Distance | 9.00 | 3.00 | 12.00 |
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Ran 12 in 1:26 Knee started to get sore on the inside portion. I think it is coming from some knots in my quads, which probably came from suncrest a couple of weeks ago, just in there long enough to cause some tendinitis. |
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| Slow miles | Fast miles | Total Distance | 0.00 | 14.00 | 14.00 |
| splits . 1:34, 6:45 average 7:38 7:08 6:56 6:53 6:38 6:54 7:02 6:38 6:33 6:33 6:19 6:44 6:15 6:09 |
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| Slow miles | Fast miles | Total Distance | 2.00 | 0.00 | 2.00 |
| Knee started to act up, so only ran 2 to try to rest it up in hopes it will get better soon. Lots of ice, massage and ibuprophin. |
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| Slow miles | Fast miles | Total Distance | 26.30 | 0.00 | 26.30 |
| Decided to see how the knee would do today. So got up at 4, out the door around 4:45 (I need to gather my stuff and get better organized the night before). Went out on the JRT south to saratoga springs. Made it to the end of the trail just past the golf course which turned out to be exactly 10 miles out. Which also was just past the turnoff to Lake Mountain, which give me a good idea for about a 30 mile run from my house to the top of Lake Mountain and back, when I can do it with the same pair of shoes. Maybe when the snow is gone on the road up there. Anyway, the splits aren't anything to write home about, didn't do any sub 7 miles today, just kept a nice uneven pace, mostly in the 7's. Averaged 7:33 in the AM 20, and 7:47 for the 6.3 in the PM. The knee got a little sore around mile 10, and stayed a little sore most of the day. After I got back from the 6.3, it suddenly went away, so keeping on the ice and hope it doesn't come back. |
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| Slow miles | Fast miles | Total Distance | 200.62 | 38.00 | 238.62 |
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