| Location: Orem,UT,USA Member Since: May 01, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: None to speak of. Used to race road bikes - racing as a Cat 3 middle-of-the-pack rider. Have been a social runner for 10+ years and have run over a twenty marathons including DesNews, Salt Lake City, St George, and Las Vegas. Neighborhood running group is very consistent and have spent many fun times and good miles with group. Short-Term Running Goals: Goal is to run under 3:20 hours for a marathon and in the process qualify for Boston. My qualifying time for Boston is 3:30 Personal: Married, 5 kids. Have 3 soccer stars in family -- my two oldest girls and their little brother Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 80.90 | 2.00 | 30.10 | 0.00 | 5.00 | 118.00 |
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| Night Sleep Time: 101.67 | Nap Time: 0.00 | Total Sleep Time: 101.67 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4.0 miles @ 11:16/mi. Neighborhood loops with Paul, Larry, and Lyle.
It was great to be able to run with Larry and Lyle this morning. It's been a while. Larry and Paul started from Paul's house then shortly met up with me. Larry was just going short so we ran up and around the Northridge Park loop and back. Just before getting to Larry's house we ran into Lyle. He followed us to Larry's then Paul and I looped up to Northridge Park again with Lyle. At the 4-way stop I had to head back.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles @ 9:01/mi. Murdock trail north with Paul.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles @8:30/mi. Canal trail to Will's Pit Stop at Mouth of Canyon and back solo. Got to bed late and ran solo at 8am.
Headwind into the canyon but felt good as tailwind returning via my favorite hill up 800 North coming up from Will's. Kept a steady pace varying my not more than 10 seconds per mile.
Saw that Paul ran fast this morning and had to put in a decent effort so as to not fall behind too much.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:30/mi. Timp park to Vivian park with Paul, Wayne, Larry, and Jo.
It was so great having 5 of the old gang together to run again. Having it be 55° at 7:45am in early Feb was also great...and something none of us old runners could remember ever occurring before.
Larry's just getting back into running so we stayed with him and ran slower for the first 1.5 miles. We then picked up the pace a little. I threw in a couple of fast miles at the end, but I only got down to about 8:00 pace for the last 3 miles.
It felt good to have another 20+ mile week during the winter. The average pace is picking up. Hoping to have 8:30/mi or even 8:00/mi feel "average". If I stay on this track, it should happen by late spring.
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| Night Sleep Time: 7.42 | Nap Time: 0.00 | Total Sleep Time: 7.42 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:32/mi. Murdock trail north with Paul. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 9:02/mi. Murdock trail north with Paul.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 2.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:46/mi. Murdock trail north with Paul.
After the 3 mile turn around we pushed uptempo the next 2 miles: 8:09, 7:49.
We then recovered at 9:50 pace
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 3.50 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 10:05/mi. Great run with Kevin, Wayne, Larry & Jo.
We headed up the hillside from Timpanogos park and ran about 2.75 miles together at easy sightseeing pace until we descended to Nunn's park. At that point Larry and Jo headed back to Timp park on the Provo River trail. Paul, Wayne, and I continued up to Vivian park. I had to get back so I headed back and Wayne and Paul continued on up South Fork a ways.
Ran at 7:55/mi pace from Vivian back to Timp park. Felt good. Was a beautiful day tho' a bit cold compared to the last few - 36 degrees or so.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 2.50 | 0.00 | 0.00 | 8.00 |
| 5.5 miles @ 8:47/mi. Murdock trail north with Paul.
2.5 miles @ 7:30 with Alex at the Timp track.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.60 | 0.00 | 2.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles @ 9:19/mi. Murdock trail north with Paul.
Mostly easy pace. Picked the pace up a little as we went along. Kicked the last 1/4 mile at 7:08/mi.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 2.00 | 3.00 | 0.00 | 0.00 | 11.50 |
| 6.7 miles @ 8:42/mi. Murdock trail north with Paul.
This was apparently a "get faster as you go" run.
9:35, 9:26, 9:03, 8:41, 8:08, 0.5 @ 8:03, 0.2 @ 8:26/mi, 0.35 @ 6:41/mi.
Felt good today. Started out feeling tired and cold but felt better as I ran. I pushed Paul for the last couple of miles but he then showed me who's boss and kicked faster than I could for the last block or so.
4.8 mi. @ 9:05/mi. Got out in mid afternoon with Kate.
Ran from her apartment in Provo up to the Seven Peaks and then up into the hills along the bench. Was pleasantly surprised at Kate's fitness level. She ran strong the whole way and has obviously been running a fair amount lately.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:09/mi. Provo canyon with Paul and Wayne.
The thermometer said 32°, but we all thought it felt much colder, more like 20°. None of us felt speedy this morning. I was pleasantly surprised to see we had averaged 9:09/mi. It felt much slower. It felt good to finish.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:08/mi. Murdock trail north with Paul.
Definitely cold at 21º and a "feels like" 15º. Started out tired but warmed up/woke up as we ran and finished stronger than we started 8:30s vs 9:15s /mi.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 miles at 8:00/mi pace. Lunchtime run up City Creek to picnic spot #3
Was being chased by another runner running almost my speed. I had to work hard up the hills to stay ahead of him. Temps were nice in the mid 40°s
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.0 miles @ 9:12/mi. Murdock trail north with Paul.
Felt cold even though was only 30°
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 5.60 | 0.00 | 0.00 | 11.20 |
| 11.2 miles @ 8:59/mi. Provo Canyon with Paul.
It was around 30° at 6:30am when we started at Timpanogos Park, but with the strong, cold headwind it felt more like low 20's.
We mostly ran at a moderate pace up (I chased a runner up South Fork for a bit and pulled ahead of Paul). Coming back down we raised our effort levels and pushed the pace harder.
Up, headwind: 9:58, 9:44, 9:50, 9:32, 9:46, 0.6 @ 10:23/mi
Down, tailwind: 7:37, 8:30, 8:06, 0.6 @ 8:14/mi, 8:12, 8:09/mi
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 80.90 | 2.00 | 30.10 | 0.00 | 5.00 | 118.00 |
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| Night Sleep Time: 101.67 | Nap Time: 0.00 | Total Sleep Time: 101.67 | |
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