| 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 | | 111.15 | 8.00 | 22.00 | 0.00 | 5.00 | 146.15 |
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| Night Sleep Time: 122.88 | Nap Time: 0.00 | Total Sleep Time: 122.88 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @8:40/mi. +/- pace. Murdock canal trail solo. Last mile was a lot faster. Had to time myself with the marks on the trail since Paul's Garmin was not with me;-)
Cold - 28º but felt colder.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:42/mi. Murdock trail north with Paul.
Low 20's, light covering of snow. Just enough to hide the slippery spots.
Feeling super tired. Need more sleep.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did not get out running in the am, but went snowshoeing for 90 minutes with D up near Aspen Grove along the Timpanogos trail. It was uphill all the way in and downhill back - 55 minutes in and 35 back. It was a good workout up the mountain and more like a fast paced stroll on the way 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 | | 2.50 | 0.00 | 1.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles @ 8:40ish/mi pace. Murdock Canal trail with Paul.
Just had a short time to run as I had to get back by 6:15am. Felt good to run a bit faster without a lot of additional effort. Woke up with the fitbit alarm this morning. That was encouraging. I wonder if it would wake me up if I had a short night's sleep. Might have to get me one of those.
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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 | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 8:45/mi. Provo Canyon down from Trefoil with Paul and Wayne.
We watched the thermometer on the car drop from 35° to 22° as we drove up South Fork Canyon. It felt pretty cold as we started down.
8:42, 8:35, 8:37, 8:25, 9:02, 9:00, 8:16:
We ran a moderately easy pace down South Fork and down Provo Canyon to Nunns Park.
7:15, 7:30
Paul and I pushed the two miles from Nunns to Timpanogos Park. We started at 6:54 pace after 0.3, but that was too aggressive and Paul faded. I finished about 45 secs ahead of Paul at the fountain.
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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 | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles @ 9:05/mi. Murdock trail north with Paul.
We both felt the effects of the "spring forward" time change, but we both managed to get out of bed and get out to run.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 2.00 | 2.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:38/mi. Murdock trail north with Paul
We threw in a little speed today. It felt good.
8:45, 8:32, 8:07, 7:32, 0.9@9:07, 0.5@7:04
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.0 miles @ 9:12/mi. Murdock trail north with Paul The anti-vehicle gates on the trail, which were open for winter, are closed again. I guess that's a sign of spring. It was encouraging to note this morning that we were running at an easy pace that we thought was around 9:30 or 10:00/mi but it was actually around 9:00/mi. Let's hope that continues. I would love for 7:30 pace to be my easy pace. Was feeling tired from lack of sleep the whole run. Temps were awesome at 48 degrees! It was on the verge of raining pretty much the whole time. |
| 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 | | 3.00 | 1.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 9:00 pace. Ran with Kate in Provo in the afternoon finished the run off with 1.5 miles of fartleks. She still has great speed.
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| Night Sleep Time: 0.13 | Nap Time: 0.00 | Total Sleep Time: 0.13 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 1.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| 11.5 miles @ 8:42/mi
3.5 miles @ 12:59/mi
Paul and I ran 11.5 miles:
9:35, 9:07, 8:38, 8:42, 8:43, 8:41, 8:40, 8:35, 8:36, 8:40, 7:21, 9:10
As we were pushing mile 11 we passed Larry & Jolene running the other direction. We were about 3/4 mile into our 1 mile threshold pace push so we greeted them but told them we couldn't stop. After finishing that mile in 7:21 we decided to go chase them down. Larry's just getting back to running so they weren't going especially fast.
From Paul: I was beat and could only manage 9:10 pace. Kevin ran ahead and caught them before me. I ended up running about 3.5 miles with them then a little more back to my house. These were slow miles, but it so nice to be running and chatting with them again.
I was tired and slow miles are always harder than faster miles. I was planning on 13.1 miles in a little under 2 hours. Instead, I went 15.7 miles in a little over 2.5 hours. I guess it's good "time on your feet" marathon training.
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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6.2 miles @ 9:42/mi. Murdock trail north with Paul.
Another easy day. Had an unplanned stop to take care of a bit of business from last nights dinner at Popeyes.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles @ 9:10/mi. Murdock trail north with Paul. Easy pace.
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| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 7:55/mi pace. Solo north on Murdock Canal Trail.
Was running at 8 ish pace for 4 miles and pushed it the last mile to get under 8:00/mi average. I need 8:00 /mi to be my easy pace, not my "marathon effort" pace.
It is coming along but never quite as fast as you want it. There are glimpses of the old speedy self coming through.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:00 /mi. pace. Solo to Lindon Park and back. Took the day off so I didn't get out till 9am. Wanted an easy run but also wanted a bit of hillwork. There is a short steep hill coming up out of the park on the way back and the run is all downhill out and all uphill coming back. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 8:47/mi. North on Murdock Canal Trail with Paul.
Temps were a bit chilly to start but soon warmed up to an ideal 50 degrees.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 7:50 /mi pace. North on Murdock Canal Trail solo in rain and sleet late in the afternoon. Felt good running in the rain and cold. Temps were low 50s and I had the music cranked. Original plan was to go really easy but picked it up faster and faster moving from 9:00/mi pace to 7:30/mi. pace as the rain got harder and harder. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 miles @ 7:58 pace. Up City Creek Trail from the SLC office.
Thought I'd go out for an easy run but my competitive side got the better of me. Saw a couple of "Ironmen" wearing tri gear at the corner of my building. They didn't look too fast so I thought I'd run with them. After the first 1/4 mile at 7ish pace, I quickly decided that I could not hang. I did keep them in my sights and actually gained some on them as we went up the hill. They stopped for water at the ranger station and I passed them. I then had to push it extra hard so they wouldn't pass me before I made it to my turnaround point. I must admit that I was pretty much at my threshold going up the hill and was still breathing hard all the way down the trail after I turned around at the picnic table #3. Got in the full 5 miles in under 40 minutes. My legs are pretty hammered and my left knee was bothering me a bit. Last night's run was pretty hard also. Tomorrow I should be able to take it easy.
Temps were great in the upper 40s and overcast skies.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:48/mi. Murdock trail north with Paul.
Nice easy day. A little on the dark and chilly side, but enjoyable conversation.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 8:45 pace solo north on Murdock Canal Trail.
Dark morning. Temps in low 30s. Nobody out in trail this morning - unusually desolate.
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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 | | 11.00 | 0.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles @ 8:56/mi pace. With Paul North on Murdock Canal Trail.
Temps were warm (high 60s) and the trail was crowded. We left at 11:20 and got back at 1pm
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles @ 8:50/mi pace. Solo North on Murdock Canal Trail.
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| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
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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 |
| 25 mile bike ride with D that I am counting as approximately 8 easy running miles. Made it to Highland and back along the Canal trail.
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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 | | 111.15 | 8.00 | 22.00 | 0.00 | 5.00 | 146.15 |
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| Night Sleep Time: 122.88 | Nap Time: 0.00 | Total Sleep Time: 122.88 | |
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