| 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 | | 304.50 | 39.80 | 138.70 | 4.50 | 51.00 | 538.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | 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 |
| Standard Monday morning run with Paul, Kent, and Larry. 8:40 pace more or less. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| 7:30am MWCN D&O mtg. prevented me from getting out. |
| 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 | 0.00 | 0.00 | 5.50 | 5.50 |
| Larry suggested to Paul, Kent, and me that we run the "Never Ending Hills" course. It's a winding course through the hills of Northeast Orem and Lindon. I pushed a little a couple of times but mostly just ran along at a moderate pace. |
| 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 | | 0.50 | 3.10 | 0.00 | 0.00 | 0.00 | 3.60 |
| Warmed up for about .5 miles. Ran with Paul a near 5K pace for an entire 3.1 miles. Ran it in 21:18. I think I can shave off a minute and a half to go under 20 minutes for a real 5K. |
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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 | 0.00 | 0.00 |
| Girls' soccer games prevented me from getting out on a run. |
| 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 | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Standard Monday morning run with Paul, Kent, and Larry. Paul and I inserted a fartlek of around 0.6 miles at about a 6:30 pace, and Kent and I averaged about 7:00 for the last mile or so. The total overall average pace for me was about 8:30. Kent made it into St. George, but Paul, Kurt and I did not...bummer! I guess there is still a chance in the later lottery, but I went ahead and signed up for the Top of Utah Marathon anyway. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| I ran the normal Wednesday morning hill. I got a late start (about 20 minutes late!) I saw Paul about hill 3 - I was on my way up he was coming down. Paul went to the bottom and doubled back up for me. I met him at the base of hill 2. I was tired but we still managed to run the mile or so of gradual downhill back home from the base of the hills at about a 7:20 pace. I didn't really feel much like running when I started, but it ended up being a good workout that I quite enjoyed. I need more sleep. 5 hours just doesn;t quite do it for me. Overall average pace was about 8:48. |
| 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 | | 3.00 | 2.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| First two miles were quick. Middle three were slow with Larry and last three were medium fast. Muscles felt a bit tired later in day. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 1.00 | 0.00 | 0.00 | 7.00 | 11.00 |
| Hard run up into Wasatch Mountain State Park starting at the Homestead. |
| 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 | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Larry, Kent, and Paul ran. Normal Monday route. Easy run interspersed with two .5 mile fartleks run at 6:20 pace and sub 6:00 pace respectively. I felt strong but was pushing it hard for the fartlek sections. |
| 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 | | 2.00 | 0.00 | 4.50 | 0.00 | 1.00 | 7.50 |
| Ran with Paul and Larry. Had to take a bio break and thus was running near marathon pace just to catch up. The run felt OK but I certainly need a bit more sleep. I may run the Homestead 15K just to get a chance at a free St George Marathon Entry. Hawk is holding a drawing at the end of the run to give away one of the free entries that SGM has distributed to race organizers. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got out a bit late and ran the regular Thursday route with a twist. I ditched the hill up 2000 North and instead ran along Heatherridge out to 4th East and then east on 16th down to 8th East and 12 North, then back via 4th East to home. Did 7 miles at a sub 8:00 pace. Felt great as there were no real surges nor hills. Found the main group back on 80 West chatting after having run the Ward 5K route to practice for Saturday's race. |
| 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 | | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ward 5K - Ran it in 20:50. Not too pleased, but still feel that I could do better. Mile 1 was 6:02, Mile 2 6:40 and mile 3.1 8:08 - I then ran back and got the boys and ran with the Burley for an additional 3 miles. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Abbreviated Tuesday run due to bio break. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Ran with Kent and Larry up the normal Wed hill route. Feeling tired - need more sleep. |
| 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 | | 5.00 | 2.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Larry, Kent and Paul. Normal Thursday route + 2 miles before the group. I ran the first two at about a 7:20 pace to catch up with group HRM read 165bpm for first 2 miles, 140-150bpm for easy 5 miles. Hill sections HRM was at 181 bpm. |
| 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 | | 8.00 | 2.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Good run with Larry Kent and Paul from Trefoil up South Fork to Branbury Park. Felt pretty tired at first but finished feeling good with about a 6:45 pace for last 2 miles. HRM read 170-181bpm for much of the run. Seemed a bit high for the pace we ran. It did seem consistent with the effort though. I was dragging for the first half. |
| 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 | | 3.50 | 0.50 | 0.00 | 0.00 | 2.00 | 6.00 |
| Average pace was 8:33 overall according to Paul's Garmin. I was feeling tired from lack of sleep but felt pretty good physically. Had a few surges during the run with Larry and Pual. Finished the last half mile at about a 6:40 pace. HRM read between 135-150bpm for all of run excepting the surges. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Normal hill run for Wednesday. Took it slower than normal. Only finished 1 minute up on Paul and Larry. Larry seems to be getting stronger. Got only 5 hours sleep - feeling tired. No HRM. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Got out with Paul only. Ran first 2 miles at 6:45 pace, Ran last 6 at sub 8 minute pace. Finished 8 miles in 62 minutes. Felt good throughout, though the first mile was a bit painful while waking up. No HRM worn. |
| 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 | | 11.00 | 4.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Paul Larry Wayne & I ran up past Bridal Veil Falls for a total of 15 miles. Pace was 7:55 for most of run. HRM read 150-160 except for a few surges and the last three miles when I was at a 6:50 pace and HRM was at 181 bpm. Felt great throughout run. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| In Moab |
| 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 | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| In Moab |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to Logan for Grandma Johnson's funeral. Unfortunately schedule would not allow for any running. |
| 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 | | 4.00 | 2.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Normal Tuesday run with Kent, Larry and Paul. Ran two extra miles at 7:15 pace before joining the group. Expected to hike to Stewart Falls so I didn't go for additional miles. Was hoping to do 10 miles today. Perhaps I can get 3-4 more miles this evening. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Normal Hill Run with Larry and Kent. Paul did not make it out. |
| 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 | | 8.00 | 3.10 | 5.00 | 0.00 | 0.00 | 16.10 |
| Ran a circuitous route to the Strawberry Days 5K for 8 miles - HRM was at 135-150bpm for all 8 miles. Ran a 20:32 5K without pushing too hard- HRM read 155 for first mile, 190 for mile 2 and 181 for mile 3. Didn't win the post-race St George entry lottery, but Paul did. Then ran home at about a 7 minute pace with HRM at 170 bpm. |
| 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 | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Went on a bike ride/run up Provo Canyon with the family for Family night. I ran and pushed Andrew in the Burley, everyone else rode bikes or Rollerblades. Got a decent workout and had fun with the family. |
| 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 | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| The miles listed above are what I think are rough equivalents for the bike mileage I did. I tested out a new bike light setup from my brother. I went up Provo Canyon to South Fork on my mountain bike at 10:30pm. The lights worked great and I got a great workout. I think I may have pushed it a little too hard though. My left knee is a bit sore this morning - probably from pushing too big a gear up the hills. I did about 20 miles on the mountain bike. My conversion from bike miles to running miles is about 3:1 for mountain bike miles and 4:1 for road bike miles assuming a solid hard pace for each. I have done many century (100 miles) bike rides and I believe that it is roughly equivalent to a marathon. Recovery from a bike ride is quicker (1-2 days), but exhaustion from the ride is much greater for a century compared to a marathon. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| WBR support. Bike equivalent. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran with Larry and Paul. Normal Tuesday route. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran solo in evening. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran solo this morning. |
| 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 | | 10.00 | 0.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Nice run up Provo Canyon with Larry, Paul, Wayne, & Kent. Pushed it coming down to mouth of canyon and ran last 3 miles with Wayne at around 7 minute pace. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 | 6.20 | 0.00 | 0.00 | 6.20 |
| Ran to mouth of Canyon and back near dusk. Better than nothing, but was hoping to get a long run in. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 20 miles on the bike up Provo Canyon. Good ride. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Got out on a solo run. Nobody showed and so I ran the normal Thursday loop backwards to see if I could catch anyone. No luck. I was feeling a bit out of sorts because of the previous night's bike ride. |
| 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 | | 10.00 | 6.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 50 miles on the Bike. Biked to Alpine and then headed up Provo canyon in about 100 degree heat. It took me over an hour to stop sweating even though I showered as soon as I got home. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles along the trail in Vail, Colorado. I definitely felt the added elevation. Vail is at about 8800 feet and I felt a very noticeable difference in effort. |
| 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 | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the treadmill in Vail, Colorado. Freak thunderstorms kept me inside on the treadmill. Temp was about 85 degrees in the gym. I sweated like a pig - not a square inch of dry shirt or shorts. |
| 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 | 0.00 | 0.00 | 8.00 | 8.00 |
| 25 miles on Bike in Vail Colorado. Nothing in or around Vail is flat. Pushed it pretty hard. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 20 Easy miles on the bike up Provo Canyon. |
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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 | 0.00 | 0.00 |
| Traveling to Memphis. No run today. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 30 miles on road bike in Collierville, TN. Road with Jeremy and Angela (and about 30+ other riders) Pace was good enough for a good workout but was not too frenetic. Jeremy and I sprinted the last mile at about 29 mph. My legs were certainly burning after that effort. |
| 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 | 10.00 | 0.00 | 0.00 | 10.00 |
| Did 30 miles on the bike at about a 24 mph average with the Collierville, TN Bike World group. It was alot of fun, but I started to melt a bit when the attacks hit at about 25 miles out. Keeping a steady, fast pace is certainly much easier than going from a slowish (20mph) rate to a 30 mph sprint. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 hot miles in Memphis, Tennessee humidity. The temperature was not too bad in the mid 80s. Found a really cool trail that connected two city parks and then headed off through the woods to a river. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling from Memphis. No run today. |
| 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 | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 20 Miles on Road Bike up Provo Canyon. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Normal Thursday run with the guys. It was good to get out with them after what has been close to a month of not running together. Based on relative fitness levels going up hills, I have been keeping up even though I have been training solo on runs and spending a lot of time on the bike. Kurt was there and pushed hard going up the hills. He took me by about 4-5 seconds up both hills today. I was surprised that we arrived at the top of 2000 North (1 mile hill) 1:45 ahead of Larry and Paul. I felt I could have pushed it harder, but I was afraid that Kurt would also have pushed it harder if I had. I was in enough pain as it was. I sure felt last nights Bike ride. I pushed that ride alot and felt a nice burn in my legs even as I started out on today's run. It was a good kind of burn though. The kind that says you have been pushing yourself. |
| 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 | | 13.50 | 0.00 | 10.00 | 0.00 | 0.00 | 23.50 |
| Paul, Larry, Kent, Wayne, Kerry, and Greg Wrubel ran. Good run up Provo Canyon to Trefoil with some additional mileage up to Timp Cave. Felt good during the run and pushed pace near end to 7:00 per mile. For most of run I wasn't cognizant of pace but just going with the flow. I was a little disappointed that the pace wasn't faster when Paul brought it to my attention after the halfway mark. We finished 20 miles in under 3 hours including stops. Paul said we did the last 10 miles in 1:17 which is only a 7:42 average. That's not too great especially when you consider that a couple of the last miles were a little under 7:00 pace. We'll see how it goes next week at Provo River Half Marathon. Now is crunch time to get ready for a PR at Top of Utah. I have seven weeks left and I feel uncertain that I can go under 3 hours. I feel confident that I can qualify for Boston at a 3:20 marathon time, but I was really hoping to do much better. We'll see how I can step up the training over the next 6 weeks. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Didn't want a speed workout at the track and so I ran solo through Lindon for about 5 flat miles and then met up with Kent, Larry, Kurt and Paul at the track. After running a couple of miles, I decided I could have handled a speed workout. At the beginning of the run I was still a little tired from Saturday's 20 miles. I am running Provo River Half on Saturday and don't want to push it too hard, though I want to run every day this week. |
| 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 | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Solo run at night through Lindon and PG. Took flat loop out to Lindon Park and back.Ran first half rather slow bit picked up the pace considerably coming back. I think I am going to get out on my roadbike tomorrow. I finished up the run at about 11:30 and will not likely be able to get up for the normal Wednesday hill run. I know I am racing on Saturday but I feel I need to get out every day this week. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran solo at night. Did not push it too hard as I am running the Provo River Half on Saturday. |
| 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 | | 2.00 | 0.00 | 13.00 | 0.00 | 0.00 | 15.00 |
| Ran Provo River Half Marathon. Did it in 1:35 which was considerably slower than I had hoped. I am really going to have to work on training at speed to get my half marathon time below 1:30. Wayne ran it in 1:32 and Kerry ran it in 1:34 I think. Greg ran it in 1:31 or something close to that. I need more miles in my legs, I think. I actually sped up at the end, so it was not a problem of fading. My last couple of miles were at 7:01 and 6:53 pace and it was flatter with more turns. Some girl tried to pass me in the last 100 feet. I surged and pulled ahead but when she surged again, I had to give it an all out sprint for the last 50 feet to take her by a couple of strides. I came into the final chute so fast I scared a couple of runners ahead of me. FWIW - I arrived at the bus pickup at 5:35. I barely missed getting on three different rounds of buses before I ended up on the very last bus. That would not have been too bad had the lines at the bathrooms not been so long. I warmed up a bit before getting in line at the portapotties. I did fight to get to the start line and crossed the start line at about 2:15 after the gun. Then I fought my way through the first couple of miles through the throngs. I know I would have been much better off if I had been near the front at the start. I was just on my way back from the Portapotties as the gun went off. Let's see how this week's training goes. This week I am going to have to time myself and see if I can go under a 7:00 pace for the ten miles of Provo River Trail. Perhaps I can get Kurt to go with me. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 3.00 | 0.00 | 3.00 | 8.00 |
| Ran solo this morning. It seemed odd that no one showed, but I know Larry and Kent are out of town. I ran the normal Tuesday route and added on an additional 2 miles at the end. All in all I felt good. Unfortunately forgot my HRM. I hope to add an additional 2-4 miles to each run this week. |
| 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 | 3.00 | 0.00 | 3.00 | 6.00 |
| Hard Hill run for Wednesday. Left late but caught up with Paul at top of hill. |
| 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 | | 8.00 | 0.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| Went with Rusty. Some miles were slow, some were fast when I jumped into another group along the trail. Rusty wasn't feeling too fast. |
| 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 | | 1.50 | 0.00 | 0.00 | 4.50 | 0.00 | 6.00 |
| Ran solo intervals on the track. Legs were somewhat hammered from weekend. We'll see how they feel tomorrow. Sasha, I did one mile intervals at a sub 7:00 pace with the last interval of 1/2 mile at a 6:12 pace. |
| 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 | | 2.00 | 2.00 | 2.00 | 0.00 | 2.00 | 8.00 |
| Ran with the big group this morning. Larry, Kent, Kurt and Paul showed. I got out for a quick 2 miles at a 7:00 pace before joining the rest of the group for the normal Tuesday route of 6 miles. My first 2 miles were quick for being the first 2 miles of the run but I think it helped me warm up for the 2000 North Hill. I pushed it hard up the 2000 North hill and hung with Kurt until the last 2 and a half blocks. I lost 8 seconds to Kurt on the way up the hill. Not bad, but I should be finishing even or winning the sprint - even if he is 25 years younger. Paul was hurting and cut out early. Larry and Kent were running rather strong. It is good to see Larry run well. |
| 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 | 2.50 | 3.50 | 0.00 | 0.00 | 6.00 |
| Ran tempo for Monday's route. Kurt and I led the group and finished 4:12 ahead of Larry and Kent. We ran the 6.2 mile route in 45:14. We did about 2.5 miles at about 6:45 pace but slacked off on the last 3 miles. The time did include a short break for Water at Lindon Park. |
| 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Early run with Larry. Dalliene was out of town and I went out at 4:30 with Larry while my boys slept at Larry's with Jo watching them. |
| 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| Fast pace for Tuesday hill run. 7:30 pace. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Flat loop thru Lindon. |
| 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 | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Thursday run up 2000 North with two additional miles. Larry dropped out after first 2 miles. |
| 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 | | 12.00 | 0.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| Went out with Mark Widmer in the afternoon.Went down to Spanish Fork and Leland and Springville. |
| 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 | | 12.00 | 0.00 | 6.00 | 0.00 | 0.00 | 18.00 |
| Larry Kent Paul and Wayne got out at 5am.Would have gone 20 but had to get back in time for an 8am soccer game with my boys. |
| 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 | 9.50 | 0.00 | 0.00 | 9.50 |
| Top of trefoiil to Vivian Park and back. Paul went with me and Larry Kent and Wayne ran back with me. |
| 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 | | 304.50 | 39.80 | 138.70 | 4.50 | 51.00 | 538.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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