| Location: Cottonwood Heights,UT,USA Member Since: Oct 16, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: PR's
Mile: 4:59 (7/23/2008)
5K: 16:20 (1999)
8K: 27:50 (7/28/2008)
10K: 35:15 (1999)
10 mile: 57:49 (5/24/08)
1/2 Marathon: 1:14:45 (1999)
Robie Creek: 1:26:12 (1995)
Marathon: 2:39:14 (10-12-2008)
Short-Term Running Goals: I think I am currently capable of a 2:35 marathon. I just need to prove it. Long-Term Running Goals: Sub 2:30 marathon Personal: Originally from Boise, Idaho. Currently in radiology residency in Chicago. I have a beautiful wife, Marie, and a baby boy, Jonah.
Will be moving to Utah July 2009 for a year of fellowship training. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 378.00 | 4.00 | 5.50 | 3.50 | 391.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Took the boards this morning. Assuming I pass it will be the last real test for the rest of my like. I've been studying hard for this for the past 6 months. There was a lot to know. Rusult on friday, probably.
After the boards I ran 12 miles in Louisville. Multiple loops through a hilly park. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
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AM: 10 miles with an attempt at incline mile repeats on the treadmill. Tried to start at 6:40 pace and 7% incline. Made it about 4:30 before absolute failure. I think I bit off more than I can handle. After a few minutes of rest tried 7:20 pace and 8%. It wasn't as hard, but I was shot after about 1:30.
PM: 5 easy miles with Jonah. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM: 10 miles with Jonah
PM: 6 miles with Jonah.
I was Mr Mom today so this was how the running got done. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 4.00 | 0.00 | 17.00 |
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AM: 5 easy miles
PM: 12 miles with 4 mile tempo run on the path in about 23:30.
Got the results to my board exam. I passed 8 of 11 sections, which means that I have to take the 3 again in November. This should be rather easy because the volume of material is much less and I have studied for it before. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Needed a day to recover. Went out with Jonah, but it started to rain so we quit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7.5 and 5.5 mile runs, both with Jonah. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 3.00 | 0.00 | 0.00 | 25.00 |
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AM: 5 easy miles with Jonah
PM: 20 miles in the hilly forest preserve. Average of 6:51 pace. Miles 17-19 at 6:10 average. I haven't done over 16 since the 50K in April, so this was a little bit of a jump, but it went fine. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 with Jonah. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8+5, all easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 1.50 | 0.00 | 12.00 |
| 12 miles. 10 mile warmup then 1.53 on the treadmill in 15 minutes at 15% grade. Much better than the 1.44 miles I manages in the same workout in february. I'll attribute half of the improvement to improved fitness and half to experience. Last time I started too slow (5.5 MPH) This time I knew I could start at 5.8 and be up to 6.1 for most of the run. Finished the last 5 minutes gradually increasing the pace to 6.6 MPH. This is becoming a favorite workut of mine. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 5+10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: 6 easy miles
PM: 6 with Jonah | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 2.50 | 19.00 |
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AM: 10 easy miles
PM: 9 miles with Jonah with 5x800. (2:52, 2:47, 2:53, 2:55, 2:58) . The last 3 were pushing the stroller into the wind. I was pretty suprised that I could go that fast. I figured that 3:00 was a good goal, especially into the wind. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM: 11 miles with Jonah in the stroller. I have never gone over 10 miles with Jonah before, but my path home was blocked by the police because Obama is in town. A large detour got me back home eventually.
PM: 5 easy miles with Jonah.
Tomorrow I load the moving truck and Wednesday we start driving to Utah. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM: 10 miles. This was a run to go get my moving truck.
PM: Tired of packing so I did 6 miles in a parking garage. Why? It was raining and I needed some hill work. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles in the morning before loading up the truck. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Somewhere in Iowa | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 hilly miles in Rock Springs, Wyoming. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles up and down the canyon. 45 minutes up, about 38 minutes down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: 10 miles with about 1500 feet of vertical gain
PM: 5 miles with Jonah | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM: 14 miles. Up Bells Canyon. Turned around at 6400'. This place is really too steep for good running.
PM: 4 with Jonah. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles. From my house up the little cottonwood canyon trail. Made it to 6450'. Averaged 7:31 for the run. (8:22 up, 6:40 down). Throwing out the 4 miles on the trail itself and I averaged closer to 6:45. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12 easy miles this morning. I had stopped at 10, but when I got home Jonah was begging to go outside so we made a quick run to the park.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: 7 mile bike followed by 2 mile run
PM: 10 mile run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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10 easy miles a few miles up big cottonwood canyon. Was going to do a 20 miler, but slept in and just wasn't feeling up to it today. Maybe tomorrow.
A couple hours later did a 5 mile park run with Jonah. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| Got up early and put in that 20 miler. From my home to big cottonwood canyon (3.5 miles) thin 6.5 miles up the canyon. Went fron 4550' to 6950'. Then back home. Average 8:33 pace on the way up anf around 6:30 on the way down. Could have pushed a lot harder on the downhill, but chose to preserve some ability to walk this week. Did throw in a 5:37 mile 19. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 378.00 | 4.00 | 5.50 | 3.50 | 391.00 |
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