| 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 | | 327.60 | 5.00 | 15.30 | 6.10 | 354.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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 |
| 12 miles along bonneville shoreline trail | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles with Jonh as a taper for some race tomorrow. | | Add Comment |
| | Race: |
Melba QRU run (6 Miles) 00:35:15, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 2.00 | 0.00 | 0.00 | 24.00 |
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AM: 20 up emigration canyon. Did a two mile marathon pace tempo on way back down.
PM: 4 easy with Jonah | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8+4 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 11+6 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5+6 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10+4, both with Jonah | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 1.50 | 16.00 |
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AM: 12 with 3x800 hill (3:26, 3:25, 3:24)
PM: 4 easy | | 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: 10
PM: 2 after bike | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
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20 miler up city creek canyon. Kept going up the trail after the paved portion ended. Discoveredd that this was not a great idea. The trail is not maintained and the last 3 miles up were mostly through bruch. Legs got pretty beat up.
ON the way back down did miles 17-19 at marathon effort (5:40, 5:45, 5:35). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6+4 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles up little cottonwood canyon fron bells canyon trailhead. Planned to do 20, but wanted to hit 9000 feet elevation and it took an extra half mile. Took in easy on the way down and ran in the 7:00-7:15 range in hopes of not completely trashing my legs. Still managed to take a nice fall on the way down, tripped on something. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sore from yesterday, but could be worse. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 3.10 | 11.00 |
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I haven't really been posting it, but I have been training for a triathlon. Pure running is getting a little boring. The race is in a couple weeks so I made a practice run this morning.
Swim in the apartment pool. I didn't time this because I have no idea how long the pool is, I just swam for what seemed like 500 meters. Then 12.4 mike bike ride which included 6 laps of the flattest roads around, still 100 feet gain and loss on each lap. 36:20. Then a 5K over the same loop. 18:25 (5:53 flat, 5:45 downhill, 6:15 uphill).
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Race: |
Utah's toughest 10K (6.2 Miles) 00:39:57, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 6.20 | 0.00 | 14.00 |
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It was a tough race, but not hard enough to really be considered a "toughest". Of course, most races in Utah are downhill so even a flat 10K might be one of the toughest.
This race looped all the over the Soldier Hollow cross country ski area. Never ran the same section twice, but never went more than about 3/4 mile from the start/finish area. 90% of the race was on a mowed down underbrush and trail mixture. Lots and lots of up and down but no more than a couple hundred feet at a time.
A high school kid took off a wee bit too fast for me, so I let him go. I followed another kid for the first mile then dropped him. The leader stayed about 15-20 seconds ahead of me for almost the entire race. In mile 5 I put in a big unsuccessful effort to catch him and it ended up pushing me over the line. Struggled over the last mile and got beat by about a minute.
This was a great race that I would definately do again. Still not that tough because I was only 4-5 minutes slower than a flat 10K. Would have been even easier, but I only have about 4 weeks of hills in my legs. I have a tough time on the uphills and I don't yet have the skills to go all out on the downhills. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 1.50 | 15.00 |
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9+6
AM; 3x800 hill 3:27, 3:22, 3:17 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 3.10 | 0.00 | 5.00 |
| Practice triathlon. Estimated 500 swin in about 10:30. 12.4 bike in about 36 min, but this was slowed a lot by traffic, turns and bumpy bridges. 5K run in 17:54 (5:38, 5:48, 5:52, 36). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 327.60 | 5.00 | 15.30 | 6.10 | 354.00 |
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