| 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 | | 325.40 | 2.00 | 12.00 | 9.60 | 349.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| 2,4,6,8,6,4,2 on track (37, 77, 1:59, 2:43, 2:00, 79, 36). Wore my racing flats for the first time this year. | | Add Comment |
| | 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:8
PM: 10
All relatively easy, although I am trying to push a little harder on my easy runs. I think I have let them get a little too slow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
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10 miles total with 4 mile tempo run on treadmill. 5:49, 5:49, 5:46, 5:40. Same run as last week, felt better this time. Hopefully my legs will recover better.
Bought a couple pairs of new shoes this week. All of my current pairs of shoes are getting old.
I have a pair of Asics DS trainers with about 1200 miles that I am refusing to retire. Portions of the sole are worn away down to the soft foam layer. The funny thing is that these shoes took a couple hundred miles to get comfortable. I had to cut a portion away because it runned my foot wrong. I figure it won't hurt to wear old shoes every few days. | | Comments(1) |
| | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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2-3 mile warm-up in the morning followed by about 75 minutes of ultimate frisbee and a little cooldown.
In the evening I did another 4 miles.
I will call it 12 miles for the day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles today. This is the longest run I have done this year and is really the lower limit of what I consider a true long run. Averaged 6:30 pace which required the last 3-4 miles at 6:16 pace. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rest day after a long day of work. Did this run on the track with the little guy in the stroller. Went pretty well. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6+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 |
| 4+7 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
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5 miles in the AM in the rain. Got soaked.
10 miles in the PM on the treadmill. 4 miles at temp pace. 5:46, 5:46, 5:42, ~5:35. 22:45 total time. I've done this same ru for three weeks in a row, gradually increasing the pace each time. Each run has also felt relatively easier. I think its time to up the distance to 5 miles next week. | | 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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8+4
The tempo run from yesterday did not leave me sore at all. A good sign. Three weeks ago it took me out for about 3 days. | | 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 miles. Mini rest for first race of the year tomorrow. | | Comments(1) |
| | Race: |
Race That's Good For Life (3.1 Miles) 00:17:14, Place overall: 23, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.10 | 8.00 |
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First race of the year so my expectations were not all that high. I figured maybe about 17 minutes, give or take a little.
My wife actually wanted me to run this one because they have good food afterwards. Unfortunately the weather was cold and windy so she stayed home with the baby. Said baby also thouyght it would be a good idea to keep us awake from 3-6 AM.
Mile 1: At the start of the race there was more than the usual jostling. Some guy actually pulled his way past me when the gun went off. Proof in the photo, I have blue singlet and black hat, he has whte shirt and white hat. This got me a little too excited and I ended up running the first mile too fast. 5:23, but into a strong headwind the whole way.
Mile 2: Hoked up with a couple guys from my running club and stuck with them through the whole mile. 5:38.
Mile 3: Lost contact with my group and did my best to keep up the speed. 5:39, but this mile had the tailwind.
Finished in 17:14. No terrible, but not very good either. I will just take the effort and move on.
Next race is probably Soldier Field 10 Miler on Saturday of Memorial day weekend.
Friday I am driving to DC for a month long course. Not sure how this will affect my running. Maybe I will try to do a couple races while I am there. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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| | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Somewhere in Ohio. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| In DC. This has not been the best week for running. Too much other stuff to do. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long run today. I planned on doing 15 miles, but the weather was supposed to be really rainy so I figured I would probably need to scale back. Went out when the rain slowed a little. Found a genuine trail to run along for miles 2-9. Only fell down once. I quit raining so I kept running. Did a loop around an island and a little more on the national mall. Ended up with 17 miles. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Wanted to do 10, but this was really all I could do with the time constraints. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Did this run coming home from the daily lectures. I discovered that it takes me just as long to run as to take the bus and train. Since I haven't found a track yet I did my speed work a a fartlek session. 8x90 seconds. This doesn;t work too well on crowded city sidewalks. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 11+11, to and from work. It sould only be 7-8 miles, but I got a little lost on the way there and took the scenic route on the way home.. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM: 8 miles to class PM: 10 miles home. 4 miles at a hard pace that I hope was a 5:50 equivalent or better, but I had no method of measurement so it is very possible I slipped into a marathon pace. Either way, it was hurting. I am getting a little worn out by all the miles. I will back off tomorrow in hopes that I will be up for something good on saturday. | | 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 around the sights of DC. Ran by the Iwo Jima Merorial, Arlington Cemetary, Lincoln Memorial, Washington Monument, the Capital, the White House and a whole bunch of other stuff. Not bad for a little over an hour of sightseeing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles with a garmin and an accurately marked course. This makes me run faster, resulting in a 6:28 average pace. I haven't bothered to pull out the Garmin for several months. I was going to do a long run this morning, but I didn't have time so I did this instead. I will probably tack on a few more mile tomight to make up some of the difference. ...or maybe not. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Did the long run I planned to do yesterday. 2:15 which I will call 18 miles. Most of this was on an old fashioned trail. Felt pretty good. I could have easily done a couple more to make it 20. I prefer to do my long runs semi-hard, buttoday's rount prevented that. I don't need to fall and break something. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| To work in the AM. This was supposed to be 10 miles, but I have never done this route this direstion so I missed a few turns and it ended up being about 12 miles. Started in a light drizzle, ended in a light rain. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| 4 mile warm-up then 5x800 on the trail and bike path. Timing by Garmin which is not the most accurate on the curvy trail. 2:49, 2:42, 2:55, 2:40, 3:06. #3 and 5 finished with uphills to account for the slower pace. My guess I that these were reall all at about 2:40-2:45 equivalent. Thought about calling off the workout due to a lit of sorenuss in the backside. Not sure where that came from, probably sunday's long run. Anyway, it went away after a few miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10 to work, 10 back home. All easy. Pretty tired by the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 325.40 | 2.00 | 12.00 | 9.60 | 349.00 |
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