| 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 | | 338.40 | 15.00 | 10.00 | 7.60 | 371.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10+10, AM with the stroller | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
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AM: 5 miles with Jonah in the stroller. It is a windy day and for half of this run I was struggling to keep the pace above 10:00/mile.
PM: 15 miles with a 6 mile marathon pace run. I did the tough part with the wind at my back in 34:20 (about 5:45 pace). I am hoping that this is equal to 5:54 pace without the wind. | | 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 wiles with Jonah in the stroller. I have been doing a large percentage of my running this way. Hopefully it is not hurting me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM: 10 with Jonah in the stroller
PM: 10 more by myself. | | 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 with the stroller. Very slow. | | 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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Run #1: 10 miles with 4 mile tempo run on the track 22:37 (5:32, 5:35, 5:44, 5:46). This is about 10 seconds better than the best previous effort this year despite 80 degree temperatures, 80% humidity, and some wind.
Run #2: 5 more miles a few miles later | | 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 easy miles
PM: 5 miles with Jonah in the stroller | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
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Run #1: 5 miles with thestroller, about 2PM
Run #2: 8 miles with 12x400. First in 73 seconds, all the rest in 74-75 seconds. Nice workout for me. I don't have much pure speed so this is a good showing. Haven't done this many quarters this fast since about 1999 when I did 19 with Sasha, although I think that workout might not have been fully legitimate because we did them all on the downslope of the provo river trail. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 6+10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.50 | 0.00 | 0.00 | 10.00 |
| Did what I call an evaluation run. 3.5 miles on the track following my heart rate. 800 at 150, 800 at 155...all the way to 180. Did it in 22:35. Not good. This is about 30 seconds than similar efforts from about a year ago. I have several theories, none of which involve being in worse condition that last year. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got up early with the hopes of putting in a 20-miler. Sereios thunderstorms wre passing through so I went back to bed for a couple hours. This of course meant taking a zero for the dayt because I am currently finishing up a 12 hour work shift that will not be followed by running. I needed a day off anyway. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 1.50 | 0.00 | 0.00 | 20.00 |
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I actually pulled myself out of be this morning in order to put in a 20-miler before starting another 12 hour shift at 8 AM. I'm kinda proud of myself.
Felt really good so I pushed the pace. I was also in a hurry so that I would get to work on time. Ended up doing the 18 mile measured portion of the run in 1:52:27 = 6:15 average pace. Even though this is the official measured lakefront course that thousands of people run on every weekend I have my suspicions that several of the 0.5 mile sections are a little short. I think that I was really closer to 6:20 pace.
Out in 57:23 (6:22), back in 55:04 (6:07). Pushed it to marathon pace for the last 1.5 (5:47 pace).
| | Comments(4) |
| | 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. I need to do more long runs. My body is in good enough condition to easily put out the effort to run 20 fast miles, but it is a stress that my body is not accostomed to recovering from. It might take a few days. | | 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, still slow and kinda sore.
PM: 5 more miles because I had about an hour between finishing my normal work and starting a few hours of call. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 5+8 | | Add Comment |
| | Race: |
5K for the Kiids (3.1 Miles) 00:17:13, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 3.10 | 15.00 |
| report to follow. | | 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| This was supposed to be a 10 milre run, but I got lost and ended up doing 21. Was in Michigan visiting the in-laws. Next time I will remember to wear my Garmin when out of town. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| AM: 5 PM: 5 with 1 mile in 5:38. Planned on a tempo run, but just didn't feel up to it. Still a little off from the long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
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AM: 8 easy miles
PM: track workout. I was planning on meeting up at the track with a guy I met a couple weeks ago and do whatever workout he had planned. He never showed up. I decided to go with 6x800. First 800 in 2:31 which is really fast for me. I felt easy, so I decided to call off the planned workout and try something else.
Decided to go for my record in the mile. The old record of 5:02 stands form high school. It's soft, but I've still never managed to break it. First lap 71.0. Bad move, too fast, probably ruined the whole effort. Next lap: 75.0. Big slowdown, but 2:26 may still be my fastest 800 ever. 3rd lap: 76.6. Last lap a painful 76.5. Total 4:59.2. New PR. Not bad considering the 80 degree weather, moderate winds and a few peolpe on the track who didn't understand general track etiquitte. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 5.00 | 0.00 | 18.00 |
| AM: 9 easy miles with Jonah in the stroller. PM: 9 miles with tempo run. Decided I wanted to try to break my 8K PR which is a soft 28:17. I've done about 4 official 8K's, but never had a great race, so this is wimpy PR. Only about 5:40 pace. Mile 1: 5:30. Awfuly fast, but not terrible. Mile 2: 5:29. Definately too fast, but at least I've created a 20 second cushion for the inevitible slowdown. Mile 3 is where I usually start to slow on my tempo runs, but the pace only dropped to 5:33. In fact I went through 5K somewere around 17:10 which is a few seconds faster than my race last week. Mile 4: 5:38. I'm not sure that I have ever run a sub 5:40 mile this deep into any workout or race. Mile 5: managed a 5:40 helped by an 83 secong last quarter. Total 27:50, a PR by almost 30 seconds. Just like yesterday this was done in a relatively humid 80 degrees with a decent wind. 10-15 MPH range. 2 days, 2 PR's. I won't be extending the streak as I don't have any other soft PR's. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | | 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 | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| 5+8, 6 miles in 35:07 on the track felt relatively easy. | | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 338.40 | 15.00 | 10.00 | 7.60 | 371.00 |
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