| Location: Salt Lake City,UT,USA Member Since: Jul 23, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: 5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).
Short-Term Running Goals: Compress six months of marathon training into six weeks.
Long-Term Running Goals: Stay curious.
Personal: I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 72.25 | 10.50 | 0.00 | 0.00 | 0.00 | 82.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy run up 4th Ave, over to the U and through the VA campus and back. Running at the VA campus is like being on a military base. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 15.40 | 0.00 | 0.00 | 0.00 | 0.00 | 15.40 |
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AM: Met up with Josh & Megan on 3rd Ave. at 5:45. Heard about Megan's big win in the Blacksmith Fork 15K, which was awesome. She got some press too, which I heard was very nice. So, we ran up to This is the Place and did the Golf Course loop. On the return, we took a detour up into the upper reaches of the park, past the original monument. Took a shortcut through a playground to get back into Research Park. Somehow managed to pass up the slide and swings. With all the detouring, this was a longer run than usual. Pace was easy, which was good. Jack's first birthday was this weekend and I am now made of cake--need to work off a bit of it. PM: I ran home from work, trying to figure out the most sensible five mile route. I went up State Street around the capitol on the new gravel path, up (or down?) Gravity Hill to the horseshoe, to 11th Ave and then zigzagged down through the Avenues. I prefer running down Memory Grove to zigzagging the Avenues.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Workout this morning. Warmed up four miles through the U, to Federal Heights to 11th Ave. At about the Firestation, I began the five mile tempo. The goal was to run at 6:10-6:15 effort, even though the terrain would be variable and my actual pace would be different. First mile down 11th Ave, comfortable in 6:12. Second mile, more downhill and then up into City Creek Canyon, enough of a climb to slow things to 6:25. Then a full mile up City Creek Canyon. This grade is runnable, but requires actual effort as it is relentlessly uphill. I was fine with clocking 6:47 for mile 3. The difficulty of the grade was manifest after I turned around and was immediately running sub 6 minute pace with very little effort. Mile 4 (back down the canyon) was 5:51. For the last mile, I headed out the canyon, toward the Capitol, again nice and easy in 5:53. Even though my splits were all over the place, my effort was much more balanced this week than last week, and I think that is more important than running flat and trying to nail 6:10 every mile. For the cooldown, I ran another four miles, down Memory Grove, to State Street, to 1st Ave, and then gradually made my way home. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 10.85 | 0.00 | 0.00 | 0.00 | 0.00 | 10.85 |
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Met up with Josh and Megan on 3rd Ave at 5:45. None of us were feeling particularly spicy this morning. Well, Megan had some spring in her step. I was dragging. Not sore, just slow. We ran the Ensign Elem. loop, easy pace. When I was in Peru a few years ago, our guide on the Inca Trail had this expression he always used, "easy peasy lemon squeezy." That's what this run was like. PM: I ran home from work via the most direct route, 2.25 miles. | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.50 | 5.50 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met up with Josh at 5:45 on 3rd Ave. He agreed to join me for a little Thursday morning insanity. We warmed up 3 miles over to 15th E. and then ran 2 miles at Tinman tempo pace, 6:12 and 6:13. We didn't try singing the Star Spangled Banner or anything, but it felt pretty good. Soon enough, we had arrived at Sugarhouse park. After a couple of minutes of cooldown while I tried to set my watch to display all the fields I wanted to see, we started the fartlek part of the run in the park. We ran 5 x 3 min with between 1:30 and 2 min jog between intervals. The fartlek parts were all run at sub 5:35 pace, with the fastest at 5:26 pace. This is over variable terrain in the park: some flat, some climbs, some descents. Then we headed back toward home via 15the E. At Sunnyside Park, I ran 6 x ~100m on the grass. Not terribly fast, but enough to get my body moving properly. Then just easy peasy lemon squeezy for the rest of the run home. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run this morning on the U/11th Ave loop. It was slow, slow, slow. In fact, it was so slow that I swear I heard some snails were making fun of me. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Met up with folks at Kmart at 5:45. Drove up to Mtn Dell. We climbed up to Little Mtn, headed into Emigration and dropped into the canyon. Steve & Adam took off while the rest of us enjoyed a long run, trying to dodge bikes, of which there were seemingly hundreds. Pace didn't dip below 6:40. Headed back to the parking spot at Kmart and the day was done. Overall, the effort was relatively modest. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 72.25 | 10.50 | 0.00 | 0.00 | 0.00 | 82.75 |
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