| Location: MI, Member Since: May 10, 2014 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Jung Frau Switzerland Marathon (2002), St. George Marthon (2007), Freedom 1/2 (2010), St. George Marathon (2010), Timpanogos 1/2 (2011), Deseret News 1/2 (2014)
PR - 2011 Timp Half - 1:44
PR - 2010 St. George - 3:46 Short-Term Running Goals: Get in shape, build a base, and increase my speed Long-Term Running Goals: To stay healthy, injury free and qualifiy for Boston Personal: Married to a 2x Boston finisher as well as my running inspiration. Have 2 great kids and a dog that loves to run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 99.42 | 8.00 | 2.50 | 3.50 | 113.42 |
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| Mizuno Wave Rider 16 Miles: 69.87 | Saucony Kinvara 4 Miles: 35.55 |
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| Night Sleep Time: 100.50 | Nap Time: 3.00 | Total Sleep Time: 103.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.62 | 0.00 | 0.00 | 0.00 | 4.62 |
| pace avg 8:48
Ran through Birmingham while David was at Karate
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| Mizuno Wave Rider 16 Miles: 4.62 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| track work
1m warm up
3 X 800's
cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Ran at 5:45 with Mary, Aubree, and Kimberly. This was a fartlek run and I was not wanting to slow the group down as I've not run consistently in ages. I kept up until the very end when I broke off from the group and ran back to the car. I'm not used to running with a group but see the value in pushing each other.
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| Mizuno Wave Rider 16 Miles: 4.75 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slept at the Farm with David, Leo and Stephen. Ran to Andover and back and started to feel more energy towards the end. Gunner was suprisingly slugish on the run.
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| Night Sleep Time: 5.00 | Nap Time: 1.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Franklin loop w Mary...5:45 start
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| Mizuno Wave Rider 16 Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.12 | 0.00 | 0.00 | 0.00 | 4.12 |
| 1m warm up, 4x800
pace avg total 9.23
1. 3:31
2. 3:55
3. 3:38
4: 3:48
2.12 easy
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| Saucony Kinvara 4 Miles: 4.12 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5:45 Run with Mary and Gunner in light rain. Ran through foxcroft to echo and then one loop around house to get extra 800.
pace avr 9:20
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| Mizuno Wave Rider 16 Miles: 5.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:45 avg
43.48 time
franklin loop in the drizzling rain...added the hill up to the cemetary and back.
good run
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| Mizuno Wave Rider 16 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| short on time but got in 3 before a busy Saturday...need to get a long run in next week.
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| Saucony Kinvara 4 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Echo to Kirk in the Hills and back. Sunny day with a great running partner! Avg - 9:12
1. 9.36
2. 8.54
3. 9.14
4. 8.52
5. 9.05
6. 9.28
7. 9.26
8. 9.01
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| Saucony Kinvara 4 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up worlington to 5100 KG Way. Easy run in the mist...felt good.
pace avg - 8:41
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| Mizuno Wave Rider 16 Miles: 4.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 2 warm up miles around neighborhood...very humid and mildly warm. Franklin loop and back.
avg moving pace 8:53
fastest split was 7:48
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| Saucony Kinvara 4 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 0.00 | 2.50 | 0.00 | 4.65 |
| 800 X 5 repeats in neighborhood...first up worlington and around winglake and then around surry.
- 3.33
- 3.31
- 3.37
- 3.48
- 3.38
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| Saucony Kinvara 4 Miles: 4.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Great morning run with Mary and Aubree. The weather was ideal...low 50's with early morning sun. Felt good the whole run which is encouraging as this is my longest run in a long time.
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| Mizuno Wave Rider 16 Miles: 12.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PA - 8:45. Nice Memorial day run. Warm clear day. First time running with compression socks and aside from them being a bit warm they felt good. I didn't feel the sore shins I've been having post run.
- 8:10
- 8:24
- 9:17
- 8:53
- 8:54
- 8:45
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| Mizuno Wave Rider 16 Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.50 | 6.50 |
| Speed work at Lahser track with MaryMary and Aubree...ladders 400,600,800,600,400 x2 with .5 cool down between each.
| Distance |
Actual |
Goal |
| 400 |
1.45.5 |
1.45 |
| 600 |
2.45 |
2.45 |
| 800 |
3.32 |
3.30 |
| 600 |
2.35.3 |
2.45 |
| 400 |
1.45 |
1.45 |
| Distance |
Actual |
Goal |
| 400 |
1.45.7 |
1.45 |
| 600 |
2.34.5 |
2.45 |
| 800 |
3.41 |
3.30 |
| 600 |
2.40 |
2.45 |
| 400 |
1.43 |
1.45 |
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| Saucony Kinvara 4 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PA - 10m/m 50 mins
It's beein raining all morning so I decided to get my run done on the treadmill.
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| Mizuno Wave Rider 16 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| I had an early meeting so wasn't able to run this morning. I was excited to get home and get a run in. It ended up being a beautiful warm late afternoon run. I ran up to Lone Pine, to Woodward, looped through the church and then down to Maple and back home. PA - 8:37
- 9:39
- 9:50
- 7:49
- 7:41
- 7:40
- 7:58
- 9:08
- 8:34
- 4:35, 1/2
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| Mizuno Wave Rider 16 Miles: 8.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.28 | 0.00 | 0.00 | 0.00 | 3.28 |
| It felt good to get a full 8 hrs of sleep and then to do an easy run. It was another warm clear day. My heal is still a bit tender.
PA - 8:44
| Distance |
Goal |
Acctual |
| 1 ml |
8:49 |
9:06 |
| 1 ml |
8:49 |
8:31 |
| 1 ml |
8:49 |
8:33 |
| .28 ml |
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2:25 |
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| Saucony Kinvara 4 Miles: 3.28 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Had a good run with Mary and Aubree this morning. I ran the first 6 with them and then cut the run short by 2 miles to take Gunner on the Franklin loop for the last 4 miles.
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| Mizuno Wave Rider 16 Miles: 10.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 99.42 | 8.00 | 2.50 | 3.50 | 113.42 |
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| Mizuno Wave Rider 16 Miles: 69.87 | Saucony Kinvara 4 Miles: 35.55 |
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| Night Sleep Time: 100.50 | Nap Time: 3.00 | Total Sleep Time: 103.50 | |
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