| 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 | | 74.24 | 16.00 | 3.50 | 4.75 | 98.49 |
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| Mizuno Wave Rider 16 Miles: 65.86 | Saucony Kinvara 4 Miles: 35.63 |
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| Night Sleep Time: 102.45 | Nap Time: 0.00 | Total Sleep Time: 102.45 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| It was another great run this morning with Mary and Aubree. It was an easy 4 to start the week. I am having persinstant pain in my toe and heal but it felt ok this morning during the run.
PA - 9:04
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| Mizuno Wave Rider 16 Miles: 4.25 |
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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 | | 2.11 | 0.00 | 3.50 | 0.00 | 5.61 |
| I procrastinated this run all morning and finally in the heat of the afternoon decided to get it done. I did 800 x 7 repeats around the neighborhood. It was windy and warm but I'm glad I did it. My heal continues be pretty tender as is my big toe. PA - 9:06
800 Repeats
| Lap |
Actual Time |
Goal Time |
| 1 |
3:28 start going N |
3:30 |
| 2 |
3:22 |
3:30 |
| 3 |
3:31 |
3:30 |
| 4 |
3:32 reversed lap |
3:30 |
| 5 |
3:35 reversed lap |
3:30 |
| 6 |
3:33 |
3:30 |
| 7 |
3:35 reversed lap |
3:30 |
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| Saucony Kinvara 4 Miles: 5.61 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran in Cleveland hotel gym...PA- 9:30. My lungs and legs felt great. My feet didn't. My right heal and big toe really hurt today.
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| Saucony Kinvara 4 Miles: 6.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 0.00 | 0.00 | 5.61 |
| PA - 9:05
It was a beautiful morning run with Mary and Aubree. I'm more tired this morning but glad I got out. I really missed not running yesterday but felt that I needed to rest my feet.
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| Mizuno Wave Rider 16 Miles: 5.61 |
|
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| I finally got a few miles in this afternoon. I've reduced my milage this week due to my foot pain. I enjoy getting out though and it felt good to run with Gunner.
- 9:21
- 8:43
- 7:59
- 1/2 - 4:20
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| Saucony Kinvara 4 Miles: 3.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I struggled to get moving this morning but was glad I did. Mary and I ran the franklin loop.
PA -9:07
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 4.75 | 4.75 |
| Speed work at Lahser track with Mary and Aubree...goal was 8x800 but due to time ended up doing 2 mile repeats and 4x800's. Felt a bit slugish this morning which may be due to watching too many proper running technique videos on youtube last night.
| Distance |
Acutal |
Goal |
| 800 |
3:19 |
3:25 |
| 800 |
3:24 |
3:25 |
| 1600 |
6:52 |
6:50 |
| 800 |
3:25 |
3:25 |
| 1600 |
7:05 |
6:50 |
| 800 |
3:28 |
3:25 |
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| Saucony Kinvara 4 Miles: 4.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I ran with Mary in the early evening. We tried to work on form as we ran...felt good. Here are some of the running technique videos I like...
http://www.youtube.com/watch?v=wRkeBVMQSgg
http://www.youtube.com/watch?v=oN1x3Ik1t5Y
http://www.youtube.com/watch?v=zSIDRHUWlVo
- 8:49
- 8:08
- 8:38
- 8:32
- 8:40
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| Mizuno Wave Rider 16 Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Today was warm and humid. Mary and I ran to Lone Pine down Quarton and back on Maple. The course was probably not great for a tempo day as it had a lot of stop signs, stop lights, and windy side walks. My foot had sharp pain early in the run and then it seemed to go away. It felt great to get out though and I'm enjoying the training.
PA-8:37
- 9:18
- 8:14
- 7:57
- 8:08
- 7:47
- 10:13
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| Saucony Kinvara 4 Miles: 6.00 |
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| Night Sleep Time: 6.45 | Nap Time: 0.00 | Total Sleep Time: 6.45 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I had a great run with Gunner...up winglake, lone pine, down kingsgate way, back to winglake. My right leg hurt at the start but it subsided as I warmed up. My warm up lap was fine but I need to focus on keeping a steady pace...perhaps running with Gunner played a role in my uneven pace?
PA - 8:39
- 9:05
- 8:07
- 8:34
- 8:48
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| Mizuno Wave Rider 16 Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Mary and I ran to Andover and back. It felt great to get up and start the week off with a run. My foot didn't hurt as badly perhaps b/c I took Saturday's long run off.
PA-9:12
- 9:57
- 9:21
- 9:20
- 8:39
- 8:42
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| Mizuno Wave Rider 16 Miles: 5.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I ran the Franklin loop this morning with Gunner. I tried to keep a more consistant pace. The morning was warm and humid...I definetly sweat out any toxins I may have had.
I saw lots of wild life this morning and even ran into a very curious racoon that ran across the road and hid behind the trunk of a tree. He kept peeking his masked head around the tree to see if I was still coming or going.
PA - 8:39
- 8:59
- 8:35
- 8:38
- 8:19
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| Mizuno Wave Rider 16 Miles: 4.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Mary, Aubree, and I ran the Franklin loop. It rained throughout the night and the morning was still wet and humid. PA - 8:46
- 8:45
- 8:28
- 9:13
- 8:36
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I ran the Kirkway loop with Gunner. I have really been trying to land mid-foot since talking to the Podiatrist about my toe and heal. I noticed that my stride changed further into the run causing my foot to hurt. I adjusted my stride and it seemed to help. It felt good to get out! PA - 8:36
- 8:59
- 8:33
- 8:36
- 8:28
- 8:23
- 8:55 Gunner stopped to poop
- 8:35
- 8:17
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| Mizuno Wave Rider 16 Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| I had a great run this afternoon with Gunner. I went up Wing Lake Rd to Lone Pine, down Kings Gate Way, and through the neighborhood. PA - 8:01
- 9:00
- 7:57
- 7:34
- 7:28
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| Mizuno Wave Rider 16 Miles: 4.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I waited for the rain to subside and then got in a late afternoon run. Gunner and I ran to Andover and back...we were both muddy from wing lake and echo's dirt roads. I'm glad I got out! PA - 9:13
- 9:40
- 9:17
- 9:03
- 8:54
- 9:08
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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 | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| I ran up to Andover and back on wing lake and echo. I felt good today and my foot bothered me only slightly. PA - 7:52
- 7:59
- 7:50
- 8:00
- 7:42
- 7:44
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| Saucony Kinvara 4 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| One mile warm up in neighborhood and then took Gunner with me on the Franklin loop. PA - 8:27
- 8:26
- 8:38
- 8:10
- 8:18
- 8:42
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| Mizuno Wave Rider 16 Miles: 5.00 |
|
| 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 | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| It was a busy day of odd and end errands...birthday party, school party, church cleaning, karate, yard chores. I missed an early morning run but was able to sneak in a run this evening with Mary. What started off as an easy run quickly developed into a spirited tempo run in the dark....Franklin Loop backwards. PA - 8:20
- 9:06
- 8:49
- 8:13
- 7:55
- 7:37
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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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.27 | 0.00 | 0.00 | 0.00 | 4.27 |
| I did an early morning run with Mary and Gunner. The weather was very humid but it felt good as the sun wasn't up yet. We went through the neighborhood, up wing lake to lone pine, then down kings gate way and back through the neighborhood. PA - 9:19
- 9:28
- 10:03
- 9:10
- 8:45
- 2:17
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| Saucony Kinvara 4 Miles: 4.27 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 74.24 | 16.00 | 3.50 | 4.75 | 98.49 |
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| Mizuno Wave Rider 16 Miles: 65.86 | Saucony Kinvara 4 Miles: 35.63 |
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| Night Sleep Time: 102.45 | Nap Time: 0.00 | Total Sleep Time: 102.45 | |
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