| Location: Santa Clara,UT,US Member Since: Mar 06, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5K PR 15:38 1999, 10K PR 31:54 1999, Marathon PR 2:48:50 2008. Recently my best 5K 16:02 2008. Recent best 10K 33:26.1 2008 USG Short-Term Running Goals: Run twice a day, everyother day. Build mileage to about 60 mi. per week. Find a winter marathon to run. Long-Term Running Goals: Find my limits at age 46/47/48...and on and on and on. Personal: I am very happily married to a wonderful lady. She is my biggest fan. I have two wonderful kids, 4 great step children, and two step grandsons. I teach Elementary school PE. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | 2010 Wave Rider Lifetime Miles: | 203.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 204.58 | 54.87 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 | 262.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Still not sleeping well at night. I slept in then went to the gym for 11 mi. on the treadmill.
Back to the gym for 7 more mi. on the treadmill tonight. 7 ave. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| tired | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Going to run the Freedom Festival 5k tomorrow. Get in a little speed work. | | Comments(3) |
| | Race: |
Freedom Festival 5K (3.1 Miles) 00:17:19, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
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Beautiful day for a race. I just wanted to get some good speed but stay within my own ability. My splits were
1st mile 5:17 Goal was 5:15
2nd mile 5:32 Goal was 5:30
3rd mile 6:02 Goal was 5:30
1/10 mile 0:28 Goal was 0:30
Had trouble getting enough air up the last mile hill. Still had my best time at Freedom Festival. I have run it 4 times. I am proud to say, for Bills sake, that everyone that finished ahead of me was young enough to be my child. oops one exception a 29 year old.
Karl and Hayden did great. Karl took 2nd over-all in the 5K, Hayden took 4th over-all in the 10K. There was lots of good competition.
Im anxious to get back to marathon training. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.07 |
| Easy recovery day for me. 8.07 mi. at 6:41 ave. I ran here in Payson up by West Mtn. I am feeling pumped about getting into next weeks running. I watched the 3000m Steeplechase on the Olympic trials today. I'm always amazed at the pace those guys set. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.02 |
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Ran very comfortably this morning. I feel good and am going to try to stick to what I'm supposed to be doing mileage wise each day. 10.02 mi. 6:42 ave.
5 mi. this evening. pretty light day. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.13 |
| Ran out to Kayenta and back. 16.13 mi. I didn't eat enough before or during. I bonked pretty bad at about 10-11 mi. Still came away with an ave. of 6:40. I need to sleep now. zzzzzzzzzzzzz | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.02 |
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Easy 10 mi. this morning. Trying to stay fresh and looking forward to this week-ends 20 mi.
This evening I ran 5 mi. on the treadmill. 7:00 ave. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.06 |
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Easy out and back on SCP. Just getting the miles in. 10 mi. 6:42 ave.
This evening 5 mi. on the treadmill. Finished with a 6:00 mile. The others were only 7:00. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.11 |
| Felt pretty dead this morning. Just put in the miles and tried to save some energy for tomorrows 20. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 21.64 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.64 |
| Had a good long run from just above Veyo. I ran alone and just let my body stay at an equal effort through the whole run. I'm pleased with the time. This finishes up a 90 mile week for me. 21.64 mi. 6:18 ave. My fitness is coming along and I feel confident about a good marathon. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
| Feeling pretty stiff and sore from Sat. 21.5mi. I just ran to try to work some of the soreness out and get things moving. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.54 |
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Easy 7 on the treadmill.
Evening 7.5 treadmill. progressively faster miles | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I'm embarrassed to say that I only ran 3 on the treadmill this morning. Just didn't feel it. Shoot me!!
Ran negative split mile repeats. Increasing speed every quarter. 7:00, 6:45, 6:30, 6:15. Then the last mile was 6:45, 6:30, 6:15, 5:30. I feel better tonight. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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7 easy mile on the treadmill while watching the Tour. Soreness is pretty much gone in my quads.
3 more mile on the treadmill. between 6:00 and 6:45. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Walked the 5k course at Bryce. | | Add Comment |
| | Race: |
Bryce Canyon 5K (3.1 Miles) 00:18:06, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 | 0.00 |
| Felt sick, but ran anyway. We had a huge race to time so my mind was really on that. 1100 runners in the 5k and Half combined. 20 seconds slower than last year, but really never got into race mode. Finished at a pace I could have held for another 20 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Kathy and I took a cruise. I ran 7 miles on the treadmill and 8 miles around the ship on the running deck. What a blast!!! Cool ocean breeze and soft track to run on. I could live like that. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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More cruise miles. 5 on treadmill. 7 on the deck. Loving life. Eating too much and sleeping just the right amount. aaaaaah! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy six to blow out the junk I ate driving home yesterday. Next week should be around 90 miles. Still have SGM in my focus. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.06 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.06 |
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This morning I ran SCPW to Ivins and back. Very comfortable. Really pacing myself for a high mileage week. 10.06 miles, 6:45 pace.
This evening a quick 5 mi. on the tradmill.
4 mi. walk | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 17.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.23 |
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I ran a good tough 17 mi. this morning on the SGM course. Here are the splits:
1-7:03
2-6:52
3-6:25
4-6:16
5-6:19
6-6:07
7-6:02
8-6:05
9-6:09
10-6:21
11-5:55
12-5:34
13-5:55
14-5:45
15-5:43
16-5:51
17-6:14
.25-1:17 5:45
Total 17.25mi. 6:09 ave. I meant to go much slower for the first half, but it was too dark to see my garmin. I felt comfortable until the last 1.5 miles, then I paid for the fast beginning. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.05 |
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Really easy recovery day. 10 mi. 6:57 pace. Legs are tight and sore from yesterday.
Ran 6 miles this evening on the treadmill. 7:00 pace. Trying to get the stiffness and soreness worked out still. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 204.58 | 54.87 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 | 262.55 |
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