| 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 | | 343.50 | 93.52 | 2.01 | 0.00 | 0.00 | 0.00 | 0.00 | 439.03 |
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| 2010 Wave Rider Miles: 175.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| Here we go again... Here's the plan... Run 2 a days 3 times a week. Increase mileage each month until I am running 13 mi. each day. Saturday long runs will start at 8 mi. and increasing till I put in at least 5 20-22 milers. I'm starting today with a morning run of 4.7, then another 3 mi. this afternoon.
My goal is another SGM PR. Under 2:48.
It's good to be back. | |
| | 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 | 0.00 | 0.00 |
| Stationary bike 17K |
| | 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 | 0.00 | 0.00 |
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AM 18.2 K Stationary Bike
PM Swam 30 laps 1500m took about 40 minutes |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
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AM 4.7 mi. 7.01 per mile pace ave. Felt ok. Didn't push at all.
PM 3.1 mi. Pushed a little. Ran 6:20 per mile ave. | |
| | 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 | 0.00 | 0.00 |
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AM Bike 18K
PM Swam 32 laps, 1 mile |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM Ran 4.7mi. 6:42 per mile ave. Pushed a little at the start, coasted through the second half. PM Ran 3.1 no time, didn't wear watch. |
| | 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 | 0.00 | 0.00 |
| PM Swam 32 laps 1 mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM Ran 5.25 at 6:43 ave. Still beig careful to be smooth and increase gradually. I had a good week of training. | |
| | 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 | 0.00 | 0.00 |
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AM bike 18.2K
PM swim 32 laps 1 mile |
| | 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 | 0.00 | 0.00 |
| Swam 32 laps 1 mi. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| PM ran easy. 6:39 ave. |
| | 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 | 0.00 | 0.00 |
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AM Bike 19K
PM Swam 32 laps 1 mi. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM 6.1 mi. 6:34 ave. I felt pretty good and didn't really expect to run that fast. I didn't feel like I wash pushing it. So I guess my fitness is coming around. |
| | 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 | 0.00 | 0.00 |
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AM Bike 19K
PM Swam 50 laps. Just over a mile and a half. (longest swim ever) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM 6.1 Mi. 6:36 Ave. I ran comfortably. Feeling pretty good overall. Trying to stay patient with myself and not push too much. |
| | 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 | 0.00 | 0.00 |
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AM Bike 18.1K
PM swam 1 hour about 1.5 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM ran 6.1 mi. ave 6:29 . I ran the first 4 easy and pushed the last 2 up to near marathon goal pace. 6:19 and 6:08. I'm still about 5 lbs heavier than I like. |
| | 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 | 0.00 | 0.00 |
| PM Swam 40 laps about 1.25 mi. Ave. 1 minute per lap. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM easy 6.1. no time no pace just a nice run in the sun |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
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AM Bike 17K
PM Ran easy 6.1
PM Swam 48 laps- 1.5 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
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AM biked 19k
Am ran 6.1 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 4.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
| PM 7.06 mi. 6:39 ave. I felt pretty good. no soreness or pain. Lungs felt great, legs felt so so. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.17 |
| AM Ivins loop 7.17 mi. 6:49 ave. I ran nice and easy. It actually turned out only 10 seconds slower per mile than my last run that I pushed on. |
| | 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 | 0.00 | 0.00 |
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AM BIke 18K
PM Swam 50 laps 1.5 mi. + |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Tough run!! Scott dropped me off at the Maverik by St.George Ford. I ran uphill all the way home. It was a good workout for me. |
| | 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 | 0.00 | 0.00 |
| PM swam 32 laps 1 mile. I ave. under one minute per lap. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| PM ran without watch. 7.1 Ivins loop. I felt a little heavy in the legs, probably from Sat. uphill run. |
| | 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 | 0.00 | 0.00 |
| PM swam 45 min. little over a mile |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| AM ran out toward Kayenta ad back. 6:41 ave. Didn't push any part of the run. Felt pretty good. What a beautiful area we live in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Tired today. Ivins loop easy. Still on pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.02 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
| PM Ran the trail down off the heights and back up, then out the highway. I ended up averaging 6:34per mile. I ran the last mile in 5:58. I feel pretty good about the run, Tired but good. | |
| | 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 | 0.00 | 0.00 |
| PM Swam 42 laps. A little over 1.25 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.18 |
| Tried to run a little more comfortably today. Still ended up running 6:38 Ave. I ran the Santa Clara trail and out the old highway. Felt pretty good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| PM Ivins and back. NIce and easy. Hardly broke a sweat. | |
| | 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 | 0.00 | 0.00 |
| PM swam 1 mile each quarter in under 8 minutes. Shoulders are feeling stronger. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.13 |
| Beautiful afternoon for a run. I ran out the old highway and back. I pushed a bit and ave. 6:23 per mile. Feeling pretty good, just a little soreness in the right knee after the run. |
| | 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 | 0.00 | 0.00 |
| I swam a mile nice and easy, but very boring. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.02 |
| NIce and easy on a beautiful day. Out the old highway and back. 6:41 ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.01 |
| PM ran the Santa Clara trail with George Allred. He is running at SUU now. He was oe of my runners at DSC a few years ago. pretty good run. |
| | 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 |
| PM 6:42 Ave. First day of 8 milers. Felt pretty good. Really consentrated on form. Calves are a little tight tonight. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.07 |
| PM 6:28 ave. Ran the old highway in the dirt. Only my second day of 8 milers. I felt good and didn't really push until the last mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 6:48 Ave. I ran really comfortable until the last mile. I pushed pretty hard in mile 8 and ran 5:50. I ran the cemetary trail then the old highway. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM nice and easy. No GPS. Just put in the miles. A little muddy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.00 | 1.01 | 0.00 | 0.00 | 0.00 | 0.00 | 8.01 |
| Windy!! I ran with a steady effort into the wind all the way out. Of course the pace improved coming back with the wind. I stretched it out in the last mile. Not all out, but pretty quick for my fitness level right now. 8.01 mi. 6:28 ave. Last mile in 5:41 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.09 |
| I hadn't run in 5 days and I felt a little sluggish at first. Then things settled in and I had a nice run. What a beautiful day! 6:36 ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
| Ran the Bloomington trail after school. out to River Road and back. Pretty warm day. I just wanted to stay smooth and within myself. I didn't mean for the pace to be as fast as it was. I am anxious to do that run again at tempo. I averaged 6:26 per mile. They were all very consistant. My slowest mile was 6:31 my fastest was 6:22. I feel pretty confident that I could push those numbers down quite a bit with a focused effort. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Beautiful day for a run. I ran Bloomington trail. totally comfortable and still averaged 6:39. It has been a good week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.02 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.02 |
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I ran out to watch the finish of the Spectrum 10k. It was good to see some of the guys. It made me really miss racing. Anyway...7.02 mi. 6:32 pace with the last mile at 6:11. I need to go and test myself on a hard workout.
It was good to see Steve H., Steve O., Bill, James, Mike, and Lindsey. Great job guys! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
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AM ran out to Ivins for an easy 8mi. I really held back to make it a super easy run. 6:54 Ave. I have dropped a couple of pounds and can tell the difference. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.02 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
| AM ran to Ivins ad back. Ran comfortable going out, then pushed coming back. I really pushed in my 8th mile and hit 5:48. Not real fast, but getting there. Overall ave. was 6:31. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
| AM Ivins and back. pretty easy for my last 8 miler. April begins my 9 milers. I felt a little tight from my long week end of stress at Laughlin. I am looking forward to SGM. I think I should be strong and ready by then. |
| 2010 Wave Rider Miles: 8.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| April begins my 9 mi. runs. This morning I went out to Snow Canyon and back. I felt pretty good and even threw in a few tempo miles. todays ave. was 6:37 with a best mile of 5:58. I'm happy with this start. |
| 2010 Wave Rider Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.04 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.04 |
| Ivins and back. Ran easy except coming up the hill to Snow Canyon Pkwy. Felt good. The new shoes are really helping. Ave pace, 6:34 |
| 2010 Wave Rider Miles: 9.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.17 |
| Pretty windy run this AM. I felt pretty sluggish after a weekend of riding in the car and eating too much junk. My next run will feel better. Today I ave. 6:47 running pretty comfortably. |
| 2010 Wave Rider Miles: 10.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 1.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.04 |
| Nice even run. legs feel strong but not fast. I need to do some racing, but I'm feeling a little nervous about jumping back into the competition. Ave. 6:48 |
| 2010 Wave Rider Miles: 9.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.02 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.02 |
| PM usual Ivins and back route. I ran comfortably all the way out, then started picking it up on the way back. I ran my last mile in 5:57. I feel really good about this run. I stayed in strong form all the way. My legs are getting there. |
| 2010 Wave Rider Miles: 9.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.04 |
| AM Ivins. I just put in the miles for 8 then decided I better not get so used to running slow, so I put in a quicker last mile. I'm feeling healthy and strong. Right on schedule! ave. 6:42 |
| 2010 Wave Rider Miles: 9.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.04 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.04 |
| Afternoon run to Ivins. I felt a little rushed for time and so I pushed a little. Ave 6:26 with 2 miles at near 6:00 pace. |
| 2010 Wave Rider Miles: 9.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.01 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| AM Dixie Center trails. Nice and comfortable. Cool morning just perfect for running. Ave. 6:28. Going 12-13 tomorrow. Anyone want to join me? |
| 2010 Wave Rider Miles: 6.01 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.37 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.37 |
|
Nice run from my house to Mikes then up to Snow Canyon and back. It was nice to run with some of the guys again. Sorry I wasn't ready to do the 18 mi. with them.
This was my first semi long run in a year and a half. I feel pretty good about it. I ave. 6:57 per mile. Slow but got the miles in. |
| 2010 Wave Rider Miles: 13.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.76 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.76 |
| I ran with the kids at school today for our mini relay for life. I ran a couple of miles with each grade level. It was a fun way to spend a work day. 10.76 at 7:03 ave. |
| 2010 Wave Rider Miles: 10.76 |
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| | 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 |
| Ran with kids at school for the Relay for Life. 2miles with each grade level. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
| Ran with kids at school. Relay for LIfe. Ave. was 6:47 |
| 2010 Wave Rider Miles: 6.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.32 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.32 |
| AM Dixie Center Trail. I felt good. My pace didn't feel pushed. I'm happy with my progress. per mile ave. was 6:19. |
| 2010 Wave Rider Miles: 9.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.23 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.23 |
| AM Ivins and back. note to self: do not drink smoothie the night before a run, or you may have to run, (if you know what I mean) Legs feel strong, pace is picking up a bit a time. Still on schedule. Ave. was 6:25 |
| 2010 Wave Rider Miles: 9.23 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM Ivins and back. No watch today. Just ran easy and with perfect form. No stress. |
| 2010 Wave Rider Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 9.67 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.67 |
| AM Confluence trails. I ran very comfortably yet the ave. was pretty good. 6:28, Left knee is still a little sore, but gettig better. |
| 2010 Wave Rider Miles: 11.67 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 6.82 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.82 |
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AM Ivins loop. Knee is still a little sore. I am planning on running 10 miles each run day through May. I'm still not sure of the timing schedule. Todays ave. was 6:43
PM Bloomington trail. 4.5 mi.6:23 ave.
PM 4 mi. walk up Snow Canyon Pkwy |
| 2010 Wave Rider Miles: 10.82 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.32 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.32 |
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AM Ivins and back. 6.32 mi. My knee was really sore during my run but felt better as soon as I stopped. My pace was about 6:42 ave.
PM Biked for 30 minutes about 10 miles I am counting half of the bike miles with running miles. I don't know how to set up my blog to track biking. If anyone knows, please share.
PM Went for a walk on Santa Clara Trail. 2 miles. |
| 2010 Wave Rider Miles: 6.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| I've been out for a couple of weeks with a very sore left knee. I went out to test it this morning. It was pretty good for about 5 miles, then it started to hurt again. I'll get it figured out at some point. I ran really easy. 6:41 ave. My legs felt great. I have been biking and swimming. |
| 2010 Wave Rider Miles: 6.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Not a good day!! A mile in my knee started hurting. I slowed down. Stopped. Stretched. Ran slow. No go. hobbled my way home and felt frustrated. I'm going to have to take more time off to completely heal. I'll be on my bike and in the pool for the next few weeks. aaarrrgggh!!!! |
| 2010 Wave Rider Miles: 4.25 |
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| | 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 | 0.00 | 0.00 |
| Well I'm biking and swimming again. 23 mi. on the bike and a 1 mile swim. I'm really protecting my left knee giving it time to heal. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 343.50 | 93.52 | 2.01 | 0.00 | 0.00 | 0.00 | 0.00 | 439.03 |
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| 2010 Wave Rider Miles: 175.64 |
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