| Location: Boise,Id, Member Since: Jan 30, 2006 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 2:23 at St. George in 2004 Short-Term Running Goals: Lower PR to an acceptable level Long-Term Running Goals: Win a marathon with enough cushion to run across the line with my kids Personal: Married with three children and one wife. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 287.50 | 0.00 | 0.00 | 0.00 | 0.00 | 287.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Old Mill, 10 miles, 9 AM. I ran uptempo but relaxed. The humidity was downright Southern. It reminded me of running in Kentucky. Treadmill, 6.5 miles, 4 PM. I felt surprisingly fresh. As I was running the last mile at 9.8 mph a bolt that holds the roller on the treadmill sheared off. I didn't get tossed off but my treadmill is temporarily broken. | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline, easy. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's, easy. I felt strong but relaxed. Amy came home from Alaska this morning so the kids are very happy. | |
| | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sandy Classic 10 K, 6th, 34:50. From the gun Joe and Pat Smyth took a lead and never looked back. Corbin, Steve, and I ran together for a little over a mile. The first mile has a few small hills and turns so it was not fast but I missed the mile marker so I don't know my splits. Corbin gapped us around 2-2.5 K. Steve had a good pace going until about 4 K when he passed me. I was having a small bad patch but Steve looked good. I thought I would bridge the gap but didn't. I went through the 5 K mark around 17:05-17:10. It was a two loop course so the fourth mile had hills and turns. On one of the last turns up hill I noticed Nathan Hornack had made up a lot of distance. I surged downhill to try and catch Steve but he still looked good. Nathan passed me at about the same place that Corbin gapped me on the first lap. I thought he would catch Steve but he didn't. My effort was just okay today. I think my lack of speed training effects my ability to compete in shorter races. My left foot is still a little sore from Ogden but it doesn't effect my racing. It does keep me from doing hill repeats and VO2max workouts. I felt strong during the race but not fast. I have the feeling that I could have done another lap of the course in the same time as the second lap. | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Pipeline, Burch to Point. My foot kept me awake last night so I wasn't looking forward to my run. I went later in the day, 2 PM, to give it a chance to warm up and stretch out. It felt better during the run and afterward than it had all day. I should have run earlier. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Pineview Reservoir with Joe Wilson et al., 6:30 AM. Joe called last night and since he was going so early in the day I could get up there for a run. I noticed two things on the run. 1st, Joe starts off at a much faster pace than I am used to. 2nd, Joe is strong. We accelerated after the dam and I was immediately in trouble. Joe nursed me back to the cars which were about 5 miles away. It was a pace I should have been comfortable at but I felt horrible. Later when I got home I weighed myself. 128.5 pounds! That was after I drank a quart of gatorade. I started the run dehydrated and bonked near the dam because of it. At least I have been in pain twice this week (race and long run) which can only help later. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Olympus Trailhead, 7 miles, 7 AM. Easy. Wasatch Mtn State Park, 6 miles, 6 PM. We went camping. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wasatch Mtn SP towards Soldier Hollow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| WMSP, 7 miles, 7 AM, with Tom. Dog Park, 10 miles, 5 PM. I felt okay even with the heat. I started easy and picked up the middle miles. My left foot is a little sore from the hills around WMSP. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridges, 5 miles, 7 AM. Easy. It took a long time to warm up. Treadmill, 10 miles, 3 PM. I steadily increased the pace from 7:30 to 6:40 after 3 miles. Finished at 6:00. 66 minutes. Graf and I fixed the treadmill in the morning. | |
| | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Zoo loop -> Dog Park -> home from Steiner. The kids had swim lessons at the same time that the storm hit. I encountered high winds and stinging rain for a few miles. I kept looking to see if the rain was actually pea sized hail. According to the NWS, the winds were a steady 25 mph with mid 30 mph gusts. So much for my easy day. The weather cleared for the last five miles. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Zoo loop. Hot. I felt good but forgot to pack socks. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
| Arboretum -> Legacy -> 15th -> Sugarhouse park -> home. 7 AM. I felt good except on the hills. After 14 I felt a little bonkish. Like last week I was very light when I came home. I ate and drank before my run but I was still dehydrated late in the run. I think it is the combination of not taking in enough fluids before the run and the number of miles I've done in the last week. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Olympus Trailhead, 7 miles, 7 AM. I felt good. Treadmill, 6 miles, 2 PM while the kids had swim lessons. Okay run. I was aiming to get in 8 but I ran out of time. Headed to Albion Basin tonight. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point. Hot again. My camping trip was ruined by the good people at ReserveAmerica. We drove up to the top of Little Cottonwood Canyon hauling a 3500 pound trailer only to find out that the Albion Basin Campground had not opened for the season yet. We had reservation for a closed campground! At 6 PM it was 78 F and beautiful. We drove back down to the 102 F valley. | |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Olympus Trailhead, 6 AM, 7 miles. I felt good and comfortable for an early morning run. Burch to Elbow Fork, 4 PM, 8 miles. I started by running a couple of miles on pipeline before heading up the switchbacks at Burch Hollow. I was able to run an honest pace while keeping my average HR at 144 (around 75% max). This is the end of my 3 week cycle. Next week is easy. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Footbridges, 7 AM. I cut the run short because my foot was sore and it is an easy week. This is the week to heal. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point. I started very easy and slowly picked it up. Along the way people kept appearing like targets infront of me. Ladies with dogs, bikers, dalmations with ladies, then finally Bob. I scared him pretty good when I yelled "Trail" behind him. I thought he knew I was behind him. I ran harder than I wanted to but I felt good. I am starting to feel sharper after three hard weeks. Hopefully I keep recovering this week. | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Started to run but felt blah. I took the day off. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Pipeline. Blah. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline. Saw Dennis. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pipeline plus strides (downhill). | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Des News 10k. 17th. 32:29. 4:50 10:08 5:14 5:22 5:44 I started strong and felt relaxed at a fast pace. I lost ground to Bob on the steep downhills but made up ground on the easier downhills. The last mile was painful. Nathan Hornok was 16th, Bob 15th, Dennis 13th, Joe 9th. The race was stacked. Sasha finished 3rd in the marathon and Steve 5th. Nice job on a hot day. | |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pipeline. Burch to Church to Elbow. My legs felt good after yesterday. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Olympus trailhead, AM, 7 miles. Right hamstring tight. Stopped to stretch at the trailhead. Treadmill, PM, 8 miles. Right hamstring still tight. I leave for Virginia/North Carolina tomorrow. Hopefully my hamstring doesn't get worse after sitting on a plane for hours. | |
| | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Burch hollow, left for Virginia | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stranded because of storms in Chicago. Arrived in VA at 1 PM without any luggage. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no luggage | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Richmond, hot and humid. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Same as yesterday | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 287.50 | 0.00 | 0.00 | 0.00 | 0.00 | 287.50 |
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