| Location: Sandy,UT,USA Member Since: Oct 05, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: PRs (all aided)
- Marathon - Pocatello 2012 - 2:26:10 (1st overall); St. George 2012 - 2:24:08 (7th overall)
- Half Marathon - Timpanogos 2012 - 1:08:51 (2nd overall); Hobble Creek 2012 - 1:08:27 (3rd overall)
- 10K - Deseret News 2005 - 32:39
Other
- Ran track and cross country in high school
- Did not run in college
- Veteran of 14 marathons and numerous half marathons
- Ran the 2010 New York City Marathon as a charity runner with Team For Kids. Finished 2:33:51 (83rd overall). The entire experience from the fundraising to the race itself was absolutely incredible!
2014 TENTATIVE RACING SCHEDULE:
TBD Short-Term Running Goals: Run 6-days a week and maintain a decent base level of fitness. Upwards of 50-60 per week would be great. Adjust to my new work position, use time wisely, and keep negative stress at bay. Hopefully make a good run at Ogden this spring.
Balance family, work, running, and the other important things in my life. Long-Term Running Goals: Enjoy running and continue doing it consistently. Stay healthy and avoid injury as much as possible. Have fun!
Continue chasing PRs while I still can, particularly in the marathon and half marathon. Explore new races, improve training, build friendships, and learn from the wisdom and experience of the numerous great runners here in Utah. Run well into my old age.
Personal: I live in Sandy, UT with my wife (Lindsay) and 2 kids. I love running the roads through my neighborhood and near Little Cottonwood Canyon. I also do a fair amount of treadmill running at the Life Centre Athletic Club. Aside from running, I love road and moutain cycling.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 88.30 | 0.00 | 0.00 | 0.00 | 88.30 |
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| Brooks PureFlow 3 (Apr '14) Miles: 42.10 | Asics Hyperspeed 4 (Sept '11) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60 minutes on the gym TM:
5 minutes @ 9.5, flat
5 mins @ 10.0, flat
50 mins @ 10.0 with progressive inclines; 5 mins @ 0.5, 5 mins @ 1.0, 20 mins @ 1.5, 5 mins @ 2.0, 5 mins @ 2.5, 10 mins @ 3.0.
A.M.2. - Took the day off work today to go boating with the family at East Canyon. Rode my bike up there to meet them (via Wasatch, Emigration, Little & Big Mountains). Good ride. I beat them to the entrance gate, so I turned around and rode toward them to get a few extra miles. Ended up with ~50.5 total. Glad to get the ride in early so I didn't get caught in the rain. We got several good hours of boating (and I got to ski finally) before the rain forced us off.
Run-bike-ski-quality time with the fam.... Days don't get much better than that!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - Standard 15-mile route. Normal direction in rain.
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| Brooks PureFlow 3 (Apr '14) Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| A.M. - 60 minutes on the TM, all flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
35 mins @ 11.0
5 mins @ 11.5
Boost
P.M. - Millcreek ride (~40 miles). Good ride, but a windy one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| A.M. - 15 hard fought miles. Easy pace run, but my tummy was off and I was dragging. Was one of those where you're just wanting for it to be done. Beautiful weather and temps though.
Bondi
P.M. - Mountain biking. 2 times up and down the Little Cottonwood Temple Quarry Trail (~19 miles).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - Can sum today's run up as an attempted (and failed) Scott Keate TM workout (got about 40%) which ended up being pretty random:
All flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
Next set would have been 5 and 5 mins same speed. Then would have tapered back down: 4-4, 3-3, etc. Got about 40 seconds in the 5 minute fast block and bailed. Just didn't have it today...
10 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
1 min @ 11.5
4 mins @ 10.0
I haven't tried this since Sept 2012. I would like to be able to hit the whole thing soon. I think it provides good speed stimulus. Will probably try and give it a go next week (Fri). The 12.0 intervals feel very hot to me right now, especially the first couple (then the speed feels a little more comfortable, you've just got to hold it longer).
Energy has felt a bit on the low side the last couple of days. Not exactly sure why. Sleeping has been relatively good and regular. Work/other facets of life haven't been too stressful. I've been getting the running miles and time on the bike that I'm wanting. Maybe just a little worn down. Maybe some residual from the recent racing. I guess its just part of the ups and downs of training.
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| Asics Hyperspeed 4 (Sept '11) Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| A.M. - 3 times up and down the 9-mile route. Lots of folks out running, walking, and biking in the beautiful weather. I saw the "Gateway to LaCaille" 7k runners doing there thing.
P.M. - Fritz, you called it.... Same ride as last week; double canyon, Big Cottonwood/Guardsman and Little Cottonwood (~65 miles). Felt good. Weather/temps were awesome. Worst part of the ride was coming down LCC. I was cooking pretty good when I came to the big descent by Tanner's Flat. They've been doing some road work and the shoulder of the road (and well into the road past the white line) is all jacked-up and uneven. There's some loose gravel/sand too. I lost traction and went of the road. Dang near turfed it. Very glad I didn't.
Feeling pretty confident heading into the Ultimate Challenge next week. My longest ride has only been 65 (2 of them), but I feel like I've been getting good quality from hitting the canyons. I would be nice if some of the benefits of the cycling work could translate to my running. We'll see.
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| Brooks PureFlow 3 (Apr '14) Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 88.30 | 0.00 | 0.00 | 0.00 | 88.30 |
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| Brooks PureFlow 3 (Apr '14) Miles: 42.10 | Asics Hyperspeed 4 (Sept '11) Miles: 10.50 |
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