| 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 | | 85.05 | 0.00 | 0.00 | 0.00 | 85.05 |
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| Mizuno Wave Precision 12 (Jun '12) Miles: 10.10 | Mizuno Elixir 6 (June '11) Miles: 10.25 | Adidas Aegis 2 (June '11) Miles: 1.00 | Adidas Aegis 2 (Jun '12) Miles: 10.80 | Brooks PureFlow (Blue - Jun '12) Miles: 15.10 | Saucony Kinvara (Nov '10) Miles: 10.80 | Saucony Ride 5 (Aug '12) Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strolled my kid around the block. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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A.M. - 60 minutes on the treadmill:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
30 mins @ 10.0, progressive incline with 5 mins each at 1.0, 1.5, 2.0, 2.5, 3.0, and 3.5
2.5 mins @ 10.0, flat
2.5 mins @ 11.0, flat
1 min @ 11.5, flat (ah...wuss-out; didn't have it today)
9 mins @ 10.0, flat
P.M. - Millcreek ride (~40 miles). Great ride. Warm and windy on the way to the canyon. Cool on the way up. Chili! on the way down. Pleasant on the way home. Almost totally dark when I got home. Any rides I can get in during the next three weeks will be a bonus. Work is getting progressively busier and there's just not much daylight available anymore for a guy working a demanding professional services job. |
| Mizuno Wave Precision 12 (Jun '12) Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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A.M. - Stupid smoke-filled air forced me to change plans this morning. What would have been a 15-miler turned into a 75-minute easy treadmill run. I didn't feel it was worth it going out into the smoke this morning. Made myself go no higher than 8.5 mph today:
10 minutes @ 7.5 mph, flat
20 mins @ 8.0, flat
45 mins @ 8.5, flat |
| Mizuno Elixir 6 (June '11) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
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So, I got an interesting request yesterday...A neighbor of mine who is heavily involved with the Presidential Fitness program at our neighborhood elementary school (Park Lane Elementary) called me and told me the kids would be doing their mile run Wednesday morning (today). She knew I was a runner and wanted to see if I'd be willing to pace the kids. Specifically, she wanted me to pace her 9-year old daughter (Lauren; who's a rockstar biker/runner for her age) to a sub-7:20 mile and thereby break the school record. I, of course, obliged:
The warm-up:
60 minutes on the treadmill. Felt good/energetic after having had an easy day yesterday:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
10 mins @ 10.5, flat
25 mins @ 11.0, flat
15 mins @ 11.5, flat
I basically rotate between two pairs of shoes for my treadmill runs: Mizuno Precision 12s, and Adidas Aegis 2s. Similar shoes. I like both of them, but I've noticed the Aegis seem to serve me better when running faster paces. They're just more zippy.
The race:
Went straight from the gym to the elementary school. The track where the kids would be running is painted on the asphalt in back of the school. You have to go around 10 times for a mile. Lauren's mom had the splits that I'd need to run all written down on paper (average 44 seconds a lap)....Wow! Talk about a committed parent! We started the run and Lauren and a few other took off pretty fast. The others faded fast, but by the second lap I was thinking to myself she doesn't me to pace her. I stayed right on the 7:20 pace and Lauren's father, who was also there, called out my splits to me each lap (eventhough my Garmin was doing the job just fine). By the beginning of the 7th lap I caught her. She was working pretty hard and I was worried she might not be able to hang. But she stayed shoulder-to-shoulder with me. Then, with about a half a lap to go, she sped-up for the finish and crossed the line in around 7:11 or thereabouts, successfully smashing the school record for her age/gender. Terrific job Lauren! Thanks to you and your folks for allowing me to be part of your great accomplishment! |
| Adidas Aegis 2 (June '11) Miles: 1.00 | Adidas Aegis 2 (Jun '12) Miles: 10.80 |
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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 |
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A.M. - 15-miler.
P.M. - Millcreek ride (~40 miles). So glad I was able to get this in. The canyon is beautiful right now. |
| Brooks PureFlow (Blue - Jun '12) Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
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A.M. - 60-minute Scott Keate-inspired treadmill run. Scott borrowed one of my treadmill runs last week, so I thought I'd return the favor : ). I definitely got my money's worth with this one...I've wanted to try this one for a while since Scott told me about it. I finally got the guts this morning to venture out of my comfort zone and attempt it. Wore the Kinvara's this morning because I knew I'd need a light and zippy shoe to handle the 12.0 mph sections. There's a reason I don't usually spend any time running 5 min/mi. pace...It's not comfortable!.. All flat:
5 minutes @ 9.5 mph
5 mins @ 10.0 mph
1 min @ 12.0 (started realizing this is going to be tough! not sure if I can hang on for the longer sections)
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
5 mins @ 12.0 / 5 mins @ 10.0
4 mins @ 12.0 / 4 mins @ 10.0
3 mins @ 12.0 / 3 mins @ 10.0
2 mins @ 12.0 / 2 mins @ 10.0
1 min @ 12.0 / 1 min @ 10.0
Real proud of myself for making it through this one. Pretty cool to think that 25 mins, or 5 miles of it, was spent at 5 min/mi pace. The 12.0 sections are tough, but the 10.0 sections feel so nice (comparatively). Thanks for the butt-whooping Scott.
The total mileage (10.8) and caloric-expenditure (per the TM) of this workout are very similar to the progressive TM run I regulary try and do (see Wednesday's run).
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| Saucony Kinvara (Nov '10) Miles: 10.80 |
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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 |
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A.M. - Same long run course I did last week (to Little Cottonwood park-and-ride x3) with a few slight variations. Felt good. Took it easy (~6:55 ave/mi). The Saucony Rides feel real nice on long runs. P.M. - Ride up to Little Mountain and back (51 miles). |
| Saucony Ride 5 (Aug '12) Miles: 27.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.05 | 0.00 | 0.00 | 0.00 | 85.05 |
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| Mizuno Wave Precision 12 (Jun '12) Miles: 10.10 | Mizuno Elixir 6 (June '11) Miles: 10.25 | Adidas Aegis 2 (June '11) Miles: 1.00 | Adidas Aegis 2 (Jun '12) Miles: 10.80 | Brooks PureFlow (Blue - Jun '12) Miles: 15.10 | Saucony Kinvara (Nov '10) Miles: 10.80 | Saucony Ride 5 (Aug '12) Miles: 27.00 |
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