| Location: Salt Lake City,UT,USA Member Since: Jun 23, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon
St. Louis Marathon (2008) - 3:46:23
St. George Marathon (2009) - 3:30:16
St. George Marathon (2011) - 3:23:52
DesNews Marathon (2012) - 3:29:03
St. George Marathon (2012) - 3:03:43
St. George Marathon (2013) - 2:54:52
St. George Marathon (2014) - 2:51:48
Boston Marathon (2015) - 3:15:43
St. George Marathon (2016) - 2:57:36
Half Marathon
Utah Valley Half (2012) - 1:28:45
St. George Half (2013) - 1:25:45
Hurricane Half (2013) - 1:28:56
Timpanogos Half (2013) - 1:23:22
Utah Valley Half (2014) - 1:23:07
DesNews Half (2014) - 1:23:28 Short-Term Running Goals: 2:45 marathon 1:20 half marathon Personal: Married, 3 boys. Work as an anesthesiologist. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 170.75 | 39.45 | 0.00 | 0.00 | 0.00 | 210.20 |
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| Saucony Kinvara 4 Miles: 46.00 | Blue Nike Flyknit Lunar1 Miles: 34.10 | Blue Nike Flyknit One+ Miles: 36.00 | Orange Nike Flyknit Trainer Miles: 43.00 | Blue Nike Lunaracer Miles: 51.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Didnt get off work until late, so run didn't start until after 10. 7 miles @ 7:27 pace with last mile @ 6:17.
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| Saucony Kinvara 4 Miles: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles, 7:42 pace
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| Blue Nike Flyknit Lunar1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 1.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles around Holladay. Didn't have it today, miserable run.
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| Blue Nike Flyknit One+ Miles: 16.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| Post-call treadmill run. 8 miles @ 7:30 pace
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| Orange Nike Flyknit Trainer Miles: 8.00 |
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| | Race: |
Zions Children of Haiti 5k (3.107 Miles) 00:18:51, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Did a small 5k at Sugarhouse Park for my friends charity this morning with the family. Warmed up for about a mile prior to the race. Like I said, this was a real small race with only about 50 runners or so. Not a ton of competitive runners, given the fact that I won the race proves this. Probably the only race I will win in my life. Anyways, used it as a good workout. Ran the 5k alone the whole time. Splits were 6:02, 6:21, 6:06 and :21. Happy overall as wanted to run sub 19. Haven't done many 5k's so this was good to see where I was at. Would have liked the 2nd mile to be a little faster though. After, ran the kids 1k with my boys. Then did 7 miles around Sugarhouse Park with average pace of 7:18.
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| Blue Nike Flyknit Lunar1 Miles: 11.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay, average pace of 7:23. One pick up mile in 5:59.
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| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total
2 miles running with my wife and pushing stroller
3 easy miles
1 pick up mile (5:57)
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| Saucony Kinvara 4 Miles: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.75 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 TM miles, average pace ~7:30. 0.5 mile and 0.25 mile pickups @ 6:00
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| Orange Nike Flyknit Trainer Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles this morning with a couple short pick ups. Utah Valley half tommorow. Not sure what to expect, haven't had great runs the past little while. But will hope for the best. |
| Blue Nike Flyknit Lunar1 Miles: 2.00 |
| | Comments(1) |
| | Race: |
Utah Valley Half Marathon (13.1 Miles) 01:23:07, Place overall: 21, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Overall, I am happy with race. My runs havent felt great the past couple of weeks, so I didn't know what to expect coming in. Was hoping to run in the low 1:20's. Ended up at 1:23:07, 6:21 average, which is a half marathon PR for me by about 15 seconds and 4 minutes faster than when I ran this race 2 years ago. Temperatures were great for the race. There was some head wind as we came down the canyon, which probably slowed times a little for everyone. Probably could have pushed it a little more down the canyon as I felt better than usual the last couple miles and had my fastest mile at mile 12. Just have to continue to build on this.
Splits:
1- 6:08
2- 6:23
3- 6:30 (uphill part of the mile)
4- 6:30 (uphill part of the mile)
5 & 6- 12:50 (6:25 average, my watch lost satellite coverage so times got message up and had to do manual laps)
7- 6:12
8- 6:22 (out of the canyon)
9- 6:20
10- 6:21
11- 6:18
12- 6:06
13- 6:13
0.1- 0:49
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| Blue Nike Flyknit Lunar1 Miles: 13.10 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long TM run watching the USA game.
1 mile @ 8:00
16 miles @ 7:00
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| Orange Nike Flyknit Trainer Miles: 17.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles @ 7:30 pace on TM. Did this at 3:45 am after being up all night on call. Probably not the best idea. |
| Orange Nike Flyknit Trainer Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Down in St. George on vacation. 11 miles @ 7:37 pace Hiked to Angel's Landing in the afternoon. |
| Saucony Kinvara 4 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on TM @ 7:30 |
| Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles, I mean real easy |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 5.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| TM workout
14 miles total in 1 hr 36 min or 6:51 average pace for the run
Did five 1 mile repeats in the run @ 5:45 pace
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| Blue Nike Lunaracer Miles: 14.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 7:30 |
| Blue Nike Lunaracer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 7:30 |
| Blue Nike Lunaracer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at Liberty Park, average pace of 7:25. Did 2 pick up miles in the middle (5:57, 6:11)
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| Blue Nike Lunaracer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles around Holladay. Average pace of 7:21 for the run. Did a 5 mile tempo run (6:13, 6:16, 6:16, 6:23, 6:29). Now off to baseball games for the afternoon.
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| Blue Nike Flyknit One+ Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy recovery miles. Hamstrings were fairly tight and achilles bothered me a little last night.
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| Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 6.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| TM workout
3 miles @ 7:30
6 mile pick up (5 miles @ 6:15, 1 mile @ 6:00)
4 miles @ 7:30
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| Blue Nike Lunaracer Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 170.75 | 39.45 | 0.00 | 0.00 | 0.00 | 210.20 |
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| Saucony Kinvara 4 Miles: 46.00 | Blue Nike Flyknit Lunar1 Miles: 34.10 | Blue Nike Flyknit One+ Miles: 36.00 | Orange Nike Flyknit Trainer Miles: 43.00 | Blue Nike Lunaracer Miles: 51.00 |
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