| 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 | | 191.00 | 45.00 | 0.00 | 0.00 | 0.00 | 236.00 |
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| Volt Nike Lunaracer 3 Miles: 34.00 | Blue Nike Flyknit Lunar1 Miles: 92.00 | Blue Nike Flyknit One+ Miles: 65.00 | Saucony Kinvara 4 Miles: 30.00 | Saucony Progrid Mirage 2 Miles: 7.00 |
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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 around Holladay, 7:27 pace |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles around Holladay, 7:23 average. Did 5 miles at marathon pace in the middle of the run (6:30, 6:27, 6:23, 6:33, 6:23) - 6:27 average.
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| Blue Nike Flyknit Lunar1 Miles: 15.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on TM @ 7:30 pace, mile 8 at 6% grade |
| Blue Nike Flyknit One+ Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Holladay, 7:52 pace but it felt harder than this.
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| Blue Nike Flyknit Lunar1 Miles: 10.00 |
| | Comments(2) |
| | 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, no watch
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long run today with James, Scott and Brayden. Started at the top of Big Mountain to Little Mountain down Emigration Canyon to Liberty Park finishing with a couple of laps there. Tried to simulate STG as much as possible. Overall a good run.
Took it easy down Big Mountain, well as easy as you can down the steep parts. About a mile before Little Mountain started a tempo with James up Little Mountain to the bottom of the Canyon. James put a little distance on me going up Little Mountain, but I was happy with my pace going up. Started the faster miles down the canyon. Didn't look at my watch going down as I knew I was going faster than planned. I felt ok and stayed with James down.
Splits for the 10 (6:48, 7:37, 6:58, 6:10, 6:19, 6:07, 6:11, 6:05, 6:07, 6:08) - 6:27 avg
Finished the 21 miles with 6:49 average overall.
Happy with todays run, glad I could maintain faster splits down the canyon. Hopefully this bodes well for St. George.
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| Blue Nike Flyknit Lunar1 Miles: 21.00 |
| | Comments(3) |
| | 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 around Holladay, 7:58 pace. Still fairly sore from Saturdays run. |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total
8 @ 7:30
7 @ 8:00
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| Blue Nike Flyknit One+ Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy around Holladay, 7:37 pace
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 @ 7:30
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| Saucony Progrid Mirage 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Last long run before St. George. Did 21 miles with average pace of 7:02.
Started about 2 miles above Little Mountain and run up it, down Emigration and back home to my house in Holladay. I have done this run the last 2 years before St. George, so it is a decent gauge of my fitness. Happy with the run overall. Did a 10 mile tempo in the middle of the run down the canyon and into the valley a little. Splits (6:09, 6:20, 6:18, 6:08, 6:11, 6:13, 6:16, 6:24, 6:16, 6:10) - 6:14 average. Went much better than expected. Didn't know how I would feel after hard run last weekend. Tired, but happy with the run.
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| Volt Nike Lunaracer 3 Miles: 21.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:00 pace
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| Blue Nike Flyknit One+ Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 total miles. 7 easy miles on wood chips at Liberty Park.
Did 2 faster miles (6:39, 6:36)
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| Blue Nike Flyknit One+ Miles: 9.00 |
| | Comments(1) |
| | 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 around Holladay, 7:27 average. 1 faster mile |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay. 3 pick up miles (6:22, 6:27, 6:21).
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| Blue Nike Flyknit Lunar1 Miles: 10.00 |
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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
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| Blue Nike Flyknit One+ Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles around Holladay, 7:17 average. Did 5 miles at marathon pace, 6:30 average for those miles. Felt decent throughout.
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| Blue Nike Flyknit Lunar1 Miles: 15.00 |
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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 around the dog park in Holladay, ~8:00 pace |
| Blue Nike Flyknit One+ Miles: 6.00 |
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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 around Holladay, 7:11 average with 2 MP miles (6:20, 6:24).
| | Comments(2) |
| | 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 miles @ 7:30 pace |
| Blue Nike Flyknit One+ Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles total, 3 easy, 1 @ MP (6:25). Shorter run today, got stuck at work last night until 2:30 am and then had to be back a few hours later. So not much sleep.
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| Blue Nike Flyknit One+ Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles around Holladay, 7:32 pace |
| Blue Nike Flyknit Lunar1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay with James and Scott. A little rain on the run, but it was not too bad. 3 MP miles in the middle (6:31, 6:24. 6:32). Felt good, hopefully ready for next week.
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| Blue Nike Flyknit Lunar1 Miles: 10.00 |
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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 around Holladay, 7:28 pace. 1 MP pace mile (6:16)
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| Blue Nike Flyknit Lunar1 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around Holladay, 7:16 average pace. 1 MP mile (6:17)
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| Volt Nike Lunaracer 3 Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 191.00 | 45.00 | 0.00 | 0.00 | 0.00 | 236.00 |
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| Volt Nike Lunaracer 3 Miles: 34.00 | Blue Nike Flyknit Lunar1 Miles: 92.00 | Blue Nike Flyknit One+ Miles: 65.00 | Saucony Kinvara 4 Miles: 30.00 | Saucony Progrid Mirage 2 Miles: 7.00 |
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