| Location: Sandy,UT,USA Member Since: Sep 15, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 50K: 6:15 at Moab Red Hot 50k+ (ouch)
Marathon:
St George - 2:44 (2010), 2:47 (2004), 2:48 (2006), 2:50 (2010), 2:51 (2008, 2009), 2:53 (2007), 2:54 (2005, 2001)
Boston - 2:50 (2008)
1/2 Marathon: Hobble Creek - 1:12 (2010), 1:15 (2009)
Provo River - 1:16 (2003, 2004, 2007, 2010) Provo Halloween Half 1:14 (2011)
Moab - 1:18 (2008) Ogden 1:17 (2010), 1:19 (2009) Painters (St George): 1:18 (2011), 1:20 (2009, 2010)
10K: 34:22 (Des News 2009)
5K: 16:32 (2003), 16:33 (2004), 17:11 (2007), 16:32 (2008, aided), 17:29 (2008), 16:25 (2009, aided), 17:25 (2011), 16:06 (2011, aided)
Short-Term Running Goals: 2011: Complete my first Olympic and Half Ironman triathlons 2012: Break 2:40 at St George Move into endurance mountain biking and trail triathlons (xterra, etc) Long-Term Running Goals: Keep running. Move into triathlons and get stronger. Keep succeeding at half marathons and the occasional marathon. Personal: I know Sasha from the CS program at BYU. We both graduated in 1997. He probably doesn't remember me, because he was definitely more vocal in class and among the students than I was.
Married to Teresa with 3 kids: Anders (4), Kristian (9), and Zoe (12).
Fluent in Danish, but there is obviously very little need for that. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 159.60 | 30.10 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 192.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I felt a little beat up today. It might be the increased mid-week milage. We met up as a group up in Bountiful by the temple. Did 10 miles out-and-back on Bountiful Blvd. Nice weather. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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AM: Felt tight this morning, so I only wanted to do enough of a run to get warm and loosened up. Did 1.5 miles around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I didn't get nearly enough miles in today. I drove the sag around and helped people out on the long (12 mile) run, getting out to run when I could. I finally made Tracy A drive the sag the last mile, 'cause he had already hit 50+ miles for the week.
At one point toward the end of the run, I joined up with the group and commented to Bill about how great I felt. Ha ha
When I got back, I realized that I lost my cell phone. Andrea & Johnny helped me look for it, but after an hour I finally threw in the towel. Went to the mall in the afternoon and got a replacement. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Very very cold this morning. I waited until 9:00 so at least there would be sunlight to help warm things up. I am pretty sure it was still under 20 degrees outside. Did my 6.5 mile loop and got back just a bit after 10:00. It was a pretty good run, other than the cold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Another very cold morning. Not quite as bad as yesterday, but still under 20 degrees. I got my hex screwed shoes out once again and did the miles. Things felt pretty good after I finally warmed up (between mile 1 and 2). The ipod was out of juice, so I did it without tunes. It never really bothers me. I find it to be a good mental workout and good race preparation to run without the music a couple times during the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM: Ran 1.5 miles as a warm up in the morning PM: Ran 6 miles of hills with Marie, Johnny, Andrea, Jeremy, and Tracy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Too slippery/icy on the roads and trail to run effectively. I turned around after a mile and decided to try it later in the day. Unfortunately, work became an issue and I didn't get home until 1am. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM: A very good run this morning. The weather was slightly warmer than normal. I wasn't in shorts, but I was very warm. The trails were totally clear, so I got some good speed in halfway through the run. I always have a good run the morning after I get minimal sleep. I don't know why. It seems like any nights that I only get 4 or 5 hours of sleep lead to a great run the next morning (??) | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Workout at the Olympic Oval | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Met with some friends at Wheeler Farm. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 loop on the Porter Rockwell paved trail. Fairly warm. The trail was ice-free. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles. Hills. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile loop | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy | | Add Comment |
| | Race: |
Painters Half Marathon (13.1 Miles) 01:20:32, Place overall: 13, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.20 |
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Great weather for a race. It went as well as I expected. I figured "low 1:20s" for an early season 1/2 marathon on the flat like this. I'm still looking for the official results online. A group of us did a warm up on the 5k course. It was ok, but it made me glad I wasn't doing the 5k because it was so short. I tend to forget how short a 5k really is. That, and there were some firemen training at the end of the course which filled the air with smoke. Bad timing. I hadn't done this course before. I liked it. I can see how ice might be a problem in some areas around the shade or bridges, but we were slightly (and fortunately) warm this year. I ran the entire race in a tech tee and shorts. No gloves. Ditched my hat at the first aid station (mile 2.7).
Mile Splits (this was literally the first time wearing my GPS since the St George Marathon in Ocotber. lol):
1) 5.56
2) 5:34
3) 5:51
4) 5:53
5) 6:11 (due to the uphill on the first half of the first loop)
6) 5:50
7) 6:00
8) 6:15
9) 6:29 (due to the uphill on the first half of the second loop)
10) 6:07
11) 6:13
12) 6:22
13) 6:18
This tells me that my speed is ok. My endurance is lacking for racing beyond a 10k, which isn't surprising considering my weekly mileage. In all, I'm pretty satisfied with everything. I think an increase in mileage can get me to the point I was at last year when I ran a 1:18 at the Canyonlands half in March. I'm not doing that race this year, but I'll be doing the Spectrum 10k in March. I think a good goal for that race is sub-36:00.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I wanted to get out of the inversion, so I took to the hills on Wasatch Blvd. I was slightly sore from the race on Saturday, but not bad. I had the day off, so I had the luxury of going out after the sun came up. Nice. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles home from Trax in the pm | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| The usual 6.5 mile loop. I'm starting to use protein shakes after my runs. Things are going well lately and feeling good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice 6.5 mile loop. Everything is feeling great. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Took a 6 mile hill run with the group, then I had to get home. Followed it up with a local 5 miles in the evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 mile loop; I was a little tired, but it felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 mile loop | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with hills | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 mile loop | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles net downhill | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| sortened run in advance of long emigration run tomorrow | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Emigration Canyon. We had a good group of 21 show up for this one. I did a couple tempo runs- one during the middle of the run and one at the end. Jeremy and I got our last 2 miles below a 6:00 pace. Tough day, but I feel good. Quick recovery. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 159.60 | 30.10 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 192.70 |
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