| Location: Riverside,CA,United States Member Since: Jan 05, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:23 Hobble Creek Half-Marathon (2001)
3:11:58 Top of Utah Marathon (2004)
3:08:27 St. George Marathon (2008) (2nd Marathon)
3:05:41 (unsure on seconds) St. George Marathon (2013) Short-Term Running Goals: Marathon in 2:50s next year. In time, under 2:40. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 172.00 | 26.00 | 5.00 | 0.00 | 203.00 |
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| Asics Hyperspeed 3 Miles: 14.00 | Brooks Ghost Miles: 35.00 | Saucony Kinvara 2 Miles: 57.00 | Brooks Launch Miles: 31.00 | Altra Instinct Miles: 55.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 pretty easy just around the neighborhood and Bicentennial Park.
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| Asics Hyperspeed 3 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| I got out earlier this morning than I have some other days. This was nice and the run was good. A little bit cooler, which I'm sure most people would prefer, but I kind of like it a bit warmer. |
| Brooks Ghost Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| 15 miles with my mom around 9:00 pace, but with the last mile in 6:50. This was the longest I'd run with the Kinvaras, and I was more sore than I thought I'd be later in the day and then on Sunday. This was a solid week mileage wise, so I'm feeling good. |
| Saucony Kinvara 2 Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 miles up in Logan. The first 9 were just pretty easy, getting back into the swing of things. But I did the last mile in 6:43, which felt good. |
| Brooks Ghost Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| I did a mile warmup and then 2 x 1-mile repeats in 6:02 and 5:53 (with 1/2 mile in between) and then 4.5 easy after. I was surprised that the second one was faster and could have done more but went with my boys and ran at the playground. :) I haven't done as much speedwork this go-round, so I was pleasantly surprised to go as fast as I did while feeling pretty good. |
| Saucony Kinvara 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy, about 6 of it barefoot. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| I went 10 miles up on the Bonneville Shoreline trail, averaging about 7:20 per mile. This is the last week of higher miles before I start to taper. |
| Saucony Kinvara 2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy today. |
| Brooks Launch Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
| I went the first 16 with my mom and the last 5 going faster, 6:35, 6:40, 6:24, 6:34, and 7:09 (I let up a little the last mile). This was another pretty solid week and I've been pretty happy with the faster miles that I've thrown in here and there. |
| Brooks Launch Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the last day in Provo. |
| Asics Hyperspeed 3 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 in St. George on our way back to California. I got some Altra Instincts today at St. George Running Center and I hope they work out well. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles around campus back in Riverside. I went with the Altra Instincts and they felt quite good. Since I've been running some in flats, Fivefingers, and some barefoot, I don't think they were as big a shock to my feet/legs, but we'll have to see. |
| Altra Instinct Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another mostly easy run around campus. We're busy getting settled in again and taking care of shopping/car registration/etc before I start teaching/working/writing next week. |
| Brooks Ghost Miles: 5.00 | Altra Instinct Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around campus with the boys in the stroller. The Altras feel really nice and my legs feel good with this taper week. |
| Altra Instinct Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 11.00 | 0.00 | 0.00 | 14.00 |
| I did right around 14 in 1:38, which is right about 7 minutes per mile. I had a few slower ones while I was pushing the boys in the stroller, but I did the last three miles averaging 6:15, and that felt pretty good. This week has felt really good, so I'm hoping that translates into a smooth marathon. I'd like to break 3 hours, but after last years weird race, I'd be happy with a sub 3:10/3:05. This year has been great for me as far as consistency, so I'm encouraged for future years. |
| Saucony Kinvara 2 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy in the morning to start the week. |
| Altra Instinct Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy running around town. |
| Altra Instinct Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| I did 3 miles out (averaging 7:20/mile), then went 3 miles back (averaging 6:15/mile), then with one mile pretty easy. I was pretty happy with how these paces felt at this stage. After the marathon, I'd like to do more tempo work to improve my pace, while maintaining a stronger base. The Altras have been really great. I'm still not sure what shoes to wear in St. George. I'm debating between the Kinvaras and the Brooks Launch. I like the Altras and think I could race in them at some point, but I don't think I'll do that right now. My long run last Saturday felt great in the Kinvaras. And after more time in the Altras, I think I'm in better shape for the Kinvaras. |
| Altra Instinct Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles mostly easy this morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 this morning, again mostly easy. Tomorrow I'll do a faster, but shorter, long run. |
| Altra Instinct Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| So the first four miles were pretty easy-ish pushing the boys in the stroller. Then I went the next 3 averaging 6:40 per mile and then last 3 averaging 6:10 per mile. This felt really good so I'm hoping that bodes well for St. George. I'd just like to have a smooth, uneventful race. I'd love to break 3 hours, but would be happy with 3:05 or even 3:10. Next year, I'll be looking to cut it down to under 2:50 or so, which I hope comes with more consistent miles and some more tempo runs and such. |
| Saucony Kinvara 2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy this morning. I taught today, and school is starting in earnest now, so that should be good to help focus for the race on Saturday. |
| Altra Instinct Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 1.5 miles easy, then 3 miles in 6:45, 7:05, and 6:50 (these felt pretty easy), then another 1.5 easy. |
| Brooks Launch Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy in the morning. |
| Altra Instinct Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy around family housing and campus. |
| Altra Instinct Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy with a few strides. |
| Altra Instinct Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 172.00 | 26.00 | 5.00 | 0.00 | 203.00 |
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| Asics Hyperspeed 3 Miles: 14.00 | Brooks Ghost Miles: 35.00 | Saucony Kinvara 2 Miles: 57.00 | Brooks Launch Miles: 31.00 | Altra Instinct Miles: 55.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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