Speed only kills if you don't have it!

Butterfield Brawl Trail 10K

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Location:

Riverton,UT,

Member Since:

Jun 19, 2006

Gender:

Male

Goal Type:

Local Elite

Short-Term Running Goals:

 2017 Running Goals:

Get knee healthy and back to decent running form

 

 

 

Long-Term Running Goals:

Run a sub-2:25 Marathon

Win a Marathon

Compete in an Ironman before I am 50 years old

 

Personal:

I have a wonderful wife and little boy and we live in Riverton/Herriman Utah. I am a school teacher, Athletic Director, and coach cross country and track at Herriman High. 

 

Favorite Blogs:

Miles:This week: 0.00 Month: 120.10 Year: 670.20
Saucony Type A Lifetime Miles: 66.60
Brooks Pure Grit Lifetime Miles: 146.10
Hoka Tracer Lifetime Miles: 28.50
Hoka Speed Instinct Trail Lifetime Miles: 131.90
Saucony Triumph Iso 3 Blue/Gray Lifetime Miles: 422.20
Saucony Freedom Iso Lifetime Miles: 44.20
Saucony Triumph Iso 3 LR GRY/BLK Lifetime Miles: 324.80
Nike Pegasus 34 Shield Blue Lifetime Miles: 159.20
Saucony Triumph ISO 4 (Gry/Blk) Lifetime Miles: 73.00
Saucony Kinvara 8 Lifetime Miles: 0.00
Brooks Glycerin 16 Grey Lifetime Miles: 31.50
Nike Pegasus 33 Red Lifetime Miles: 112.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
192.104.0011.600.000.00207.70
Adidas Super Nova Glide Miles: 62.10Asics Nimbus 16 Miles: 17.00Brooks Pure Cadence Miles: 30.50Brooks Pure Grit Miles: 46.00Altra Lone Peak 2 Miles: 16.00Adidas Ultra Boost Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.002.000.000.000.0011.00

AM- Warmed up almost 2 miles and then did 8 x 400 Little Grnder repeats.  Kicked my butt!  1:40 was my best and ave was 1:46.  Slow!  It was hot too, 70 degrees at 6:00am.

PM- 90 degrees.   It was hot and legs were tired,  but I cruised another 4 miles.  7:28 ave.

Adidas Super Nova Glide Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Hot afternoon run on Leila out to Mirabella and down 13400 S, up Rosecrest and back on Leila.  5  mile loop in 37:35 ave.

Asics Nimbus 16 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.002.000.000.0012.00

Got up early and ran out to the Cove Pond and back.  Did 2 X 1 mile repeats.  Mile 5 was 5:32, recovered for 6 and ran mile 7 in 5:26.  Cooled down a mile on Leila.  7:14 ave for the 8 miles.

PM- Ran out on Leila and Mirabella and back.  Cooler with some cloud cover this afternoon, but still warm.  7:24 pace.

Adidas Super Nova Glide Miles: 4.00Brooks Pure Cadence Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran up sun bloom and out around the Cove, down 6400 W and 13400 S, back on Mirabella and Prospero/ Leila.  Did my run before I went to Graduation. 7:26 ave.  Cooler then it has been which I appreciated.

Asics Nimbus 16 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran out to Butterfield Park and back after work.  Finally, I am out for summer!  The run was bla today, but I got it done.  7:25 ave.

Adidas Super Nova Glide Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran up to Butterfield and then ran the Butterfield Brawl course.  It was tough and the trail was very rough and I almost twisted the ankles several times.  Hopefully the rain will help it out and it will be better in the next 2 weeks, because it is very rough in some places.  Saw Steve King on my way back up the Res side.  50:48 for the part.  1:19:38 for the run, 7:57 ave.  Ran in my new Pure Grits today, I liked them!

Brooks Pure Grit Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Same run as Saturday but 1 minute faster on the course and 18 seconds faster overall.  I was tired and didn't feel great, so I was surprised that I ran faster.  The trail was a bit better in places than Saturday because of the rain, but it was still really rough in some spots.  1:19:18 fro the run

Brooks Pure Grit Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Morning run out to the Cove and Rose Canyon Road and back.  Went out on Leila and Crown Rose.  7 miles at 7:19 ave.  Legs were tired from yesterday, but not too bad by the end.

Adidas Super Nova Glide Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.002.000.000.008.00

Ran out to the Coave and back and did the same workout as last Wednesday.  Mile 5 and 7 were speed.  I did both 2 seconds slower than last week ( 5:34, 5:28).  Cooled down a mile on Leila.  7:08 ave for the run.  Tired after this one!

Brooks Pure Cadence Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran down 5th Ave in New York and into Central Park with Diana.  She didn't go far, just the the lake and then I ended up going the rest of the way myself.  Did a loop and took a few pics and headed back on 5th Ave.  7:35 ave

Adidas Super Nova Glide Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran down to Central Park again this morning and decided to do the road loop.  They were having a Oakley Mini 10k there.  The winner was the chica who won Boston.  I did the loop weaving though all the super slow people and then added on.  I also shot over to get some pics of the Temple while I was on that side.  Very humid and warm this morning, about 80 degrees, so I was sweaty.  Fun run though.  5th ave wasn't bad today because it was earlier Saturday morning and stores were probably just opening.  7:14 ave

Adidas Super Nova Glide Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM-  First day of XC.  We had about 100 kids out for practice, a lot of them will stick it out, we will lose some.  Did a loop down ( 6000 W, Main, 5600 W) with the kids, then went another 1.5 with the faster kids.  5 miles at 7:31 ave

PM- Drove to the church by Fort Herriman.  It was cloudy because a storm was rolling in and I was super grateful because it cooled it down from 90 to about 78 degrees.  I ran the Butterfield Brawl course.  The trail was better, but still super rough in a lot of places.  Ran the run about like the last two.  I ran it in 50:03 and Starva tells me it was 50:46 from some reason???  Ran an extra mile at the end.8:06 ave.  Got done just before the thunder storm.

Altra Lone Peak 2 Miles: 7.00Adidas Ultra Boost Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran 2 miles down to practice and then 5 with the kids up private road and back at 7:04 ave, and then home.  58:12 for the run

Adidas Super Nova Glide Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.002.000.000.0012.00

AM- Ran to Monarch for practice then with my boys up to Butterfield Park the Shaggy Peak way.  I went an extra half mile toward the Cove.  Did a tempo mile at 5:28, then recovered a mile and then went 5:20 on the last one.  Felt hard, but was happy that I ran fasterthan last week.  Cooled down to home.  6:54 ave for the 7 miles and and the warm up mile was 7:56

PM- Hot 93 degrees run to Butterfield Park and back.  7:27 ave

Brooks Pure Cadence Miles: 8.00Asics Nimbus 16 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

Ran down to practice the 2 mile way.  Ran a Juniper, Rosecrest, 13400 S loop with the boys.  45:29 for the run

Adidas Super Nova Glide Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy loop around Shaggy and Rosecrest with the kids.  Did some striders at the end.  7:35 ave

Adidas Ultra Boost Miles: 4.00
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Race: Butterfield Brawl Trail 10K (6.2 Miles) 00:47:22, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.102.000.000.000.008.10

Drove to the church across from the trailhead and warmed up for 1 mile.  The race was pretty loaded again for a little trail 10k, but Golden Harper stole the show.  He ran 2.5 minutes faster than last year's race!  The rest of the guys were within a couple minutes from me.  I just am not a great climber since I killed my hip 5 years ago, so those guys that can climb, especially the first part, pull away enough that I can't get them.  I was in 8th for a while and then pulled into 6th, but could never gain enough.  I got in trainer pace mode too being by myself.  Overall it wasn't bad, and I came out without falling or getting hurt.  47:22 was my time, about a minute faster than last year.

Cooled down with my HS kids that ran the 5k for just over a mile.

Brooks Pure Grit Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- Easy run down to practice, up to Butterfiled Park with the boys and back.  Ran home after.  7:32 ave.

PM-  91 Degrees!  Ran out to Butterfield Park the Crown Rose way.  7:12 ave.

Adidas Ultra Boost Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran up to the church on Juniper and then did a shoreline loop with my kids.  Did the 5.5 mile loop at 7:39 ave.  This is the best I have ever done on this trail and I led the boys the whole time, and actually kiccked their butts pretty good.  Felt decent for a tough run.  Ran hom at the end and add a half mile.  Stayed on the grass the whole way home.

Brooks Pure Grit Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.002.500.000.0012.00

AM-  Ran to practice then did the trail, 6400 W, 13400 S loop with the kids.  Did 2.5-3.5 in 5:29 with Tanner, recovered a half mile and then did mile 5 in 5:29.  Cooled down a mile and then ran home.  6:55 ave for the 6.1 mile loop with the boys.

PM- 97 degrees!  I went up Crown Rose to Butterfield park and went further out so I could run a segment on Leila that had been taken away from me on Strava.  Ran the 5.5 in 3:05, the new CR is 3:49 and it didn't give it to me.  Stupid!  Anyway hot run and 7:08 ave.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran up to the Reservoir this morning and added on to make 2 miles 8:45 ave.  Ran with the boys up and over Blackridge to Little Bradshaw and back, 7:57 ave.  Always a tough run!  Only had about 50 kids out today.  Ran home nice and easy after 7:53 ave.  9 miles

Brooks Pure Grit Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Woke early and did a short run before Youth Conference.  Super tired!  Pushed the last half mile.  7:32 ave

Adidas Super Nova Glide Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.400.003.100.000.0010.50

AM- Warmed up 1.5 miles.  Ran 5k time trial with the team.It was a tougher course being all uphill up Shaggy and Prospero, then down mostly the second half down Leila, Juniper, Murdoch down to Monarch.  I was 18:40 for the 5k and 5th.  We were missing some boys.  It was way hot too, about 75 to 80 degrees at 6:45 am!  Cooled down for two miles at 8:00 ave.

PM- One of the hottest runs ever out to Butterfield Park and back, up Crown Rose and down Mount Ogden.  7:43 ave

Brooks Pure Cadence Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran up the Varisty Hill or lookout with the boys today.  Tough up and down Yellow Fork as always.  1:29:00, 9:53 ave.

Altra Lone Peak 2 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
192.104.0011.600.000.00207.70
Adidas Super Nova Glide Miles: 62.10Asics Nimbus 16 Miles: 17.00Brooks Pure Cadence Miles: 30.50Brooks Pure Grit Miles: 46.00Altra Lone Peak 2 Miles: 16.00Adidas Ultra Boost Miles: 20.00
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