Speed only kills if you don't have it!

June 2017

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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: 3.00 Year: 764.30
Saucony Type A Lifetime Miles: 66.60
Mizuno Precision 13 Lifetime Miles: 319.90
Asics DS Racer 9 Lifetime Miles: 70.10
Brooks Pure Grit Lifetime Miles: 146.10
Adidas Super Nova Glide 7 Lifetime Miles: 169.60
Hoka Clifton 2 (Blue) Lifetime Miles: 95.20
Brooks Pure Cadence Lifetime Miles: 123.10
Hoka Tracer Lifetime Miles: 24.50
Hoka Speed Instinct Trail Lifetime Miles: 50.10
Saucony Triumph Iso 3 Blue/Gray Lifetime Miles: 345.20
Saucony Freedom Iso Lifetime Miles: 44.20
Saucony Triumph Iso 3 LR GRY/BLK Lifetime Miles: 150.60
Nike Pegasus 34 Shield Blue Lifetime Miles: 31.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
77.201.000.000.000.0078.20
Saucony Triumph Iso 3 Blue/Gray Miles: 53.20Brooks Pure Cadence Miles: 3.00Hoka Speed Instinct Trail Miles: 15.00Mizuno Precision 13 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles out to the Stake Center by Fort Herriman and back.  Ran on the grass quite a bit, not as much as the other day though.  7:59 ave in 80 something degrees.  Ran before Graduation.

Dynamics

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Same run as the last 2 times.  This time was cooler by 15 degrees and so I ran 7:45 ave instead of 8:00 ave.

Dynamics

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

First day of XC, about 100 kids out.  Ran with Chris down to 13400 S from the HS and back.  7:16 ave.  It kicked my butt!  Easy run for him.

Eccentric Upper

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

CX

Eccentric Lower

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles by myself at parctice.  ran up the trail and private road from Rosecrest and looped over to main and back on Mirrabella.  7:20 ave

 

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Eccentric Upper

My boy Rory Linkletter just dropped a 55 second last 400 in the NCAA Championship 10k last night to take 2nd.  Congrats to him!  Awesome race!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles with Greg at practice on the Monarch timetrial loop backwards, then we added o0n a mile.  7:28 ave.

Eccentric Lower

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Afternnoon run for 3 miles up to Rosecrest and back on Leila.  Last mile was 6:26 and a 7:13 ave.  First 4 day week in 8 months.  Felt better, still congested, but the knee was mostly ok.  We'll see how it rebounds.

MMX

Brooks Pure Cadence Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Rory showed up to practice and ran with me for about .5 miles and then took off with the boys and worked them over.  We went up Blackridge trail from Butterfield Park.  It was my first trail run since I tore my meniscus on Timp last year.  Ran in my new Hoka Instincts that I have had for several months and I highly recomend them!  I went up and over Backrigde until I hit 2 miles and then cam back.  Tough run, but good to be back on the trails.  Hopefully the knee holds up ok.  8:54 ave.

Eccentric Upper and Abs

Hoka Speed Instinct Trail Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

2nd back to back run of the year.  Knee is a bit tight form the trail yesterday.  Rainy this morning.  Ran with Chris and Greg the opposite way as the kids.  we went from Butterfield Park around the Cove, down private road, and up Mirabella and Butterfield Parkway.  I added on another .7 to the run on Butterfield to make 4 miles.  7:34 ave.

Eccentric Lower Body

Mizuno Precision 13 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Dynamics and Abs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

3 mile loop with the kids up[ the trail form Monarch and down Shaggy.  Added a mile to make it 4.  7:23 ave.

Eccentric Upper and Abs

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran from Butterfield Park up Emeeline and around the Res an back.  Ran an extra.75 run back to help kids finsh.  Last mile was 6:37 and 7:12 ave.  Knee is a little beat up and stiff after another back to back day.

Eccentric Lower and Abs.

 

Saucony Triumph Iso 3 Blue/Gray Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

MMX and 25 min of abs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Ran up Yellow Fork on the road and then trail to 2 miles up.  Came down and ran a extra mile up and down the snake trail.  Knee not too bad.  8:07 ave witha 6:11 4th mile down.

Eccentric Upper and Abs

Hoka Speed Instinct Trail Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran up to Rosecrest Park from Monarch with Chris and back then added a mile on for 4.  Knee was a tiny bit stiff, more so after.   7:29 ave

Eccentric Lower and Abs

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Dynamics and Abs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran to Rosecrest and then up private road down 6400 W and 13400 and up 5600 W  with Chris, Greg, and the boys.  Ran home after.  

Eccentric Upper and Abs

Saucony Triumph Iso 3 Blue/Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

After a took a 3 hour nap from being hammered from Top of Zion, I went out after sunset and did a loop up the hill and Rosecrest and Leila.  Nice evening.  Tired from the Relay.  7:27 ave and a 6:36 last mile.

Abs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran up Yellow Fork road with Greg and some of the newer kids.  we opted to go up over the ridge and down the snake trail.  I added on .4 at the end to get 6 miles.  Tough and fun run.  9:02 ave  Last 2 miles were sub 7:00s.

Challenge and Abs

Hoka Speed Instinct Trail Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

Ran up the trail to Mirabella and down 13400 S from Monarch and back.  ran with Greg and the kiddos.  7:28 ave, last 2 miles under 7:00.  

Eccentric Lower and Abs

Saucony Triumph Iso 3 Blue/Gray Miles: 4.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Biked up Butterfield

Dynamix and Abs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran to Rosecrest and looped to 6400 W, 13400 S, and back to Rosecrest then back home the Leila way.  7:22 ave

 

Saucony Triumph Iso 3 Blue/Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran a war up with the kids before their time trial and then a round the park and area with Adam.  7:33 ave

Biceps and Abs

Saucony Triumph Iso 3 Blue/Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
77.201.000.000.000.0078.20
Saucony Triumph Iso 3 Blue/Gray Miles: 53.20Brooks Pure Cadence Miles: 3.00Hoka Speed Instinct Trail Miles: 15.00Mizuno Precision 13 Miles: 4.00
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