Speed only kills if you don't have it!

August 2017

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15% off for Fast Running Blog members at St. George Running Center!

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
132.0026.300.000.000.00158.30
Saucony Triumph Iso 3 Blue/Gray Miles: 59.20Hoka Speed Instinct Trail Miles: 10.00Mizuno Precision 13 Miles: 19.50Saucony Triumph Iso 3 LR GRY/BLK Miles: 64.60Brooks Pure Cadence Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 easy ouchy miles.  really sore still!  8:20 ave.

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

Easy evening run up High Country and out around the stump and back.  Had to use the bathroom almost the entire run, should have taken care of business beforehand and enjoyed the run more.  Still sore!  7:52 ave

Hoka Speed Instinct Trail Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.003.200.000.000.009.20

Ran from the cabin down to Lava.  It was hot and hard as usual.  This was the slowest and probably worst shape I have been in for this run in 9 years.  Still did it in 1:01:15 and the slowest mile was 7:34 for the 8th mile.  

Saucony Triumph Iso 3 Blue/Gray Miles: 9.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran up on the ridge and loop from the cabin.  Legs are sore and I took it way easy.  7:56 ave.

Hoka Speed Instinct Trail Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran from Cove hill back to get the kids and then up and down the hill 1.5 times.  5 miles in 7:30 ave.  Still a bit tight and sore.

Saucony Triumph Iso 3 Blue/Gray Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Unitentional progression run out to the church by Ft. Herriman and back.  8:00, 7:17, 6:41, and 5:58, 7:49 on Leila to cool down.  

Mizuno Precision 13 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- Ran the stampede course with Chris and marked it.  7:18 ave

PM-  Ran up to the Cove Pond and to the round about and back from Rosecrest.  7:05 ave

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

Ran 2.5 easy and then cam home and ran 1.5 with Jaren.  8:02 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.005.000.000.000.0013.00

Started out this morning by waking up and realizing that I had set the wrong alarm!  I hurried to Monarch wher I met my coaches, Tim, Chris, and Greg.  We drove up Butterfield Canyon and ran down to Monarch via going on 6400 west and up around the Cove pond.  we lost Tim about 3-4 miles and Chris took off up the Rose Canyon Road, but waited for us at the bathrooms.  Greg fell back at this point and I realized that Greg's estimation of distance was off and we would actually be closer to 13 than 12, but we decided to go the 13 anyway.  Chris was nice enough to stay with me at this point until the end.  When we got to Monarch we had to do a loop around the park for the 13.  Longest run since St. George last year.  Knee was bugging at the first and off and on but I managed ok.  6:50 ave, with several miles around 6:30.  I am now officially tired!

Saucony Triumph Iso 3 LR GRY/BLK Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran up to Butterfield and 6400 west and back this morning on my own.  Calves are a bit tight and the knee is always tight, but I did ok.  Last mile was 6:39 and the ave was 7:20.

Saucony Triumph Iso 3 Blue/Gray Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran from Rosecrest up to Little Bradshaw with Tim and Diana.  Then went up the hill a few time while the kids were doing repeats.  Ran back with Krystal.  8:50 ave.

Brooks Pure Cadence Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.001.000.000.000.0011.00

went out this morning on a long run.  This is my last day of summer, big bummer!  I went out around the Cove pond and down 6400 west but insteadof an out and back I switched it up which made it harder.  I kept going up Main for about a mile and turned around and went all the way up 6400 west to Butterfield, which knocked out my water stop.  Went down and took Emeline up the hill then turned around and went down Crown Rose to Rose Crest and home via Juniper.  Last mile was 6:25, and only 4 miles were under 7:00.  It was good and tough for me, and I am glad I did it.  7:17 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran up and down and half way up Cove Hill.  Nice toasty day!  7:23 ave.

Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.003.000.000.000.0015.00

Met Greg and Chris at Draper Park and attempted to drive upto Alta, but the canyon was closed for a half marathon.  So we parked at the park and ride and went 3.5 miles up the canyon into the wind.  This kicked my but and I was going about 10:30 or more average.  We ran down from there and down Wasatch Bvld and 1700 East to Draper Park adding on about .6 miles at the end.  Tgis was a tough and good run for me.  My knee was giving me issues for part of the run, especially the steep parts.  7:38 ave

We had a big Staek and egg break at Black Bear after the run.

Saucony Triumph Iso 3 Blue/Gray Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran up to Little Bradshaw and over to Butterfield at the end of practice and then home.  7:39 ave

Saucony Triumph Iso 3 Blue/Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Ran with Chris and Greg from Rosecrest on Mirabella, up 6400 W, to the Cove pond and back.  7.5 miles at 7:24 ave.

Saucony Triumph Iso 3 LR GRY/BLK Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran 5 miles on the grass during the kids intervals.  7:00 ave

Brooks Pure Cadence Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5:00am run to Butterfield Park and back.  7:45ave

Saucony Triumph Iso 3 Blue/Gray Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0013.100.000.000.0016.10

Greg stayed over at my house and we headed down to Payson and caught the bus for the Nebo Half at 5:00am.  Since my fitness isn't good and I am still hurt I wanted to run between 1:18 and 1:20.  We got a warm up  mile, Greg did a bit more, and hit the potties at the Payson Lakes camp ground.  The first 9 miles was relaxed and at about 5:52 ave, and then my lack of fitness kicked in and I went 6:11, 6:24, 6:34, 6:23, and 6:28.  Greg was kind enough to run the whole run with me too.  Iended up being a good training run and I still placed 8th overall and 2nd in my age, and never was passed by anyone that I didn't pass back, so I will take it.  Finished the half with a 1:19:44.  Cooled down for 2 miles after.  Greg made his a 20 milers.  Legs are toast!

Saucony Triumph Iso 3 LR GRY/BLK Miles: 16.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ouchy legs so I biked with the kids.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran to Monarch and then did a loop with the kids up the trail to Mirabella and back on Shaggy, then home.  Legs are still sore from Saturday and it was 95 degrees.  7:34 ave.

Saucony Triumph Iso 3 Blue/Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

7 miles around Butterfield Park while the kids were working out.  7:19 ave

Mizuno Precision 13 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran 7 miles around Butterfield Park with the kids.  Hot day!  7:25 ave

Mizuno Precision 13 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
132.0026.300.000.000.00158.30
Saucony Triumph Iso 3 Blue/Gray Miles: 59.20Hoka Speed Instinct Trail Miles: 10.00Mizuno Precision 13 Miles: 19.50Saucony Triumph Iso 3 LR GRY/BLK Miles: 64.60Brooks Pure Cadence Miles: 9.00
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