Speed only kills if you don't have it!

September 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
170.0039.501.000.000.00210.50
Saucony Triumph Iso 3 Blue/Gray Miles: 103.00Saucony Triumph Iso 3 LR GRY/BLK Miles: 69.00Mizuno Precision 13 Miles: 10.50Brooks Pure Grit Miles: 5.00Hoka Speed Instinct Trail Miles: 5.00Saucony Freedom Iso Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Greg stayed the night and Chris came early to my house so we could get on the road by 6:15am.  I got home from the USU meet at 11:30pm last night and got to bed late, so I was way tired.   We ran from my house up Butterfield Canyon and back.  Chris left Greg and I about 5 miles and took off.  I had to use the potty at Cove pond and had to go agian going up to and up the canyon, but I forgot toilet paper!  I made it 7 miserable miles before I go to a potty.  Chris had sent the kids off to practice and at the mouth of the canyon and was waiting by the drinks there, so I did run with those guys again for about a mile before I told them to take off.  After the 2nd potty I managed to get home at a slow pace with some stomach issues.  Finished in the slowest time I have ever had 2:31:57, 7:35 ave, but I got it done.  My body hates me right now!

Saucony Triumph Iso 3 Blue/Gray Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Got up early and ran up to Butterfield Canyon and back home via Cove Pond.  This was a tough run because my legs are shot from Saturday's  20 miler.  I pushed through anyway and got it done.  I was just over 8:00 going un and ended up 7:35 ave.  Glad to be done.

Went and hiked Snowbird after with the family.  Super hot out, but fun.

Saucony Triumph Iso 3 LR GRY/BLK Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM- Got up this morning and met some of the boys at Rosecrest (I ran over) and we did a loop down to 13400 S and up Juniper.  I went on Rosecrest to the church and then turned around and headed home.  It was nicer this morning, but still around 70 degrees.   6 miles at 7:36 ave

PM- Today was about 95 degrees and the air is horrible and smoky from the fire up Weber Canyon. I ran the opposite way as the kids did and went up Emeline from Butterfield and to the Res and up and over Blackridge.  5.5 miles at 7:55 ave.  Knee was stiff, but not too bad on the trail.

Mizuno Precision 13 Miles: 5.50Saucony Triumph Iso 3 Blue/Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Ran to Monarch then went with the kids up 13400 S to Rosalina and Mirabella and back home n Rosecrest and Juniper.  7:17 ave.  Smoke was better today and it is possible that a small storm is coming and will clean the air a bit.  

Saucony Triumph Iso 3 Blue/Gray Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.0011.500.000.000.0015.50

Greg, Chris and I drove to Alta and to run down to Draper Park.   It was about 93 degrees and still a bit of smoke, but nice up the canyon.  About 2 miles in there was a big storm that hammered us for 4 miles.  It was nice because it cleaned the air and cooled everything down, plus it felt good.  The bad was it got us soaked, even our shoes.  Chris and I lost Greg a bit going down.  At about 7 miles I started having stomach issues which I rarely have.  I stopped at a bathroom at 9.5, but that didn't do the trick, my stomach was wrecked the rest of the way.  Lucly for me I was able to hold enough pace that I still aveaged 6:20 for the 15.5 miles.  7:12 for mile 12 was my only mile over 7:00.  Good run overall, even though I dn't feel good now.  Chris took off form me at 10 and ended up going 20 miles.  Greg ended up getting done before me, but my ave pace was 19 sec per mile faster.   Glad to get this one done!

Saucony Triumph Iso 3 LR GRY/BLK Miles: 15.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

My stomach was wrecked after the run last night.  I tossed and turned half the night.   I woke up early, so instead of running at the meet, I just got up and went out for 2.5 miles to loosen the legs up.  It was very nice weather this morning and the air was clean.  Legs are trashed, but it felt good to move once I got going a bit.  7:46 ave.

Saucony Triumph Iso 3 Blue/Gray Miles: 2.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Ran to Rosecrest early and met the kids.  We had a bunch today, including 9 girls!  We went up to the Juniper Crest building via Rosecrest.  Very nice temps this morning.  I ran with the kids up and back to Crown Rose and then turned around and ran home.  7:37 ave for 6 miles.  Legs are still sore and sore was the knee, so hopefully this runn loosens me up more.   It sucks getting up early, but it was nice running.   

PM- Butterfild Park to the top of the Cove and back.  Knee was almost sore and legs still stiff, plus it was pretty hot (92 degrees), but glad I ran again.  7:20 ave

Eccenentric Upper and Abs

 

Saucony Triumph Iso 3 Blue/Gray Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Woke up stuffy and with a head cold, felt tired all day.  Ran around Monarch a bit with the kids and then up to Rosecrest with Chris, I added on a bit and ended strong with a 6:22 mile.  7:16 ave

Brooks Pure Grit Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- Ran to Rosecrest and then up Mirabella with the kids and then home.  Still feeling sick and stuffy, but was glad to get the run done.  Knee gets sore with these back to back runs.  7:30 ave for 6 miles

PM- Ran from Butterfiled up and over Blackridge and down about half way then back.  Best mile was 6:48, and 8:27 ave for 5 miles.

Hoka Speed Instinct Trail Miles: 5.00Saucony Triumph Iso 3 Blue/Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.001.000.000.004.00

Wore my Freedom ISOs today for the first time.  Legs are ok today, but the knee was sore of course.  I warmed up on Leila and then did a tempo mile (5:36) down Shaggy into the wind.  i can tell I haven't done anything fast all year.  Ran another mile, got the kids started for practice, then ran home with Greg and Chris.  7:09 ave.

Saucony Freedom Iso Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.007.000.000.000.0020.00

Met Greg and Chris in South Jordan and Greg drove us up to Alta.  Crazy weather switch from 90s to 50s yesterday!  It wa 30 degrees at Alta when Chris and I started running!  We ran down the canyon and Greg started with us at 9.5.    The weather was betterout of the canyon and I shed my gloves and vest in Greg's car.  Greg ran with me and Chris took off.  I felt way better today then the past longer runs in the last month.  Even though I slowed dwon the last 10, I still picked it up the last mile on the parkway trail and ran 6:30 and had an ave of 6:29 for the entire run.  I was at 6:15 for the first 10.  Of course I am trashed, but I needed a solid run, and could use a few more in the next 3 weeks.

Saucony Triumph Iso 3 LR GRY/BLK Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- Legs were sore and body was tired but I got up and ran over and met the kids at Rosecrest.  I did the loop the goes Rosecrest , 13400 S., 6400 W, and down Butterfield Parkway.  Then because I was long I went home Crown Rose and Mount Ogden.  6 Miles at 7:42 ave.

PM- Ran up to the Cove and up the hill with the slower kids and back.  Then added a mile to going up the trail to Little Bradshaw and back.  5 miles at 7:26 ave

Abs and core

Saucony Triumph Iso 3 Blue/Gray Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran around Butterfield Park on the garss during the kid's workout.  5 miles on the grass at 6:54 ave

Eccentric Upper

Mizuno Precision 13 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Woke up to 40 degrees instead of 60.  Ran to Rosecrest and then up Emeline and back with the kids.  Adam came today too.  I turned around before the church and headed back on Emeline and down Crown Rose and Mount Ogden.  7:23 ave for the 6 miles.

PM- Ran with Chris up toward the Res on the trail from Monarch and back.  7:29 ave

Saucony Triumph Iso 3 Blue/Gray Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.001.000.000.000.004.00

Ran down to Monarch via Leila and Shaggy with a mile at temop pace.  I hit a hard cold headwind that slowed me down a bit.  Ran another mile and met the kids for practice and then ran home.  5:50 mile and 7:04 ave

Saucony Freedom Iso Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.008.000.000.000.0020.00

Met Chris and Tim at Tim's house and drove up Butterfield Canyon.  We started the run 3.5 miles up and it was 33 degrees!  We saw a moving truck that someone had stolen from out by the airport and dumped up the canyon, weird!

About a mile or so in my hip started to sting in the ip flexor area and to the lateral side.  I must have somehow tweated it and pulled something.  I stoped at the mouth of the canyon and tried to lightly stretch it, but it hurt the entire run, although I slowed down and got used to it.  I took it easier then planned because of this.  All I need is my left hip hurting when my left knee already hurts all of the time!

Chris stuck back with me and Tim was in front of us after my first stop until we got down y his house again.  We ran down to Daybreak, around the lake (Tim and I skippied the North finger) and down 11400S to Sprouts and then over to 11800 S and down to 2700 W, then back to 11400 S and down to the River trail and over to 12600 S.  I had to add a half mile at the end to get 20 miles.  Non of my miles were fast, but all were 6:50 or better and I averaged 6:37 for the entire run.  Good thing it was an easier course.  My hip concerns me!  It hurt the most going fast and the steeper downhill bugged it.  I will have to watch it and baby it along now.  

We started digging up the yard so I spent the rest of the day and night doing yard work and I am trashed!

Saucony Triumph Iso 3 Blue/Gray Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran with the kids and Chris up Cove Hill and back to Butterfield Park.  I added on a mile like last week.  My hip and quad is very sore, so I was really careful on the downhill.  7:30 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran to Butterfield for practice late because of the PLC confernce I was at.  I finished my run by going out to the COve pond and back.  7:13 ave.  Hip was very stiff today.

Saucony Triumph Iso 3 Blue/Gray Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM-- Got up early by myself and ran 6 miles out toward the Cove and back.  It wa dark, cold and lonely, but I got it done.  6 miles at 7:38 ave

PM-  Went out about 9:00pm, weather was nice, but after my conference I had 5 hours of Parent Teacger Conference until 8:00pm, so it was an almost 14 hour work day.  The run was a tough one to get through because of dinner and fatigue, but I got it done.  3 miles loop around Rosecerst and Leila at 7:32 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

We went to Tucanos for lunch after our conference ended so I was beyond stuffed.  I waited until after the practice at about 6:00pm to go run.  I went up Rosecrest and and Emmline out to the Juniper Crest trail head and back down Emmeline and almost to the end and back home via Emmeline, Crown Rose, Rosecrest, and Mount Ogden.  I felt awful because of lunch, but decided to stretch the hip out for the last mile in sub 6:00 to see how it felt.  It seemed ok, although it was a bit stiff after.  7:16 ave

Saucony Triumph Iso 3 Blue/Gray Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Ran the Park City course with Chris and Greg before the meet.  Messed around during the open race and even jumped in to screw with Chase who was winning the race.  Chris and I blew by him like he was standing still and he thought we beat him.  It was hilarious!  7:19 ave

Kids pulled off the wins today eventhough some other teams out ran us.  Lots of work to do this next couple of weeks.

Saucony Triumph Iso 3 LR GRY/BLK Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.000.000.000.0010.00

I drove up Butterfield Canyon and ran home.  My goal was to hit MP pace or quicker for the run.  The weather was decent because I got done before the rain.  I had my first mile 6:20, mile 8 was 6:09 into the wind, and last mile was 6:27, all other were below 6:00 and 4 were below 5:50.  

I planted a drink at 5 miles, mostly for training for next week.  When I hit 5 miles my drink was gone and some idiot had tossed it and placed their Gu and Gu bottle in it's place.  I was ticked!  I can't believe that people are such losers!  I would just leave it and not bug it while putting mine somewhere else.  Couldn't believe it!  So I finished without a drink.  I made the whole run in 59:53, so just under an hour.  5:59 ave.  Hip was ok during the run, a bit stiff but fine.

Saucony Freedom Iso Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
170.0039.501.000.000.00210.50
Saucony Triumph Iso 3 Blue/Gray Miles: 103.00Saucony Triumph Iso 3 LR GRY/BLK Miles: 69.00Mizuno Precision 13 Miles: 10.50Brooks Pure Grit Miles: 5.00Hoka Speed Instinct Trail Miles: 5.00Saucony Freedom Iso Miles: 18.00
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