Speed only kills if you don't have it!

September 2018

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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: 0.00 Year: 878.10
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: 138.90
Saucony Triumph Iso 3 Blue/Gray Lifetime Miles: 428.70
Saucony Freedom Iso Lifetime Miles: 59.20
Saucony Triumph Iso 3 LR GRY/BLK Lifetime Miles: 382.30
Nike Pegasus 34 Shield Blue Lifetime Miles: 162.40
Saucony Triumph ISO 4 (Gry/Blk) Lifetime Miles: 126.00
Saucony Kinvara 8 Lifetime Miles: 41.20
Brooks Glycerin 16 Grey Lifetime Miles: 39.50
Nike Pegasus 33 Red Lifetime Miles: 129.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
158.1053.000.000.000.00211.10
Saucony Triumph ISO 4 (Gry/Blk) Miles: 91.00Nike Pegasus 33 Red Miles: 48.50Saucony Triumph Iso 3 LR GRY/BLK Miles: 25.00Hoka Speed Instinct Trail Miles: 15.10Saucony Triumph Iso 3 Blue/Gray Miles: 6.50Saucony Freedom Iso Miles: 10.00Saucony Kinvara 8 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0019.000.000.000.0020.00

Tough solo 20 from my house up to Butterfield Canyon and back.  I forget how sucky that 5 miles up is!  7:23 ave

Saucony Triumph ISO 4 (Gry/Blk) Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.001.000.000.000.0015.00

Ran up to Butterfield Cayon by way of the Cove and then back cutting that loop out.  Legs were tired from the getgo and yesterday being fast Sunday didn't help either, but I toughed it out.  Just under 8:00 pace going up and then 7:29 ave for the un.  Last mile I hit 6:14.

Nike Pegasus 33 Red Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Early Morning run to Rosecrest then to Butterfield Park with the kids, and home.  6 miles aty 7:29 ave

PM- Butterfield Park up the Cove Hill and back.  7:31 ave

Nike Pegasus 33 Red Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Ran with Greg From Butterfield around the Cove Pond, then I went down and back on 6400 W and back the same way I came.  6:25 last mile.  7:22 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.004.000.000.000.0020.00

Same run up Butterfield Canyon and back as last week.  I was more tired and less motivated today though, so that made it even tougher in several ways.   Ran a few seconds faster ave up today, and pprobably similar back.  Ended up 7:20 ave and 2:26:50.  Last mile was 6:24.  I am absolutely trashed now!  Glad I could get it done though.

Saucony Triumph ISO 4 (Gry/Blk) Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM-  6 miles at 7:26 ave.  Ran out to the Cove and back with the kids, and of course to and from practice.

PM-  Ran with Greg to the Mistress and then out and back on the shoreline.  4 miles at 8:10 ave

Hoka Speed Instinct Trail Miles: 4.00Nike Pegasus 33 Red Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.000.0010.10

AM- 6 miles with my boys on an out and back on Mirabella.  Ran to and from practice.  7:22 ave

PM-  Same run with Greg as yesterday, because we had the kids run the Mitstress again if they didn't finish the workouts.  4.1 at 8:21 ave

Hoka Speed Instinct Trail Miles: 4.10Saucony Triumph Iso 3 LR GRY/BLK Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Ran on the grass during the kids workout.  5 miles at 7:09 ave with a 6:01 mile toward the end.  Lower back starting to bug.  This is my 5th run this week, and last week I only ran 4 times.

Nike Pegasus 33 Red Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran to Monarch and then 4 with Greg on the reverse Time Trial loop, then added a mile.  7:22 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.0013.000.000.000.0020.00

Stared at Alta this morning and had some of my boys (Kyler, Bridger, Kaden, Ty, and Seth) join me for the run down, for them the first half.  The air way clear, but it was about 60 degrees and the south winds strated right away.  My lower back has been so sore and stil was bugging me after everything I did yesterday to work on it.  We made it down out of the canyon at 6:16 pace, and then I ran the rest of the way down to the Jordan River and the park off 11400 S myself trying to keep the average under 6:30s.  As I got lower the smoke got really bad and that was hammering me!  I was able to hold on to a decent pace and avegaed 6:28 with a 6:20 last struggling mile.  Slowest mile was with th hill at 7:08 and that was the only one over 7:00.  

Allison came and picked me up.  Body is trashed!

Saucony Triumph ISO 4 (Gry/Blk) Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run because I can't walk!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Missed morning practice because the legs are still so sore.  Ran this afternoon on the new trail above the Res with Greg.  He went with me since I was going to be so slow and I forgot my watch.  We went up Blackridge and then the long way up to the south overlook.  Then down the east side trail that was completed anout a month ago.  Great trail!  Legs were more sore on this run then in years on any run.  It was slow and painful.  1:07:30 for the 7 miles.

Hoka Speed Instinct Trail Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- Suffered though a morning run Rosecrest Monarch Juniper loop and there and back for me.  Ouchy legs still!  6.5 miles at 7:52 ave

 

PM- Ran at Butterfield Park on the grass for 5.5 miles 7:33 ave.   Legs were better, but still sore. 

Saucony Triumph Iso 3 Blue/Gray Miles: 6.50Nike Pegasus 33 Red Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- by myself.  Allison put my head lamp somewhere and I couldn't find it so I was limited and short of time, so I went out to the end of Butterfield Park and back.  7:56 ave.  Legs still hammered.  

PM-  Went out for a long mentally tough run before practice.  Luckly it was a beautiful day and the temps were high 70s with a north with that blew all of the nasty smoke out.  7:36 ave.  Legs still shot.  I will take tomorrow off.  

Saucony Triumph ISO 4 (Gry/Blk) Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.004.000.000.000.0020.00

Last 20 miler!  Met Zach, Kyler, Bridger, Ty, Seth, Paul, and Josh up Butterfield Canyon at 7:00am.  The wind was about 15 mph from the SE blowing the nasty smoke back in to our area.  Down the canyon and highway to almost the HS was decent air and then it got nastier as I went.  The boys kept me good company for 11 miles down to Daybreak Lake, then it was just me and the nast air and wind.  Ran down 11800 S to Redwood over to 12300 S and then down to 1300 W..  Took that road over to 11400 S. and then added on .5 into the south wind then back to the park.  Still had .4 to go after that so I finsihed out going north and then turned around.  Last mile was 6:25.  Ave was 6:44.  Ave with the boys was 6:45, so the last 9 were a bit faster.  Mile 1 and 5 were just over 7:00, every other mile was under 7:00.  The smoke was bad again at the end and my legs were still tight.  I could feel them pretty good right off the bat, but held on.  Nice to be done with those long runs.

Saucony Triumph ISO 4 (Gry/Blk) Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Ran over to Rosecrest and then went Up Emeline to Ashland and back with the boys, then back home.  Legs beat up, but way better than last week.  7:29 ave

PM-  Ran from Rosecrest back up to Emeline to the hill with no name.  Kids did repeats.  I went to the Res and back to make it 4 for me.  7:27 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 4.00Nike Pegasus 33 Red Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.000.000.000.0010.00

Had Allie drop me off up Butterfield and I ran home.  Legs were tired and tight, the day had been long and hard, but the weather was great!  I even had a head wind the entire time, but it felt good.  I wasn't sure how well I would do, but I was able to break 60 min.  59:40.  First mile was 6:06, 6th was 6:01, and the last mile was 6:13 uphill, everything else was sub 6:00.  I will take it, good to get this one done!
 

Saucony Freedom Iso Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Morning Run on the grass at Monarch with some striders.  7:19 ave

Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy run past the Jone home to the splash park and back from Monarch.  7:13 ave

Saucony Kinvara 8 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Mile jog at Park City Meet

Nike Pegasus 33 Red Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Alta down with Kyler, Seth, Josh, Ty, Bridger, and Paul.  The boys wanted to go sub 60 min, so led the way.  They ran tough, and it was nice to have the company.  Hopefully this will help with St. George next week.  Now it is time to taper!  5:53 ave, 58:55.  Nice morning!

Saucony Kinvara 8 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
158.1053.000.000.000.00211.10
Saucony Triumph ISO 4 (Gry/Blk) Miles: 91.00Nike Pegasus 33 Red Miles: 48.50Saucony Triumph Iso 3 LR GRY/BLK Miles: 25.00Hoka Speed Instinct Trail Miles: 15.10Saucony Triumph Iso 3 Blue/Gray Miles: 6.50Saucony Freedom Iso Miles: 10.00Saucony Kinvara 8 Miles: 15.00
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