| Location: Lake Havasu City,AZ, Member Since: Sep 29, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 23 marathons
6 Bostons (2007-2011, 2017)
3 Half Ironmans
2 Ironmans
3 50 Milers
1 Grand Canyon Rim to Rim to Rim
Marathon PR:
2:59:00 St. George 2008
2:58:03 Boston 2010
1/2 Marathon PR:
1:25:41 Havasu Half 2009
1:24:09 Painter's St.George 2010
Half Ironman PR:
5:25:02 HITS Havasu 2014
5K PR:
18:23 LHC Turkey Trot 2014
18:22 LHC Turkey Trot 2017
50 mile PR:
7:56:14 Avalon50 2016 Short-Term Running Goals: Break 3 hours again
Doing it a Boston would be sweet!
It was sweet!
UPCOMING RACES
Long-Term Running Goals: Have fun!
Personal: Married
4 kids
Optometrist
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 217.00 | 0.00 | 0.00 | 0.00 | 0.00 | 217.00 |
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| Nike Pegasus 35 Miles: 38.00 | NB 1400v6 Miles: 95.00 | Kinivara 9 Blue Miles: 28.00 | Kinivara 9 Miles: 56.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles nice and easy, AP 9:15, so I’ll be ready for some speed work tomorrow.
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| Nike Pegasus 35 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 2 mile warm up
6x1 mile at 6:07 with 1/2 mile recovery jog after each mile.
I felt like I was running at a nice controlled effort all the way through.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| It's week 2 of my 1st 3 week block of training.
After 8 hilly, easy miles I did strides and a cool down for a total of 9 miles.
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| Kinivara 9 Blue Miles: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long slow run, 20 miles AP 8:33, Elevation gain 1380 ft.
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| Nike Pegasus 35 Miles: 20.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles on I nice cold (36 degrees, that's about as cold as it gets here) but calm morning.
AP 8:57
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| Kinivara 9 Blue Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 mile warm up
4 x 2 miles at 6:35 pace with 1/2 mile jog recoveries
Total 12 miles
Felt pretty easy and until the last 1/2 mile of the fourth repeat then I had to push a bit.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Week 3 of 1st 3 week block
10 easy miles AP 8:54 followed by strides and cool down for a total of 11 miles.
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| Kinivara 9 Blue Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Fast finish long run #2
I ran up for 5 miles at a comfortable pace.
Then down 5 miles at mp. About 10 seconds per mile too fast. Still working feeling mp.
Then back up 3 miles at a comfortable pace.
Then down 4 miles at a fast effort, AP 6:18 with the last mile at 6:05.
Then a 2 mile cool down back up.
Total 19 miles. 1670 feet elevation gain.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Normally I would do my speed work tomorrow, but I'm taking Cade to go skiing with Blake and his son at Big Bear tomorrow, so I did it today. I was a bit worried having one less day to recover from my fast finish long run on Wednesday, but I seem to have survived unscathed.
2 mile warm up
6 x 1 mile at 6:03 with 1/2 mile jog recovery after each one.
Total 11 miles
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovery week #1
I started my first recovery week off this morning with a nice soak in the hot tub instead of any exercise. I skied hard on Satruday so it felt really good. I'm looking forward to a nice easy week of running this week.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles
AP 8:30
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| Nike Pegasus 35 Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I thought about doing an easy run this morning, but I decided if I really wanted to nail this recovery week I should just sleep in and take a rest day instead.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I finished off my recovery week with some mp intervals.
1 1/2 mile warm up
3 x 3 miles at mp with 1/2 mile recovery jogs for a total of 12 miles.
That workout felt super easy. It was a great way to end my recovery week.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Week 1 of 2nd 3 week training block
Even though I did not sleep well at all last night, it was nice to be focused on training again this morning.
10 easy miles, AP 8:38 followed by strides and cool town for a total of 11 miles.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery miles then core
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Fast finish long run #3
5 miles uphill at comfortable effort
5 miles downhill at mp. I almost nailed mp pace today, just 3 seconds per mile too fast
3 miles back up at comfortable effort
4 miles down at hard effort, AP 6:21 with the last mile at 6:11
2 miles back up at cool down effort
Total run 19 miles with apporoximately 1700 feet elevatin gain.
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 recovery then core.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 217.00 | 0.00 | 0.00 | 0.00 | 0.00 | 217.00 |
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| Nike Pegasus 35 Miles: 38.00 | NB 1400v6 Miles: 95.00 | Kinivara 9 Blue Miles: 28.00 | Kinivara 9 Miles: 56.00 |
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