| 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 | | 92.40 | 12.00 | 0.00 | 8.30 | 0.00 | 112.70 |
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| Nike Free Miles: 35.00 | HyperSpeed3 Miles: 17.70 | Addistar Ride2 Miles: 52.00 | Asics Tarther Miles: 6.00 |
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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 |
| Got outside again for a nice hilly run this morning. I was thinking about all you SGM runners and hoping you were having better weather than I was. It was warm and very humid this morning here. It would have made for terrible marathon weather. I hope you all achieved your goals and had a lot of fun this weekend. 8 miles, 1:01:36, AP 7:42
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 2.50 | 0.00 | 5.00 |
| Track Day I warmed up for 1 mile and was feeling a bit sluggish. I was hoping that would go away as I started my speed work, but it never did. I just didn't have it today. 1 mile- 6:08 .25 jog recovery 3/4 mile- 4:34 .25 jog recovery 1/2 mile- 3:04 .25 jog recovery 1/4 mile- 1:25 cool down Total run: 5 miles. Hopefully my speed work next week will feel better.
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| | Comments(3) |
| | 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 |
| What a beautiful day! 60 degrees, clear skies, no wind. Went out for a 10 miler through SARA Park which is a nice hilly run. I didn't feel like I was running that well, but each mile kept coming in faster than anticipated. I just went with it and ended up doing 10 miles in 1:14:38. AP 7:28 I know that isn't blazing fast, but I felt like I was running more like an 8:00 pace, so I'll take it.
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| Addistar Ride2 Miles: 10.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Another amazing morning: 57 degrees and no wind. I was about half way through my run when the sun came up over the mountains. I love being out on a run at that time of the day. It always seems so peaceful. I especially love seeing the sun starting to shine on the lake. Anyways, I did the Jamaica Loop which has about a 500 to 600 foot climb for the first 3.5 miles and then a nice desent of that same about for the last 6.5 miles. I ran the first 3.5 conservatively so I'd have energy to enjoy the downhill. I averaged 6:49 for the last 6 miles, which of course was gravity aided, but still was fun. Total run: 10 miles, 1:13:18, AP 7:20
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| Addistar Ride2 Miles: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.70 | 0.00 | 0.00 | 2.00 | 0.00 | 5.70 |
| TRACK DAY I met up with Jim from the running club for some speed work this morning. He's in his early 50s and is fast. 1 mile warm up, followed by 6 100 m strides with 100 m recovery jog 2 x 400m: 1:16, 1:20 2x 800m: 2:43, 2:53 (Jim ran a 2:42 on that one) 2x 400m: 1:17, 1:16 Took 200m recovery jogs between each speed interval 1 mile cool down Total run 5.7 miles I definitely ran faster than I would have if I didn't have Jim there to push me. I think we are going to start meeting up on Tuesdays for speed work.
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| | Comments(3) |
| | 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 miles through SARA Park... hilly run. 1:14:30, AP 7:27 Legs were still a bit sore from my speed work on Tuesday. |
| Addistar Ride2 Miles: 10.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 very easy miles. First 2 with Cade. Last 4 by myself. |
| Addistar Ride2 Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 1.80 | 0.00 | 9.00 |
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Track Day with Jim
1.5 mile warm up
6 x 100m strides with 100m jog recovery
10 x 300m with 100m walk breaks. Did them in 55 seconds +/- 1 second except the last 3 were 58 seconds. Of course Jim kept previous pace on those.
Another interval workout that doesn't sound too tough on paper, but kicked my butt. On the last few, when I finished I was light headed and slightly dizzy.
1.25 mile cool down PM 2 miles with Cade |
| HyperSpeed3 Miles: 7.00 | Addistar Ride2 Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles with Cade. He ran hard even up the .5 mile steep hill at the end that most people would walk some of. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Beautiful morning. 62 degrees
12 miles, 1:32:36, AP 7:43 (super hilly run)
I haven't done more than 10 miles since June. Those last two miles kicked my butt today.
PM 2 mile run with Cade when I got home from work. I was surprised how sore my legs were from my morning run, but they loosened up quickly.
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| Addistar Ride2 Miles: 2.00 | Nike Free Miles: 12.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with Cade after work. He's getting faster! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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10 mile loop climbing the first 3.5 and descending the last 6.5 in 12:45, AP 7:17. Averaged 6:43 for the last 6 miles. Fastest mile was mile 9 in 6:18. Pushed hard at the end and felt a bit nauseous. PM 2 miles with Cade
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| Addistar Ride2 Miles: 10.00 | Nike Free Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Track Day I was trying out a new pair of racing flats that I bought in Boston but had not worn yet. I had not heard of them before, Asics Tarthers, but I really like them. They have a little more room in the toe box than the hyperspeeds and have a bit of stability built into them, but are about the same weight as the hyperspeeds. 1 mile warm up 6 x 100m strides with 100m recovery jogs then 400m jog 4 x 800m (2:53, 2:57, 3:04,3:06) with 400 m recovery jogs 1 mile cool down I was planning on doing 6 x 800m, but I just couldn't get into the run today physically or mentally as is obvious by me slowing times with each repeat. Therefore I stopped after 4. Looking at why I couldn't hit my target speeds today: 1. Jim wasn't there. Having a running partner for speed work makes a huge difference. 2. My legs were still tired from some hard runs last week. 3. I couldn't get my mind off of some work related stress so I never got into the run mentally. 4. It was 76 degrees this morning at 6am about 10 to 15 degrees warmer than it has been the past few weeks, although I don't think that had a big factor in my slower times. |
| Asics Tarther Miles: 6.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with Cade after work. The second mile he ran in 8:22, mostly downhill, but still fast for a little guy. |
| Addistar Ride2 Miles: 2.00 |
| | 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 |
| 10 tough miles. I totally bonked. Then 1 mile with Cade afterwards. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 92.40 | 12.00 | 0.00 | 8.30 | 0.00 | 112.70 |
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| Nike Free Miles: 35.00 | HyperSpeed3 Miles: 17.70 | Addistar Ride2 Miles: 52.00 | Asics Tarther Miles: 6.00 |
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