| Location: Salt Lake City,UT,USA Gender: Male Goal Type: Recover From Injury Running Accomplishments: Top 10 finishes at Salt Lake City, Top of Utah and St. Louis marathons.
Ragnar Del Sol Relay-Course Record 17 hrs 4 min (leg 7/'08)
Ragnar Wasatch Back Relay-2nd overall 17hrs 54 min (leg 9/'08)
Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, Aided '08)
10K 34:16 (Track sea level '00)
10K 33:15 (Des 10K, Aided '08)
5K 16:44 (Track sea level '00)
5K 16:08 (Magna Classic, Aided '08) Short-Term Running Goals: Continue on the path to recovery. Refocus on how to maintain running as one of the many priorities in my life. Get into shape in '09 for a killer race in '10.
Long-Term Running Goals: Break 2:30 without breaking myself.
Personal: Married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living... |
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Totals | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 63.00 | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 70.00 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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Sun, Nov 04, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | Sandra was still a little wiped out after her return to racing yesterday so I did a solo run after church. I took a new route up Foothill, to BST, then down Parley trail. There were so many people out today and they all seemed to have dogs! They were all well behaved though. Following that headed down to SH Park for a loop. Saw a family of Quails (I think they are the funniest things ever when they run) and another Redtail Hawk. Overall a great run. Avg. 7:33. Then after Kaitlyn got up from her nap we headed over to City Creek and went for a family walk. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Mon, Nov 05, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | Today was a crazy day. I'm finding I'm not a Monday person. They've been a little more overwhelming recently. Also, Kaitlyn does not respond well to me when I return home from my first full day of work after the weekend. Today started full but for whatever reason I didn't feel like I got much accomplished. I'm finally calling it a night (11:30) and now feel slightly differently but it was a long day. I'll skip my workout tomorrow. I ended up running a little after 7pm, did Marathon course miles 2-6 then random road south and back. I think I may have brought the length of mile 6 into question. However, the only thing in question is my ability to run tangents. The first time I ran this section of the course I stuck to the outside of the road around the park. This time since noone was around I ran all the tangents and the mile was exactly on... Avg. 7:35 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Tue, Nov 06, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
I was still pretty wiped from yesterday. I slept in an extra hour (6am) then headed in to work. I got a lot more done today than yesterday though I only worked about half as much… Funny how that works sometimes. I was bummed to miss Josh’s workout with the Black Sheep. It sounded like a killer, I was just too wiped out and didn’t think I would produce much on less than 5hrs sleep. Instead I took a 2-hr lunch, ran three miles with the family, 7 miles on my own with MM (SLC marathon miles) 4 and 6, and then voted. For the solo portion of the run I took mile 4 which is all downhill at 80% effort and hit 5:31, recovered on mile 5 and then hit mile 6 at ~90% effort and hit 5:35. The difference between an all downhill mile and a mile with two up hills. Avg. 8:09 for everything. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Wed, Nov 07, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
Today was another busy work day. I wasn’t able to get out the door until about 8:15pm. I did a modified home loop with MM 3-6. I felt ok. The work stress is wearing on me a little but not too bad at the moment. I just have to make sure that I don’t skimp too much on sleep… Avg. 7:11 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Thu, Nov 08, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | Easy early AM run. I did a home loop that I hadn't done in a while, down SunnySide over 1300 (loops of SH) then back up 2100. Nothing special just miles. Avg. 8:34 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Fri, Nov 09, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
Ran to City Creek again. It is a nice run. I had an early start to the day but didn't get out the door until about 1pm. The air quality was poor but the temperature was great. I did a mile on a mile off for the full run. The splits went as follows (out and back).
E=easy H=hard U=uphill D=downhill B=both up and down
1-7:53 EB 2-6:19 HB 3-7:17 ED 4-6:03 HB 5-8:17 EU
10-6:51 HB 9-7:58 EB 8-6:28 HU 7-6:35 EB 6-5:15 HD
Avg. 6:54 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Sat, Nov 10, 2007 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | Very easy miles. AM run BST south and back. I think only the last two downhill miles were under 8 min pace. Felt good though. Overall very happy with the week (ending tomorrow). Avg. 8:06, I guess some of the other miles were quicker. I wasn't really paying attention to the Garmin until the end. Just out enjoying the run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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Totals | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 63.00 | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 70.00 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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