| Location: Washington,UT,USA Member Since: Oct 26, 2012 Gender: Male Goal Type: Other Running Accomplishments: THE UTAH HALF TRIATHLON 2011
4:47:13 – total, 1:43:13 run, 2nd in age group
ST GEORGE IRONMAN TRIATHLON 2012
14:04:04 – total, 4:18:59 run
ST GEORGE HALF MARATHON 2013
1:23:37, 28 overall, 2nd in age group
Short-Term Running Goals: ST GEORGE IRONMAN 70.3 2013
Personal:
Married to my best friend for the past 21 years, we have 4 great kids and a dog, thankful for every day that I am able to run and be physically active.
Not really a blogger but I do enjoy reading about how real runners train.
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| | Running Miles | Swimming Yards | Bike Miles | | 109.25 | 20500.00 | 344.75 |
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| Brooks Cascadia 8 Miles: 24.00 | Asics 2170 Wht/mrn Miles: 23.50 | Saucony Kinvara 3 Miles: 4.50 | Tarmac Miles: 327.75 | Grand Prix 4000 Front Miles: 327.75 | Grand Prix 4000 Rear Miles: 327.75 | Mirage 3 Miles: 24.00 | Kinvara 4 Miles: 16.30 | Altra Instinct 1.5 Miles: 8.95 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
| am - Church Rocks / Dino Cliffs
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| Brooks Cascadia 8 Miles: 12.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 1500.00 | 0.00 |
| am - Green Springs, felt good to get up and get going this morning.
swim - lunch time - finally got back to the pool
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| Asics 2170 Wht/mrn Miles: 5.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| am - easy 4 around GS. really tough getting out of bed this week.
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| Saucony Kinvara 3 Miles: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 40.00 |
| 11am - bike - road the new Washington Dam Road over to Sand Hollow.
no run today, my calf started hurting on yesterdays run.
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| Tarmac Miles: 40.00 | Grand Prix 4000 Front Miles: 40.00 | Grand Prix 4000 Rear Miles: 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1500.00 | 0.00 |
| am - first mile felt great then the calf started hurting finished my run, but not sure what to think of the calf pain.
lunch - swim - wu, main set 4x 200, 25 hard 25 easy , cd
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.00 |
| am - no run calf still jacked.
bike - lunch - Dam Road over to Sand Hollow. liking the new Parkway
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| no run
lunch - swim - wu, cd, 100's
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| no run
lunch - bike - road out to the airport and back on the new road. 21.7/mph
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| Tarmac Miles: 18.00 | Grand Prix 4000 Front Miles: 18.00 | Grand Prix 4000 Rear Miles: 18.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| am - no run - calf feeling better maybe try a short run tomorrow.
swim - lunch - 500, 5 x 100, 500 with a wu & cd.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 40.00 |
| am - bike- Airport Loop
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| Tarmac Miles: 40.00 | Grand Prix 4000 Front Miles: 40.00 | Grand Prix 4000 Rear Miles: 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 2000.00 | 0.00 |
| am - 3 easy miles felt good then the calf started to act up so I shut it down and walked/jogged back home.
lunch swim - continuous laps
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 23.40 |
| am - no run calf problems
lunch ride - Sand Holow Loop. 20.9/mph
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| Tarmac Miles: 23.40 | Grand Prix 4000 Front Miles: 23.40 | Grand Prix 4000 Rear Miles: 23.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| am - no run
lunch swim - 4 x (200,25 fsst 25 slow), 5x100 with a wu & cd
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 26.75 |
| am - no run still waiting for the calf.
lunch ride - airport loop, 21.8/mph, 1:13
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| Tarmac Miles: 26.75 | Grand Prix 4000 Front Miles: 26.75 | Grand Prix 4000 Rear Miles: 26.75 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around GS calf was a little sore at the end but not to bad.
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| Asics 2170 Wht/mrn Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 40.00 |
| am - ran around the Dixie Center inbetween Nicks 5k and the 1/2 marathon finish, calf felt ok.
10:30 am - bike - Airport Loop via Dixie Downs. 19.2/mph, 2:05:22
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| Tarmac Miles: 40.00 | Grand Prix 4000 Front Miles: 40.00 | Grand Prix 4000 Rear Miles: 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 2000.00 | 0.00 |
| am - easy 6 around GS, calf is feeling better all the time. a little soreness after.
lunch - swim - 4x (200, 25 all out 25 slow), 5 x 100, wu & cd
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| Asics 2170 Wht/mrn Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.20 | 0.00 | 25.80 |
| am - easy 4 aroud GS calf still feeling ok.
lunch - bike - Sand Hollow Loop with Erik
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| Tarmac Miles: 25.80 | Grand Prix 4000 Front Miles: 25.80 | Grand Prix 4000 Rear Miles: 25.80 | Kinvara 4 Miles: 4.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 2000.00 | 0.00 |
| am - easy 6 around GS feeling pretty good.
lunch - swim - 10x 100, with wu, cd, and a few drills.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 24.60 |
| am - easy 4 around GS.
lunch - bike - windy Sand Hollow Loop
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| Tarmac Miles: 24.60 | Grand Prix 4000 Front Miles: 24.60 | Grand Prix 4000 Rear Miles: 24.60 | Altra Instinct 1.5 Miles: 4.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 2000.00 | 0.00 |
| am - 10 around and around GS felt good the whole run. easy pace
Lunch - swim - main set 5x 100, wu, cd, drills.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 45.00 |
| am - bike - Sand Hollow/Green Valley. Had to go early today in order to get home in time to watch everyone's b ball games. 31deg when I started alittle colder than I like for a ride but turned out to be a great ride.
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| Tarmac Miles: 45.00 | Grand Prix 4000 Front Miles: 45.00 | Grand Prix 4000 Rear Miles: 45.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.70 | 0.00 | 0.00 |
| am - G.S. Did 4x 800's 6.06, 5.59,57,54, 3 min recovery in between with a wu and cd.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 26.20 |
| am - easy 4 around GS with some striders.
lunch - bike - Airport Loop 1:12:47, 21.6/mph
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| Tarmac Miles: 26.20 | Grand Prix 4000 Front Miles: 26.20 | Grand Prix 4000 Rear Miles: 26.20 | Altra Instinct 1.5 Miles: 4.70 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 2000.00 | 0.00 |
| am - 8 miles GS 57:36, 7.11/ap
lunch - swim - wu, cd, drills, 2x 500, 5x100
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| Asics 2170 Wht/mrn Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.40 | 0.00 | 18.00 |
| am - easy 4 around GS with striders
lunch - bike - Bike trail to Bloomington and back. 51:51, 21.1/mph. Trail was open on the way out and cosed on the way back had to cut out to the road.
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| Tarmac Miles: 18.00 | Grand Prix 4000 Front Miles: 18.00 | Grand Prix 4000 Rear Miles: 18.00 | Kinvara 4 Miles: 4.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 1500.00 | 0.00 |
| am - slept in
lunch - swim
pm - Church Rocks / Dino Cliffs
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| Brooks Cascadia 8 Miles: 11.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 109.25 | 20500.00 | 344.75 |
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| Brooks Cascadia 8 Miles: 24.00 | Asics 2170 Wht/mrn Miles: 23.50 | Saucony Kinvara 3 Miles: 4.50 | Tarmac Miles: 327.75 | Grand Prix 4000 Front Miles: 327.75 | Grand Prix 4000 Rear Miles: 327.75 | Mirage 3 Miles: 24.00 | Kinvara 4 Miles: 16.30 | Altra Instinct 1.5 Miles: 8.95 |
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