| 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 | | 143.55 | 15500.00 | 219.00 |
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| Tarmac Miles: 219.00 | Grand Prix 4000 Front Miles: 219.00 | Grand Prix 4000 Rear Miles: 219.00 | Mirage 3 Miles: 38.20 | Asics GT2000 Miles: 24.00 | Altra Instinct 1.5 Miles: 28.70 | Kinvara 4 Miles: 40.45 | Saucony Kinvara 3 Miles: 12.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 55.00 |
| am - bike - Sand Hollow / Airport / Green Valley 18.8/mph 2:57:00
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| Tarmac Miles: 55.00 | Grand Prix 4000 Front Miles: 55.00 | Grand Prix 4000 Rear Miles: 55.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.40 | 2000.00 | 0.00 |
| am - 5X 800's 3 min recovery wu & cd. 5.46, 44, 6.00, 5.56, 52
lunch - swim - wu, cd, drills 500, 100's
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 18.40 |
| am - easy 4 around GS with striders after.
lunch - Bike - Sand Hollow and back via WDR 57:47 19.1/mph, road with Erick
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| Tarmac Miles: 18.40 | Grand Prix 4000 Front Miles: 18.40 | Grand Prix 4000 Rear Miles: 18.40 | Asics GT2000 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1500.00 | 0.00 |
| am - GS 8 miles 56:57, 7.04/ap
lunch - swim - wu, cd, drills,
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| Altra Instinct 1.5 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 17.50 |
| am - easy 4 around GS with striders at the end.
lunch - Crusher Loop with Erik, got some good hill repeats in.
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| Tarmac Miles: 17.50 | Grand Prix 4000 Front Miles: 17.50 | Grand Prix 4000 Rear Miles: 17.50 | Kinvara 4 Miles: 4.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.30 | 1500.00 | 0.00 |
| am - 12miles around GS. 1:35:06, 7.43/ap
lunch - swim - wu, cd, drills 1x 500
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around GS
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| Altra Instinct 1.5 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 1500.00 | 0.00 |
| am - 6x 800's 3 min recovery, 5:32, 16, 34, 59, 52, 44, wu & cd
lunch - swim - 30 min. different strokes and drills
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 28.20 |
| am - easy 4 around GS.
lunch - bike - Airport Loop with Erik, 1:24:49, 20.0/mph. perfect weather!
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| Tarmac Miles: 28.20 | Grand Prix 4000 Front Miles: 28.20 | Grand Prix 4000 Rear Miles: 28.20 | Asics GT2000 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1500.00 | 0.00 |
| am - 8 miles in 56:41, 7.01/ap. really liking the Altra Instincts.
lunch - swim - different strokes and drills
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| Altra Instinct 1.5 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 17.80 |
| am - easy 4 miles around GS
lunch - bike - Crusher Loop with Erik, 55:32, 19.3/mph
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| Tarmac Miles: 17.80 | Grand Prix 4000 Front Miles: 17.80 | Grand Prix 4000 Rear Miles: 17.80 | Asics GT2000 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.20 | 2000.00 | 0.00 |
| am - 12 miles around GS, 1:26:35, 7.07/ap
lunch - swim - 40 laps
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 31.70 |
| am - Airport Loop. rear shifter cable broke halfway through the ride so only got 30 miles in, was planning on 60.
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| Tarmac Miles: 31.70 | Grand Prix 4000 Front Miles: 31.70 | Grand Prix 4000 Rear Miles: 31.70 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| am - 7X 800's. 3min recovery. legs felt slow getting going but finished ok, pace was 5.54, 58, 50, 54, 6.00, 6.00, 56
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 27.00 |
| am - easy 4 around GS, Striders after
lunch - bike - Sand Hollow Loop ccw with Erik. 1:20, 20.2/mph, loving the weather!
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| Tarmac Miles: 27.00 | Grand Prix 4000 Front Miles: 27.00 | Grand Prix 4000 Rear Miles: 27.00 | 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 around GS, 59:27, 7.23/ap
lunch - swim - wu, 2X 500, drills, cd
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around GS.
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| | Race: |
Dog Town Half-Marathon (13.18 Miles) 01:22:14, Place in age division: 2 | | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| am - Dog Town Half-Marathon, warmed up 1.5, raced, cooled .5, so much fun to race with the family Nick, Alex, & Cathy
5:44, 5:56, 5:53, 5:46, 6:04, 6:27, 6:25, 6:00, 6:30, 7:02, 6:19, 6:38, 6:13, 5:45
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 2000.00 | 0.00 |
| am - easy 4 around GS
lunch - swim - 40 laps, kept it easy.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 23.40 |
| am - easy 4 around GS
lunch - bike - Sand Hollow Loop, 1:06:37, 21.1/mph. awsome weather!
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| Tarmac Miles: 23.40 | Grand Prix 4000 Front Miles: 23.40 | Grand Prix 4000 Rear Miles: 23.40 | Altra Instinct 1.5 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 1500.00 | 0.00 |
| am - another easy 4 around GS. Hiked to the top of Red Mountain from Ivins after work yesterday and with that and yesterdays bike ride my legs were dead this morning.
lunch - swim - wu, cd, drills
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - easy 5 around GS
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| Saucony Kinvara 3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| am - silvestone loops 7:14/ap
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| Saucony Kinvara 3 Miles: 7.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 143.55 | 15500.00 | 219.00 |
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| Tarmac Miles: 219.00 | Grand Prix 4000 Front Miles: 219.00 | Grand Prix 4000 Rear Miles: 219.00 | Mirage 3 Miles: 38.20 | Asics GT2000 Miles: 24.00 | Altra Instinct 1.5 Miles: 28.70 | Kinvara 4 Miles: 40.45 | Saucony Kinvara 3 Miles: 12.20 |
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