"A Hefty Hunk Of Steamin Junk"

American Fork Half

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Miles:This week: 6.15 Month: 31.95 Year: 1281.76
Kayano 24 Sage Green Lifetime Miles: 118.79
Kayano 24 Blue & Yellow Lifetime Miles: 135.41
Nimbus 19 Red & Blue Lifetime Miles: 154.65
Kayano 24 Blue & Yellow Lifetime Miles: 128.31
Nimbus 20 Boston Blue Lifetime Miles: 149.74
Nimbus 21 Blue Lifetime Miles: 183.80
Nimbus 21 Red Lifetime Miles: 160.84
Numbus 21 Yellow & Black Lifetime Miles: 235.85
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 32.07
Nimbus 21 Bright Green Lifetime Miles: 108.65
Kayano 25 Grey & Black Lifetime Miles: 33.91
Nimbus 21 Lite Blue Lifetime Miles: 61.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
116.1346.050.000.000.00162.18
Numbus 21 Yellow & Black Miles: 62.73Nimbus 21 Blue Miles: 25.87Kayano 25 Dark Blue Miles: 7.25Nimbus 21 Red Miles: 26.03Nimbus 21 Grey Miles: 34.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.002.600.000.000.0014.60

Usual route on Saturday and I was pretty tired but I was faster and stronger towards the end again, just not as fast and strong as last week. My average pace was slower too at 8:44 with a total time of 2:07:35, it was a pretty decent week for me mileage wise.

See you Monday.

Numbus 21 Yellow & Black Miles: 14.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.260.000.000.006.26

Payson park loop but I cut out the rollers, I felt good on the way back so i picked up the pace and i had 3.26 MP miles at 8:06, 8:06, 7:59, 8:03. I finished up with some upper body weight training and some push-ups. Beautiful afternoon.

See you tomorrow.

Nimbus 21 Blue Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

Out towards Gu Corner via canal road, Legs were not cooperating this morning but I got her done. My average pace was slower at 8:41 with a total time of 1:02:47, I finished up with some lower body weight training.

Kayano 25 Dark Blue Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

I just ran a long Canal road and it was a tough struggle this morning... I just had no energy for some reason, but I was able to get it done. My average pace was still slower than I would like at 8:39 with a total time of 1:02:35, I finished up with some upper body weight training and some psuh-ups.

See you tomorrow.

Nimbus 21 Red Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.254.000.000.000.007.25

Harrys Hill and then Back to the house all via canal road and the stake center, my legs were super tired on the way out but then on the way back they seemed to get better. I had 4 MP miles at 8:19 uphill for half and then downhill, 7:52 mostly downhill, 8:02 on the flat, 8:05 on the flat.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.005.330.000.000.0015.33

Usual Saturday route, I felt pretty darn good the whole way and the last 4 miles I picked up the pace to MP. Those miles were, 8:17, 8:14, 8:14, 8:09 and mile 10 was an 8:20 and then .33 8:20... My average pace was pretty staedy at 8:27 with a total time of 2:09:39, it was a good way to end the week.

See you Monday

Numbus 21 Yellow & Black Miles: 15.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.260.000.000.006.26

Afetr worj run out towards Payson Park but I didn't extend, pace was easy on the way out but then on the way back the old lags wanted to run so i let them... I still held back a bit but the pace weas comfortable, My average pace was 8:27 with a total time of 52:55, MP miles at 8:14, 8:06, 8:06, .26 8:20. Hot today for a change which was nice.

See you tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.434.000.000.000.007.43

Ran Payson Canyon with the Spanish Fork Group, I took it easy on the way down for the foirst time, ran with Tommy most of the way. I tacked on another mile when I got home, my average pace was 8:18 with a total time of 1:01:44. MP miles were 8:06, 7:59, 8:11, 8:18, I really tried not to push it all.

See you tomorrow.

Nimbus 21 Red Miles: 7.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.150.000.000.006.15

I Ran in the afternoon just to run the stiffness out from the canyon run yesterday, my legs responded pretty good really. A little stiff but not bad, my average pace was 8:33 with a total time of 52:14, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Blue Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

Out towards Gu Corner and back vua canal road, I kept the pace easy mainly because my legs were pretty tired. My average pace was 8:44 with a total time of 1:03:05, it was a beautiful morning.

See you tomorrow.

Nimbus 21 Red Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.001.240.000.000.0013.24

Usual route on Saturday. I was a little tired on this one but with the race next Saturday I didn't wasnt to over do it this  morning. My average pace was 8:38 with a total time of 1:54:12, now a little taper next week and then get the done and see how I do.

See you Monday.

Nimbus 21 Grey Miles: 13.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.200.000.000.006.20

Highline canal road over to Harrys Hill and then back to the house via the Stake Center, I felt pretty good with 2 MP miles at 8:17, 8:14. My average pace was 8:44 with a total time of 54:01, I finished up with my upper body weight training and some push-ups. I love it when I feel like I have a good run and my watch says that it was unproductive... HAHA

See you tomorrow.

Nimbus 21 Blue Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Just nice and easy this morning out past the T via canal  towards Mini Gu and back to the house. Just a little taper this week down to the race on Saturday, my avereage pace was 8:39 with a total time of 44:52.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 5.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Out towards Payson past the old barn, I didn't feel real great this morning but I got her done. Tapering is a little tricky but I know I need to do it, my average pace was 8:57 with a total time of 36:46, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

 

Nimbus 21 Red Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.001.400.000.000.002.40

Just shaking out the legs for tomorrow. They Feel ready just a little soreness in my right IT band that I have been dealing with the last little while. Average pace was 8:05 with a total time of 19:15 with  a MP mile on the way back, 7:50.

See you tomorrow.

Nimbus 21 Grey Miles: 2.40
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Race: American Fork Half (13.1 Miles) 01:40:27, Place overall: 281, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.100.000.000.0013.10

I felt pretty darn good on this race. I had a 6 minute PR from last year and I really did well. I felt my Dad on several occasions and I truley do miss him lots! Cancer sucks! Splits are below.

1. 7:44 right where I need to be just trying to loosen up with the cold air.

2. 7:41

3. 7:51

4. 7:27 A little to fast.

5. 8:13 I had a quick Potty Break. Went as fast as I coulkd

6. 7:00 Way to fast and I was trying to catch up.

7. 7:24 Still to Fast but feeling good.

8. 7:29 Still to Fast but pretty much downhill.

9. 8:01 Some rollers here.

10. 7:50 Spot on where I wanted to be.

11. 7:54 Some uphill on this one so I was really pleased.

12. 7:54 a little tired but hanging in there.

13.7:39 Down hill But just enjoying the momment.

.05  7:30

Race distance seemed short but I'll take it.

See you Monday.

 

Numbus 21 Yellow & Black Miles: 13.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Just trying to shake out the sorenes of race. My right Hammy is pretty damn tight but other than that everything seems about the right amount of soreness. No donwhill training this week, just easy and in recovery mode. My average pace was noce and easy at 9:10 with a total time of 30:14, I finished up with some upper body weight training and some push-ups.

See you tomorrow.

Nimbus 21 Grey Miles: 3.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.250.000.000.007.25

Out past Mini Gu Corner and back to the house vis canal road, my legs are recovering very nicely fomr the race. I had a couple of MP miles that I wasn't really trying to do, 8:09, 8:17, my average apce was 8:30 with a total time of 1:01:29. I finished up with some upper body weight training and some push-ups, feeling pretty good.

See you tomorrow.

Numbus 21 Yellow & Black Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.260.000.000.007.26

Highline canal road over to Pretty little hill and then home Via Salem canal toad, pace was a little slower this morning but I got her done. IT Band was a little sorer today. My average pace was 8:43 with a total time of 1:03:15, I had one MP mile @ 8:20, I finished up with some lower body weight training.

see you tomorrow.

Nimbus 21 Blue Miles: 7.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.100.000.000.000.0015.10

I hit the wall at mile 10 today, I must still be recovering from the race a week ago. I ran my usual Saturday route, my average pace was 8:50 with a total time of 2:13:16 I finished up with some upper and lower body weight training and some push-ups. Time to start pushing up the long runs the rest of the way to St Goerge.

See you Monday.

Nimbus 21 Grey Miles: 15.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
116.1346.050.000.000.00162.18
Numbus 21 Yellow & Black Miles: 62.73Nimbus 21 Blue Miles: 25.87Kayano 25 Dark Blue Miles: 7.25Nimbus 21 Red Miles: 26.03Nimbus 21 Grey Miles: 34.04
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