"A Hefty Hunk Of Steamin Junk"

September 2015

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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: 26.67 Month: 50.32 Year: 1385.90
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: 248.15
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 40.20
Nimbus 21 Bright Green Lifetime Miles: 139.40
Kayano 25 Grey & Black Lifetime Miles: 58.71
Nimbus 21 Lite Blue Lifetime Miles: 83.67
Nimbus 22 Blue Lifetime Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
95.4018.000.000.000.00113.40
Kayano 21 Dark Blue Miles: 22.90Kayano 22 Blue Miles: 41.65Kayano 21 Blue And Green Miles: 10.35Kayano 21 White Miles: 15.15Nimbus 17 Blue Miles: 23.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.101.000.000.000.006.10

I decided to try a run today, I took yesterday off as my legs were still pretty stiff and sore from the Payson canyon downhill 20 miler on Saturday. I ran out to mini Gu Corner and they seem like they are recovering nicely and I felt pretty good so I'm glad I was smart and took yesterday off. My pace wasn't to bad either at 8:39 with a total time of 52:30, the last mile I did a MP mile at 7:58 which was a nice surprise on stiff tired legs. The plan is to stay consistent the rest of the month and keep hammering out the miles, I'm in the home stretch now and I want to finish strong.

See Tomorrow.

Kayano 21 Dark Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.103.000.000.000.006.10

I ran out to Mini GU Corner again this morning, I ran a 3 mile warm up and then on the way back I did 9 Pick-ups and I tried to finish the last of each mile strong, each of the pick-ups were in the 7 minute range with a few in the 6:50 range so I was pushing it pretty good for me. The miles with the pick-ups went like this 7:44, 7:44, 7:43, I would have a recovery about the same as the repeat was sometimes a little less, I felt pretty good but the last couple miles I was getting a little tired. My average pace for the run was 8:13 with a total time of 49:54, it was a great run and a great workout.

See ya tomorrow.

Kayano 22 Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I decided to run just a little 4 miler out past the old barn on Canal road towards Payson, I just tried to keep the pace steady and enjoy the morning. My average pace was 8:34 with a total time of 34:51, I just wanted to keep my legs loose so tomorrow I won't have to spend the first few miles trying to get them loose.

See ya tomorrow.

Kayano 21 Blue And Green Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the Payson Park Loop and I went all the way to the park, I felt okay but towards the end my legs felt like they hit the wall again, I don't know why that is but it is what it is. I had an average pace of 8:23 with a total time of 1:00:08, When I got back I finished up with some push-ups. I wasn't able to run a Saturday because I had a migraine, I don't know why but I just could do it so i hope all goes well this week so I can get one more real long run this week.

See ya tomorrow.

Kayano 21 Dark Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.606.000.000.000.009.60

I ran with the Spanish fork boys down Payson Canyon, I felt okay but not great but I was able to get it done and it was a good workout. It was really cold and I was glad that I had gloves and my long sleeve sleeves, it made for a comfortable run. Fall is coming for sure. I had 6 MP miles and my average pace was 7:53. they went like this, 8:00, 7:31, 7:20, 7:45, 7:44, 7:41,  total time for the run was 1:15:09.  It was a good time, I will probably do it one more time before the marathon, maybe next week and then call it good.

See ya tomorrow.

Kayano 22 Blue Miles: 9.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I Took today off to let my legs heal up from the Payson canyon run.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to Mini Gu corner and then back to the house via canal road, I was just trying to work the kinks out from the Payson canyon run on Tuesday, I felt Okay but not great. I will have to do my long run tomorrow as Ethan has his youth elk hunt on Saturday so I wont be able to run on that day. That will be the case next week to if he doesn't get one this weekend, my average pace for the day was 8:30 with a total time of 51:35.

See ya tomorrow.

Kayano 21 Dark Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.150.000.000.000.0015.15

I ran my long today as I am going elk hunting with my son Ethan tomorrow and there would be no time. I didn't feel real great at times but then I felt a little better towards the end so that was a pleasant surprise. My average pace was okay at 8:39 with a total time of 2:10:49, I did some one legged squats to finish up.

See ya Monday

Kayano 21 White Miles: 15.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today, I had to leave early for work. I tried to get a run in after work but I couldn'r find anytime.

Tomorrow

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to mini Gu Corner this morning via canal road, I felt okay but not great and I just kind of tried to enjoy the morning, my average pace was 8:35 with a total time of 52:12... I need to stay with it this week and try and stay consistent, time is winding down to the marathon, I wish my legs were feeling stronger but it is what it is I guess.

See ya tomorrow.

Kayano 22 Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.203.000.000.000.008.20

I ran up Loafer canyon Road to the gate and then back down the same way, I had 3 MP miles on the way down and they were, 7:46, 7:54, 7:36. It is extremely steep on the way up and then I was fighting a head wind to boot so it was a great work out, my average pace was 9:15 with a total time of 1:15:53. My legs felt pretty good on the uphill but the downhill they were a little wobbly, but I'm sure it was from to steep uphill but over all I felt pretty good.

See ya tomorrow.

Nimbus 17 Blue Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

I wanted to get in my long run today because I'm going hunting with Eathn tomorrow but I kept getting bothered with work so I had to cut my run short and head into work. I was able to get in 8 miles or so, my average pace was 8:30 with a total time of 1:11:59. I haven't had a real great month training wise so I don't know how that will affect the race in a couple of weeks but I guess we'll see. Plan is to be consistent these last few weeks and then cut back at the same time. Running everyday but less mileage and I hope with that my legs will recover and be ready...

See you Monday

 

 

Nimbus 17 Blue Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.251.000.000.000.006.25

I ran out towards Payson Park via canal road, I didn't extend all the way to the park but I wanted an upbeat run and I was able to accomplish that. I felt pretty good with an average pace of 8:11 and  total time of 50:59, the legs felt good. I will go light tomorrow, maybe 3 to 4 miles tops and then another 6 miler on Wednesday and then lite again until Saturday where I would like to do 10 Miles, then its easy from there until the race.

See ya tomorrow.

Kayano 22 Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

I ran out past the Stake Center to the T and then back to the house all via canal road, just nice and easy and enjoying the taper.  My average pace was 8:36 with a total time of 29:47, I will run a regular run tomorrow and then I'll back back down for Thursday.

See ya tomorrow.

Kayano 21 Dark Blue Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.252.000.000.000.006.25

I ran up to the Mailboxes in Woodland Hills and then back to the house the same way, via Mount Loafer School,  its a good little uphill and downhill run. I pushed the uphill and just went relaxed on the downhill, I just let the downhill do the work. I felt pretty good both ways, my downhill miles were 7:25, 7:14 and I wasn't pushing hard at all it felt really smooth and comfortable, my average pace was 8:16 with a total time of 51:25...  Its time to start tapering down from here so on Saturday I will do 8 to 10 miles but Thursday I will do a lite run, maybe Friday.  Then next week I will run Monday and Tuesday and Thursday and that will be it, they will be really lite miles and easy easy.

See ya tomorrow.

Kayano 21 Blue And Green Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Easy run out past the stake center to the T and then back to the house via canal road, I just tried to enjoy the morning. The legs feel pretty good and I hope I am peaking at the right time, it looks like its going to be a hot one for St. George... I hope we get a storm in that cools things off, oh well we will just have to get through it. My average pace was 8:31 with a total time of 29:25, it was a beautiful morning.

See ya tomorrow.

Nimbus 17 Blue Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.152.000.000.000.0010.15

I ran out to Mini Gu Corner and then back to the house via canal road, after getting back I was feeling okay so I went out past the old barn on canal road to add on a couple more.... I felt okay today, not overly strong but not real weak either not sure what to think about next week. My average pace was 8:24 with a total time of 1:24:53 I had 2 MP miles around the 8 minute pace, I ran into my brother and his son and we caught up and talk a little about next weekend, we are all hoping it will cool down some but we have no control over that I'm afraid.

See ya Monday.

Kayano 22 Blue Miles: 10.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.150.000.000.000.003.15

I ran out past the old barn on canal road towards Payson, just easy and trying to loosen the old legs up, they were a little stiff but on the way back they felt pretty good... My average pace was 8:40 with a total time of 26:56, I will run a couple more times this week before I head down to St. George and then its game on! I hope I am able to reach my goals, I wish it would cool down but I don't think its going to happen, so I'll just have to buck up and get her done.

See ya Tomorrow.

Nimbus 17 Blue Miles: 3.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.450.000.000.000.003.45

Another easy run out to the T and back. Average pace was 8:32 with a total time of 29:29. It looks like it will cool down about 10 degrees before the weekend so that is good news, every little bit helps.

See ya tomorrow.

Kayano 22 Blue Miles: 3.45
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
95.4018.000.000.000.00113.40
Kayano 21 Dark Blue Miles: 22.90Kayano 22 Blue Miles: 41.65Kayano 21 Blue And Green Miles: 10.35Kayano 21 White Miles: 15.15Nimbus 17 Blue Miles: 23.35
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