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January 2017

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Location:

Dogtown,Ut,

Member Since:

Jan 02, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs: 2:26:29 marathon @ St.George'14; 1:09:55 1/2 mar. '08; 31:00 10k '07

Short-Term Running Goals:

Love running now.

Long-Term Running Goals:

Love running forever!

Personal:

My perfect day would include a run through the desert, time with my wife and girls, tasty homemade meals, and a nice nap in the middle.

Miles:This week: 0.00 Month: 126.00 Year: 1905.00
Vertical K Lifetime Miles: 648.00
Adios Lifetime Miles: 476.75
Rocket 2 Lifetime Miles: 109.00
Kinvara White Lifetime Miles: 469.50
Kinvara Green Lifetime Miles: 438.25
Kinvara Blue Lifetime Miles: 339.75
Kinvara Grey Lifetime Miles: 161.00
Vazee Pace Lifetime Miles: 410.50
Pace Blue Lifetime Miles: 162.75
Pegasus Blue Lifetime Miles: 545.00
Cumulus 17 Lifetime Miles: 346.50
Sense Pro 2 Lifetime Miles: 285.50
Peg Grey Lifetime Miles: 488.25
Peg Olympic Lifetime Miles: 425.00
Peg Black33 Lifetime Miles: 370.00
Barefoot '17 Lifetime Miles: 28.25
Boston Lifetime Miles: 128.50
Peg Green Lifetime Miles: 86.25
Total Distance
279.50
Pegasus 31 Miles: 20.50Pegasus Black Miles: 23.75Peg Grey Miles: 61.00Cumulus 17 Miles: 44.25Peg Olympic Miles: 31.25Pegasus Blue Miles: 14.25Vertical K Miles: 17.50Sense Pro 2 Miles: 24.25Vazee Pace Miles: 8.00Pace Blue Miles: 25.00Wave Riders Miles: 10.00
Total Distance
8.50

morning - 8.5 Mustang Pass. Ran a little with Twix and then we went and ran with Ry and the Bushar/Baker cuz up on the trail. Good relaxing run. (Peg 31 807.5)

Pegasus 31 Miles: 8.50
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Total Distance
4.50

morning - 4.5 Twix/Grass.  Ry and the dog and I went out for an easy run around the neighborhood and stopped off at the ball fields for some grass running and striders.  And then later, she passed her permit test.  What a big relief!  Now to drive!  (Peg black 692.75)

Pegasus Black Miles: 4.50
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Total Distance
6.00

AM - 6 Parkway.  Twix and I were up early to hit the run.  Teacher day back at school, so I didn't have time to run a ton, but still getting back into the early morning groove.  Dentist later.  (Peg grey 222)

Peg Grey Miles: 6.00
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Total Distance
13.50

AM - 5 Twix.  Looped around with Twix this morning in the light rain.  Stopped off at the ball fields and did some striders.  Those are feeling pretty good.  (Cumulus 218.75)

afternoon - 8.5 Old Man's. Went over and did some hills reps with the boys. Good to be back with the team. (Peg Oly 221.75)

Cumulus 17 Miles: 5.00Peg Olympic Miles: 8.50
Comments(2)
Total Distance
11.50

AM - 4 Twix.  Snowed a bit last night (2 inches at my house) and left everything an ice rink this morning.  I lived in Cedar for 3 years and Salt Lake for 3 years, and this was the iciest run I have ever done.  Everything was straight ice.  Took me 40 minutes to do 4 miles and I was done.  I was also worried about Twix's feet.  Pretty cold, too; much colder than forecasted.  Sun will melt it all away in a few hours.  (Peg blue 394)

afternoon - 7.5 2xDI. Ran a warm and cool with the team around their 6 min test. Interesting to see who ran over the break and who didn't - not surprisingly, those who are true Renegades rise to the top. (Cumulus 226.25)

Pegasus Blue Miles: 4.00Cumulus 17 Miles: 7.50
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Total Distance
14.50

morning - 14.5 Parkway/Fields. Took Twix out on the Parkway, and we had a pretty good run. Dropped her off and got Rylee and joined some of the girls for a good run in the Fields. Saw a ton of awesome birds: first an adolescent Golden Eagle sitting on a telephone pole, which was totally awesome; then a bunch of hawks and falcons; and some blue birds that were so vibrant and bold. I love birds and they all looked so cool against the white of the snow and red of the cliffs. (Peg grey 236.5)

Good week. Enjoyed it.

Goals for next week: keep working to improve and enjoy each day in all aspects.

Peg Grey Miles: 14.50
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Total Distance
16.25

AM - 4 Twix.  Rainy run with the dog.  (Cumulus 230.25)

afternoon - 12.25 Fields.  Out into the Fields from school for our long run.  Hit some pretty muddy spots, but it was all good.  Had a few sets of pickups and those were solid.  (Peg oly 234)

Cumulus 17 Miles: 4.00Peg Olympic Miles: 12.25
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Total Distance
5.50

AM - walk with the dogs and ab workout.

afternoon - 5.5 Temple Quarry. Kind of a guess on the distance. Just out enjoying a easy trail and learning about video games. Glad it was chill 'cause I was sick today. (Vert K 623.5)

Vertical K Miles: 5.50
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Total Distance
18.25

AM - 10.25 Twix/Hospital. Ran about 3.5 with Twix and the took Ry to drivers ed. At school I did a modified version of the Hospital loop. Ended with abs again (gotta work off the holidays).  (Peg blue 404.25)

afternoon - 8 track. Warmed up to Harts. Then did a workout with the V boys. Worked in some pace stuff - did 6x1min at a tempo and threshold pace, 2 sets of 5x30sec at a CV pace, then back to 6x1min of threshold and tempo pace. Finished with some cool. Went well. (Peg 31 815.5) time to retire these shoes for sure. 

Pegasus 31 Miles: 8.00Pegasus Blue Miles: 10.25
Comments(1)
Total Distance
8.25

AM - walk with Twix, weights, abs.

afternoon - 8.25 GS. Hilly run up into Green Springs. Legs a little tired and achilles achy this afternoon. 6xstriders. (Peg black 701) these shoes are done, too. 

Pegasus Black Miles: 8.25
Comments(2)
Total Distance
13.00

AM - 4 Twix.  Ran reverse with her this morning to mix it up a little.  Kind of a drizzle throughout the run.  Legs were pretty tired and sore decent pain in the achilles (must be the end of the week).  Decided to keep it at four so the miles don't get way out of hand for me this week.  As it is, I'll be near 70 which I haven't done in probably 6 months.  Added yoga and abs at the end.  (Cumulus 234.25)

afternoon - 9 track. Tempo on the track with an extended DI warm and a Blvd cool. The tempo was good. Pace was slower than what I've been doing; so no stress. Basically we were hitting a Tinman pace for the guys at 6:20 for 20 minutes. (Peg grey 245.5)

Cumulus 17 Miles: 4.00Peg Grey Miles: 9.00
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Total Distance
12.00

morning - 12 Little Black Mtn. Run became longer and more adventurous than planned when Twix ran off after a rabbit. I finally gave up on her and ran back to the car. When I finally found her after driving back out to the closest road and hiking into where I had last seen her, it had been almost two hours. I wasn't super happy, and it kinda ruined my morning. She is really a pain. Was a little muddy out there after some light sprinkles, but I have ran on it being way worse. I do love the desert. (VertK 635.5) another pair of dead shoes. 

Biggest week I've had in a long time. Wasn't overly tired, but this right achilles is swollen and hammered. A lot of pain as it warmed up and now that I'm done. 

Goals for next week: would like another week in the mid-upper 60/70 range. Keep being solid on abs, weights, and yoga. 

Vertical K Miles: 12.00
Comments(2)
Total Distance
12.00

morning - 12 Suicidal Tendencies. Fun morning trail run. Ran pretty solid, but the boys were killing it today. My arms were pretty sore from my world record dabbing attempt yesterday (didn't get it #bumma). Brought over some donuts and chocolate milk for Vis' bday, which made for a tasty post run snack. (Sense 179.25)

Sense Pro 2 Miles: 12.00
Comments(2)
Total Distance
11.75

AM - 4 Twix.  Decent morning jaunt with the dog and then weights and abs.  (Pace 382.75)

afternoon - 7.75 Track.  Warmed up to Harts and then a track workout.  Did the same workout as last week with the varying paces.  Was fine, because it isn't too hard, but if it had been I could've been in trouble.  Cooled around the track.  (Pace blue 89)

Vazee Pace Miles: 4.00Pace Blue Miles: 7.75
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Total Distance
17.00

AM - 10.75 Twix/Hospital.  Four with the dog on our loop reverse and then the Hospital loop in reverse.  Pretty flat legs this morning.  The trail run on Monday has still got me pretty wiped out.  Finished up with abs.  (Cumulus 245)

afternoon - 6.25 DogTown. Pretty easy run this afternoon. The rest of the crew probably wasn't as worn down as me, but didn't mind chilling out a bit. (Peg black 707.25)

Pegasus Black Miles: 6.25Cumulus 17 Miles: 10.75
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Total Distance
9.00

AM - about 30 minute walk with the dog and then abs and weights.  A rest morning should be good for me.

afternoon - 9 2xDI/track. 25 min tempo. Glad the pace isn't too hard. I felt good, but may not have been able to go a ton quicker. Was basically around 6:25. Last week had thought I might extend by tempo with a quicker finish on my own, but it wasn't in the cards today.   It was a good run though. (Pace blue 98)

Pace Blue Miles: 9.00
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Total Distance
10.50

AM - 4 Twix.  Ran a little different route with the dog just to mix it up.  Went over by Cottontown and around.  Abs after followed by a good, and much needed, session of yoga.  (Cumulus 249) 

afternoon - 6.5 GS. Chilly and rainy run... I think, but I don't know!  Dr. J splashed a hug freezing puddle on me, so we laid him in an overflowing freezing gutter. Ended with some striders. (Peg grey 251)

Cumulus 17 Miles: 4.00Peg Grey Miles: 6.50
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Total Distance
10.50

AM - 10.5 Junction. Decent little run his morning with Twix. Thought I might be a bit tired from a long week, but the run went well. Did a 2x2mile tempo on the way back. Goal was sub 6 pace. Had to work a bit, but it was mostly because I haven't run that pace for a while, not that it was hard (at least until he last mile - ended up having to run up the dreaded King's Row road for that last one, and I often struggle there; but I just decided to not look at the watch and push myself; was over 6, but not much). If nothing else I feel like I am starting to get into some sort of shape. (Peg Oly 244.5)

Solid week. Hit 70 again and survived. 

Goals for next week: I should really bring my miles down at least a little since I am just building back up. So I will do that. As well as get some yoga in and hit 5 days of abs and two lifting. 

Peg Olympic Miles: 10.50
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Total Distance
17.25

AM - 4 Twix.  I so didn't want to go running when I was getting my stuff ready last night.  I was just worn down of running in the rain and being soaked and cold all the time.  But I knew I had to because Twix would need it.  So I got up, and ha!, no rain.  I hit the perfect break in the storm and had a great run.  As soon as Ry and I got to school the heavens opened and the deluge resumed.  Normally I would have still been out in it.  But not this week; trying to keep the miles a little lower.  Finished up with abs.  (Peg 31 819.5)

afternoon - 13.25 River Trail. 95 min run with some pickups. Was a bit blustery, and I didn't feel as fresh as this morning. We practice a bit earlier than usual because of early out and maybe that had something to do with it. Anyway, survived. A good showing from some emerging JV guys today - very pleased with their efforts. Nice to have some sun out , but we hit some pretty muddy spots even on the paved trail. Not sure which trail will be in good enough condition to fun in tomorrow. (Peg grey 263.25)

Pegasus 31 Miles: 4.00Peg Grey Miles: 13.25
Comments(2)
Total Distance
6.00

AM - 25 min walk with the dog.  Then abs and weights.

afternoon - 6 Dino Tracks.  Tired, worn down run out in the desert.  (Sense Pro 185.25)

Sense Pro 2 Miles: 6.00
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Total Distance
12.25

AM - 4 Twix.  Went around DogTown a bit.  Finished up with some ab work. (Pace 386.75)

afternoon - 8.25 Track.  Pace work on the track.  Same workout as the last couple weeks, but made the CV sections 1 min instead of 30 seconds and did 1 set of them instead of 2.  Felt okay.  (Pace blue 106.25)

Vazee Pace Miles: 4.00Pace Blue Miles: 8.25
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Total Distance
9.00

AM - 25 minute walk with the dog.  Followed up with abs and weights.  Want to kick this lingering cold out of here.  At least it is just a weak one, but it still has me worn down.

afternoon - 9 Formaster/Hospital. Good little run. Have been feeling the last few weeks, but today was nice. Ended with some striders that show my oldness. (Cumulus 258)

Cumulus 17 Miles: 9.00
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Total Distance
8.50

AM - 4 Twix.  Felt super cold as I got started.  It made me wonder about running in the real cold... I don't like it.  Riders felt pretty good (maybe 'cause I haven't worn them for like 2 weeks).  Still battling this cold and ready for a weekend.  Abs and yoga today.  (Riders 680.25)

afternoon - 4.75 DI. Ended up just doing the warm and cool with the team. Have been under the weather all week and today it really came out. Thought I might be able to tough it out, but was dizzy and weak and decided against it. (Peg black 712)

Wave Riders Miles: 4.00Pegasus Black Miles: 4.75
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Total Distance
0.00

Nothing today. Had to leave to Page for Clyde's wedding a little early, so I figured to use the time to rest up a bit. 

Not a bad recover week. Wish I wasn't sick, but hat is life. 

Goals for next week: be able to get back into a little stinger mileage and workouts; so I gotta get feeling better. 

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Total Distance
17.75

AM - 6 Parkway/DI. Felt quite a bit better this morning, so I was able to get a few miles in with Twix. Achilles felt good today, too. It took me a while to remember that it was probably because of the extra day off this weekend. Finished up with abs. (Riders 686.25)

afternoon - 11.75 Parkway. Felt pretty solid this afternoon as well. Most of the team seems to be recovering from the colds that have been going around. We threw in some fartleks as usual and it helps the run go smoothly. (Peg grey 277)

Wave Riders Miles: 6.00Peg Grey Miles: 11.75
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Total Distance
6.25

AM - 25 minute walk with Twix and then abs and weights.  You would think that the ab workout and weights would be getting a little easier with time... its not.

afternoon - 6.25 Mustang Pass.  Lungs were burning from the remnants of the cold.  But by the time we peaked out on the pass, I was getting into a decent groove and felt better.  The trail was in decent condition.  (Sense 191.5)

Sense Pro 2 Miles: 6.25
Comments(1)
Total Distance
279.50
Pegasus 31 Miles: 20.50Pegasus Black Miles: 23.75Peg Grey Miles: 61.00Cumulus 17 Miles: 44.25Peg Olympic Miles: 31.25Pegasus Blue Miles: 14.25Vertical K Miles: 17.50Sense Pro 2 Miles: 24.25Vazee Pace Miles: 8.00Pace Blue Miles: 25.00Wave Riders Miles: 10.00
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