rule #1 Cardio...rule #4 Doubletap...

Froerer 1 Mile

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Location:

Eden,UT,USA

Member Since:

Oct 27, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's

50M : Squaw Peak '10 12:59:57
50K : Buffalo Trail  '10   5:50:24
26.2: Ogden           '08   3:30:39
25K : Buffalo Trail  '09   2:25:10
13.1: Phoenix         '09   1:34:55

Ultra Relay:
2008 WBR Swamp Donkey's 2nd Place 23:30 hrs
2009 WBR Swamp Donkey's 3rd Place 24:32 hrs

 

 Marathons   Completed
 Ogden 26.2

 5

 St. George 26.2

 3

 Mid Mountain 26.2 (Park City)

 1

 

 Ultras                   Completed
 Squaw Peak 50M

 1

 Buffalo 50K

 1

 Red Hot 55K

 1

El Vaquero Loco 50K  1

Short-Term Running Goals:

2018 Race Schedule
Gib Wallace 4 miler              May 4th
       
 

Personal:

The expectation of peace and safety on public land outweighs dog owners' rights. Youdon't have to have a dog, but you do have the right to free travel. The bigger responsibility falls on the dog owner.

Favorite Blogs:

Miles:This week: 0.00 Month: 29.25 Year: 432.00
Altra TIMP Blue Lifetime Miles: 411.80
Adrenaline CoolGrey Lifetime Miles: 457.30
Cascadia '19 Lifetime Miles: 243.65
Slow milesFast milesTotal Distance
67.5222.4289.94
ASICS 2140 Miles: 54.69Brooks Cascadia 4 Miles: 25.23ASICS Trabuco Miles: 5.02
Slow milesFast milesTotal Distance
6.270.006.27

Decided I better see if the legs still worked! Opted for the Eden 10k route. Good choice - great morning for a run. I felt pretty good throughout the run started speeding it up towards the end. Body a little sore from the workout yesterday.

Dist 6.27 Avg 8:10 Time 51:07

ASICS 2140 Miles: 6.27
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Tough pilates class this morning! Rach was working it. Hoping for a run tonight...

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Slow milesFast milesTotal Distance
5.250.005.25

Awesome evening run up wheeler/Ice box canyon. Brother G was in town so we hit it. Trails a little muddy and hoofed up, but awesome. Need to run that more often.

About 50 minutes.

Brooks Cascadia 4 Miles: 5.25
Comments(1)
Slow milesFast milesTotal Distance
4.061.005.06

Decided to hit the Wheelers/Ice Box canyon loop this evening! Sweet run - a little to hot where there was no coverage though...augh. Ran with the nathan which was good I needed the h2o. Same run as Friday, brought the time down from 52 to 46. My goal this summer will be to do this loop in under 40 minutes. Good way to start the week...

Total ascent 1609 descent 1683

Brooks Cascadia 4 Miles: 5.06
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Tough early morning pilates session! Rach was working us...

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Slow milesFast milesTotal Distance
7.161.008.16

Awesome early morning run! Needed to get out and enjoy the Ogden Valley air. Just wanted to try and avg under 8's for the run. Decided to do the Eden 10k loop with a couple of extentions - down to Middle Fork dirt road and Snowcrest loop. Run felt progressively better as splits indicate: 8:50 (waking up I guess), 8:12, 8:02, 7:58, 7:50, 7:43, 7:38, 7:25 with last little bit at 6:43 pace.

Time 1:04:48 Avg 7:56 Dist 8.16

ASICS 2140 Miles: 8.16
Comments(4)
Slow milesFast milesTotal Distance
4.013.007.01

Decided to go for a run instead of the pilates class..Glad I did. Two miles warmup over to the Snowcrest track tacked on a bit to get the 2 miles. Once at the track decided to try some of the Yasso 800's ended up doing 5 X 800's with a 400 jog in between. Not sure how many 800's I was supposed to do, but 5 seemed enough..Need to work on getting faster! Here's the splits: 1- 3:29  2- 3:14  3- 3:14  4- 3:19  5-3:24.

Good to be done. Totals: Time 55:57 Avg 7:58 Dist 7.01

ASICS 2140 Miles: 7.01
Comments(2)
Slow milesFast milesTotal Distance
6.002.788.78

Aughh... Early morning pilates, Lisa was leading the charge today - good burn! Evening run with the Booth man! We headed up Wheelers and decided to do the middle loop, so up wheelers then ice box canyon, then up Green pond trail over to the East Fork trail!! This is a good tough climb with some serious up/downhill - plus the fact that it's a beautiful run!

Time 1:23:05 Avg 9:27 Dist 8.78 Ascent 2400ish and Descent 2400ish

Brooks Cascadia 4 Miles: 8.78
Comments(1)
Slow milesFast milesTotal Distance
3.022.005.02

Another sweet Wheelers/IceBox canyon run. It was a hot one though!! Brought my time down to 45:25 It's going to be tough to get under 40, but one needs a goal - right! Passed a bunch of bikers on Ice Box so that slowed me down a bit - and my Nathan clip broke while I tried tightening it --- augh! It was a WTH moment.

Time 45:25 Avg 9:03 Dist 5:02 Ascent 1819 Desent 1893

ASICS Trabuco Miles: 5.02
Comments(3)
Slow milesFast milesTotal Distance
0.000.000.00

Early morning Booth Gym pilates... good stuff.

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Slow milesFast milesTotal Distance
4.033.007.03

Wednesday the Yasso attack - attempted the Yasso 800's again today on the Valley's sweet gravel track! I ended up doing a two mile warmup and then hit the following 5 X 800's with a recovery 400 in between: 3:12, 3:12, 3:09, 3:09, 3:09 pretty happy with the consistency and better times that last week! Peace.

ASICS 2140 Miles: 7.03
Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

Pilates - arrggghhhh

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Slow milesFast milesTotal Distance
4.001.145.14

Some sweet early moring h2o skiing and wake skating. Then hit the Wheelers Canyon Ice Box loop with the 'g' man. It was a beast in the heat, but great... This week will probably be pretty chaotic, but will try and maintain some type of exercise!!

Brooks Cascadia 4 Miles: 1.14
Comments(1)
Slow milesFast milesTotal Distance
10.310.0010.31

Great early morning run! Decided to get some miles in this morning... J-dog inspired me to see if my legs still worked. Decided to run the loop out to the Dunns and back. Felt pretty decent after the first few miles. I can tell I'm not eating very good to much summer junk. Finished strong last 4+ miles under 7:50.

Time 1:22:51 Avg 8:02 Dist 10.31

ASICS 2140 Miles: 10.31
Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

Early morning PIlaTEs.... Tough one today!

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Slow milesFast milesTotal Distance
4.083.507.58

Tough Yasso 800 morning! Almost didn't make it out the door. Ended up going to the Ogden Pioneer Rodeo last night...Anywho here's the break down: 2 mile warm up over to the Snowcrest gravel track then ended up hitting 6 X 800's with 400 recovery in between. 3:11, 3:12, 3:13, 3:12, 3:12, 3:09 longest recovery lap was 3:00 so, pretty happy with the session. Later!

ASICS 2140 Miles: 7.58
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Slow milesFast milesTotal Distance
5.000.005.00

Tough green pond trail run up at SnowBasin! Hit some sweet early morning H2O on Pineview and then decided to hit the trail with g-doc. Hot, fatigued, and fun.

Brooks Cascadia 4 Miles: 5.00
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Race: Froerer 1 Mile (1 Miles) 00:06:00, Place overall: 3, Place in age division: 3
Slow milesFast milesTotal Distance
0.001.001.00

This was the 11 annual Froerer 1 mile. It's actually about .9 but it is close enough. We do this run as part of a family olympics we hold. We started about 10:30 so the sun was beating down on us. My nemisis in the race brother-n-law Rob won Again. My Nephews friend Taylor took 2nd by about 5 feet almost reeled him in (he's a Senior at Skyline, basketball team, athletic, yadda, yadda...) but ran out of pavement. Took 3rd. No offical time, but I would place it about 6 minutes...

Fun times...

Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

Took 3 family's 14 kids boating at Pineview - should count for something!!

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Slow milesFast milesTotal Distance
0.000.000.00

Early Morning Pilates class. Tough one today!

Comments(1)
Slow milesFast milesTotal Distance
4.334.008.33

Been slackin a bit so, I decided I better not skip Yasso Wednesday. Two mile warmup over to the gravel track at Snowcrest and then hit 7 X 800's with a 400 recovery. Here's the 7 - 3:16, 3:16, 3:11, 3:11, 3:12, 3:16, 3:11 - slowest 400 was 2:55. Crusied it home. Good workout! Later..

ASICS 2140 Miles: 8.33
Comments(3)
Slow milesFast milesTotal Distance
0.000.000.00

Tough Pilates class!

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Slow milesFast milesTotal Distance
67.5222.4289.94
ASICS 2140 Miles: 54.69Brooks Cascadia 4 Miles: 25.23ASICS Trabuco Miles: 5.02
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