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Provo Freedom Run

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Location:

Pasco,WA,United States

Member Since:

Dec 26, 2014

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2017 member of Team Glukos and Ruhn co. ambassador. 

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Post-collegiate: Half Marathon- 1:08:58 for 3rd at Utah Valley (2014)

                                                     1:07:58 for 4th at Des News (2015)

                                                     1:07:53 for 2nd at Provo City (2016)

                           Marathon          2:28:32- 6th@St GeorgeMarathon('15)                                                               

BYU: mile 4:08 (2012), 3k 8:09 (2012) 5k 14:04 (2014) 10k 29:33 (2013) 

2013 Mt SAC Olympic Development 10k winner

Team WCC champions and podium team.

High school: Footlocker XC 3rd team All-American (13th) in 2006

Idaho state XC champion (2006) and track champion in 1600m and 3200m (2007)

Ex-course record holder in 5k at Eagle Island State Park (Bob Firman) with 15:16

Track PR's of 4:17 (1600m at Simplot Games and YMCA-Boise) and 9:09 (3200m en route to 9:13 2 mile at Arcadia)

 

Short-Term Running Goals:

2017 Goals 

PR in Marathon

First 50k trail race

Long-Term Running Goals:

Continual progression by way of PR's and new experiences. I want to always be involved in the community running scene and make contributions to keep the sport growing! I want to stay fit, fast and healthy. 

Personal:

I'm a physical therapist at Oasis Physical Therapy in Pasco, WA. My priorities are family, school/career, then running. 

  Living in Tri-cities Washington (Pasco) and loving our experience here. We have lots of family and friends in Idaho and Utah as well, so hopefully racing in all 3 states will be common. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Zoom Streak LT Lifetime Miles: 120.85
Nike LunaRacer3 Neon Lifetime Miles: 57.03
Altra Superior 2.0 Blue/yellow Lifetime Miles: 277.91
Hoka One One Tracer Lifetime Miles: 270.66
Saucony Kinvara 7 Lifetime Miles: 297.10
Altra One 2.5 Lifetime Miles: 122.72
Altra Lone Peak 3 Lifetime Miles: 259.63
Altra Paradigm 2.0 Lifetime Miles: 384.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
159.2370.810.000.00230.04
Saucony Kinvara 3 Miles: 46.55Mizuno Wave Rider 17 Miles: 9.40Nike Lunaracer 3 Blue/green Miles: 32.82Nike Pegasus 31 Miles: 99.00Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 29.47Nike Zoom Streak LT Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8m@6:30 Fartlek miles 4-6-5:10, .5@6:50, .5@4:50, .5@6:50, .5@4:50. Late at night from home to murdock and back via lindon heritage... First run since getting sick for almost 2 weeks. Still don't feel 100%, but it was good to get out again. 

Saucony Kinvara 3 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5m@7:10 with my buddy Curtis who is visiting back from AZ. 

Mizuno Wave Rider 17 Miles: 5.00
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Race: Provo Freedom Run (6.214 Miles) 00:32:10, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.706.000.000.007.70

1.2 warmup. 6.05m@5:19. ~.5m cooldown.

First off, considering how abysmal the past 2 weeks of running have been for me(sickness), I'm very pleased with today's race! My GPS got the race a little short-distanced. There was a big group of maybe 10 of us for the first mile. By 2 miles it seemed to have thinned out to 6 of us. At this point Zack Jacklin (future Coug!) was out front by a few seconds. A current SUU runner (blanking on his name but his last name starts with Shana...) closed the gap and ran with him. Nate Clayson (a former Firth, HS in Idaho runner) also closed that gap and then a few more of us did. Zack began to fade back (probably cuz I'd bet he is in the middle of some pretty heavy mileage right now prepping for the fall). Eventually the SUU runner and Nate opened up a good lead again and I battled it out with Jaydn Asay (UVU runner). I pulled away in the last mile that was up 9th east to finish 3rd. BUT WAIT... the SUU runner was a bandit (cuz why pay the money to enter if you can't accept the prizes anyways?) so I got 2nd place in the results. I think it coulda been a competitive and fun finish between me and the other 2 guys ahead of me had I not been sick till 2 days ago. Splits: 5:20, 5:04 (down), 5:13, 5:23, 5:30, 5:27 (up), 4:30 pace for .05

Nike Lunaracer 3 Blue/green Miles: 7.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

12m@6:17 on Provo River Trail. Started at mouth of canyon and went up to Vivan Park and back. Picked it up a bit the last 4 miles.

First time in new shoes. Right hamstring has been tight up at the origin for a while now. Calves were sore after run. Probably a mix of the race Saturday and new shoes. 

Nike Pegasus 31 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.120.000.000.005.12

5.12m@8:53 up on the Cascadia Trail Series: Big Springs 8k course with Tristram Jones, who has run and volunteered at the race several times, and his cousin and my former teammate Ryan Jones. Fun time catching up with friends and starting the day off right! Calves were super sore when I woke up from last night's run and Saturday's effort, but they didn't bother me at all on the run. 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 5.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.900.000.008.40

Kiwannis Park: 3.4m warmup @ 7:35 including 1 long stride

2x10 minutes w/ 1 minute rest between. On wet grass and hills. Paces: 5:09, 5:27 (1.95m, 1.85m) 

1.2m cooldown @ 7:00

 

Mizuno Wave Rider 17 Miles: 4.40Nike Zoom Streak LT Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10m@6:59 on MCT from house this early am. First run with new garmin FR 220 and i loved it! Avg HR- 143. Avg cadence- 171.

I've heard "recovery runs" should be at 130 bpm... yet I feel fine and easy up at 143..to keep it down at 130 would probably take 8 minute miles...which hardly feels beneficial. I'm surprised my cadence wasn't closer to 180 also. 

Nike Pegasus 31 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5m@6:57 during lunch break. Didn't feel great...but it was a long day at school. 

Nike Pegasus 31 Miles: 5.00
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Race: Battle @ Big Springs (4.971 Miles) 00:31:47, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.000.000.009.50

1.7 warmup @ 8:20 pace

Race: 4.81m@6:36. (31:47) A branch actually hit my watch and stopped it for about 5 seconds... so I'm not sure if that affected the distance. I knew it would be short of a full 8k, since they had to do a little re-routing due to some construction. We should find out in the next few days what the actual distance of the race was once it's wheeled. Extremely hilly and fun course! I'll give a complete recap tomorrow but I need some sleep first :)

3m cooldown @8:23

Edit: http://sojournersracingteam.blogspot.com

Battle @ Big Springs/My first race as a Sojourner! -Taylor Farnsworth

 
     Yesterday I got to run my first race in Sojourner's Running Club singlet. I'm excited to get to change things up a bit and run in some awesome gear at some awesome races against some awesome guys. I ran the Timp Shadow 5k in April and had a great experience, so I was excited to do race #2 of the Cascadia Trail Series. So excited, in fact, that I drove up to the course earlier in the week to take a look at things. From my two experiences last week running up at Big Springs, I can tell you this- Racing on that terrain is SO MUCH harder than just going for an easy run. Going into the race I had 3 main goals: 1) Don't trip and fall, 2) Get the win, and 3) Get the CR. Turns out the course had to be shortened/re-routed a bit due to some construction, so CR was out of the question from the get-go.

     The race started off on a fast downhill stretch for about 1/4 mile. Dave Taylor got out strong and went straight to the front. Shortly after the uphill began, I passed him, with Rory Linkletter in tow. Rory had warned me before the race that the first 1.5 miles are pretty brutal, and I should run conservatively. Unfortunately I didn't take that counsel as seriously as I should have. By 1 mile (6:54), I probably had a 5-10 second lead on Rory, and had climbed almost 400 feet from .25 mile to 1 mile. Shortly after I thought, "What have I done?!" The climb continued for another 5 minutes… up, up up, before the course gives you a few hundred meters of repose. I went through mile 2 in 7:22. I think at this point Rory had decided he was just gonna be doing a training run, because my lead had increased by quite a bit more. Mile 3 was another few hundred feet of climbing that thankfully also included about 100 feet of downhill. These first 3 miles all had plenty of ups and downs, but overall we did a lot of climbing. This third mile is where I had to make a new goal for myself- DON'T WALK. It was so tempting, and on certain hills I thought I may as well be walking for how slow I was moving, but I was able to meet this goal! Mile 3- 7:38. WOOF. Mile 4 had very little uphill and lots of downhill. I looked back a couple times to be sure I wasn't being hunted down. This mile was 5:48. The last .81m was at 4:57 pace. My new watch gave me a new mile "record" at 5:02, so that must have been from 3.81m to the finish. The last 2 miles my breathing eased up and I cruised down the mountain focusing mainly on my new goal of not falling. The terrain was technical, challenging, and fun. I came through the finishing line feeling good and in 1st place in 31:47. Rory and 3rd place had a sprint-off at the end and came in about 90 seconds later.

     What I learned from this race is that I need to pace myself a little better in that first mile, and be stronger in the middle uphill miles. Once you hit 1.5m to go, it's all downhill recovery from there. I was amazed at how hard and fast my heart was beating, and how much air I was sucking in the middle of the race, compared to how at ease I felt towards the end after recovering on the downhill. Trail running and racing is still relatively new to me and I feel like I've got lots to learn. I ran in my Altra Superior 2.0's and they handled the course amazingly well, even in the slicker spots.

Place: 1st
Time: 31:47
Distance: Unofficial 4.81m, but will probably be wheeled soon so we can know for sure.
 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 9.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0011.000.000.0015.00

15m@5:58 on the MCT this morning. Started at 5:30 am. Average cadence: 178 SPM. Average HR: 169. Seems kinda high... I kept fiddling with the strap. I probably adjusted it 30-50 times throughout the run. I'm not sure if that messed with it or not. It didn't feel THAT hard... then again, I don't run with HR monitors often so maybe that is typical for me. 1 stop for water at 1/2 way. another stop a couple miles from the finish for the bathroom. Great way to start off my week and make up for missing my long run Saturday.

Saucony Kinvara 3 Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5m@6:39. 5 minute abs. Some stretching, rolling, and exercises for my right hammy. 

Nike Pegasus 31 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

1m warmup @ 7:32. Power Run- 7m@5:30. 1 quick bathroom stop at 1.5m in. 4m cooldown@ 6:59. Average cadence: 185 spm during tempo, 173 spm during easy. MCT w/ the BYU guys... or perhaps I should say BEHIND the BYU guys. They all went 9-10 miles and some of them were at 5:25 pace. 

Saucony Kinvara 3 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Too busy with school, baby sitting, and preping for a test to run. :(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.500.000.008.00

8m@6:54 with 4x200m pickup strides during last 2 miles on the Provo River Trail this evening on tomorrow's Wasatch Wellness 10k course + some. Looks like the course may be up to half a mile short! If that is the case, don't be too impressed if I get a sub 30 :)

Nike Pegasus 31 Miles: 8.00
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Race: Wasatch Wellness 10k (6 Miles) 00:31:52, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.306.000.000.0014.30

2.3m warmup @7:38 pace. 6 mile race. 6 mile cooldown@ 7:43.

     About a week ago I decided it would be fun to run a race that I had won last year by 4+ minutes- the Wasatch Wellness 10k. By my opening line, you can probably tell that this isn't typically the MOST competitive race on the block. But I thought it'd be a nice 2nd tempo for the week, and first place gets a $100 prize. (Well, only $72 after registration fees) Second place gets zilch, so the stakes were high in a sense. Two days before the race I didn't have time to run, so the day before the race I decided to go 8 miles. Clearly, I was expecting a similar racing experience to last year.
    
     The gun went off and I went straight to the front. After a few minutes I noticed that someone was still on me. a few minutes later he was still there… and our breathing sounded pretty similar. I realized that whoever was behind me probably wasn't going to just drop off. However, I continued to press forward with confidence, thinking I could squeeze the juice out of him if I kept the pace healthy. My first 3 miles were 5:24, 5:39, 5:46… all ascending up the Provo River trail. The turn around was right at 3 miles and I got a glimpse of my nemesis- a thin, springy, fast looking athlete. He then proceeded to throw a VERY fast surge in the next 100 meters. For a moment I thought it was all over. He must have run 16 seconds over that 100 meters. A quarter mile later I reeled him back in and he relinquished the lead to me again. Mile 4 was 5:05. About a mile later, he threw in a similar surge, which took even more mental effort to cover. I once again regained the lead. Mile 5 was 5:07. It was apparent he was hoping to kill my spirits and then take it in easy, as I kept catching him. At this point I began to have bigger doubts. "Why didn't I run less yesterday? This guy is toying with me, he could take off and own me no problem". I would try to counter these thoughts with some self motivation: "I can just sprint away the last 100-200m meters and he won't be able to stick". But with 400m to go, he made another hugely decisive move… this time I gave up. Then I noticed he looked back and had slowed down considerably. I hesitated, but then decided I had closed bigger gaps before.. and took off! He quickly realized I was gaining and put in another gear himself. He finished first in 31:51, and i came in less than a second later in 31:52. Last mile 4:58 pace for .98m. As we crossed the line, Manuel Mena keeled over and sounded and looked horrible. It was then that I realized I had been a WUSS! I felt like I normally did after a workout, but nothing more. He had mentally defeated me, and absolutely deserved the win. After the race I did a 6 mile cool down with Manuel and Robert Finicum (5k winner, that dude knows how to get in the right races!). Manuel doesn't speak much English (He is getting his MBA at UVU and is from Mexico), so I got to practice my very limited Spanish during the run. Very cool dude.
  
     Even though I feel a bit frustrated with myself after this race, I think it will serve to make me a better runner. I need to do those workouts that make me wanna keel over at the end. I need to get some of that  competitive fire under me! It has been too long, and a nice piece of humble pie never did anyone harm. I look forward to running better at the Deseret News Classic next week, and then at Saint George in October.

5.98m- 31:52 (5:20 pace)
Place- 2nd

Nike Lunaracer 3 Blue/green Miles: 6.50Nike Pegasus 31 Miles: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25m@8:20 on the Trial at 15k loop w/ Jonesy. We walked a small section, but we followed the course provided by cascadia trail series' website that was mapped out at only 7.5 miles...or 12k... so why do they call it a 15k? It was an awesome place to run though! Very technical, difficult sections. 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.000.000.006.50

3m warmup @ 6:42 including 400m of strides

1600, 800, 400, with 400m recovery jog between each. 5:04, 2:18, 63

1.25m cooldown @ 7:08

I was gonna do a lot more and then realized just minutes before starting that I'm racing FRIDAY and not Saturday... Glad I talked to those guys at the track who reminded me the 24th is Friday. :)

 

Nike Zoom Streak LT Miles: 2.00Nike Pegasus 31 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5m@7:00 on TM w/ Dallin in the afternoon. It started pouring outside right as we were about to leave. It cleared up so after we went to 7 peaks and then cafe rio. Fun time with the bro

Nike Pegasus 31 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.250.000.003.00

3m@7:01 w/ a couple 30 second strides. 

Nike Pegasus 31 Miles: 3.00
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Race: Deseret News Classic Half Marathon (13.1 Miles) 01:07:58, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.4613.160.000.0018.62

1.75m warmup w/ strides @ 8:45 before strides. 13.16m@5:11 (1:07:59)... 185 SPM 3.71 cooldown @ 8:08

Going into this race I was particularly excited for 3 things: 1) A chance to get a new PR 2) A chance to win some dough, and 3) A chance to seek vengeance upon Manuel Mena, who just got me by a second last weekend. (Vengeance might be a strong word, but hey... let's make things tasty)
     Getting off the bus I saw Brett Hales and Riley Cook, both of whom I was expecting to see there and knew already that they were in much better shape than I. I was surprised, however, to meet Jason Holt there. I didn't know much about Jason, but I came to find out he is a Utah State alum who has been training pretty seriously with Riley, Brett, and the rest of the "Ogden Crew"... and was ready to run "about 1:06". At that point I knew that I was likely out of the money... but I was still just as excited to attack my other two motives.
     The gun went off and we went out fast. Through the mile Brett and Riley had already opened up a small gap. I was on the tails of Jason and Manuel at 4:51.9. By 1.5 miles, those two began to gap me as well. I realized I needed to be smart and control what I could control. I knew I couldn't control if Manuel was gonna run 4:50's, but I could make sure I didn't blow up! I also considered the fact that he might come back to me. Mile 2 was 4:58. I then began to settle into my rhythm hitting the next few miles in 5:05, 5:08, and 5:12. By mile 5 I realized I needed to use a Porta-Potty. I had wanted to go about 10 minutes before the race but the lines were too long. This urge weighed on my mind on and off for the rest of the race... but I am happy to say that I did NOT crap my pants. Miles 6 and 7 were 5:08 and 5:11. In the 8th mile we faced some gradual, but persistent uphill and I came through in 5:23. As far as I knew the uphills were over... WRONG. The next mile had some more uphill, but the downhill that proceeded it allowed me to run a 5:08. By this point I had been alone for about 7 miles, and everyone ahead of me was out of sight. I thought at least once to myself "If this were just a workout, I would stop right now." Not helpful thoughts, but I managed to keep my drive and focus. This whole time I was aiming for sub 1:08 (PR was 1:08:58) and I knew that the course would likely measure about .05m long on my Garmin... so I was hoping to keep my pace at 5:10 or faster. I checked my watch SEVERAL times throughout the race to see what my overall average was. With each mile in the second half of the race, the average creeped up. Mile 10 was 5:15 and at this point I was running through some of the 10kers. It was a little frustrating coming up on groups 5 wide walking or slowly jogging. A couple times I had to swerve outside the cones. Another time I almost hit a guy who seemed like he really wanted me to take his water cup. Mile 11 was 5:13. Looking ahead, I saw a bright jersey and realized that Manuel was coming back to me. With how I was feeling, and the distance he still had on me, I didn't plan or expect to catch him. Mile 12 was 5:11 and I had closed the gap much more on Manuel. I realized beating him was within my reach and went for it. The last kilometer is up a slight hill, which really really sucks when your watch tells you your average is 5:10 and you know you can't go any slower if you want to get your time goal. I didn't manage to pass Manuel until 400 meters to go. I sprinted hard for fear he could catch me. I sprinted all the way through the line and stopped my watch late at the second mat- 1:07:59!!! I had PR'd by a minute, beat 1:08, and beat my friendly rival. I came in 4th place, almost 2 minutes behind Jason Holt (1:06:03) and once again outside of the money... but I was pleased because I knew I placed as high as I could with that competition on that day. My last mile was a slow 5:26, and my last .16m was 44 seconds (sub 5 pace). It was a good day for me and I'm happy I decided to compete!

Time: 1:07:58
Place: 4th

Nike Lunaracer 3 Blue/green Miles: 18.62
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

7.6m@ 10:44 :) Jonesy and I started at the base of Battle Creek, took the BST over to Grove Creek, ran up (long ascent, tough, but BEAUTIFUL!), around the backside through a meadow and some other pretty scenery before descending down the Battle Creek side. Above the waterfall was very technical. We took plenty of stops and enjoyed it. The water in the spring atop Grove Creek, by Indian campground, WAS THE MOST REFRESHING AND GOOD-TASTING WATER I'VE EVER DRINKEN! Went under the waterfall at the end and it was exhilirating. The only bad part of the run- I biffed it 1.5 minutes into it on the most easy terrain of the whole adventure...scraped up my back pretty nice. But I think my wife will dig the scars when she gets home from Montana tomorrow night. 

Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 7.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

am. 10m@ 7:28 from house up to Murdock and back via Lindon Heritage trail. Avg HR 134. Avg SPM 169. I think that was the slowest 10 miler (minus on trails) that I've ever been on! I was trying to keep my HR at 130 or lower but I guess that's just not possible for me. 

pm. 6.5m@ 7:28 (5 on intramural field) w/ Dallin, Dallin Taylor, and Shaq. Hot and windy. Tested out some Topo shoes... didn't love 'em too much. 

5 minutes core w/ Jill

Nike Pegasus 31 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am. 10m@6:34 on dirt/gravel highway in south provo from RMU. Before 8am lab

Nike Pegasus 31 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.559.000.000.0011.55

Murdock Canal Trail Power Run w/ BYU guys. 1.05m wu @ 7:13

2x4.5 miles power/tempo w/ 5 minute break including .5m jog (8:15 pace) between. Avg paces: 5:25 and 5:21. Avg cadence: 186 SPM. 

1m cd @ 7:23

Saucony Kinvara 3 Miles: 11.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

am. 10m@6:51 on Lindon Heritage/MCT/800 N/800 W loop. Started off 7:20's and ended in and under 6:00's. Avg HR: 143. Avg cadence:172 SPM

Stopped at a porta-potty at 7 miles... felt SO MUCH better, faster, and lighter after that. Should have just gone earlier :)

Nike Pegasus 31 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9m@6:54 fr house to Murdock to PRT up canyon a bit and back. Windy at the mouth of the canyon this morning. Had to start run at 5:30 to be back so Jull could leave for work by 6:40. Avg HR- 146. Avg cadence- 172 SPM

5 minutes core

Nike Pegasus 31 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
159.2370.810.000.00230.04
Saucony Kinvara 3 Miles: 46.55Mizuno Wave Rider 17 Miles: 9.40Nike Lunaracer 3 Blue/green Miles: 32.82Nike Pegasus 31 Miles: 99.00Altra Superior 2.0 Black/green (traded In, Glue Problems) Miles: 29.47Nike Zoom Streak LT Miles: 6.00
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