Per Aspera Ad Astra

Elephant Rock 7 Mile Trail Run

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Location:

Salt Lake City,UT,United States

Member Since:

Dec 08, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

13.1: 1:15:33 (2013)

26.2: 2:42:07 (2014)

Short-Term Running Goals:

Get sort of fast again

Build up enough base to not embarass myself too badly at the 2017 Bear 100

 

Long-Term Running Goals:

Stay healthy, make improvements, eventually get under 1:10 in the half marathon and 2:30 in the marathon.

Personal:

I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design neurosurgical approaches for treating movement disorders. I was sort of fast until I put running on the back burner at the end of grad school and am trying to get sort of fast again now.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 1389.70
Skechers GoRun 4 Blue - A Bit Too Big, But Free Lifetime Miles: 105.80
Saucony Grid Type A Lifetime Miles: 94.20
Saucony Fastwitch 7 Blue Lifetime Miles: 132.40
Saucony Fastwitch 7 Red Lifetime Miles: 127.80
New Balance Vazee Summit V2 Black Lifetime Miles: 121.90
Skechers Go Med Speed 4 Lifetime Miles: 36.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
262.0010.5011.801.40285.70
Saucony Fastwitch 7 Red Miles: 98.60Skechers Go Med Speed 4 Miles: 19.00Saucony Fastwitch 7 Blue Miles: 86.90Saucony Grid Type A Miles: 3.20New Balance Vazee Summit V2 Black Miles: 77.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Am: recovery run. 6 with 180' gain at 7:57 AP. Attempted to get it over 8 min pace and got close. 😹 Pm: 6 on TM at 7:03 AP.

Saucony Fastwitch 7 Red Miles: 6.00Skechers Go Med Speed 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.000.000.0013.90

Am: 9.5 with Fritz, Nate, and Adam. 7:27 AP with 443' gain. Pm: Easy 4.4 with Daria and Holly. 10:03 AP with 217' of gain.

Saucony Fastwitch 7 Blue Miles: 9.50Saucony Fastwitch 7 Red Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Am: off. Pm: 15 at 7:09 AP. Split up as 2.3 long route from work to gym at 7:32 AP, 9 on treadmill  at 6:52 AP, roads home from gym at 7:37 AP.

Saucony Fastwitch 7 Blue Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Am: 9.5 with Fritz, Nate, and Adam. 7:21 AP with 420' gain. Pm: easy run home from work. 7:24 AP with 130' up and 500' down.

Saucony Fastwitch 7 Red Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

Late am: quick run up(hill) to campus. 7:08 AP. 325' up, 30' down. Pm: upper big water loop with Shipleys. 11.6 with 2430' gain. 9:30 AP. 

Saucony Grid Type A Miles: 3.20New Balance Vazee Summit V2 Black Miles: 11.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

Am: 6.1 with Shipleys. 7:28 AP with 266' gain. Early Pm: Long route to campus, around sugarhouse park and up 13th/virginia and then behind jcc. 700' up, 400' down. 7:50 Ap. Saw tour de utah absolutely hauling down virginia while I was running up. Pretty cool.

Saucony Fastwitch 7 Blue Miles: 6.10Skechers Go Med Speed 4 Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Am: 6 with Fritz and Nate. 7:17 AP with 223' vert.

Saucony Fastwitch 7 Red Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Am: 8.1 with Fritz and Roo. 371' gain, 7:05 AP. PM: 3.4 home. 7:07 AP.

Saucony Fastwitch 7 Blue Miles: 8.10Saucony Fastwitch 7 Red Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.005.000.007.80

Up and down North Canyon (1450' gain) with single track portion hard effort, then 0.8 more with 200' gam.

New Balance Vazee Summit V2 Black Miles: 7.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Am: 7.3 with Nate. 7:13 AP with 270' gain. Pm: very easy 5 on treadmill. 7:41 AP.

Saucony Fastwitch 7 Red Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Tired and racing Sat, so took the day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Elephant Rock 7 Mile Trail Run (7 Miles) 00:47:59, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.006.800.0010.20

Elephant Rock 7 Mile Trail Run * warmup and cooldown. 1000' climb in 3.4, then 1000' drop in 3.4. 1st, won by something close to 10 min, and #2 for this route all time on Strava. Went a nice controlled tempo on the up, then cruised 6 min pace on the down. Right hammy was a little tight, so I couldn't quite push as hard as I wanted. Still, happy to get the win.

New Balance Vazee Summit V2 Black Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 at 6:55 AP. 8.6 on tready at 6:57 average, then 4.4 home at 6:50 average.

Saucony Fastwitch 7 Blue Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.001.4013.80

Am: 8 miles with Fritz and Michael Rees. 7:19 AP with 289' gain. Pm: 5.8 home. Threw in a 1.4 mile pickup at 5:30 pace to get a strava record because I'm apparently motivated by easy records. 😹

Saucony Fastwitch 7 Red Miles: 13.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

Am: 16.1. To Liberty via 2100 s, 6 laps, then back via 2700 s. 7:29 ap.

 

Saucony Fastwitch 7 Blue Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Tapering for Sat. 6:25 AP.

 

Saucony Fastwitch 7 Red Miles: 4.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Shakeout. 7:26 AP.

Skechers Go Med Speed 4 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Harriman 50K (31.069 Miles) 04:03:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.100.000.000.0031.10

Easy win at Harriman 50k (because Fritz didn't run). Lost 5 min due to screwed-with flags in first loop. Eventually backed off until I could run with someone who knew the course. He tried to drop me at halfway when I spent 30s drinking fruit punch. I caught back up 1 mile later and never saw him again a mile after that. Easy effort for a race, but I won by probably 30 min, so I didn't need to do more. Encouraging before Bear, but I still need to get better at eating more while running ultras. I had course a little short, but I had watch on a less accurate mode. RD apparently mapped it dead on. Who knows or cares.

 

 

 

New Balance Vazee Summit V2 Black Miles: 31.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Recovery after 50k. 8:06 AP. Roads in Grand Teton NP. 190' gain.

Saucony Fastwitch 7 Red Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Pre eclipse. 70% sloooow trails, 30% roads. 9:13 AP with 600' gain.

New Balance Vazee Summit V2 Black Miles: 6.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Evening run. 7:18 AP. 310' gain.

Saucony Fastwitch 7 Blue Miles: 6.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 9 at 6:56 AP with 320' gain. Pm: 3.5 home at 7:03 ap.

Saucony Fastwitch 7 Blue Miles: 9.00Saucony Fastwitch 7 Red Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.506.500.000.0011.00

Hard run of bosho from Dry Creek to City Creek (45:47) and back easy on roads.

New Balance Vazee Summit V2 Black Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

San Fran. Fisherman's Wharf over the bridge, through Sausalito, and back. 6:48 AP with last 4 picked up a bit to 6:20 average.

Saucony Fastwitch 7 Red Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

7:04 AP moving down from 7:47 mile 1 to 6:22 mile 8. San Francisco. A little humid, but not bad, heat wise.

Saucony Fastwitch 7 Red Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A bit sick and exhausted from travel.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Feeling like crap. Sick. Just did a quick 3.4 at 6:35 AP to get in a run.

Saucony Fastwitch 7 Blue Miles: 3.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick. Feel like crap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Still feeling sick. 3.4 home at 6:23 pace. Ugh.

Skechers Go Med Speed 4 Miles: 3.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
262.0010.5011.801.40285.70
Saucony Fastwitch 7 Red Miles: 98.60Skechers Go Med Speed 4 Miles: 19.00Saucony Fastwitch 7 Blue Miles: 86.90Saucony Grid Type A Miles: 3.20New Balance Vazee Summit V2 Black Miles: 77.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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