| Location: Holladay,UT, Member Since: Jul 17, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: A couple of wins in small local races.
I have always been an active person and need to do something physical everyday or I don't feel right. Short-Term Running Goals: Mile: 4:40
5k: 16 min (track or honest course)
10k: 33 min
1/2 Marathon: 1:13
Steadily increase my mileage to 60-70 miles a week.
Long-Term Running Goals: Eventually run a marathon.
Run for health and sanity. Personal: Married. 30
I work in commercial real estate.
I enjoy golf, video games and have recently started learning chess.
Adam Cornelius Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1703.10 | 99.50 | 87.45 | 5.85 | 0.00 | 0.00 | 0.00 | 1895.90 |
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| Nike Flex 2012 RN (Grey) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Night jog, slow and easy miles ran up 4500 South to 2700 East and then over to Olympus High and back home. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
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No work today so another mid afternoon run. Great weather, got to love it when you can wear the short shorts. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Ran in the dark after work. Got to try out my new headlamp so that was fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM:
5.5 miles. Lots colder this morning. Legs kind of tired, didn't push the pace just waddled along.
PM:
5 miles. Loving the new headlamp. I feel like I'm lots more visible. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Ran at 4pm after work. Beginning to think that this could be the winter that never was and I would be just fine with it.
Lots of dog walkers today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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More easy miles. Overheated due to my extreme bundling that proved unnecessary.
Happy with the first week of the year. Ran slow but am trying to get a good base for when the harder stuff comes next month and still being cautious about my foot. Will do a longer run in 2 weeks when I'm convinced the foot is healed.
5 hours 40 minutes of running this week at an average pace of 7:31
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
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As Bam would say, more pootling miles. I was slogging slowly enough to spot a five dollar bill on the side of the road on 6200 South, it shall be spent at Starbucks later today.
200 kettlebell swings in 10 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.70 |
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2.7 miles. Quick lunchtime jog. 40 degrees great running weather!
Night run. 7 miles felt good but overdressed again, I am obviously an amateur | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Met with fellow FRBer Steve Ashbaker for an afternoon run. Very enjoyable, great conversation, the time flew by at least for me.
We met at the Fort Union Starbucks and did a loop on 13th east heading south and then over to 7th east and back north. 9.5 miles total at 7:20 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Night run on the treadmill. I sweat crazy amounts on that wretched device.
5 miles at 8mph
1 mile at 11mph
1 mile cooldown at 7mph
Felt strong and surprisingly good for mile 6. I'm hoping I can get to the point where I can feel that "comfortable" at 12mph. Though I believe treadmill running is far easier than road running. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Afternoon jog, did a hilly route. Average pace 6:55 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.50 |
| Warm but windy afternoon jog. Felt good. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes on the stationary bike. Moderate effort. Shins were sore so I opted for the bike. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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2 miles in 14 minutes followed by 2 more in 12 minutes.
I think 6 minute pace is right in the middle of my marathon and threshold pace so I split the miles.
Cold but felt good especially when running a little quicker. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.75 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM
The unusually warm weather continues. Ran at about 7 minute pace.
Got followed by a friendly golden retriever for a while. Nice dog. I'm surprised how many dogs are roaming around neighborhoods or off leashes, lots of overly confident dog owners. Seems unwise in our litigious society. For the record, I love dogs.
PM
Too nice of a night to stay in and lounge. Did 5.25 miles easy then picked it up for the last .75 in 4 minutes. Feel like I still have some work to do if I'm to hold this pace for a 5k. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 afternoon miles at 7 minute pace. Surprised how nice and easy this jog was especially after a higher mileage day for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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15 minutes on the stationary bike then headed out in the rain.
Was surprised to see some other joggers out. Wasn't too cold but I got drenched. Maybe I should splurge for some rain gear. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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40 degrees and sunny, great running weather!
7:10 average pace, had to tread carefully to avoid ice | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran in the dark, cold night. Ran easy for the first 5 miles of my 10k loop then picked it up. Averaged 5:45 for the last 1.2, was pleased with this as the goal was to run faster while maintaining decent form and running relaxed at faster speeds. Wasn't a huge effort but encouraging. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Feet and shins are still have some slight discomfort. I guess this is just because of increased mileage. Averaged 7:20 for the jog, took a couple miles to get going.
Jing motivated me to run, otherwise I would've slacked and watched the end of the Jazz game. Thanks for sparing me. I'm still upset they lost to the bulls (intentional lowercase) in the 1997 and 1998 Finals. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.75 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Felt like crap the last couple of days. Head cold, congested and a sore throat. Got this run in to try and keep my weekly miles from dipping too low. I seem to have a hard time getting to 40 a week and it's kind of demoralizing, I need more self-discipline.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM:
6 miles at 6:48 average pace. Felt decent, better after the run than before. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Running mixed with some strength training.
Did 5 miles on the Cottonwood High football field mixed with lunges, burpees, medicine ball throws and kettlebell exercises. Pretty tiring, took about 45 minutes.
Followed by an abbreviated track session on tired legs. Did 2x400 with 100 meter walk in between followed by 2x200 meters.
Averaged 77 seconds for the 400s, goal 5k pace and 32 seconds on the 200s. Felt good today.
4 relaxing bedtime miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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Fairly tired and slightly sore from yesterday's workout.
Ran 4.6 miles after work, averaged 6:45 pace on a hilly route.
Had a fun dinner at Porcupine with Jing, my sister and BIL and parents.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Another night run.
6 easy miles at 7:30 average pace then straight into a 2 mile tempo run at 5:50 average pace followed by another easy cooldown mile.
Decent run, still a little sore from Sunday. I'm a little bummed about the tempo portion of my run, I put it at the end on purpose so I'd be a little tired but still was hoping to be closer to 5:30-5:35 average pace. I need to learn to embrace the pain better if I'm going to improve. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Ran a 10k loop after work. Felt very good today, averaged 6:50 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Lunchtime run.
4 easy miles at 6:55 pace followed by 4 more at estimated marathon pace of 6:15.
Gloomy weather. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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Great weather. Kept it short and easy today, 7:45 average pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Hit 50 miles for the first time ever this week.
Averaged 6:35 for this run, pretty even pace the whole time. Very comfortable and enjoyable afternoon. Will start some track workouts next week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Got out for a jog before the Superbowl. 7:12 average pace, beautiful day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Quick run after work at 6:15 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ran in the afternoon. Felt really good to get out.
Averaged 7 minute pace, ended with some butt kicks and high knees.
Awful mileage this week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rain/snow kept me inside today. Moderate intensity hour on the stationary bike.
If it dries up I will get in a few miles later.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.30 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
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5 pm
Ran 5.3 miles after work. Did some surges during the run that totaled about a mile.
11 pm
Unusually warm night and not too tired so went back out for 5 more easy miles.
Feeling good, pretty confident I can beat my mileage total from last week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM
Trotted along the slippery roads of Holladay for an easy 5 miles on a warm and misty morning.
PM
Got off work a little early and was able to get in 6 miles. Took it easy except for a few short strides during the jog.
Happy Valentines Day to all my FRBers but mostly to Jing! She wishes you all a Happy Valentines Day too. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM
5 easy miles on my hillier route. Started snowing as I was finishing. Took it slow today as I was feeling that pleasant tiredness in my legs that comes with a couple of decent training days. I can only imagine the feelings that the true high mileage runners enjoy.
PM
4 miles after work, amazing how much better I feel in the afternoon than morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Got to the Olympus High track after work and warmed up for 2.75 miles. Enjoyed chatting with Andrea and Jake during the warm-up.
Track workout with 4 x 200 meters with a 200 meter recovery jog, 4 x 400 meters with a 400 meter recovery jog and a repeat of the 4 x 200 meters to end.
Times for the 200s were (rounded):
35, 34, 35, 34
Average recovery time was 56 seconds.
Went straight into 4 x 400 meters with a 400 meter recovery jog in between. After the first 400 I could no longer stay with Jake, he recovered with a 200 meter jog, I needed more time.
Times for the 400s:
74, 75, 74, 73
Average recovery jog time was 2 minutes 5 seconds.
Second round of 200s were:
35, 35, 35, 34
Average recovery time was 1 minute 7 seconds. The second set of 200s felt easier after the set of 400s, not sure if this is because I’m taking a slightly longer recovery (11 seconds longer than first set) or if my body was just grateful not to be running 400s.
This portion totaled 4 miles, 2 miles of harder running and 2 miles of recovery.
Glad to get an idea of where my fitness is, I believe with better mileage consistency and more speed sessions I will be able to reach my sub 16 minute goal. I have no illusions that it’ll be easy.
Cooled down another 2.25 miles with Jake.
Fun times and hope to get more of these in. With consistency, I think recovery times will shorten and the legs will turn over a little better.
Thanks to Jake and Andrea for making the workout enjoyable.
Total of 9 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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A slow and easy jog before work today. Legs not too sore from yesterday so that was kind of encouraging.
Hitting the hot-tub tonight! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
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AM
Way overdressed for this run. Beautiful morning, lots of cyclists out but didn't see many other runners. 7:07 ave. pace 7.3 miles
PM
Got out for a short trot before date night. 3.5 miles
Had a solid week for me. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
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AM
4 easy miles, very bright outside
PM
2 easy miles then a harder mile in 5:30 on the flattest section of the loop, felt controlled and didn't leave me feeling winded
Finished the last .5 in 2:27, a decent effort
Total of 5.2 miles for the run in just under 35 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Ran a 10k loop during my lunch break.
Took it easy for the first 5k, 22:15 then picked it up for the second in 19:15. Felt really good today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM
4 easy miles in shorts and a t-shirt, hard to beat
PM
Warmed up at the Highland High track with Jake and then did 2 miles of running straights and jogging the curves. Cooled down for a bit with Andrea and then hit Sugarhouse Park for 3 miles with Jake and Rob Murphy. Fun afternoon and good workout. 9.5 total miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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Ran through the Old Mill area by Big Cottonwood Canyon this morning.
Ankle is a little tender, I had a very slight sprain yesterday during my AM run but nothing bad. Just under 7 min pace on the run. 5.2 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ate 5 miles for lunch today. Had a pleasant sideache for the last mile that was just a gas bubble released shortly after the run.
Weight was 161 today, I'm going to cut back on the snacks and late night eating. I feel that if I lose 8-10 pounds I'll see some improvements. The goal is to drop a pound a week and see how I feel. As of right now I'm already lean but carry more muscle in my upper body than is beneficial for a medium-long distance runner.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Awoke to the howling winds at 6 am. Got out for a very easy recovery jog around the neighborhood. Legs feeling tired today but will get back at it tomorrow.
Good luck to all the brave souls fighting the wind at the 15k today. I've put the Winter Race Series on my schedule for next year. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM
Nice group run this morning with Jake, Andrea, Adam RW and Fritz. Met at Highland and ran into Holladay before looping back. It was a little chilly at the start but I warmed up quickly and was sweating at the end. About 7:35 average pace.
Was happy to get in a longer run this morning, wouldn't have happened on my own so thanks to the group.
12.9 miles
PM
Jogged my 5k route more out of boredom then anything else. Felt good, did a couple strides and stretched after. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nothing of significance to report. 4 easy miles before work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Ugly morning, rode the stationary bike for an hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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Snow kept me inside for today's workout so I had to get a little creative.
10 min bike
10 min treadmill
Started at 10.1 and ended at 11, upped speed every minute. .5 incline
10 min bike easy
10 min treadmill
Started at 10.1 and ended at 11.2, upped speed every 50 seconds. .5 incline
10 min bike
10 min treadmill
Started at 10.1 and ended at 11.5, upped speed every 40 seconds. .5 incline
10 minutes on bike
Decent workout, good to get some quicker running in. Tried to stay relaxed while running, was pleased with effort. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Went on my 5 mile loop. Average pace 6:21 Kind of cold and lots of puddles, had to cross a busy street and tried not to slow down but had to. After that I took it easy for the rest of the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Very easy miles after work. Great jogging weather but I didn't see anyone else out. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Did an 8 mile progression run through Holladay and Murray
Miles were:
7:20-6:48-6:46-6:23-6:18-6:17-6:04-5:51
I felt really good today, I think it was due to the very easy miles yesterday
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Beautiful day for a stroll. Jogged an easy 8 miles and enjoyed every minute of it.
My 305 seems to have kicked the bucket. I didn't love the 305 and am not too sad about its demise. Anyone have recommendations for a new gps watch? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM
Got out early for an easy fartlek. Colder than I expected. 7 miles
PM
3 miles before dinner | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy hour on the bike. Watched Super Tuesday coverage wondering how Santorum is doing so well. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Lunchtime run.
Was probably around 6:30 pace today. I wore my new shades and am happy with my purchase.
3 reasons I like them
-They protect my eyes
-They are cool
-The unkind souls that jokingly swerve at runners will no longer have the pleasure of seeing the fear in my eyes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM
Sunny but cold morning. Lots of walkers out this morning, usually groups of older women busy trading rumors while their husbands get ready for work :> At least that's my guess
6 miles
PM
Late night run, beautiful night. No clouds and bright stars, felt a sense of gratitude while I was running. Grateful just to be alive and healthy and to be able to run and spend time doing things I enjoy and have so many great people in my life.
5 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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My new garmin arrived, I got the 110 and it seems to be great. I like how it shows my average pace on the current mile. Simple but all I need, thanks Jake for the recommendation.
8 miles
8 - 6 at 6:50 average pace - 5:40
6 more miles before bed at 7:25 ave. pace
Beautiful night and full moon
Rest day tomorrow, playing golf with my dad and bros.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Woke up congested, allergies usually hit me this time of year for a week or two, and my right heel is a touch sore. Nothing serious just something to keep an eye on. Plan this week is to do 30 miles with an equal amount of crosstraining miles on the bike. Don't want to take any chances with the Running of the Leopards coming up in less then 2 weeks.
Went to Cottonwood High and jogged 3 on the football field mixed with lunges, pushups and medicine ball throws etc.
Did 2x400 in 76 seconds each.
6.5 miles before bed at 7 min pace felt lots better than earlier today, last .5 was @ 5:30 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Beautiful weather during lunch. Got out for 4 miles at right around 7 minute average. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles after work. Windy out but still enjoyable. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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90 minutes easy on stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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6 mile fartlek during lunch, couldn't ask for a better day!
Got out after dinner to clear my head, 6 more miles with the last .5 at 5:30 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A blustery lunch run. Didn't take my watch just kept it relaxed and easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM
4 miles on another windy morning, a storm be blowing in!
PM
Rode the stationary bike, 20 min easy-20 min hard-20 min easy
Ended up with a decent week, cut back the miles a little to get rid of some minor aches but put in about 50 miles on the bike which is probably equivalent to 15 miles of running. I wish I could set up my blog to put in cross training miles but alas it is too late to change. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.35 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Easy run this morning except for a .5 and .25 pickup. Felt great, I actually prefer it a little colder outside so this morning was perfect. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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60 minutes moderate intensity on stationary bike
30 more minutes before bed | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 1.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Run 1:
Ran after work, plan was to do 5 miles with a 2 mile tempo in the middle. Well, at about .8 miles in to the tempo, a guy turning right failed to see me and I ended up pushing off the front of his car as he hit the brakes. I've noticed that lots of drivers look left but not right before turning right. I ended up jogging out the mile as I was too frazzled to finish. I barely broke 6 minutes for the mile. Ended up jogging easy for the last miles and ended with 5 miles.
Run 2:
Was pretty upset about not getting in my full tempo and decided to go out after dinner. I found a nice flat out and back course, .5 out and back for a total of a mile. Warmed up for 2 miles and got straight into it. Ran 2:41 out and 2:36 back for a 5:17 mile. That made me feel a little better about my failed attempt from earlier. Jogged 2 more miles and called it a day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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45 easy minutes on the stationary bike before work
5.3 miles before bed | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunchtime trot, beautiful weather. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting today, sneezing up a storm at work. Not sick just the yearly allergies. Looking forward to tomorrow. | |
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| | Race: |
Running of the Leopards 5k (3.11 Miles) 00:15:54, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 12.00 |
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First time running with the East High Leopards this morning.
I warmed up for 3.5 miles before the race, a bit with Adam RW, it was nice chatting and getting his take on the race. We lined up at an overly crowded starting line and the race began at 8:30.
Plan was to go out hard but not too hard, first mile came at 5:19. I was pretty happy about this mile. Lots of high school runners were running sub 5 pace for the first half mile, sheer ridiculousness. They were in the way! My guess is that lots were walking by the end of the first mile.
The second mile flattens out and may even have some slight uphill for the first portion followed by some serious downhill and a fairly flat stretch on Foothill Blvd. I hit mile 2 at 10:40 (5:21) and had a lot of energy. I was in 10th at the end of this mile.
I hit the gas at the start of the third mile, I moved from 10th to 4th on Sunnyside and hit the track and started to kick. I was able to close the last 1.1 in (5:14), the downhill didn't hurt, luckily I had some speed left on the track and almost ran down the third place guy. Last mile was under 4:50 so I'm pretty happy about that even with the downhill it shows me that I can turn my legs over fairly well.
Overall impressions, I'm glad to get a new PR even though it's aided. I regret not fighting harder in the second mile and maybe pushing a little more in the first too. My fear is to blow up in one of these races. Part of me wants to blow up in one of them just for the experience. Might sound goofy but for some reason I often have the feeling that I didn't give it my all when a race ends. Anyone else get that after races?
So, I have plenty to work on and am looking forward to improving and putting in more time and miles. I am loving the sport right now and enjoy lacing my shoes up for a few miles whenever there's time.
There'll be plenty more races and time to work on strategy.
Fun race! I'll do it again next year and recommend it to anyone looking to PR in the 5k. Thanks to my parents and Jing for showing up at the track to cheer me on. Went straight from the race to breakfast, no cooldown.
Afternoon- 5.4 miles easy around the block
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
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AM
9.5 miles
Fun run with Jake around Sugarhouse. Time always flies when you've got a good running buddy. My legs were sore today but nothing awful. The pace was just under 8 minutes, thanks for taking it easy on me Jake.
This jog was just what I needed to get loosened up a bit. I think I will be fully recovered in a couple days. Will force myself to do some foam rolling later.
PM
3.1 miles around the neighborhoood, needed to get off the couch and stretch my legs out
Happy Sunday FRBers! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5 miles on my lunch break in the wind and rain/snow, nice and muddy when I finished. Averaged about 7:20 pace today, legs feel much better than yesterday. The recovery runs help lots.
Also, my mom, Osa Bear just joined the blog! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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6.2 miles before work
Felt tired during the first two miles and then I felt great. Nice and cool out this morning but sunny. Great weather!
As soon as I finished my jog, bird poop fell from the heavens and landed squarely on top of my head. Maybe that's some sort of sign. 7:20 average pace
4 easy miles after work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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5.5 miles on my lunch break
Averaged 7:10 pace today, lots of wind
5.5 miles before bed
7:05 average pace, pretty similar to my lunch run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Busy day today. Dragged Jing to Cottonwood High after a light dinner. She's very patient to wait for me while I jog. Unfortunately, the track was ripped up so we went up to Wasatch Boulevard and parked.
Did 2 miles out then turned around and came back. I did a mile warm up then started my 2 mile tempo followed by a mile cool down.
2 mile tempo in 11:06, 5:38 out then 5:28 back. I like running out and back courses because there's no question that they're fair. Short workout but just looking to get some threshold work in today.
Drove the 10 mile course for next Saturday's race, looks pretty brutal for the first few miles, the first piece of downhill looks almost too steep to really attack. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles before heading into work, great weather
Family gathering to check out the new City Creek mall tonight, should be fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Parked off of Wasatch and 3900 South and ran up to Milcreek Inn 3.5 miles and back down. Didn't try to kill it but suffered a bit, averaged 7:30 pace going up and 5:40 coming back down. The purpose of this run was just to do some extended uphill running. Cooled down for 3 miles.
Feeling pleasantly tired. Had a good mileage week for me. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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Turned out to be a much nicer run than I was anticipating. The weather cooperated until the last couple of miles. So much easier to do these runs with some good company. Thanks Jake and Adam RW.
Happy April Fools day!
10.2 total miles probably around 7:30 pace. Enjoyable route.
30 minutes on the bike before bed very easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Planned cross training day
45 minutes on bike
A few minutes doing push ups, jump rope and kettlebell exercises.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Warmed up for 3.5 miles around Sugarhouse Park then headed to the track. Jake, Redd and Andrea all had their own workouts going.
Workout was 4 x 1600m with 2 minute rest between each, times were
5:30, 5:33, 5:30, 5:26
Cooled down for another 3 miles.
Beautiful day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 very easy miles this morning, 8:35 average pace
Went out in the afternoon for an easy jog but had some discomfort under my left kneecap. Never had this before. Not awful pain but noticeable, I stopped after about half a mile and went home and iced it.
Good reminder to stretch and do the necessary leg strengthening exercises.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode the stationary bike for an hour. Doesn't bug the knee at all to be on the bike. | |
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| | Race: |
Salt Lake 10 Miler (10 Miles) 00:56:04, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.60 |
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Woke up and jogged 1.25 miles to make sure my knee wasn't hurting. No sign of pain so I was very happy. I've decided I must force myself to go lift weights with my legs twice a week and stretch daily. I neglect to do those things far too often. Jing was very generous to sacrifice her sleep to take me to the start of the race at East Canyon.
It was very cold this morning, I ended up wearing gloves and a t-shirt over my race singlet and bib number. The race was supposed to start at 8:30 but was closer to 8:50. More people were there then I expected, I thought the cold may deter more people from arriving.
I started the race and was happy to see Adam RW with his cute kids cheering me on, the first 2 miles are fairly challenging. My splits were 6:24 for the first and 6:46 for the second. As I came over the hill, I was pleasantly surprised to see Fritz there waiting for me. He was doing a training run for the Salt Lake Marathon and he helped me keep a decent pace during the remainder of the run. Thank you Fritz! You helped me stay focused.
Splits after the most challenging portion of the run were
5:28, 5:04, 5:19, 5:24, 5:31, 5:26, 5:30, 5:12.
Total time for the 10 miles was 56:04. Did a 1.25 mile cooldown after the race.
Fun race! I won $50 to Ruth's diner so it was worth hanging around afterwards.
My parents showed up to the finish, big thanks to them and Jing.
Short term goal is to cross train more, hit the weights to strengthen my legs as well as stretch daily and use my foam roller. Lots to improve. I also need to do a 12-15 mile run at least once every 2 weeks.
3.1 easy miles around the neighborhood after dinner to loosen up
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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7 very easy miles on a fantastic morning
Fairly sore today but I loosened up after about a half a mile and felt great
Thanks to Jing for the Easter presents! We went on a nice walk after eating dinner with my family.
3.1 easy mile before bed, still pretty tight from yesterday
Happy Bunny Day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode the stationary bike for an hour. Looking forward to getting back out on the streets tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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4 miles before work, more great weather. Legs were working lots better today
Met Jake and Andrea at Highland High and did a lap around the park. Andrea had a 5K tempo planned and I ran with her. We were right at 6 minute pace. It was a great workout, thanks for letting me join! Cooled down for a couple more laps. Total of 6.1 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran with the JAFAJ crew this morning. The 9 miles went by fast, great weather and lots of other joggers and cyclists out. About 7:35 average pace for the jog. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Hour on stationary bike during lunch.
5 min easy - 15 moderate - 5 hard - 10 moderate - 5 hard - 15 moderate - 5 easy
4 miles before bed, two easy then two a little quicker. Very foggy out tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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8 miles after work, kept the pace nice and relaxed. Started raining but then let up after a couple of miles and the sun came out. Did a couple strides after the run.
4.5 miles after dinner, did .5 toward the end of the run at 5:20 pace
Heading to see The Cabin in the Woods with Jing when she's done with school | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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45 easy minutes on the stationary bike
5 minutes of jump rope | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.60 | 0.00 | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
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8 mile fartlek run along Wasatch Boulevard. Great place to run.
3.3 miles around the neighborhood after a Sunday dinner with my fam.
Good luck to everyone running Boston tomorrow! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy miles at 7:10 ave. pace
Lots of fun tracking the FRBers at Boston today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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30 minutes on bike before work, rainy morning
4 miles during lunch | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.80 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.30 |
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13.3 miles
Left from the Park and Ride lot on Wasatch Boulevard and about 6400 South, headed north to Milcreek Canyon. Ran 2.5 miles up the canyon and then headed back. Very beautiful morning, it was peaceful going up the canyon, I didn't see anyone for about 20 minutes. Soaked up the scenery that I far too often ignore.
Did a couple of surges on the way back. Was glad I got in a longer effort this morning
4 miles after dinner | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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60 minutes on stationary bike | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Nice morning run, 10 total miles at 7:15 average pace.
30 minutes on bike before bed | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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Easy day.
Watched the SL Half and Marathon at Liberty Park. Fun seeing some familiar faces, especially when they're running well. I'm excited to run the half next year.
Played golf with my dad and my brother Daniel. Perfect weather, was fun to get some of the rust off of my clubs! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode the stationary bike this morning. Have a little residual soreness in my lower legs so thought I'd stay off the streets. 80 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
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6.2 mile easy fartlek run this morning, jogging portion was about 7:45 pace and surges were 5:15 pace. My little bro Daniel decided to tag along, he did great. Always nice to see my bros when they can escape Provo in between semesters.
5 miles during lunch, the sweat did pour | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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40 minutes on the bike nice and early
5 easy miles during lunch, 7:45 pace
Thinking of taking a couple of days off. I feel great, just the lower inner shin is sore on both legs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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60 minutes on the bike during lunch
5 easy, 5 moderate, 2 hard / 2 moderate x 10, 5 hard, 5 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles before work this morning, felt really good during the threshold piece at the end
45 easy minutes on bike before dinner | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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45 minutes on the bike, still babying my shins
30 easy - 15 moderate | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.30 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
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AM-
Spent Friday evening in Midway. Got up early for a jog into Heber and returned the same way. Did 7:20 average pace going into town and 6:20 average coming back. Did a few pickups on the way back too. Shins are starting to feel a bit better, I'm not worried to run anymore but will probably keep mileage around 30-35 next week just to be safe.
8.3 total miles
PM-
Headed back out for an afternoon stroll. 3.5 miles at 7:15 pace then managed 5:14 for a mile and cooled down for .5.
5 miles | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
5 easy breezy lemon squeezy miles at 8 min pace
Now to watch some basketball and do some laundry.
4 miles before bed at 7:20 pace | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Extra time to bug Jing :> | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
80 minutes on stationary bike
15 min warmup
2 min moderate / 2 min hard x 6
1m20s mod / 2m hard x 6
40s mod / 2m hard x 6
5 min cooldown | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
|
AM
3.1 miles, shin doesn't feel any better or worse
I will take that as a sign to keep running but just pay attention to it
PM
40 minutes stationary bike
10 minutes recumbent bike
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Jogged 9 miles on the wood chips at Liberty Park. 8:15 average pace, kept it nice and relaxed. 1.45 miles to the lap
Highlight of the run was when I exited the wood chip lane to pass a guy in cargo shorts and a golf shirt that was probably moving at about 10 minute pace, he looked like he was struggling. I re-entered the wood chip lane and he passed me on the outside and re-entered the wood chip lane and dropped it into gear at somewhere around 7:30 pace. He was able to stay in the lead for about a minute until he tired and I passed him again. Pretty funny.
30 minutes on bike | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
|
Easy jog around the Old Mill area. Picked it up for .5 in the middle. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Spent most of the day doing the family thing.
Congrats to my cousin Garrett on his wedding.
Feliz Cinco de Mayo! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Hour on the stationary bike.
40 minutes easy - 20 minutes moderate
Off to Florida until next Sunday. Look out Disneyworld! | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
30 minutes recumbent bike
Went to Epcot in the morning and Hollywood Studios in the evening | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
45 minutes on stationary bike
Spent the morning at Magic Kingdom then Epcot in the afternoon
30 min on ellliptical before bed | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
50 minutes hard on the elliptical
Blizzard Beach in the morning then back into Hollywood Studios in the afternoon
2 easy miles before bed | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Universal Studios
80 minutes on elliptical before bed | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
50 minutes on elliptical hard
Pool day!
Back into Epcot in the afternoon | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
50 minutes moderate on stationary bike
25 minutes on elliptical
Animal Kingdom in the afternoon then Downtown Disney | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
|
Magic Kingdom
Travelled back to SLC
5K loop nice and easy before bed | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.85 | 0.00 | 0.35 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
|
4.2 miles before heading into work
Kind of discouraged that my shin isn't fully healed yet, looks like I'll be doing more cross training this week and some short easy runs. It's good to be back! I was going through blog withdrawals.
45 minutes moderate on stationary bike before bed
Did a few 1 minute harder surges during the ride | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.60 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
|
Easy 4.6 during lunch, time to get used to the heat.
Slow 5K loop before bed. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.35 | 1.00 | 1.45 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
|
AM
Easy run before work. 4.2 miles total, picked it up for .35 at the end
PM
Jog before bed, 5K loop, didn't plan on running it hard but I felt good after mile one then still had some demons after mile two.
Went 7:00, 6:15, 6:00 (1.1) for a 19:15 5K. Was happy with the effort, the second mile felt fairly easy which is pretty cool cause a year ago it would have been a bit of a grind. Can't wait for the right shin to heal, I have some discomfort in my right foot too. Sorry for the whining. Cooled down for .5
3.6 total | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
|
5K loop before work, beautiful morning!
45 minutes on staionary bike before bed | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Got a HR monitor yesterday and it was fun to use it on my run today. Ran 6 easy miles then did two .5 pickups with .5 recovery between each. Did 45 minutes on stationary bike after.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
5.5 miles
Great morning for a trot. Jogged by Cottonwood High and through Murray.
The track at Cottonwood High is brand new and they leave it open to the public, unlike those arrogant Olympus folks.
3.5 miles after dinner, too cloudy to see the eclipse | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy 10K loop after dinner. These slow paces might end up doing me some good, I can tell my body is burning much more fat at 8:30-9 min pace. I've never spent much time running this pace so it feels odd, kind of tough to explain. Definitely going to approach my base building phase differently in the future and not shy away from running more easy miles. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 slow miles | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
|
5.3 miles, same distance as yesterday at low HRs | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
|
AM
45 minutes on stationary bike
PM
4.2 easy miles | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went for an afternoon walk/jog with Jing. 2.5 miles total including a mile of jogging for Jing. Right around 14 min pace average. Her jog pace is around 11:30. Fun to see her pushing herself. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
AM
60 minutes on stationary bike
PM
30 min on stat bike | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
|
Played golf in the morning with my dad, bro-in-law and little bro. I'm consistently mediocre.
Got out for a nice slow jog after lunch, beautiful day! Time to head to the family bbq. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Jogged a little over 3 laps at Sugarhouse Park then added 2 with Jing. Beautiful day! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
|
After dinner run with my little bro. He asked me to pace him for a 5k under 6 minute pace. We ended up running 18:20.
Miles were:
6:10, 5:55, 5:43, 32 (.1) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.55 | 1.55 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
|
PM:
4 miles. First 3 miles at 7 min pace, last one in 5:50.
Great day for a lunch run!
5K loop before bed, AP 6:45 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3.5 mile outing with Jing, walked lots of hills and picked the pace up a couple of times | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
30 minutes on stationary bike
Went out to dinner with Jing and my parents then to a movie, fun night. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to Cottonwood High. Did kettlebell exercises, burpees with pushups, lunges, tire flips with walking in between. Was totally exhausted after an hour. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
|
Early morning run before work, tons of people out this morning.
Shin is finally starting to feel better or so it seems. |
| Nike Flex 2012 RN (Grey) Miles: 6.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hour on bike before bed. Saw MIB 3 tonight with Jing and my bro | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.35 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Half day of work today. Played golf with my dad and little bro then went for an afternoon jog.
4.6 miles
Jog before bed. Some kids decided to run next to me for a few seconds in an attempt to mock me. I dropped a solid quarter just to return the favor and continued on my night jog.
4 miles
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
3 easy miles. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 2 miles to Cottonwood High then 15 minutes of stairs then jogged 3.1 miles home. A lot cooler outside today, off to a movie with Jing then hopefully the Heat will fall to the Celtics. I can't stand Lebron James.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Felt pretty good today. Calves are sore from the stair running yesterday, I need to work on lower leg strength. Apparently the few calf raises I do every week aren't cutting it. 5.3 miles
After dinner 5k loop, couldn't ask for a nicer night
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles after dinner 7:15 ave pace. Ran to Evergreen Junior and along 23rd east.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
A little under the weather today so I took the day off.
I've been reflecting on my running goals today and what I need to work on. Crazy that 2012 is almost half over. Overall it has been positive, minus the injuries and I feel like I'm learning a lot about myself and the sport.
Right now, I only have one goal and that is to run my first half marathon at the SoJo 1/2 on October 20th. I want to run in the 1:14-1:15 range.
For the past month I have been dealing with some foot and shin pain. To let it heal, I likely need to take 2 full weeks off running which I am going to start today. Also, I've never stretched and am going to start doing that as well as the little strenghtening exercises that can make a big difference.
My biggest discovery since getting a HR monitor is that my HR is higher than I had guessed at lower speeds. This leads me to believe that I've never actually built a decent aerobic base, i.e. running slower aerobic miles only for 8+ weeks. Hopefully, slower base miles will keep me injury free before I start the harder stuff towards end of August. Anyway, to those of you interested in my blog, this is my current training strategy and I'm optimistic that it will pay off and I can get a big jump in fitness then get the speed work going.
I plan to start the base building on July 1st at 30 miles and to work up to 65 miles by the end of the training cycle. Tips and suggestions are appreciated and welcomed. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on stationary bike, feeling lots better | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
30 minutes on stationary bike
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
30 minutes on bike
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
|
2 runs
AM 4 miles
PM 4.3 miles | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy aerobic 10k. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.80 |
| AM- 4.6 easy miles
Beautiful morning. My younger sister joined me, she's much more enjoyable to be around now that we're older.
Today is the beginning of my 2 month slower running base period. If all goes to plan I will be working up from 35 to 65 miles per week by the end with a long run of 16 miles. I should be around 150 pounds by then too. Then the harder stuff will begin.
PM- 4.2 before dinner
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM
5.7 easy miles
Heading to Midway this afternoon to spend the 4th with my family. Great place to relax.
PM
5.5 miles
Jogged to the top of Memorial Hill, beautiful setting.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Played golf in the morning at Soldier Hollow with my dad, bros and one of my bro-in-laws. Did not have my "A" game today.
Jogged to the Homestead and up to the entrance of the Wasatch golf course. Temp was in the low 90s.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| AM- 2.7 miles
Short and easy jog in the rain.
PM- 5 miles
Sunny and shirtless trot around Holladay.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.90 |
| AM 3.3 miles around the neighborhood
I've enjoyed watching the Tour de France this year, I record each stage and fast forward to the last 10 miles or until there's a crash. Otherwise it's a 4.5 hour commitment.
PM 4.6 hot miles
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM
10 easy miles, the longest run I've done in a while
PM
5 very relaxed miles, my little sis joined me for a part of it
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM
Easy 10k loop. Rest day of the Tour de France so nothing to watch today.
PM
5.3 miles. Still hot at 8:30.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Easy 5.3 miles looking like rain is on the way.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| AM
Easy 10k loop. No weather predictions today.
PM
4 miles in the heat
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Short lunch jog. 3.5 miles
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.20 |
| A bit cooler today but pretty humid. Nice late morning trot. 9.5 miles
Headed out after a nice family dinner. 4.7 miles
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Nice easy 6 before work. 4 days to Dark Knight and 11 days to Olympics / younger bro's wedding!
3.3 easy on the treadmill before dinner, I hate the treadmill
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Went to Sugarhouse Park with Jing after work and did a loop around the Millcreek area. Felt like crap for two miles then was fine.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM
6.1 miles around the neighborhood
PM
4 miles with my little sis
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| 5 easy miles before work
4.1 after dinner, picked it up for a short sprint at the end
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 5 easy morning miles, muggy weather!
5k loop after dinner. Still hot outside.
This week is a cutback week, my past 3 weeks have been 40, 46 and 52 even though the graph says otherwise. Planning on 40 this week and then I will bump it up again next week.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.85 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM: Slept in until 730 so kept it short and sweet. 5K loop
PM: 5 miles, I had to pick it up for .25 just to make sure I can still run quicker than 8 minute pace.
Good luck to all the Des News 10K and Marathon runners tomorrow. I can't wait to check out the 10K next year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| After work jogged 4 miles while Jing rode alongside. Lots of fun to have her there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| Lunch 5.5 very easy miles
After dinner 5.7 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Early 5k loop. Heading out to Timpanogos, don't worry Crockett, your record is safe. My little bro is getting hitched in the Timpanogos temple today. Congrats to him! My day will consist of hanging out, babysitting, and checking for Olympic updates/reading Letsrun posts.
Have a good Friday all!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After dinner stroll.
Warmed up for 2.25 miles then did one kilometer in 3:20 followed by a .5 mile jog and another kilometer in 3:17. Cooled down for 3 miles.
Can't believe that July is almost over.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.60 |
| AM
11.6 miles before heading into work, great morning. My little sis joined me for 4 of it which really helps on these longer runs.
PM
4 miles after work, hot
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 |
| Hilly 10k loop before work.
4.5 miles after dinner, felt really good tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in the heat after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.70 |
| Added another A to the JAFAJ crew this morning. Fun times, 9 miles passes a lot quicker with a group.
4.7 after work, pretty tired
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| 10.2 miles. Lots of hills this morning, empty Sunday roads.
5.3 miles in the afternoon heat. Like my new Pegasus 29s but I'd have to say that the Saucony Guide 5s are my favorites.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in the afternoon heat
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Another hot afternoon stroll. My farmers tan is almost gone! 5.3 miles
After dinner run with my younger bro. 3.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Nice and easy 6 miles.
PM: 4 miles after dinner
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 7.2 miles, felt pretty wiped for the first 2 miles. Afternoon runs feel so much easier.
PM: 6.3 miles pace naturally progressed
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10K loop after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.30 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM: 10k loop to Tuscany and back
PM: Mini track session at Cottonwood High
There was a couple doing a crossfit workout on the football field, the woman was crying. More proof that running > crossfit.
1.5 mile warm up
2 x 50, 100, 200, 300 and 400 meters all with equal jog recoveries. No watch just ran comfortably hard on each one.
1.3 mile cool down
5.4 total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM
6.4 miles I was shuffling rather slowly this morning.
PM
5k loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got out today after a two day break. I've felt generally fatigued and decided to back off rather than tough it through. Probably should've jogged super easy but I was lazy. Felt good to get back out today. 7 miles
Did two .25 pickups during the run at goal 5k pace of 5:08.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got out for an early 4 before heading to the golf course.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.70 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile fartlek run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 6.20 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 |
| Afternoon run while Jing rode her bike around Sugarhouse Park. 4.5 miles
After dinner 10K loop, ran at 6:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4 easy miles before work, Fall is coming
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Did a lunch workout at Cottonwood High.
Warmed up for 1.25 miles
Workout was 200-400-600-800-600-400-200 @ goal 5k pace(5:09) for a 16 minute 5k.
Rest was 100-200-300-300-200-100 jog at about 8:30 pace in-between reps.
Times were 35-75-1:54-2:34-1:55-76-36. This was a very tough workout for me but good to get some faster running in with minimal rest. It showed me I have a ways to go to break 16 minutes. The second 600 rep was brutal but I felt oddly better on the following 400. Next week I will add another 800m and 1k rep to make it an actual 5k of hard running.
Jogged stairs for 10 minutes afterwards then cooled down another 1.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran to Oly High and back home. 6.5 miles, felt good today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.20 |
| AM: 8 miles. Pistol Pete's loop, nice and easy miles.
PM: 10k loop. Jogged after dinner, hotter than expected.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| After dinner run. 7:20 pace, 8.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles after work at 4pm, windy and hot. Finished the run feeling like a raisin.
Happy birthday to Jing, 22 years young today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 before work, saw only one other guy out jogging but loads of chicks getting their cardio on. Come on fellas!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Last week I ran more longer singles than I have in a while. In the process I think I reaggravated my PF. Very frustrating! The little time off seems to have helped and I plan on returning to more normal mileage.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 2.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Got out after dinner for a trot. Least amount of foot pain in a long time. 7.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM
A little bite in the air this morning. Bring on the cooler temps! 4 easy miles
PM
5.5 mile easy fartlek run, very happy to be out running again. The forced time off the roads wasn't fun, Jing will tell you I was grumpy when I couldn't run.
As far as my half marathon goes in October, I'm not nearly as prepared as I'd like to be due to the sporadic training. My original goal was 1:14-1:15. Now I'm planning to go out at 6 minute pace and just try to hang on the whole time. I'd be thrilled with a 1:18 half marathon on my first try. Should be fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k loop to start the day. Loving these cooler temps!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.85 | 0.00 | 0.35 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k loop in the afternoon. Foot felt good. Great running temps.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
| AM
8 miles nice and easy, hilly loop
PM
4.6 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| 4 slow lunchtime miles, planning on a 5K tempo run this evening
5K out and back course on Wasatch, Jing tagged along and rode her bike while I ran.
Did an easy 5K warmup on the out and back course then did the planned tempo. Ran it in 17:33. A decent workout, just under 5:40 pace. Finished feeling good. Cooled down for another .3 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles in the afternoon while Jing rode her bike to keep me company, fun day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile fartlek run, very enjoyable
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| A friend ran the Big Cottonwood Marathon this morning. He was shooting for the 3:05 qualifier. I jogged 3 miles to meet him and ran with him from mile 19 to mile 26. He hit the wall at mile 21 and we were running about 8 minute pace for the last 5 miles. Sadly, he didn't qualify but still had a good experience. At mile 26, I split and did a 2 mile harder effort then cooled down for a mile.
13 total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 miles in the afternoon.
Jogged along Holladay Blvd. then up to Wasatch and looped by Oly High then back home.
Stomach wasn't happy for the last 3 or so miles. I had a NDE but luckily made it home dry and fresh. 7:15 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 nighttime miles very easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM 40 minutes on stationary bike, will get a jog in later
PM 8.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles at lunchtime.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran before dinner, was planning on 8 but felt tired and hungry. I wimped out and cut it short.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy run before work 10K loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran 5.5 miles up Milcreek canyon and back. Enjoyable run and great weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Fartlek run in the afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Short morning jog before heading out to play some golf.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran after work. Felt good and picked it up for the last .5.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 mile fartlek run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy 10k hill route. My mileage has been horrible as of late, can't seem to get my foot healed. My plan is to still run a 1/2 marathon this Saturday. I feel like I'm not in good shape. I have to remind myself that I've run more miles this past year than any other year in my life. As far as Saturday goes, I've got no expectations, I will just go out and see what I can do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy nighttime miles then an hour on the stationary bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Easy 4 miles and lots of rolling and stretching.
PM
40 minutes on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 0.70 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 mile fartlek run, last run before Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 easy minute on the stationary bike, rest tomorrow | |
|
| | Race: |
Haunted Half (13.1 Miles) 01:19:55, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.10 |
| Did a mile warmup and headed to the Haunted Half Marathon. My foot felt pretty good warming up. A little pain but minimal.
I was surprised how big this race was. I expected a couple hundred people but one of the race directors said there were right around a thousand people running.
Since it was my first half marathon, I was pretty nervous and not sure how I would hold up. I've never tried running hard for more than 10 miles and I was concerned that my foot would start acting up.
Right out of the gate there were four of us that were immediately in front.
Nicholas Watson, a runner at Dixie college, Joey Mortenson, my old high school buddy that has been running marathons since junior high, James Moore a.k.a. fiddy and me.
Running down emigration canyon I didn't go all out because I was worried that I wouldn't have enough in the tank. For the first 7 miles I was in fourth place, I ran behind fiddy until we turned into Research Park and I was able to get by him. This is where the course got hard, the uphill section felt brutal after all of the canyon running. From miles 7-9 I slowly inched up on Joey. We ran together until mile 11 where I was able to pass him on an uphill piece. I could see Nicholas in the distance but he had probably 600 meters on me and I knew I wasn't going to catch him.
Luckily, I was able to hold Joey off and get second place.
I chose not to wear a Garmin so I don't have splits, I wanted to run by feel and not worry about a time on my first half marathon attempt. It was a good race that kind of showed me where I am fitness wise. The frustrating thing is that I don't know what my real time is. There is a picture of me crossing the line and the clock reads 1:19:55. The official results that several racers including the winner said were wrong, have me at 1:21:54. According to the results, I was 48 seconds faster than fiddy. Hopefully, he knows his time so I can get mine.
Anyway, I look forward to racing more half marathons. It was a challenge but I enjoyed every minute of it. The course today was much harder that I thought. I was thoroughly demoralized by the second half of it and realized I have lots to work on. That being said, I had lots of fun and know I'm capable of better once my foot is healed and I get a decent base built. Thanks to my family, especially Jing and all the FRBers for support.
Congrats to my little sis, Megan for running the half. She was right around 2:10.
http://www.flickr.com/photos/acorn84/
If you're interested you can check the link for a couple of photos from the race.
2 easy night miles hoping to speed up recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Very easy 4 miles today. Legs weren't as sore as I expected after Saturday, I'd say a 6 on the 1-10 sore scale. Got out for a walk yesterday that helped quite a bit too.
A few thoughts about my first half marathon:
It was the most enjoyable race I have ever run. It was a humbling experience. I was surprised how mentally taxing it was and definitely had a few moments of doubt during the second half of the race. I wasn't expecting that. I'm convinced that the best runners aren't necessarily more talented physically than the other runners but more capable of mental toughness during races. I'm sure the marathon is insanely challenging mentally.
It was difficult for me to gauge the appropriate pace due to my lack of longer runs leading up to the race and my general lack of experience running races. Next half marathon training cycle I will definitely run a couple of 15 milers ahead of time with some goal pace miles thrown in. On the bright side, I was able to push pretty hard at the end and would guess I was around 5:30 for the last mile(downhill).
Overall, I was happy with the result given my erratic training. I'm getting my foot fully healed and then the solid block of base training will follow for the next two months. Goal for next year is 1:14. I plan on doing the Striders Winter circuit races, the 5k through the half marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k Cotton Bottom trot. I gladly welcome the colder temps.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.70 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k loop, felt really good today and pushed the pace towards the end
Starting tomorrow, I'm beginning my two months of easy base running. I will start at 40 mpw and work up to 70 mpw.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| Tanner Park loop. Nice and easy jogging. Around mile 6, I had a staredown with a grumpy dog. I was getting ready to go Liam Neeson style on him but luckily we just went our separate ways.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I've felt really good since the 1/2 marathon. I thought it would make my foot worse but it seems to have helped.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another perfect weather day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| More nice and easy running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.10 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| 7 miles around Sugarhouse park, did some strides during the run.
4.5 around the neighborhood after dinner
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles Cotton Bottom loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
| 13.4 miles with Jake, Fritz, Brian and Jon Kotter. I have now experienced the Tanner Park death loop. Lots of fun and breakfast brunch for Andrea after. Great way to start the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.80 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Had lots of energy after taking yesterday off. Macy's loop 8.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| St. Vincent De Paul loop. Waiting for Romney's concession speech...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.75 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles after work, ridiculously nice weather for November
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K loop in the wind, no fun
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.55 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6.8 miles after work, first time out since it snowed. Ordered some Mirage 2s that should arrive soon, anxious to try them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.60 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Ran 2.3 miles to Cottonwood High then did a mile of jogging the curves and running the straights hard. 15 minutes of stair jogging then another mile of jogging the curves and running the straights. 4.3 miles home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| First time taking out the Mirage 2s. Really like them, light but a little motion control for slight overpronators like me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Ran after work, perfect running temps. I will take mid 40s all year. 8.6 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.25 | 0.50 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Off work early today. Kind of windy out but warm. 7 miles, loving the new shoes.
4 more miles before dinner
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Played basketball for an hour then ran.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ideal weather for running. 9.4 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Ran after lunch. Nice and easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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50 minutes on stationary bike Plan for the week: Mon: 8 mile fartlek run / Strength training Tue: Two runs totaling 11 miles Wed: Same as Mon Thu: Same as Tue Fri: Hour on stationary bike or 5 easy miles Sat: 12 mile run (last 3 tempo)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Modified the plan for the week due to an awful nights sleep. I had planned on doing two runs today but switched that to tomorrow. Today I did my run after work then strength training. I hate how early it gets dark.
8.1 miles with 10 strides during the run. Did some strength training after mostly kettlebell exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| Slept much better and got out early for 7 miles. I enjoy the cold, great for running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in the afternoon felt really good and picked it up a bit for the last 3 at 6:15 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.80 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Nice and windy. 9.2 miles with a little pickup at the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Short jog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM run 7 miles
PM track 6 miles, 2 of which were intervals 8x200 at about 35 second pace with 400 meter recoveries and 4x400 at about 73 second pace with 400 meter recoveries
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Very slow miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran with an old pal, easy miles but I wasn't feeling well
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Cold still not feeling 100% but happy to get out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Went to the track at Cottonwood High.
1.5 mile warmup
5 minutes stair running
8 x 200 with 200 jogging recovery then 4 x 400 with 200 jogging recovery
200 average was 36 seconds
400 average was 74 seconds
recovery jogs were 65 seconds
5 minutes stair running
1.5 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice easy run today. Was happpy to be joined by James Clissold, a high school pal. Running in groups is definitely the way to do it.
Calves are a bit sore today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.80 |
| Nice run with a crew from the blog this morning. Beautiful weather and only a couple of ice patches.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mile progression run. Started at 7:15 pace and ended at 5:45 pace.
6:36 average pace for the run, fairly windy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles in the afternoon. Finally starting to lose a couple of pounds, paying attention to what I eat isn't too fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy 10k loop on the coldest morning in a long time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 mile fartlek run after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles with James, fun to have some company to take some of the sting out of the cold morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 and was joined by James we started fairly easy but picked it up a bit at the the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Drove to Wasatch and 6200 South lot.
From there I ran north and headed up Millcreek canyon a little over a mile and then back.
Averaged 7:30 out and just under 7 back.
At a family Christmas party last night, my uncle, a former runner was telling me about one of his running buddies named Heikki Ingstrom. I'm sure some of you know who he was or even knew him personally. It was a very interesting conversation and I searched for info about him. The Deseret News published a story about his running mysterious death. It is in two parts and I posted it below. Today happens to be the seventh anniversary of his untimely death.
Part 1
Part 2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy run with James, was happy to keep it slower today. Right around 8 minute pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran after work. Kept it shorter but had some good surges during the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Got two shorter runs in today. Low teens in the morning and a bit better in the afternoon.
6.5 miles and did 5.5 more later with my new goretex shoes. Thanks to Jing for some waterproof running shoes. They're nice but I'm not use to having the heavier, stiffer upper.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.70 |
| Got out for two runs again.
4.2 in the morning with James, I hoped to go longer but he wasn't feeling great.
8.5 in the afternoon on my own.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1703.10 | 99.50 | 87.45 | 5.85 | 0.00 | 0.00 | 0.00 | 1895.90 |
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| Nike Flex 2012 RN (Grey) Miles: 6.60 |
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