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SLC TRACK CLUB 15K

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 5.00 Month: 55.70 Year: 393.50
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
124.0019.0032.001.00176.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six mile aerobic run on the Syracuse trail. No time taken today. Just out to relax and move the legs for a while.   Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy recovery week so again another six miles at 65-75% MHR.   Syracuse trail and back. Not much else to say.   Darkhorse out.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.004.000.0010.00

Progressive pace run on the treadmill with incline.  Paces of  5:52, 5:40, 5:36, 5:30, 5:21, 5:09. 1-1.5% incline.  Started to really feel the pace on the last mile.  Probably more in the Vo2 max area but will still count it as threshold because of the overall nature of the workout. Good run but not as fresh as it could be.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles at 65-75% mhr.  Most at 6:40-7:00/mile.  Indoor track at Syracuse rec center.  Some lady really made my day when she asked me if I was a professional marathon runner. I said no but thanks anyway. She said but your so fast!  I thought it but didn't tell her out of modesty that this was a slow recovery day for me!   Guess I better slow down on my recovery days a bit more..  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miler again through the neighborhood. Next week is looking bad for training with my work schedule being the yo-yo that it is. Back to back over night shifts. Yikes!! No choice but roll with it unfortunately I guess.  I'm determined to PR this year and I will not be denied! LOL..  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another easy six miler, as it is all I have time for today unfortunately.  Traeadmill at 6-6:30 ish pace  for six miles. 38:16 total time. Darkhorse out..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today is Sunday, went to Sacrament and then went to bed for a while. Very tired today....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No mileage again today. Back to back shifts so I decided to save my energy for work today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Aaah.. ten miles today with a 4 mile tempo at 5:19-5:36/mile. Felt really good.. Almost ready for speedwork!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles on the JRT trail.  Total time 1:06:18 out and back.  Nice run but a little nipply..

Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Progressive run at the Syracuse track.  Track was crowded with people so I finished on the treadmill with splits of 5:42, 5:36, 5:30, 5:26, 5:19.  Even effort gradually applied over the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miler this afternoon at 6-40ish per mile with 6 miles around 6 minute pace give or take a few seconds per mile.  Syracuse trail.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.008.000.0013.00

Tough 8 mile tempo run at the track today with beginning miles in 5:38 all the way down to 5:16 for the last one today.  13 miles total. Some stiffness and a tight IT band this morning but other than that, nothing to worry about.   I noticed  a measurable rise in my threshold however as I was hitting a 165-168 bpm heart rate actually toward the end. I really did not feel like I was carrying the bear on my back yet.  Encouraging...  Darkhhorse out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles on the treadmill today.  Short but at a good clip. 6:44/mile avg pace.    Soft treadmill deck which felt like a woodchip trail.  Nice..  Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

Steady state run on rolling hills with 15 min on, 15 min off. Alternatating MP effort at 5:40ish pace with 6:30ish effort.  Varying pace depending on the grade.  Very nice weather today which was a big boon to my spirit after a long snowy winter.  Good strong effort and performance today hitting all my miles where I wanted them to be at.   Downhill section at the end was especially good, hitting 5:30s and not feeling strained.   Can't wait for Ogden or Salt Lake this year.  Tough choice, glory or possible take home pay..  I could sure use it right now with my shoes down to their skin!   

On another note, any of you still feel like buying stocks?  If you do or are, just check out todays market news to check your thinking yet again.   Darkhorse out..   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

Marathon pace practice run on the SLC marathon course this afternoon. Wow ! can you believe the weather today! It almost had me fooled into thinking it was Spring..  Decided to wear shorts and on my up met my Dad. He took one look at me and said; Do you anything other than work and run? Hmm, like maybe eat once in a while?  Yeah I said,  Sleep..  for a few minutes a day that is.   Like I always say, What ever does not make you strong will only make you sick right?   Thankfully a day of rest tomorrow.    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 7.min per mile pace on the JRT 65-70% mhr.   Very easy pace in anticipation of the 15k this Saturday. Not sure what to expect and it also cost me dearly at work to get the day off so I hope we all have a decent race this weekend.  It will be a good test to see where strengths and weaknesses are.  Darkhorse out.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.003.000.0012.00

Medium long run today, some days I just don't know the meaning of easy I guess.  Things felt really good today so I kicked on the afterburners at the end coming up from the JRT.  Pickups in pace the last six miles or so with a timed half mile at the end in 2:26 on a slight uphill.  Total time: 1:18:40 for 12 miles.    Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy ten miles on the trail today, this time it was so easy I could have ran it backwards!  10 miles at 7:30-8:00/mile pace.   Very hungry and broke, so afterwards I bought a package of day old gooey donuts and ate all six in one sitting!!  Probably worth 2000 plus calories I'm sure.  Its all carbs anyway right?  LOL..Oh, but I feel better now!  Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles easy at 7:30- 8/min pace on the JRT.   Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: SLC TRACK CLUB 15K (9.321 Miles) 00:52:10, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.008.001.0013.00

Well, not as fast as last year but gee I wonder why... not really, I know why.  No excuses from me except for the fact I have not done as much base as last year, and getting up at 3am every morning to get to work with a 45 minute commute each way just stinkin drains me folks.   Top off the fact I was running against guys who are really good runners!  I did some stupid pacing at miles 2-4 that I ended up paying for in dividends.  I kept hanging onto Seth Wold and Jeff McClellan hoping the draft I could gain from them would be just enough energy savings to get me into PR territory.  Not to be however..  Combine all the surging on everyone's part and you have lactic acid especial served up quickly.  5:10-15/mile pace over that distance is just too much for me to sustain right now.   Back to the training board and time to get freaking serious about things now.  

On the other hand, not too bad for a 38 year old guy with 40-50 mile/wk avg perhaps. I'm too competitive for my own good sometimes.   

     Darkhorse out...

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
124.0019.0032.001.00176.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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