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February 2016

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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
255.0041.0022.000.00318.00
Nike Pegasus Miles: 288.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.004.000.0012.00

AM-8 mile progressive run. (48:07) TM. Felt pretty good.

PM-4 miles dodging cars and plough piles. Seemed more like a steeplechase course at times:)  Good clip at the end though.

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-5 miles T-mill (35:51).  Upper body weights with torso and core work.

PM-7 miles with strides after. Hard to find a decent stretch without ice.

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.002.000.0013.00

AM-6 miles. T-mill (37:51)

PM-7 miles with some long surges in pace.

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-4 miles easy.

PM-9 miles easy plus strides. Not as cold this evening especially with a decent pair of gloves now..

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 miles TM (38:22).

PM-Off. Big workout and mileage day tomorrow.

Nike Pegasus Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.004.000.0024.00

AM-Easy 8 miles TM. (56:33)

PM-16 miles up to the gym with 10 miles on the roads.

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

Off. No run.

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

AM-5 miles treadmill (33:46).

PM-10 mile steady state run.

Nike Pegasus Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles.T-mill (30:39) Took it easy for tomorrows "Big Workout". Some long LT intervals or mile repeats maybe.

PM-6 mile jog. Picked up the pace a little the last two miles.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.002.000.006.00

AM-6 miles t-mill (37:41) 0.5% incline.

PM-Studied and went over section 89 of the Doctrine@Covenants. Sometimes we're given a weakness so that ultimately it will become our strength.

Nike Pegasus Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went for just a short 4 mile easy jog today.  I was hoping that we might actually get through this winter for once without having the usual inversion soup.
 

Nike Pegasus Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-6 mile jog. Nasty out there again so I kept the pace pretty easy most of the way.

PM-6 miles easy.

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.006.000.000.0021.00

AM-15 miles mill/road. Last 4 at MP effort.

PM-6 miles easy-medium. No watch.

Nike Pegasus Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM-6 mile easy jog. 1 with Aaron and the rest on my own. Light rain finally moved in today and flushed a lot of the gunk out of the air. In addition it felt rather balmy being in the low 40s as compared to our temps recently.  All in all it just made for a nice trip outside.

Nike Pegasus Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-5 miles t-mill (35:52) 1% incline.  Fitness is progressing slowly but steadily with the training heart rate coming down over time.

Working on some PHP programming lately also which is coming along fairly well. Still a ton to learn but if I can self educate myself to restore antique radio and TV I can do this also. The goal is to get proficient enough to be able to land a programming job sometime down the road.

PM-5 miles easy 7-7:30/mi at lunch time.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.004.000.000.0021.00

AM-Easy 9 miles at 7-7:20/mi pace. Hill surges in the middle.

PM-Easy-medium 12 miles on Union/20th ext. Wore shorts outside for the first time this year. That was sweet..

Nike Pegasus Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-7 miles easy. No watch. Shorts again today!

PM-5 miles lunchtime. 7-7:14/mi pace. I think I have finally figured out what is going on with my second run of the day..  I'm simply not taking in enough carbs. Simple but sometimes overlooked. 

One more thing I thought i should add.. My best days running are perhaps over. That I realise.. However, this is the first time in a few years I've been able to run continously injury/pain free in some time. That being said I'm going to take advantage of it allbeit hopefully with more wisdom this time. IE-Building up a strong base first and then and only then incorporating vo2 type workouts etc. Studying Lydiard, John Kellogg etc for guidance.

 

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-4 miles t-mill. (28:41) 1% incl.

PM-6 miles on the parkway.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

AM-4 miles t-mill. (27:56) 1% incl.

PM-6 miles with a few hills and speed changes. Nothing too serious.

Nike Pegasus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.003.000.0018.00

AM-18 miles with CV pickups after warming up. Last 2 at MP intensity. SLC marathon course/avenues.

Nike Pegasus Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-4.5 miles easy. Felt ok this morning considering yesterdays long run.

Nike Pegasus Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

AM-6 miles t-mill/1% incl. (41:06).

PM-6 miles with 4 on the t-mill at 1% (26:51).

Nike Pegasus Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.001.000.0012.00

AM-4 miles t-mill. (27:31)1%

PM-8 miles parkway loop ext. Last 3 miles progressive at 6:10, 6:00 and 5:54.

 

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-5 miles early t-mill (35:27)1% incline.

PM-7 miles parkway loop. 6:40-7:20/mi pace.

Nike Pegasus Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM-4 miles t-mill. (27:34) /1.5% That seems right:) Not all treadmills are created equal it seems..

PM-8 miles on 13th/bench o/b. No watch.

PM-4.5 miles 6:50-7:30/mi.  94th/rail trail. Shorts again which was nice.. Spring is almost here.

Nike Pegasus Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Took today off. Split long run with wave tempo tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.006.000.008.00

AM-8 miles (46:27) Last 4 miles 1% incl.  Going to hold volume and pace down a bit next week to see if the legs freshen up. Not one of my better tempo runs.

Nike Pegasus Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM-5 miles. Union loop 7-7:30/mi.  Really great running weather lately. Almost feels like springtime. 

Nike Pegasus Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM-5 miles easy. 7th/10th/o/b. (34:27)

PM-8 miles. No watch. 94th/parkway.

Nike Pegasus Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
255.0041.0022.000.00318.00
Nike Pegasus Miles: 288.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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