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March 2009

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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
232.0033.0020.5014.00299.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Had a short shift at work this morning so I decided to take advantage of it and fit in a training run. I know it's Sunday but it sure doesn't feel like it today. Besides I missed most of church this morning.  Yeah.. I know excuses right?   I'll never be one of those letter of the law following types especially with my schedule lately!   Followed the trail all the way out and back up to the east bench.  Total time was 1:45:17 with last two miles picked up in 6:40-6:30ish pace at the end.  7-7:20/min mile avg pace mainly.   

More runs like this may help get me back up to where I need to be endurance and stamina wise for Ogden.  SLC I stilll question if there is time however.   After making a lot of observation on the blog, I have noticed some things about some training patterns at different times of the year.   So I think I may shift my training emphasis now to 90% LSD in the 65-70% mhr training range topped with one very sharp and hellish track workout every Tuesday. Then follow it up with a long run on Saturday at 80-85% mhr. Notice no more AT sessions for a while. Just pure easy aerobic running coupled with VO2 max work and short speed sessions.  I think this just might be my own stimulus plan that will put me up another notch perhaps.  Interesting to see if I can stick to it now !! LOL...    Darkhorse out....

By the way, thanks for your comments everyone, much appreciated!  

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 10 miles via JRT out and back. 7-7:30/mile pace.  Not much to say, Darkhorse out..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-7:30/mile pace.  Neighborhood loop.  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
12.000.000.003.0015.00

Medium hard track workout at the indoor track with 5x1000 meters at goal race pace. 74-76 sec per lap.  Full 2 minute 1 lap rest period.  Easy miles at 7:30-8 min/mile.   10 miles total.

Darkhorse out..

PM-5 miles easy. No timing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

AM-Easy five miles at 7:30-8 min/pace on the treadmill.  Had some thoughts this morning on survivorship.  All this happened while I feeling rather depressed and weak in spirit.  I listened to an account of a man who had a very similar situation where he  had lost a lucrative career and had to take a janitorial position to get by.  He rose at 4 am every morning and started his morning with prayer and then afterward would search the internet for leads and opportunities.  But instead of just hanging in his own depressed and sorry state he would go out to his  new office which happened to be his truck.  He would then initiate action by calling and following up on those leads.  Then there was the account of the NFL players who were lost at sea. Two of them removed their life jackets within two hours of the accident and let themselves drift away...  They of course perished into the depths.  You would think two big tough guys in the NFL could and would survive anything right?  Not so.   True strength and toughness I believe lies not in one's size, talent or looks, but rather in one's heart and soul.   After meditating on this for some time I realized that I was not as weak and powerless as I had believed.  I was doing most of the things I needed to do to survive, however  I was not thriving..   I had not made the decision to turn the switch on and start moving forward again. Instead I was just drifting and waiting for whatever fell on me.  I have always believed that you must accept whatever happens to you and ultimately accept God's will for whatever happens.   But when you see a ship at sea, you paddle towards it and not wave it on by saying God will provide.    Time to get moving.    

         Darkhorse out... 

PM-Aerobic resistance run with 8 miles progressive pace increasing at 80-85% mhr.  No time taken, just heart rate and effort. 10 miles total total with stretching and warm/cold bath soaks.  Recovery run for tomorrow.     Darkhorse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles at 7-8/min pace on the neighborhood loop.  Went to the Twin Cities Marathon website and found out that there is 7500 bucks for first place masters.  Hmmm... 2011Twin Cities here we come!    Darkhorse out..

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

AM-8 miles easy on the JRT trailway. 6:40-7:10/mile.

PM-12 mile aerobic resistance run with 9 miles at 6-6:30/mile pace roughly on hilly terrain.  Sunnyside avenue and 1500 east area.

Not much to say just punching in and out while enjoying the ride.   Darkhorse out...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No chance to run today, busy with errands, chores, kids and life..  

But I will still beat you.     You know who you are..

   LOL! !    Darkhorse out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles at 7:30-8min/mile pace. JRT river trail course. Easy today in front of tomorrows hard time trial. Darkhorse out..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.003.0012.00

What a training session today..   Three mile time trial on the treadmill with incline,  Warmed up with some very easy miles on the indoor track and then clicked off a couple of 6/min pace miles. Recovery jog for two minutes and then to the treadmill.  Splits of 5:21, 5:00, and 5:00. 15:21 total time for the segment.  Lost 21 seconds on the first mile due to acceleration lag from the treadmill.  PR for me on a treadmill!  Cooldown jog afterwards with 12 miles total in 1:33:12.    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
9.000.001.000.0010.00

Easy ten with some pacing for Mary Ann and Sasha this morning. Did a short session at 5:20 pace while Jeff sprinted ahead of us doing quarters.  My glutes and hamstrings were too sore from my little treadmill 5K so I backed off after that and let them run their quarters.  Today was supposed to be a recovery day for me anyway.   Nice to run with friends again.  Darkhorse out..

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miles today.  No time, just alone with my thoughts.   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
8.000.000.000.008.00

Easy 8 mile run along the trail and back.  7:20-30/mile pace average. Took Ian out for a half mile later starting with 3 min of jogging followed by 3 minutes of walking.  Darkhorse out..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

Went out for a run on the SLC marathon course out and back to the start.  Lame run, tired and my hammy soreness made it too hard to run all that fast.  15 miles total in 1:35:13.  Darkhorse out..

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy recovery run of 12 miles out and back along 7th east corridor. 7-8/min/mile pace. Kept it sane and real while enjoying the warm windy weather today. Darkhorse out..

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Easy 10 miles today at 7-7:30/mile and .75 miles with Ian my son.   He amazes me with his leg turnover and overall quickness.  Darkhorse out...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 10 miles at 7-7:30/mile on the JRT trail out and back.  Hammy a bit sore still and is limiting my range of motion something awful.   Darkhorse out...

PM-Easy .8 mile with Ian up and down 80th south.  Then 3 miles easy jogging.

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miler today out and back on 7th east to ease hamstring issues. Was originally going to run with Sasha and gang but decided that was not going to be a wise course of action this morning. Bummer.. I was really looking forward to turning on the turbos. Darkhorse out..

6 miles/7-8min/mile pace. 7th out and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

Solid VO2 max workout today. 3x5 min at 5k effort.   30 sec jog in place rest.  Downhill course starting from 7th and 13th east down to 100 east and 8000 south.  Fast and furious needless to say.  One mile jog cooldown and and then horizontal for some badly needed zzzs.

Man I love these workouts, they really make the wheels turn and burn.  Total time-14:32 at 4:50/mile avg pace.  One of the fastest runs in training I have ever cranked out.   I just wish I could do that on the flat..  Dream on right?     Darkhorse out..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.255.003.000.0016.25

Easy to medium aerobic resistance run totaling 16 miles with hills.   2x4 at marathon-10k effort intensity.  5:24-48/mile pace effort.   Bell canyon and Wasatch blvd area.  

Kind of frustrated today at the prospect of not being able to run any of the big races or even the circuit ones at that.  I was really looking forward to running Ogden or Salt Lake but with Ogden costing as much as it does and being full already this year it appears to be a no go unfortunately.  You would think a second place overall would be worth some consideration but not this year for some reason.    Darkhorse out...

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 mile recovery run after work along the river after work. No time, just some easy fun running. Darkhorse out..

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Up to the Olympic Oval today in light of the storm.  A grinding workout of 2x3 miles with one mile easy in between.  Splits were between 5:18 and 5:22/mile roughly.  Taken at the 100 meter mark and the finishing numbers.  Not precise, but close enough for my purposes.  Heart rate seems to have gone down since last time or either I'm better hydrated.  Either way it started kind of slow but ended fairly fast and comfortable at the end.     Darkhorse out...

 On a side note,  Sasha has managed to get the team in at SLC Marathon and so my day just became a little brighter now.  Thanks Sasha,     Dark Horse out...

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles today out and back on 7th east. 65-70% mhr. Feeling a little wrung out today, mainly because some days I feel like my job is a whole other workout at times. It has to be accounted for unfortunately. And that is why there are no hundred mile weeks with regular double workouts this year. However, it has been a positive thing in the sense that perhaps it has strengthened my core and back really well. I seem to be holding my form better on the ups and downs during longer runs. So overall the higher, slower mileage may not be necessary this year afterall. Darkhorse out..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off from running.  Very busy with work and family, things just did not seem to connect today for some reason.  I just tell myself to relax, it's just a hobby and not my living.   Darkhorse out..

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.003.002.0014.00

Progessive run with 1 mile easy between efforts.  Quick warmup and then 4 miles at 80-85 % mhr, 3 miles at 85-90% mhr.  One mile at 85%-90% mhr and then the last two at 95-98% mhr. Last mile at 5/min/mile pace. Thought I was going to fall off and pass out at the end!!  Indoor track for MP miles and then treadmill  at 1% incline for the last two efforts.   I like this workout because it makes the body and mind tough for the last stages of a race.  Not to mention also that it is a big fitness booster, although it does take a few days to really recover from it..         Darkhorse out..

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 miles for recovery today.   No time, just went as my body felt.  7th east and JRT out and back.    Dark Horse 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
12.000.000.000.0012.00

Easy 12 miler along the parkway trail. No time taken. Somewhere around 7/min miles judging by pace and feel. I have an interesting thought come to mind as I pass a woodchip trail. Would this be the key to maximum muscle recovery in the weeks leading up to a race? I think I might run the rest of my taper this way to test this idea. Darkhorse out...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

Olympic oval after work as the weather is being absolutely abominable this afternoon!  I could almost ski home I think..  Did the standard 2x2 mile LT workout with 1 minute jog at 7/min pace.  Pace range was in the low 5:20s for most of the session with the heart rate hovering in the 152-158 bpm range mainly.   Definitely felt doable for 10 miles today which is good and tells me I have a shot at running a PR this year.   But I must be careful as my left shin is telling me to back off and start hitting the woodchip horse trail regularly now. It's not bad, but definitely a warning light blinking at me so to speak.    Darkhorse out..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy hour of running. 8 miles at 7:30/mile pace.  JRT trail out and back. Darkhorse out...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.503.0010.50

Tough, but great workout at the oval today.   The University of Utah womens track team were doing their workout at 74-80 sec pace. This was kind of fun trying to keep pace with them while I was doing my VO2 segments consisting of 2x2400 meters/1 lap jog recovery.  They would start their interval and then I would start my surge to catch them and run along side or even past some of them.  This was a really good mental game to push myself and to stay focused on intensity.  After a 5 minute jog break, I then finished the workout with a 4 mile tempo at 10 mile-half- marathon pace intensity.  Quick cooldown and some stretching afterwards.  Darkhorse out..

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
232.0033.0020.5014.00299.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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