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May 2013

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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: 23.50 Month: 23.50 Year: 235.70
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
296.5060.0013.002.00371.50
Saucony Fastwitch A-5 Miles: 196.50Skechers Go Run Miles: 158.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles on the indoor track at the community center at 7:09 avg pace.  Around the track turning laps like a drone on auto pilot. The plan was to get in some quality short speed but the legs were just not having any of it.  Just getting it in today.

Saucony Fastwitch A-5 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

AM-Easy 5 mile wake up run.  (36:21) total.  7th east/Quail Hollow.

PM-6 miles with 3 at MP effort in the middle. (41:03) total. 

Saucony Fastwitch A-5 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM-Easy 4 miles at 7:30/mi. 7th east.  Taking it easy for a while on the mileage and intensity.

PM-No run.  Going to step back on the throttle and do a more gradual plan. The mind is perfectly able to grind out 70-80 mile weeks just like the old days but the body is not quite able yet.  Don't get old is the advice for 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
7.005.000.000.0012.00

Longer run on the treadmill today with 6 miles at 7-7:30/mile at 1.5%.  Upped the pace for 2 miles at 6:20-6:30/mile at 2-3.5% incline. 1 mile recovery at 7:30/mile flat and then 3 miles at 6:40-6:18/mi. 2-4% incline.  I needed to take some heart rate sampling and stay off the hard pavement today. 

Saucony Fastwitch A-5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Went for 10 miles on the JRP untimed. I was feeling in the mood for a Sunday morning run but somewhere more off the beaten path this time.

Skechers Go Run Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.506.000.000.0014.50

AM-Easy 4.5 mile wake up jog.  No time taken I just let the pace come to me easy.

PM-10 miles with 6 on the treadmill at 6:10-6:22/mile @ 1.5% incline. I alternated marathon pace to slightly faster than pace every other mile and surprisingly the legs actually felt ready for that tonight:)   However I think doing all this marathon pace work without a pre-season base is probably a mistake.  On the other hand.. there just isn't enough time to do it thoroughly so somehow we have to make the best of it. 

Skechers Go Run Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

AM-Easy 5 mile wake up run.  Outer loop extension.

PM-Medium 6 mile progression run as I felt.  (38:31) total time. Treadmill at 1-1.5% incline.

Skechers Go Run Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

AM-Easy 8.5 mile wake up run.  1300 east/ 7th east out and back.  Started with a nice and easy jog at 8-9/min pace and finished the last 3 miles at just under 7/min/mile.

PM-5.5 miles/ Treadmill. (38:03) 1.5% incline.

Skechers Go Run Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

AM-Easy10 mile run up 13th east and 9400 south out and back. (1:11:06)  Felt ok but not with a lot of pep in my step this morning being from a combination of higher miles and not taking in enough carbs yesterday.  Pace was nice and easy though this morning for the most part.

PM-5 miles on the mill.  (32:03) @ 1.5% incline.  Felt better this evening after a nice carb and fluid re-load:)

 Put an insert into the left shoe to see if I could compensate a little for this lateral imbalance I have going on.  It seemed to work somewhat but I don't think quite as well as a heel lift would. Anyway... at least until I can get re-aligned and stronger in the core somehow and it's better than nothing I guess..

Saucony Fastwitch A-5 Miles: 5.00Skechers Go Run 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
10.000.000.000.0010.00

AM-4 miles wake up. 7th east out and back.

PM-6 miles easy late this evening.  TM-(42:07) 1-1.5%.  Busy day..

Saucony Fastwitch A-5 Miles: 4.00Skechers Go Run 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
13.000.001.002.0016.00

AM-12 miles up and down Provo Canyon early this morning with Chad R and Sasha.  Ran well on the 3 mile tempo segment but was tired from the training and all the higher end aerobic running. We held the pace as a group for a while but shortly afterwards I had to let them go. I  just didn't have enough reserve to hang on this morning. In the end I clocked (16:35) with Chad and Sasha around 16:15 or so. Wow.. It seems like a world away from the 15:15 PR Sasha and I clocked some years ago. Oh well.. Can't hang on to it forever right? 

 The main culprit I think is the lack of long distance endurance training along with running too fast on normal distance days.  Did I mention also that perhaps being 42 now just might have something to do with it?

AM-4 mile easy recovery jog on 7th east/80th south plus one on the grass.  Did not start out well with the two double cheeseburgers still on board somehow from lunch this afternoon. There is something about McDonalds that takes longer to digest than some substances to de-compose..    I should know better but it was close and quick to grab in a hurry.

Skechers Go Run Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM-7 miles very easy.  No time but inserted some pickups in the middle for turnover. Ft Union/1300 east loop.  After pouring over some training threads last night on the Let's Run forum the light turned on again finally.

On a side note the heel lift I have now seems to be working so far but it needs to backed up by more core strengthening.  Gotta get on that.. 

PM-Easy 4.5 mile easy jog.  Fairly warm out this evening.  Summer is here:)

Saucony Fastwitch A-5 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM-10 miles easy effort and a slower warm up this morning.  13th and 9400 S.  (1:12:49)

PM-4.2 miles on the treadmill.  Just an easy aerobic run for 30 minutes slowly moving up pace and incline from 0-1.5%.

Saucony Fastwitch A-5 Miles: 4.00Skechers Go Run Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 10 miles up Sego Lily and back home. No time taken just enjoyed the run this morning.

PM-Easy 5 easy but rather toasty miles this evening. 7th east/bend out and back.

Saucony Fastwitch A-5 Miles: 5.00Skechers Go Run 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
10.000.000.000.0010.00

AM-Easy 10 miles on 7th/13th east out and back.  (1:10:21). 

PM-No run this evening. Catching up on some things.

Saucony Fastwitch A-5 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
13.001.001.000.0015.00

AM-9 miles with 8x1 min on/off accelerations at 5k effort.  Ft Union course.  Good run today in spite of some stomach issues earlier that were probably due to some baked fish last night:( On a side note my morning resting pulse rate is down to around 38-40 bpm which is a really good sign.

PM-Progressive 6 miles on the treadmill. (39:33)  Felt really good today.

 

Saucony Fastwitch A-5 Miles: 6.00Skechers Go Run Miles: 9.00
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

AM-Easy 5 miles this morning. (34:03)  Felt surprisingly good this morning however held back on distance.

PM-Easy 5 miles at lunch time.  No time taken.  7th east/8600 s. 

Skechers Go Run Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.006.000.0012.00

AM-12 miles total on the treadmill.  (1:11:19) %1-1.5%/   Did 8 miles for the faster portion of the run then took a pit stop and ran 3 more miles to get the rest in.

PM-No run tonight.  Stayed home with the family and watched Sherlock Holmes while eating copious amounts of junk food:)

Saucony Fastwitch A-5 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles this morning.  (41:49)  Should have taken a little easier recovery pace but it felt good with the cool weather and all.  7th and 8600 s extension.

PM-No afternoon run. 

Saucony Fastwitch A-5 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-5 mile wake up jog. 7th east loop. 

PM-5 miles easy. (35:13) Things are now starting to get interesting in the land of Aerobia..

Saucony Fastwitch A-5 Miles: 5.00Skechers Go Run Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.007.001.000.0020.00

AM-Medium long run for 13 miles with the last 6 at MP effort.  6:20-25/mile.  Ft Union/Sandy bench.

PM-7 miles total with one on a broken treadmill for warm up. (48:31).  Finally got around to putting down the ice cream in order to get my entry in tonight and it probably took me longer than the actual run I think..

Saucony Fastwitch A-5 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

AM-Easy 10 miles. No time taken. 7th and 9400s out and back.  The wind really sucked warming up but gave a nice ride coming home.

PM-5 mile easy progression run on the treadmill with 2 miles in the middle at 6:10-6:22/mi. @ 1.5% incline. (35:22) total time.

Skechers Go Run 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
16.000.000.000.0016.00

AM-8 miles easy. 7th out and back.  No time.

PM-8 miles easy aerobic on the treadmill.  (1:00:11) @ 1.5% incline.

Saucony Fastwitch A-5 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

AM-Easy 6 miles on 7th around 7/min pace.  (43:16).  Hands were cold this morning which doesn't seem right almost being summer. Legs were not exactly sharp but I wasn't feeling like a plodder either so probably about normal fatigue wise.  One thing that might help is to stop training in racing flats.  Duh..

PM-Easy 6 miles on the treadmill with the last 2 at 6:10-20/ mile.  (42:11) 1.5-2% incl.

Saucony Fastwitch A-5 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
7.004.000.000.0011.00

AM-6 miles (41:47) 1.5% incline.  Felt really good this morning after warming up. Not sure if I will do something longer today or wait until I see how the day turns out.

PM-5 miles this evening. (33:37)  Felt good and I threw in some faster stuff toward the end but I think 90 miles this week is enough..

Saucony Fastwitch A-5 Miles: 6.00Skechers Go Run 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
4.000.000.000.004.00

Easy 4 miles today was all. (28:54) out and back.  Spent most of the day at church and with the fam doing typical Sunday stuff.  Getting up to run is the easy part..  It's dragging myself into church that isn't so easy and I'll just leave it at that.

 I'm just not the super religious type I guess..

Skechers Go Run Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy wake up run. 7th/ and trail out and back. 

PM-Easy 4 mile evening jog. No time taken just getting out and moving the legs.

Saucony Fastwitch A-5 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.002.000.0016.00

AM-10 miles total to and back from gym.  (1:06:36)

PM-6 miles. High Aerobic Progression run.  (38:42). Just watched Asbel Kiprop at a Diamond League track meet fall asleep in the third lap of a 1500m race only to come alive and outkick the field in the last 100m.  Wow.. He is built like an absolute broomstick and makes me look on the heavy side..

Saucony Fastwitch A-5 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM-Easy wake up jog.  4.5 miles total. 7th/loop.

PM-10 miles easy during lunch.- (1:10:35)  7th/9400s.

Skechers Go Run Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.002.000.0016.00

AM-MP Long Run with a hard push at the end.  2 miles cool down.  Warmed up for 6 miles outside and did the rest on the treadmill.  TM-(57:56).   I may not do a second run tonight after that one..

PM-No run. Legs are too tired to have a productive run after that along with the 90 mile weeks.

 

Saucony Fastwitch A-5 Miles: 16.00
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

AM-4 mile jog recovery. No watch so as not to push the pace.

PM-Same as above.

Saucony Fastwitch A-5 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.5060.0013.002.00371.50
Saucony Fastwitch A-5 Miles: 196.50Skechers Go Run Miles: 158.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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