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August 2012

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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
246.7050.2019.008.00323.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Easy-medium 10 miles. Rail trail. Felt really tired and out of gas today from poor quality of sleep and bad eating habits.  Also not to mention I haven't counted all of the cycling mileage lately either. Getting back on track though the rest of the week hopefully. 96 F. and some headwind coming  back.

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

Day off. Hamstring and abductor issues as usual..

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-Easy 6 miles at 7-7:30.  Heart rate is good just can't go any faster without ripping up this right hamstring.  Maybe I'm just too old for this crap anymore and besides it's just not fun always struggling with this.  But yet somehow I keep going and going hoping something will change. I'm wondering now if some hip abduction exercises will help out somehow.  Stretching, IB, and ice just haven't been enough.

PM-Easy 4 miles in 30 minutes and change. 7:34/mi. avg. Rail trail. 92 F.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

AM-Easy 4 miles at 7:20/avg. loop course.

PM-4 miles with surges in the middle after a long day at work. 26:14 total time. I almost didn't go but after today's news of Rupp taking the silver I was way too pumped up not to..

Core exercise and roller afterwards. I refuse to let this injury hold me back this time. With a careful build up I know that by spring next year I'll get that sub 2:30.

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
9.005.000.000.0014.00

A 14 miler via B. Hwy out and back via Antelope dr up to the bench. Pickups in the middle consisting of 8x 20 sec hard with 10 sec rest.  Last 4 miles steady going home. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles this evening after work.  Gordon loop.  No time

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
2.004.000.000.006.00

AM-6 miles with 4 mi at 85-90% mhr.  Rail trail.

Spotted two young deer this morning just outside a cornfield looking for breakfast no doubt.  Kind of interesting that they would be down low at this time of year though.. Must be the extremely dry and hot season we have had this year probably.

PM-Mountain bike today for a little longer distance than usual. I am so ready for a road bike.. just not ready for the tight fitting flash garb everyone on them wears however.:)-

Ab and core work for 20 min.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

AM-12 miles just before noon up Antelope, Church St, and B hwy out and back to home. Basically 6 miles with a gradual incline rolling up and down each way at MP effort then progressing to AT intensity for the last 2 miles. 

80-95% mhr./6 mi.  2x3 miles with 2 miles easy jogging in between.  90-95 degrees F./ No wind.

Two hard workouts in row. Too much?  Doesn't feel like it..  Definite recovery day though tomorrow with the speed limit set at 8/min pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 4 mile jog.  Rail trail. Warm and humid = Too many bugs..  yuck.

PM-Easy 4 miles.  Loop course.  Heart rate got above 70% at times because of the heat but the overall pace was kept easy.

Watching David Rudisha run away with a WR in the Olympic 800 meters as I finish the entry.  Wow.. what a run especially the last 200 meters. Seb Coe was reported to have said;  "Unbelievable".  My thought exactly. A really great run by Rudisha.  Now if Rupp can just deliver for the US in the 5000m a tougher but however not impossible feat.

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 6 mile wake up run. 65-75% mhr.

PM-Easy 4 miles at 7/min pace.  Very windy with a T-storm constantly looming over my shoulder this evening.  It became cooler though at least which was nice instead of things being over 90 plus something degrees:)

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-Easy 4 mile wake up jog.  Loop course.

PM- Easy 6 miles after work.  Tired.. Patchy sleep last night again.  No pace time either just ran easy effort.

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
5.005.000.000.0010.00

AM-10 miles with 5 miles at steady MP effort down Antelope. Ran at a nice medium sub six pace with a 29:11 split for the last 5 miles.  Some heat but not too bad..  80-83 degrees F.

I was sad to hear about the US guys in the marathon today especially Hall who had to drop out because of a sore right hamstring.  Hmm... That sounds kind of familiar.

PM-Easy ride on the bike for a half hour.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 5 miler.  Loop course. Bettered my time for a given hr this morning. Some of that due to some temperature change. But the legs felt a little different today also than usual:)

Got my T-7s the other day and they are the still my favorite shoe.  I have to order them special because none of the stores carry them.  I really don't like doing that because you should support local stores whenever possible.  However I guess there just isn't enough demand for them around here which is puzzling to me because Brooks really makes a great racing flat.

5 miles (35:28) total time. 65-75% mhr.

PM-5 miles loop course.  (33:09) total time.  Felt great and helped me get rid of some stress from being surrounded by so much negative energy today.

Abduction and other core exercises tonight afterwards for 15-20 min.

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

AM-6 miles easy 70-75% mhr.  Loop course with added mileage towards Syracuse out and back.  Sleep issues again..

PM-Easy 6 miles at 6:40-7/min pace.  Rail trail.  Core and abduction  work with stretching later.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.004.000.0017.00

PM 1-Long MP/LT run.  The workout consisted of 3x4 mile with one mile easy ( I guess you could call it easy considering the heat..) in between sets. First set at MP, next two consisting of MP progressing to half/15k effort until the end of run. Unfortunately no time for a decent cool down.

Gordon/Up Antelope and US-89 out and back with some good incline/decline and hills.  Temp was 93 F with some crosswind coming back. Nice and toasty and a bit brutal this afternoon but good for strength and heat acclimation:)

Core work and stretching afterwards.

PM-No recovery jog this evening. Had some yard work and errands to attend to.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM-Easy 4.5 miles. First 2.5 at 7-8/min/mile and the last 2 at 6:30-45/mile range. Recovery runs are a bit easier lately. It is starting to get cooler now also.

 PM-No run this evening. Need the fresh legs for tomorrow..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

AM- 7 miles with 5 miles at 80-90% mhr.  Rail trail/Gentile out and back.  Watching the fighter planes thunder overhead was a thrill and helped me really get the workout done:)

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
5.000.000.000.005.00

Easy 5 miles at 6:40-7/min pace before work with no time for any more unfortunately. Rail trail modified loop.  It works out though for the week as far as building up mileage at a slower but still steady increase over time. Go to 70 mpw hopefully this week.

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
6.003.000.004.0013.00

Noon time run for 13 miles with mile repeats at 5k pace effort with equal jog recovery.  Quick cooldown coming home and some stretches. Late for church.. 

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-Easy 6 mile recovery jog. 65-70% mhr.  Rail trail/Gordon ln.

Beeyootiful morning!  A whisper of fall in the air this morning..

PM-4 miles easy at lunch. No time for more. 6:30-7/min pace. Worked out better today than just another cup of coffee or soda to get things going.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.001.0013.00

AM-Easy/medium aerobic for 6 miles this morning at 6:30-7/min pace/mi. Loop course. Abductor work and stretching again as the hip was a bit sore all day yesterday.

I can't believe I have almost a hundred miles on these flats already..

PM-7 miles with some AT work. Trail and Gordon loop course. Speed changes then 2x 11 minutes with a 2 min recovery jog followed by an easy mile.  After that to work on some speed; 8x 20 sec sprint with 10 sec slow jog recovery.  Tired but not overly stuffed which is good for tomorrow's long run consisting of slow aerobic running along with a few MP paced miles at the end.  Learning to run fast on tired legs being the object hopefully..

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
10.2010.200.000.0020.40

AM-Long Run with 10 miles at MP effort at the end.  Gordon ave-South Weber via US-89 and B-Hwy.    Brutal...   

81 degrees F/ 20.4 miles total.  10 MP miles at 5:41-6:32/mile depending on the terrain and hills.

PM-No run. Just worked on the hip and hamstring with the stick massager and some abduction lifts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

AM-Easy 5 mile recovery jog at 8-9/min/mile pace. (41:15)  Loop course.

PM-Easy 7 miles after work with some faster pickups for leg turnover.  Toasty but bearable in comparison to afternoon temps all this summer.  Tired... 

Gordon/Antelope eastward out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-5 miles at 7-8/min pace before work. No time for more.

PM-6 miles at 7-8/min pace. Rail trail/Gordon ave loop.  Still pretty tired and pondering on some things today as I was up for a good part of the night praying for some much needed guidance on some matters. I tell you this has had to have been one of the most challenging years of my life in areas. But things will turn around somehow.  I know it will but I'm just going to need to have more faith, patience and perseverance.

Core exercise and deep hip stretches later before bed.  Ouch... The years are surely catching up.

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- Just an easy 6 mile jog before work listening to Mozart piano concerto # 12 while on the rail trail.  Relaxing... and was just the ticket to put me in a good frame of mind for the day.

PM-No run. I've done enough miles for the week I think..

Hope everyone had a good time at TOU sounds like it would have been fun:)

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
14.003.004.000.0021.00

AM-16 mile Long run. / 8 miles easy 7-8/min pace to warm up then progressively faster. Back with 4 miles at AT with 2 min recovery then ran the last 3 at MP effort the best that I was able to especially considering the heat.  Up Gordon Ave-Antelope Dr-SR-193 out and back.  Feeling the strongest and healthiest today in years..

1:36:45 total time / 88-90 degrees F.

PM-Easy 5 mile recovery jog. Rail trail. Got a tailwind that kicked up coming home just in time:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM-Easy 5 mile recovery jog. Rail trail. No watch.

PM-Easy-medium pace 6 miles.  Loop/trail route.  It's tough if not impossible some days to keep the heart rate down with temps still around 90 degrees.  Being the case I just ran what felt good this evening:)

 

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
12.000.004.000.0016.00

AM-Easy 6 miles at 7-8min pace. 43:49.

PM-10 miles with 2x2 at AT intensity/ 2 min recovery.  Rail trail/State/Antelope out and back.  92-97 F.  Once the sun went down and 3-4 miles of warm up things turned around dramatically pace wise. That sun was just beating down on me going out..

Low or no mileage day planned for tomorrow. Spending the day with my son Aaron at the planetarium and afterwards all you can eat ice cream:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-Easy 4 miles /6:36/avg. Half mile "pickup" during the run with another local runner who went by me at a good clip.  I  couldn't resist..  Nothing like a little speed play in the morning to wake the body up:)

PM-Easy 6 mile recovery jog this afternoon.  Rail trail/no watch.

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
10.000.001.001.0012.00

AM-6 miles/Rail trail/Gordon ave.  6:41/mile avg pace.  Much cooler today..

PM-6 miles/ Antelope/SR-193 out and back. Kicked up some dust on the way home:)

Core and hamstring/calf stretches afterward.

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-Easy 4 mile wake up run. 7-8/min pace. Loop/trail out and back.

PM-Easy 6 miles up Gentile out and back to home. No watch.

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
246.7050.2019.008.00323.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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