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August 2015

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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: 0.00 Month: 0.00 Year: 212.20
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
195.5014.0021.005.50236.00
Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 228.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM-6 miles out to the JRP and back.

PM-4 miles medium. 7th o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.502.004.000.0010.50

AM-10.5 miles. State/7th/13th. Ladder repeats starting with 1 min at 5k intensity and ending with 5min at MP. Equal jog rest intervals.

PM-No run. I think total mileage at this age is not really a necessity especially with a lot of background training.  For other masters just starting out I probably would advise as many aerobic miles as one could do in a resonable manner. However the plumbing is in place with most of us and I'm wondering if maybe I should put an emphasis on aerobic capacity training along with some more LT workouts now.  It's all really starting to make sense in some ways. When I was first starting out there was a high level masters runner with the same first name as mine who was pretty emphatic about keeping training at a certain mileage and intensity level. That being said his idea was that 70 mpw with 2 faster sessions per week coupled with a long run perhaps was enough. That it wasn't the volume necessarily but also the workouts that were an important qualifier..  He stated that anything more will just break you down or make you slower unless you are elite or have a unique physiology that requires something else.  Otherwise mileage PLUS intensity brings the best results. I think I'm starting to fully accept that now:)  In the past 60-80 mpw was always my sweet spot but it had to be accompanied with a fair amount speed work and sessions at race pace or slightly faster. 

However.. As the great George Sheehan used to say; "We are an experiment of one"..

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 10.50
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-6 mile recovery jog. Quarry Bend/13th/o/b. It rained and it felt quite nice actually:)

PM-Easy 4 miles at lunch time 7:20-8 min pace.  A good run to go out and meditate about things.  No rain. I timed it just right.

 

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.000.000.000.006.00

AM-6 miles at 7:20-8:10/mi pace. 7th/parkway/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
7.000.003.000.0010.00

AM-12 x quarter mile segments with 2:00 recovery jog. 1:20, adjusted pace effort and then pretty much solid 1:24-1:25 sec laps the resr of the way. More of a medium workout for economy and to get the fast twitch muscles ready for faster and longer workouts. Parkway quarter mile route.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.000.000.000.006.00

AM-Easy 6 miles. Quarry bend/13th o/b. (7:44-8:10/mi)

Saucony Fastwitch Blueberry Lime Squeeze ) 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
0.000.000.000.000.00

Off today. Went and lifted weights instead both upper and lower body this morning. \

Later on my son accidentally locked the car keys in my wife's Taurus while cleaning it out. So we had to call a locksmith who initially quoted a $20 call out fee.  Yeah right...  Some flyby night "locksmith" in an unmarked car came out and in less than five minutes popped the lock, and then presented me an invoice for $175 dollars!  I handed him his clipboard back and laughed.. I then explained what the original dispatcher had quoted my wife. He said that was just the call out fee but there was also "labor" involved.  Umm.. NO.   He called his boss and then so graciously offered to cut the quote to $75.  Disgusted I took it and forked over the money and then sent him on his way.  What a racket I thought to myself..

PM-No run. Helping to get the family packed to go and visit with in-laws.  It was made known that it would not be a good idea for me to go because of opposing beliefs. I'll miss them but I'll survive:)  Tough week ahead..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles. 7th/13th. o/b.  No watch just ran by effort at steady state pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.000.000.000.006.00

AM-Easy 6 miles on 7th/94th o/b. (45:49)  Going for 70 miles this week.

PM- No run. Invited for dinner from a member in my ward. Good people.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
8.000.000.000.008.00

AM-8 miles. 7th/13th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.000.006.000.0010.00

AM-10 miles with 2x3 mi LT.  13th/Wasatch. Hot and muggy..

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.000.000.000.004.00

AM-Easy jog on 7th. No time.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
10.000.000.000.0010.00

AM-Easy 4 mile jog on 7th.

PM-Easy 6 miles in the heat.. Count it as easy any way:)

Saucony Fastwitch Blueberry Lime Squeeze ) 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
7.500.000.002.5010.00

AM-12x400m at 5k-mile pace effort with 1 min rest.  Parkway/7th/o/b. 76-84/sec/400m pace.

Track/7th east o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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-10 miles easy jog pace.  7th/Draper/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
0.000.000.000.000.00

Day off. Decided to take Sunday off.  Studied the law of of tithing also. Tithing is ordained of God.

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 at 75-80 plus percent mhr. Exceeded the speed limit on the last miles..  Felt good nonetheless. 7th/Union o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.004.000.000.0010.00

AM-10 miles with 4 at 80-85% mhr. Early.. 7th/94th /o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
6.000.000.000.006.00

AM-Easy 6 miles. Slow.. Parkway trail.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
8.000.000.000.008.00

AM-Easy 8 mile jog. 7th/13th.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
4.000.000.003.007.00

AM-Fartlek consisting of 1 min on 30 sec off.  Trying to put some race pace effort work off the pathetic base I have built this summer. Equal roughly to 300m on 100m off. Went well especially considering no coffee for the last week and a half..  7th/Parkway trail. 

Ie-Word of Wisdom. D@C Section 89.

 

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile recovery jog on lunch hour. 7th/parkway. Trying to keep the heart rate down in the right zone was tough with all of the smoke and heat.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
0.000.000.000.000.00

Day off today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

AM-8 miles on 7th/13th. o/b. 

PM-5 mile recovery jog on 7th/o/b.

Watching the financial markets today and am shaking my head at it all.  As of last Friday the world's richest people have lost 182 billion dollars..  Most of it tied in relationship to the Chinese markets. Isn't it about time to start reinvesting in the good old USA? 

Saucony Fastwitch Blueberry Lime Squeeze ) 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
12.000.000.000.0012.00

AM-12 miles 7th/13th o/b. Caught some kind of bug today. Took it easy pace wise and went down for a nap afterwards.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
5.500.000.000.005.50

AM-5.5 miles on 7th/Quarry Bend. o/b.  Sore throat and lethargic..

 

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-8 miles. Felt like I was 90 years old today. 7th/13th/ob.  Eating McDonalds last night certainly didn't help.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.004.000.0017.00

AM-12 miles late morning with alternating 5 min surges. Needed a change of scenery so I headed out to SHP and ran the outer loop. Stopped at KFC for a 5 dollar fill up recovery meal. Yum.. That hit the spot:)

PM-5 miles on 7th/94th o/b.  Felt ok considering this mornings run.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM-9 miles. parkway tail 7th/o/b.

Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM-4 miles early this morning. Slow going at first but picked it up a bit in the last miles. 7:36 avg. 7th/o/b.

PM-6 miles steady state at lunch time.  6:30-6:45/mi pace.

Saucony Fastwitch Blueberry Lime Squeeze ) 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
195.5014.0021.005.50236.00
Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 228.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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