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September 2011

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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
364.7142.2015.003.00424.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

AM-Easy 10 miles on 7th and 13th east out and back.  Just making another deposit in the mileage bank..

PM-Easy-medium pace 6 miles on the Rio loop. 

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-Easy 6 miles on 7th east.  Picked up the pace on the last 2 miles.

PM-No run with tomorrow being a long run day. 

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
22.503.000.000.0025.50

AM-Easy-medium long run.  Midvale-Ft Union and up through Draper township via 7th and 13th east out and back.  Picked up the pace on the last 3 miles other wise kept it nice and easy this morning.  Almost perfect running weather this morning:)

PM-Easy 5 mile jog after work.  tired..

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

Easy 10 miles out on 7th and back.  Felt ok just a little out of gas I suppose. Nothing that some serious carb intake won't cure though.

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
18.000.000.000.0018.00

AM-Easy 6 miles on 7th east out and back.  Stretching and core work after. 

PM-Easy 12 miles at 70-75% mhr.  7th and 13th out and back.  10x30 sec strideouts.

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
7.003.000.000.0010.00

AM-Easy-medium 6 miles on 7th east out and back. Watched some videos of Ryan Hall's stride mechanics last night. I usually don't like to copy other runners form however I did practice dropping my arms slightly below my waistline.  I noticed an immediate ease in my form and energy expenditure while doing that.  It was like, why didn't I do this before? 

PM-Easy 4 miles on 7th and 8600s. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

AM-Easy 6 miles on the Rio loop.

PM-Easy 6 mile jog on 7th and 13th east with speed changes.  Medium long run tomorrow.

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
20.200.000.000.0020.20

AM-Easy 14.2 miles on 7th and 13th east out to Draper and back early this morning.  Picked up the pace for the last 4 miles but nothing big. Kept it under control at around  6-6:30/min mile pace range. 

AM2-Easy 6 mile jog on 7th east out and back.  Ate a ton this morning for some reason.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-Easy 6 miles this morning.  Up 8600s to the park and back.  Not much to say today but a lot I did think about.    Dang.. Now I sound like Yoda or something.

PM- No run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

AM-10 miles with the last 4 miles at 10-13 mile race pace effort. 7th and 13th east out and back. Felt really good on this one at the end:)

PM-Easy 4 miles on 7th after work. Cool and relaxing. Love this time of year.. 

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
9.110.000.000.009.11

Easy run for 9.11 miles in remembrance of  those who fell on that day..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.003.000.0012.00

AM-Medium 10 miler on 20th east out and back. 75-90% mhr. Rolling hills with 3x2 miles at just a bit faster than MP effort at the end of each interval. Getting stronger it seems now as this run felt pretty good today.

PM-Easy 2 mile run on 7th east. 

 

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

Easy 10 miles today on 7th and 13th east. Kind of sick today, must have been the salmon pesto last night.  Nice and cool with the smell of autumn approaching..

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

Easy-medium 10 miles 75-80% mhr for the last 5 miles.  Jogged up 9400s towards the canyon and back. Just one run a week for now to let the body recover from the mileage buildup. 

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 miles on 7th and 90th south. No time for more.

PM-Easy 6 miles tonight on the Rio Loop.  Needed the extra miles. Just going 4 miles seemed kind of puny I guess...   Stretching afterwards.

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
15.003.003.000.0021.00

AM-Long run up to Draper trail head via 13th east and State. Alternating miles at MP/AT pace effort at the end.

PM-Easy recovery jog after for 5 miles at lunch time. 8-8:30/mile pace.

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/jog recovery on 7th east out and 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
12.000.000.000.0012.00

 Easy 12 miles today up Dimple Dell road out and back.  65-75% mhr.  Last 2 miles at 80% mhr.

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
20.000.000.000.0020.00

AM-Easy wake up run for 6 miles on 7th and 13th east. 7:10/avg pace. Hungry for more but time would just not allow it today!

PM-Easy-medium 10 miles steady at 75-80% mhr.  Up 8600s- 9400s and 7th east out and back. 

PM2-Easy 4 mile evening jog. It was just so nice and cool outside that I couldn't resist. Here is an old favorite profile pic of me and my son.  One of these days I'm going to get a decent one of me..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM-Just an easy 10 miles today up 9400s and 13th east at  70-75% mhr. Stretching afterwards.

PM2-Easy 6 miles tonight. 7th east out and back. Legs felt good so I called a second run today. Just more easy base mileage in the bank again. Yes!!  Feeling strong finally after all the struggle with injuries and illness this year:)

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

Medium 10 miles today with 5 at MP effort 80-85% mhr.  Was going to do 8 but I wrenched my knee coming around the corner on a dip. Ow!!! Jeez! You have got to be stinkin kidding me!  #@&*!!  Luckily after a brief period of walk/jogging I was able to somewhat limp home in one piece.  

I need ice and quick..

PM-Went for a very easy 2 mile jog this afternoon.  A little stiff at first but after a few minutes things warmed up a bit. It seems I may have just pulled the IT band a little connecting the outer knee. Very lucky.. Tells me my connective strength may not be in line with my cardiovascular ability right now.  Demetrio always told me this was a weakness of mine that I needed to work on. But how? Weights maybe?  Just don't know.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM-Easy 8 miles on 7th east out and back at 60-70% mhr.  Felt some slight pain on the side of the knee and thigh at first but thankfully it went away after a very slow warm up period.

PM-No run.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.001.000.0012.00

PM-12 miles up 9400s out and back with 6 MP miles at 80-85% mhr and 1 AT mile at 90-95% mhr going up the steepest part. IT band on the outside of the left knee started to bug a little in the last miles but was still an improvement over the last couple of days I suppose. Cool down and stretching afterwards with emphasis especially on the left hip.

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 5 mile jog on 7th east out and back.

PM-5 miles easy jog again. 60-70% mhr.

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
17.406.003.000.0026.40

Long run of 20 miles at 70-90% mhr with 2 miles at MP and then 1 mile at LT intensity repeated 3 times. Grr..uelling especially since a lot of it was over long hills on 13th- 20th east and up and down the Draper trail.  Stretching and cool down afterwards.  Stinkin tired now..

PM-Easy recovery 6 mile run/jog. 7-8/min pace.  Rested and took it easy this afternoon and by 8pm I was feeling ok.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-EZ 10 miles recovery jog/run.  7th east out and back.  

PM-Easy 6 miles at lunchtime. Rio loop. Felt better this time for some reason. Body must have woke up I guess..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.0010.200.000.0022.20

AM-Easy 12 miles on 7th and 13th east out and back.  No watch. Just easy-medium pace base mileage.

PM-Easy 10 miles at OK pace after work tonight. 6:30-7/min/mile.  Ft union loop.  Not eating enough but otherwise felt fine.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.002.000.003.0022.00

AM-3x1 mile at 5k effort on 7th and 13th east with the last 4 miles at MP. 12 miles total.  Kind of warm this afternoon. Looks like Indian summer this year..  Starting a gradual taper now.

PM-Easy-medium 10 miles with a nice easy warm up.  Last 6 miles at 6-6:30/mile.  I really like night time in the fall by the way. Something about it just energizes me..  A nice ending to a tough day:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

AM-Easy 10 miles recovery on 7th east out and back.  7:30-8/min pace.

PM-Easy 6 mile run on 7th. A little sore this afternoon.

PM2-Easy 4.5 mile jog with the boys and the stroller.  Not bad except for going up hill. Tired.. 

 

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

Easy 10 miler on the treadmill at the gym.  7-7:30/min pace. 60-70% mhr  Nice change of scenery. I was tired of running 7th east all the time..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
364.7142.2015.003.00424.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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