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October 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
288.2536.5027.500.25352.50
Saucony Kinvara 3 Miles: 51.50Brooks T-7 Miles: 280.00Skechers Go Run Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-5 miles easy wake up. 7th east/90th.

PM-5 miles easy/medium before work with a progressive pickup in pace after the turnaround. Some light stretching afterwards.  7th/9400s out and back.

Saucony Kinvara 3 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
12.001.003.000.0016.00

AM-Easy 4 miles with the last one picked up a little faster.  Nice cool crisp weather this morning..

PM-12 miles with hill surges along Highland Dr. Weather looked as if it was going to be a bit nasty so I cranked out the session today instead of tomorrow. It turned out to be the right decision all around as this one felt pretty good this evening:)
 

Brooks T-7 Miles: 16.00
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-10 miles this morning split into two sessions of 3/7. Jogged for about 3 miles then stopped for a break and some fluids, then afterwards finished the last 7 miles going up 13th east and back.  Not really the best route for a recovery run especially with the grade going up. That being the case I'll probably shave some miles off of tomorrow and perhaps even take it onto the grass or trail.  Murphy's law says I'll probably be hitting the treadmill or stairmaster with the way the weather has been.

 

Saucony Kinvara 3 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
6.000.000.000.006.00

PM-Easy 6 mile jog this evening.  7th/9400s out and back.

Saucony Kinvara 3 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
10.506.002.000.0018.50

AM-18.5 miles. Up and down Big Cottonwood canyon out and back from home via Ft Union blvd.  Progressive hill surges at MP-AT effort with a push at the end of the run.  Some jogging and stretching to cool down around the soccer field for about a half mile.  Everything felt good today but I'm starting to feel the mileage a little now.  Time to step back a bit next week and regroup.

Brooks T-7 Miles: 18.50
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
0.000.000.000.000.00

Day off today.  I took Ian to General Conference for the morning session, (We were lucky enough to score some good tickets this year.)  It was a strong spiritual experience which helped give me the guidance and inspiration to press forward in spite of all the challenges that our family has been facing. 

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
15.002.000.000.0017.00

Quantcast
AM-17 miles. Cottonwood/Wasatch Bvd via Ft Union. Absolutely awesome weather for training lately..

PM-Was going to get a few more in tonight but got busy with stuff at home and felt wore out by the time 6 pm came around. Turned around and hung up the shoes in favor of some more leisurely activity, stuffing my face with stroganoff and a Toblerone. What a combination for recovery I know..
 

Brooks T-7 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
10.000.000.000.0010.00

Quantcast
AM-Easy 4 miles/7th out and back.

PM-Easy 6 miles/7th/9400s. Just easy jogging this evening.

Brooks T-7 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
9.000.001.000.0010.00

AM-10 miles easy aerobic with a fast mile at the end for form practice and turnover. Other than that it was nothing too exciting really. Just another base mileage run for the log book.

     (Ft Union/13th east southbound route.)

PM-Had too many other things like laundry and the like to do tonight. Trying to keep the mileage around 70 mpw anyway..

Saucony Kinvara 3 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
4.002.004.000.0010.00

AM-10 miles. Consisting of 2x11 minute AT segments with 3-4 minute run recovery interval. Ran the last 2 miles at MP effort./ Rough estimate but very close to 5:30/mi on the LT up tempo while accounting for the distance inaccuracy of the track. / Dimple Dell indoor track./

Brooks T-7 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
4.750.000.000.255.00

AM-Easy 5 mile jog recovery. / 7th east route./ Fast pickup toward the end.

Brooks T-7 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
10.004.002.000.0016.00

AM-10 miles up and down Provo Canyon while the family biked. Did some fartlek consisting of 5 min on/off both up and down.

PM-6 miles easy-medium effort of about 75-80% mhr on 7th east.

Brooks T-7 Miles: 16.00
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-A little over 10 miles with the Salt Lake crew consisting of Jake, Fritz, Josh, Collin and Nate. We motored up and down through SLC, Memory Grove, City Creek, and then back down to Liberty Park via avenues route.  A little change of scenery along with some good conversation to pass the time.

Brooks T-7 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
20.000.000.000.0020.00

AM-Easy 13 miles. 7th/13th/Sandy bench,/ Brr...  A little chilly this morning serves a painful reminder that winter is approaching like a train in the distance. Really good however for just cranking out miles one after another.

PM-7 easy miles this afternoon with some short pickups in the middle. 7th/Ft Union Blvd.

Brooks T-7 Miles: 13.00Skechers Go Run Miles: 7.00
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 wake up run.  7th east.

PM-6 miles easy with a half mile of strideouts on grass. 7th/9400s/grass field.

Skechers Go Run 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
9.005.004.000.0018.00

AM-13 miles with 5 at MP effort going up 13th east and 9400s from Ft Union. Turned for home and began picking up the pace for the LT portion of the run and practicing running fast but controlled and as smooth as possible down hill and on the flat sections.

PM-5 miles easy this evening. 7th east out/back.

Brooks T-7 Miles: 18.00
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

Easy 10 miles recovery. I'm starting to feel a definite increase in fitness now with the pace starting to get a little quicker on easy days. 

Brooks T-7 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

PM-Just an easy 6 miles tonight. Crazy day schedule wise.. / Ft union blvd out and back./

Brooks T-7 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
10.000.000.000.0010.00

AM-6 miles easy./ 7th/9400s.

PM-4 miles easy with strideouts down 8000 s.  Lots of stretching..

 

Brooks T-7 Miles: 6.00Skechers Go Run 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
16.000.500.500.0017.00

AM-Easy 11 miles with Jake K and crew. Was planning on going longer but stoppped and headed back after I realised we were going to do some wear testing but by then everyone was gone.  I am getting senile in my years now..

PM-Easy 6 miles with a fast half mile at the end for turnover and form practice. 7th/9400s out and back. Awesome evening weather for running this evening, it just doesn't get any better..

Brooks T-7 Miles: 6.00Saucony Kinvara 3 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.006.000.0016.50

AM-Easy 4.5 wake up jog. 7th east./

AM2-Progression run with last 6 fairly hard at 10k-Half effort intensity. 7th/9400s/2300 east.

PM-Shakeout jog for 2 miles with Ian.  His form looks better than mine now.. He has really good forefoot landing and low arm swing.

Brooks T-7 Miles: 12.00Saucony Kinvara 3 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 12 miles. Cottonwood heights/1300 east/Ft Union blvd.  Brunch run because of working late tonight. Mondo stretching afterwards with yesterday leaving me just a bit sore.

PM-No run. Taking a down break on mileage mid week for better training variance and recovery.

Brooks T-7 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
5.000.000.000.005.00

AM-No run.

PM-Easy 5 miles with a pickup in pace at the end which felt ok considering the higher mileage. The fitness is coming slowly but surely:). 

  I can hardly wait..

Brooks T-7 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
8.004.003.000.0015.00

AM-10 miles with 4 at Tinman tempo-MP effort followed by a gradual increase in pace and effort on the last 3 miles going home. I need to modify this effort and start running it at the correct LT pace on the track for a more accurate assesment. Question is how to do that properly.. Maybe some one on FRB can educate me on what really LT pace is without a lactic acid blood test.  I've always thought it was somewhere around 10 mile-10k race pace intensity?

PM-Easy/medium 5 miles on 7th/94th. Felt good but will definitely keep it under the speed limit tomorrow.

Brooks T-7 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM-6 mile recovery jog. 7th/parkway trail. Enjoying the weather while it lasts.

PM-Rest.

Brooks T-7 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
10.500.000.000.0010.50

AM-Easy 5.5 mile jog. Had to stop several times because of GI issues for some reason. Definitely not one of my better outings. 7th east.

PM-Easy to medium pace 5 miles. 7th/8600s out and back. 

Brooks T-7 Miles: 10.50
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-10 miles with the crew all over upper SLC.  Big thanks goes out to Fritz and Aimee for the delicious breakfast afterwards:)

PM-No run. Was going to front load the mileage this week but had other obligations that were higher priority.

Brooks T-7 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 standard out and back on 7th/9400s with about 6 miles of Tinman tempo at the end. Windier than #$@! this morning so I didn't really worry about pace and just went by effort.

PM-No run.

Brooks T-7 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
8.002.000.000.0010.00

AM-Easy 5 miles this morning. 7th out and back.

PM-Easy 5 miles at lunch time with the last 2 miles at a little faster pace. Just wanted to wind things out a bit.

Brooks T-7 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
16.000.002.000.0018.00

AM-6 miles easy. 7th/9400s.  One of my better meditative type runs. Fall will do that to you I guess..

PM-12 miles with short speed accelerations in the middle consisting of 40sec on at mile race pace effort with1 min recovery jog. Easy 4 mile jog cooldown on the grass.  This should help set things up and eventually work into some of the more heavier speed workouts in the future.  7th/13th east out and back.

 

Brooks T-7 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

PM-10 miles steady state on 7th/13th east. Just barely got home before the hordes of trick or treaters both large and small descended on the neighborhood. Later on scarfed a nice recovery meal consisting of leftover pizza and Reeses cups.  Perfect... I get both carbs and plenty of protein.
 

Brooks T-7 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
288.2536.5027.500.25352.50
Saucony Kinvara 3 Miles: 51.50Brooks T-7 Miles: 280.00Skechers Go Run Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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