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November 2008

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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
91.5016.0010.500.00118.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

A very easy 4 miler tonight.  Ran by the house I'll be renting at the end of the end of this month. It is a really nice 2 bedroom house that was built in 1930 out in Syracuse. Complete remodel also, so  I think it will be a nice quiet place to live 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
6.000.000.000.006.00

Day off,  Just went to work and then came home and studied for a while. 

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

Today was six easy miles broken into two easy runs while doing a couple of errands tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.500.007.00

Fast 3.5 miles to the Frontrunner station.  Almost all out..  Another 3.5 easy coming home later.

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

Easy 6 miles on the treadmill this evening.  8/min-7:30/mi.

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

Medium pace steady state run for 7 miles total on the treadmill followed by weights.  Worked on shoulders and back.  2x10 millitary press followed by shrugs and cable extensions.

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
3.000.000.000.003.00

Easy 3 miles. 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
7.000.002.000.009.00

Good workout today to work in some leg turnover with nothing to hard thrown in.  8x400 in 69-72 sec lap time.  Full 2 lap jog rest.  Felt really strong and light on the feet this evening. 9 miles total with easy miles at 7:30-7:15/mile average pace.   65-70% mhr. 

Usually I would put faster intervals such as these in the VO2 max category,  however I've noticed today and in the past that the heart rate never climbs high enough to be a true VO2 session especially with full recovery.  But VO2 max is not the objective anyway, neuromuscular recruitment for tomorrow's quality session is..  Dark Horse out.

 

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
3.002.002.000.007.00

Lower end LT session today with 2x2 miles at sub marathon pace effort.  Started easy on the workout by slowly progressing with effort intensity by starting at 75-80% mhr roughly to 85-90% mhr on the second mile. One mile easy jogging between sets.  Performed the reps just until to the point I could feel like I was pushing it.  Legs felt alive and overall pace felt good.   Push ups and situps with stretching afterwards. 

   Dark Horse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Medium long run progressing in pace at the middle.  11 miles total at 70-85% mhr.  Recovery jog tomorrow.  Kaysville out and back. Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy  jog on the treadmill tonight at 7:30-8:00 pace range. Just an easy wake up jog before work. My body and mind are ready for hard training, but  for now I will be patient and gradually work into this over the winter.  Maybe..bbbrrrr.   Dark Horse out.

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

Steady state run for 6 miles this morning after work. 75-85% mhr for the run.  Things went ok that is until we hit the railroad tracks and almost got side swiped, by none else other than my own brother!  Geez.. by one of my own relatives, go figure.. Other than that everything felt strong and smooth this morning.  Antelope and Gordon loop run.   Light weight work with multiple reps.   Dark Horse out...

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

Easy 8 miles on Hill Field road loop. 70-80% mhr. Pushups and crunches with some stretching afterwards.  Slowly but surely things are coming back into shape now. Looking forward to running a 5k this week with a friend of mine and pacing her to a strong finish.  I just hope the weather stays sane for the weekend.  Dark Horse out..

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
3.002.003.000.008.00

Played a little CCR and Proud Mary, then took off for the track.  LT progression run at 6/min-5:18/mi.  Started at a good clip after warmup and slowly wound into 5:45/mi pace by mi 2.  Ended with the final mile in 5:18.  80-90% mhr.  Found my groove after mile 2 into the workout and just kept cranking it until I was satisfied.  Amazing what a break from high mileage and racing does for the legs.    Dark Horse out..

 

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

I've been working a lot so not much in the way of mileage tonight, but that's ok I keep telling myself that I'm building up slowly over time!  Helps me to feel better about my training or the lack therof so to speak.. Even so I refuse to quit running completely. And if there is one thing all my years of marathoning has taught me, it is that you never quit when things get tough. You can always reach deep inside and take just one more step or just one more stride.  Other folks may give up on you, but if you quit on yourself it's game over..     Dark Horse out.

              4 easy miles total at 65-75% mhr.

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

Finally got around to keeping my blog again after week or so.  Just has not really been a priority lately with events taking place.   It's been a tough year to endure but I am going to keep some sort of positive spin on it all.   I know one thing, I'm a better person for all of this in many ways.  A kinder, less judgemental and a more understanding one at that.  Adversity is like a steel forge in many ways, It can either temper or it can ruin the metal of a person's soul. It all depends on the process and the quality of the steel to begin with I suppose.  I like to think I have come out stronger this time.    Darkhorse out..  

 10 miles total untimed.  Kaysville loop section.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 12 miles tonight on the treadmill at 7-8/min/mile pace.  Warmed up very gradually and worked out the sleepiness in my system. Dreadful feeling not having any caffeine on board for thes runs.. 

I have a question in mind and if anyone would like to have some input or suggestions please do so.  My thought is this;  Lets say I want to increase my vo2 as much as possible while also maximizing recovery time.  Would a schedule of say 5x4 min at mile-two mile race pace followed by two minute recovery with the following days at 1.5 hrs at 75-80% mhr, and then 30-40 minutes of very easy jogging at 60-70% mhr the next be a good route to take? Like I said earlier, I want to focus on the 5-10k race distance.  I don't believe my vascular system and capillary beds will develop much more especially considering my endurance training background.  Anyway it's just a thought that came to me when I woke up this morning. 

Darkhorse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
91.5016.0010.500.00118.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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