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November 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
253.0051.0043.000.00347.00
Brooks T-7 Miles: 36.00Saucony Kinvara 3 Miles: 205.00Skechers Go Run Miles: 22.00Saucony Fastwitch A-5 Miles: 14.00Brooks T-7 (used) Miles: 65.00
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

PM-Easy 10 miles recovery.  Slow and easy not so much because of mileage or workouts, just running on an empty tank because of not taking the time to eat at work today. Need to quit that ASAP..

PM-No run. Other things to do.

 

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
10.008.004.000.0022.00

AM-16 miles with the middle 10 progressively getting faster. About 2 miles cool down. Much better but still a little off today.  Really pushing the limits of these T-7s now as the ball of my foot is numb and also black and blue. Going to retire these bad boys once I reach a thousand miles on them. Awesome shoe.. Has been my favorite for the last 7 years or so.

PM-6 miles easy/medium effort.  A little slow at first but felt pretty good once I got warmed up.

Brooks T-7 Miles: 16.00Saucony Kinvara 3 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-10 miles early this morning. This one I opted for on the treadmill . Yeah.. I kind of wussed out because of the rain but I run because I kind of like to half way enjoy it some days!

PM-No run. 

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
15.000.000.000.0015.00

AM-Easy 9 miles this morning. No watch. Strideouts after.

PM-Easy 6 miles on 7th. Felt good but a little chilly for shorts..

Saucony Kinvara 3 Miles: 15.00
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 5 miles with a gradual pickup in pace. No watch. One mile on the grass with the boy afterwards.

PM-No run.

Skechers Go Run 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
6.000.004.000.0010.00

AM-10 miles total with 4 miles at LT intensity.  Not too shabby..

PM-Rest/No run.

Skechers Go Run 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
10.002.000.000.0012.00

AM-6 miles easy on the mill.  (40:11)

PM-6 miles easy/medium. 7th/Parkway trail.

 

Skechers Go Run Miles: 6.00Saucony Kinvara 3 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
5.000.000.000.005.00

PM-Easy 5 miles after work. 7th/9400s west.  Dealing with a lot of grumpy and difficult people today left me feeling a little drained for this one..

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.008.000.0013.00

PM-13 mile alternate progression run.  Not my best run but still a productive workout which is what counts.  Easy 2 miles warm up 1 cool down. Stretching and resistance band work afterwards.

Saucony Kinvara 3 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
6.003.001.000.0010.00

AM-6 miles easy with "America" pouring through the earbuds.  Cathartic..

PM-4 mile easy jog.

 Amazing how much traffic there is still on 7th at night. Daylight Savings you gotta love it. With the early morning light it's nice but still a trade off wouldn't you say?

Saucony Kinvara 3 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
11.004.000.000.0015.00

AM-10 miles total with 4 on the treadmill to test heart rate progression.  13th east 8600s.

PM-5 miles easy with my neighbor.  7th out and back.

Saucony Kinvara 3 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

AM-6 miles early..  A little dehydrated this morning due to having to rush on this one.

PM-9 miles easy. Ran over to Wheeler Farm via 9th east and turned over some laps before heading home. It's been so long I almost forgot it even existed.

Saucony Kinvara 3 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.002.000.0014.00

AM-10 mile progression on the t-mill with 2 easy warmup miles then 6 at 10.5-10.7 and the last 2 at 11.0 mph.  Not equivalent to road pace but not bad either.

PM-Easy 4 miles at lunchtime. 7th east.

Saucony Fastwitch A-5 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM-Easy 4 miles easy recovery on the t-mill. (30:07)

PM-Easy/medium 11 miles late after work.  Last 4 miles felt a little rough so definitely going to back off tomorrow on pace. Dark and cold out tonight which means bracing for some new snow coming soon.  Brr..

Saucony Kinvara 3 Miles: 15.00
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

PM-Easy 10 miles on 7th/HIghland Dr.  First day out in winter gear:(

Saucony Kinvara 3 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
14.000.000.000.0014.00

AM-Easy 8 mile wake up run. Hopefully get something longer in later today after family Christmas photos are done. It'll be interesting to see how they turn out this year.

PM-Easy 6 miles on the treadmill at 7/min pace.

Pretty successful week running wise even with some of the runs taken at some rather oddball hours. I think the most successful part of it was the fact that even though the mileage was high, the quality was still there in most aspects. Lots of higher end aerobic running coming at the end of progression runs insured that all muscle fibers were involved. This is causing me to start overeaching a bit in training now which is good as long I stay smart and follow with some easier down time later on.

Saucony Kinvara 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 10 miles up/down 8600/94th. A little cold at first but really pleasant as the sun came out later. Now I look forward to a fun filled day of cleaning house and laundry. Oh happy days..

PM-Easy 6 miles. 7th/9400s/grass ext.  Felt really good after I got warmed up.

Saucony Kinvara 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM-Easy 10 miles 94th/Highland Dr.

PM-Easy/medium 6 miles. 7th/parkway trail. Picked things up in the last couple of miles to wind out a bit.

Saucony Kinvara 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 8 miles T-mill. 8-9 mph pace. Easy workout in anticipation of some faster work tomorrow.

PM-Easy 7 miles same as this morning. Dark and cold..

Saucony Kinvara 3 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

AM-10 miles with 4 on the road and 6 at 10.5-10.7 on the treadmill.  Body was not reponding to this one like last time. It makes sense because even though I was well rested, the morning weight on the scale was lower than usual (4.5 lbs) and the legs just overall felt sluggish. So probably a combination of accumulated fatigue, glycogen depletion, hydration etc. Needless to say I cut it short and called it a day..

PM-No run.
 

Saucony Kinvara 3 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-Easy 6 miles recovery. / Treadmill. (43:31) / Much better run tonight but still took it relatively slow and easy.

 

Saucony Kinvara 3 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
3.002.008.000.0013.00

AM- Early morning progressive run for 13 miles. About 10 miles at 10.5-10.9 with .5-1% incline. Somewhat better than last.. More than one day recovery would have helped but had to work it early today because of my schedule this week. 

PM-No run.

Saucony Kinvara 3 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
5.000.000.000.005.00

AM-Easy 5 mile recovery at 7:30-35/mi. 7th east.

Saucony Kinvara 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

AM-Easy/medium 6 miles with a pickup in pace at the end. 7th east parkway trail.

Brooks T-7 (used) 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
8.002.008.000.0018.00

AM-Progressive treadmill run of 10.4-11.0/mph .5% incline. 13 miles total.

PM-5 miles high aerobic. 75-80% mhr. 7th east.

Brooks T-7 (used) 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
5.000.000.000.005.00

AM-5 miles easy recovery at 7 ish pace.  No watch.

Brooks T-7 (used) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.003.000.0010.00

AM-Progressive run at 10.5-11.2 mph treadmill flat. Weight was back up finally today and hydration levels were good. Overall a pretty goood run I guess.

PM-No run too much pumpkin pie on board still..

Brooks T-7 (used) 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

PM-Easy 10 miles at 7/min pace. TM.

Brooks T-7 (used) 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
14.004.003.000.0021.00

AM-15 miles total with 8 on the road and 7 miles progressive on the TM.  Started at 9.5 mph with the bulk at 10.6 mph and then ended with 3 miles at 10.9-11.0 mph at 0.5-1% incline.  Cooled down for a 2 mile jog on the way home.

PM-Easy 6 miles recovery on 7th east. 

Brooks T-7 (used) Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
253.0051.0043.000.00347.00
Brooks T-7 Miles: 36.00Saucony Kinvara 3 Miles: 205.00Skechers Go Run Miles: 22.00Saucony Fastwitch A-5 Miles: 14.00Brooks T-7 (used) Miles: 65.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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