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December 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
91.004.0011.002.00108.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 7:30-8/min mile.  Out and back to the air force base.  Nice and pleasant today with fairly warm temps for December.  Did some mild speed work consisting of 6x100 meters at 90% effort to shake out some things.  Just blowing some carbon out of the engine so to speak.   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
3.000.003.000.006.00

High end LT session with 4x4 minutes at 10-5k effort. 2 minute recovery interval. THR zone at 146-162 range.  Workout went really well with a last quarter in 73 sec.  Quick cooldown and then for my strength session I broke down a 600 case delivery at work!  I do that 3 times a week in addition to some light high rep weights at home.   It's getting dark now so gotta get out and run.  Tired tonight...

                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
3.003.002.000.008.00

Medium-hard progressive run tonight. 5:30-6:30/mile pace over the course of the run.

75-85% mhr ending at 90% mhr roughly for the last mile. 2 mile cooldown at 8-10min/mile pace.  Felt strong again which is a good sign.  Hopefully I can start faster paced VO2 workouts later on.  Experimenting with my training this time instead of taking the traditional base building method.  

The runner in the profile frame is none other than the legendary Steve Jones.  Jones is my all time favorite runner mainly because of his fearless style both on and off the track.  Few runners with the exception of maybe Pre and Salazar had more guts than Jonesy.  

          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
5.000.000.000.005.00

Easy 5 miles recovery on the treadmill at 8/min mile pace.  Kinda boring, First time I have almost fallen asleep while running on a treadmill!

 

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

Crosstraining today with weights and the bike.  No run today. Tomorrow a Vo2 workout with 4x5 min hard at 10-5k effort/4min rest jog.   The ideal situation would be to find some hills to do these repeats on in order to exaggerate and reinforce running form.

      Darkhorse 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
4.000.004.000.008.00

Mush workout at the Syracuse indoor track. 2x2 miles at 10k effort.   Started at just under six minute pace for the first quarter and progressed into the workout until hitting the last quarter in 80-82 secs.  1 mile recovery between sets at 8-8:30 jog pace.  Amazingly I have not lost much fitness.  So those of you in the 35-39 age group who think that I have faded away into that good night,  think again!   LOL!!     8 miles total.   

               Darkhorse 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
5.000.000.000.005.00

Easy 5 miles today jogging at 7:30-8:30/mile.  Left leg was a bit sore from the turns on the track yesterday. Better watch that for a while until the tendons are strengthened more. Found the Syracuse trail which is very similar to the Jordan river trail but more rustic and rural feeling.  I like the solitude that it offered me today as I did not even see one runner out there. Just me and the "Police", my music that is for those of you by some strange chance don't know who this band is.  I love their music, it just kind of gets you into a nice and calm surreal groove. 

          Darkhorse 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
8.000.000.000.008.00

Easy 8 miles on the track at 7-7:30/mile pace for a nice comfortable aerobic run.  Again, no one else but me running.   Nice, but this could get old after a while I think. 

Had a dream last night that I was running down Emigration canyon and this voice kept telling me over and over that it's time, go now, break away, break away.. Very strange dream I felt like I was in a movie or something.  It felt so strong and vivid for some reason though and I can't seem to get it out of my head.

                 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
2.001.002.002.007.00

Fast continuous run on the indoor track. Started easy at first at around 5:50/mile pace  and then progressed rapidly to a  5:40-5:32/mile clip for two miles. Finished with a 5:22/mile pace for two miles at the end.  Very tough pace closing at the last mile, concentrating on very rapid turnover in order to navigate the turns efficiently. The track is one tenth of a mile in length on the outside lane and I am very confident of the accuracy of it's measurement this time. 

Got a cool compliment afterwards on my running form from someone that made my day.  She asked me if I ran for Weber!   I told her I was almost 38, and when I said that she remarked that I looked like a teenager out there in how smooth I looked on the fast portion of the run.  I mumbled thanks and sheepishly turned to finish stretching.

 Nice... That really made my day.   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
0.000.000.000.000.00

No run today and very little sleep to boot also. On the bright side I went to see my boys and we went out for Chick fil A and ice cream.   Aaron is growing so fast and already at one year of age he can point to all of his body parts when I we play Eyes ears and toes game! The boys are growing up way to fast for me..  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
0.000.000.000.000.00

Now that I have moved to somewhere more permanent I went to my home ward for the first time, the spirit was strong and I knew I was where I needed to be.  It was a beautiful brand new building to boot also.  I even met some Ragnar people from our stake who almost immediately after I told them my hobby, tried to recruit me for their team!  The idea sounded good but I am having too many good memories of Del Sol with the team to say yes.

Sacrament meeting had an especially warm feeling as it was a special Christmas service this morning.   Time to take a nap before work now..  Darkhorse out.

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

Time to update my blog; 10 miles easy today at 7-7:30/mile pace. Legs felt well rested today after a couple of days off I felt like flying. Still, I don't want to do too many more double days off... 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
9.000.000.000.009.00

12x400 meters at 10k to 5k goal pace in 75-79/sec per lap. Worked going down on pace all the way to 75 and then let up going back down the ladder again. Always working on form awareness and what felt right.   Stretching afterwards.  Syracuse indoor track.    Darkhorse 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
6.000.000.000.006.00

Easy 6 miles today after work and then to bed.  Stayed up all night and listened to my shortwave radio for a while.  Listened to mass being conducted somewhere, most likely in South America I believe.  Watched some old movies including my Rocky Balboa dvd and then fell asleep.   Not much else to say.    Darkhorse 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
10.000.000.000.0010.00

Easy 10 miles on the mill at 7-8/min/mi pace.  Time to feast! Everything that would make a nutritionist and Sasha, LOL!! run for their stomach pump! Things such as deviled eggs, smoked turkey, cranberries and last but not least; strawberry cheese cake with extra artificial topping.  Mmmmmm yeah.. Coolwhip!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just 5 very easy miles at 7:30-8:30/mile pace.  2000w and Antelope course.  Darkhorse 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

AM-Easy 4 miles jogging. 7:30-8:30 mile/pace.  Antelope and 2000 w.  Meditated, froze, and then burst for home!  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
4.000.000.000.004.00

Very easy jogging today at 8-9/min pace. 4 miles total.  Antelope and 2000 west.

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
5.000.000.000.005.00

Only time for an easy run today of 5 miles.  7-8/min/mile pace.  Antelope and 2000 west.  Darkhorse 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
91.004.0011.002.00108.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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