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December 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
243.5037.0013.004.50298.00
Brooks T-7 (used) Miles: 174.00Skechers Go Run Miles: 19.00Saucony Kinvara 3 Miles: 105.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 7 miles recovery jog. 7th/Parkway trail.

PM-Easy 5 miles around 7/min pace.  Not much intensity planned for this week being a recovery and regrouping phase.

Brooks T-7 (used) Miles: 12.00
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

AM-Easy/medium 6 miles on 7th. A little windy per say..

Brooks T-7 (used) 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
10.000.000.000.0010.00

AM-10 miles easy in the snow.  7th/13th east. No watch just kept it easy and aerobic.

Skechers Go Run 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
9.000.000.000.009.00

AM-Easy but an extremely icy and treacherous 9 miles.. 9400s/7th east.

PM-No run.

Skechers Go Run Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

AM-10 miles treadmill with the last 4 at 5:40-6/min pace. Cold even inside..

PM-5 miles easy TM.  6:30-7/min pace.

Brooks T-7 (used) 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

AM-Easy 5 miles at 6:18-7/min pace. TM.  (33:48) .5-1% incline.

PM-Easy 5 miles TM-6:15-7/min pace. TM (33:37) .5-1.5% incline. 1 % felt about right and much smoother than this morning also. Going to the Oval for a long run on Saturday and for a decent workout..

 

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
3.008.004.000.0015.00

AM-Alternating effort run consisting of two sets of 2 at threshold and then 4 at MP effort. Followed this by 2 miles easy to cool down. About 5:52-5:58/mi MP effort and then 5:44-5:47/mi just bumping up against the line. Sub 2:40 marathon is definitely a realistic goal now:) 

Olympic Oval track./15 mi total.
 

Brooks T-7 (used) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

AM-Easy/medium 5 miler on the electric hamster wheel again. (31:18)  Recovery jog tomorrow.

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
10.000.000.000.0010.00

AM-Easy 6 miles on the t-mill.  (41:38)

Stretching on a regular basis is starting to really pay off as I actually woke up today only feeling slightly stiff.  Pretty remarkable for a 43 yr old runner especially considering the workout I had on Saturday..  Still pretty inflexible however.

PM-4 miles TM. (28:31)

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
9.500.000.004.5014.00

AM-Easy 4 miles TM- (30:13) 1% incl.

PM-Olympic Oval for 8x3:00 at 5k goal pace with 1 lap recovery. Fairly consistent and controlled splits of 5:16-5:18/mile which felt pretty good tonight.

Brooks T-7 (used) 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
4.006.000.000.0010.00

AM-10 miles High Aerobic on the TM. (1:02:27) Last 2 miles at sub 6/min pace 1.5% incl.

 

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
10.000.000.000.0010.00

AM-Easy 6 miles recovery TM. (41:40) no incl.

PM-Easy 4 miles recovery. TM. (28:42) 1% incl.

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
8.000.000.000.008.00

AM-Easy 8 miles. (56:21) TM. 1% incl.

Saucony Kinvara 3 Miles: 8.00
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
16.000.000.000.0016.00

AM-The Salt Lake Valley looked more like Mordor this morning so it was off to the Olympic Oval for a steady all be it obstacle loaded 16 miles. Most at around 6:20-6:30/mi range after warm up and cooldown. Did not sleep really well the last couple of nights and it showed in this run. Just never really felt on for it.

Brooks T-7 (used) 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
10.000.000.000.0010.00

AM-Easy 6 miles TM. (43:08)

PM-Easy 4 mile jog on 7th east. No watch.

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
10.000.000.000.0010.00

AM-Easy 6 miles aerobic maintenance. (44:09) TM.  THR-108-112/7:22/mi. @ 1.5% incl.

Weight has finally topped over 140 lbs! This is a good thing for me by the way..

PM-Easy 4 mile jog on 7th. Cold and dark as usual.

Saucony Kinvara 3 Miles: 4.00Brooks T-7 (used) 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
12.000.000.000.0012.00

AM-Easy 6 miles TM with 2 outside for some warm up and strides. (42:36)

PM-Easy 6 miles late (40:17) TM.

Saucony Kinvara 3 Miles: 6.00Brooks 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
10.006.000.000.0016.00

AM-Easy 4 miles at 8.5-9.5 mph and then 4 at 10mph and 2 at 10.5 mph/1% incline. This time the right hip was bugging a bit muscular wise. Electrolytes?

PM-Easy/medium 6 miles total. TM. (38:43) 1% incl. Last mile at 1.5%.  Need to get a heart rate monitor badly as I just don't think 6 second pulse counts really cut it..

Saucony Kinvara 3 Miles: 10.00Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM-Easy 5 miles TM. (34:22) flat. A little dehydrated this morning because I'm just not drinking enough lately. Winter season can fool you at times, it is almost as bad as summer I think especially with the relative low humidity around here.

PM-Easy 10 miles indoor shoebox track. No watch. I'm going to stop timing the easy runs for a while.

Saucony Kinvara 3 Miles: 5.00Brooks 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

AM-Easy 5 miles TM. Felt ok just a little heavy from the big whole wheat pancake and banana breakfast I ate earlier..

PM-Easy 5 miles on the dreadmill. I and the machine in a strange sort of way are becoming one after so many excursions at the gym (ie-I'm getting more and more efficient with stride mechanics moving with the belt) But my membership is due at the end of the month at I am not going to renew it. So... it's either get tough and a little crazy to risk life and limb out in the muck or join the couch potato club. I do have the treadmill here at home but it runs and sounds like an old and badly operating washing machine which also drives everyone nuts around here.  What to do?  I know I'll just snowshoe my way to victory..  Meanwhile I think I'll kick back and finish the rest of my coffee and the current weird episode of Portlandia I was watching..

Saucony Kinvara 3 Miles: 5.00Brooks T-7 (used) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM-Easy 6 miles TM. 1-2% incline.  Good run this morning and didn't have to wait for my favorite machine considering it was Saturday. Always a plus.  Headed out to get a few more in to pad the mileage a bit.

PM-Easy 6 miles on the TM. 1.5% incl./8.5mph./  Good run this evening. Hope to maybe do something a little longer tomorrow maybe.

Saucony Kinvara 3 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
6.000.000.000.006.00

PM-Easy 6 miles TM. 1.5% incl. Getting outside tomorrow no matter how much ice there is.

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
10.000.000.000.0010.00

AM-Easy 6 miles (41:38) 1.5% TM.  Headed out for an evening run on the road for the first time in a while..

PM-Easy 4 mile jog. 7th east. No watch.

Saucony Kinvara 3 Miles: 4.00Brooks T-7 (used) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.004.000.0010.00

AM-Progressive run with the last 5 miles going from 10.5-11.6 with the last mile at 11.6 mph.  Going to try this again but next time at an incline. Sub 17 min 5k might just be a good possibility now who knows. Had to do the cool down outside for half a mile because the gym was closing.  Not as spectacular as some of the other speedier folks on the blog however I feel greatful to just be able to run well again and be healthy.

Merry Christmas to evryone on FRB!

Brooks T-7 (used) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run . Spent the day with family and my boys. I don't think I've ever eaten so much in my life!

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
5.000.005.000.0010.00

AM-10 miles threshold progressive with the first 5 at 6-6:40/mi and the last 5 from 10.5-11.2 mph. .5-1% incline. Legs were not of course fully recovered from Tuesday but I wanted to get it in to give me a little extra quality and recovery between now and Saturday's longer effort.

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
7.003.000.000.0010.00

AM-Easy 4 mile jog. 7th east.

PM-High Aerobic session for 6 miles with 3 at 10-10.5 mph. TM/flat.  (38:11)

Saucony Kinvara 3 Miles: 6.00Brooks T-7 (used) Miles: 4.00
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
5.008.000.000.0013.00

AM-Medium long run for 13 miles. Started out very slow in the early miles because of the ache in the legs. Seemed to have picked up a virus of sort. (1:21:09)

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
0.000.000.000.000.00

No run. Taking it easy until this virus clears. Stayed home and listened to Music and the Spoken Word. Highly recommend this particular one today definitely as it is in my opinion one their better performances. Rebroadcast I believe at 10:30 PM on KSL radio tonight.

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

No run today. Pretty lethargic and achey all over with a fever to boot. Generally not wise to run I think when the body is working overtime and  overheating.  Especially outside..

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. Picked up the pace at the end to arouind 6:30-40/mi. That felt ok.. it was just after that I felt like hacking up a lung. I just didn't have a choice today with the gym membership expired and the treadmill put away. It was still nice to get out on the roads for once though.  (27:36) 7th/8600s.

Brooks T-7 (used) 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
243.5037.0013.004.50298.00
Brooks T-7 (used) Miles: 174.00Skechers Go Run Miles: 19.00Saucony Kinvara 3 Miles: 105.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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