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Week starting Feb 20, 2011

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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:

 

    
 

 

 

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 3.00 Month: 97.50 Year: 571.50
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
47.5019.0013.000.0079.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Easy to medium 12 miles with 4 at 6:30-45ish and 2 at 6/min pace or so.  7th and Ft Union via the rec center.

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
4.004.004.000.0012.00

Hilly 12 miler with 10 miles of fartlek.  It was definitely a good strength building run for sure. Sandy bench area via 7th and up 9400 s. Rio.   I also saw Hyrum's Utah Valley Marathon poster on Quarry bend right by Cafe Rio.   I can't believe how much that race has grown over the last few years.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

AM-Progression run for 6 miles total at 6:10min pace avg.  Last 2 at 5:10-5:20/mile  SLCC TM.

PM-Just way too busy with work, school, wife working graveyard shift and kids=NO RUN:( 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.503.003.000.0021.50

AM-Steady state distance run with miles 4-10 alternating pace every other mile going from sub six to 5:30/mile pace and then back to just over 6/min pace.  Easy miles at 6:30-7:30/min pace.  Core work with crunches and back raises after.   Draper trail head out and back via 7th and 13th east.

PM- Easy aerobic 6 miler at lunch.  7-8/min pace.  Ft Union out and back.  Felt pretty loose considering the previous workout.  But I had some good solid sleep last night and that made a HUGE difference today possibly.

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

Easy 10 mile recovery jog/run. 7-7:30/mile.  Recovery pace is really coming down now for a given hr.  I'm feeling pretty pumped about this:)    7th east out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.003.000.0018.00

Morning trek to the Oval for weekly turn and burn in what seemed like an endless march in circles.  I actually managed to pull out for 18 miles again this Saturday and after a fairly fast one mile warm up I then began the 3x2 mile AT tempo. Ok, so.. My first lap splits were at 1:25-26 which if my math is correct converts to roughly around 5:15-17/mile pace and a 1:27-28 second/lap (5:20-5:23) on the next mile. (11 laps = 3 miles.) @ 442 m per lap.  The pace felt fine I think I just felt kind of flat and out of gas and this was probably because of the overall faster and higher mileage this week.  In light of that I decided to cut the session short to 3 miles and then proceeded to run up to investigate the identity of a  lady I kept seeing running the other way. Sure enough it was Rachel aka RAD from the blog.   We had some good conversation and I ran with her for a couple of miles and then also with her friend whom I found out was an electrical engineer and a really nice guy.  Always good to meet new faces here.  Ok .. I'm not really into writing long and winded blog entries so time to cut to the chase;  I managed to finish the rest of my run at 6-6:30/mile pace with the last miles at sub six a short cool down mile.

Next week I think it might be time to just maintain the mileage but shift the emphasis to some short speed sessions with full recovery for a couple of weeks.  Hopefully this will wake up those fast twitch fibers some more.  The 5k is not a lope after all.  Out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.5019.0013.000.0079.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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