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Week starting Jun 09, 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:

 

    
 

 

 
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Miles:This week: 0.00 Month: 0.00 Year: 562.90
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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.0010.003.003.00101.00
Saucony Kinvara 3 Miles: 54.00Saucony Fastwitch A-5 Miles: 18.00Skechers Go Run Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Jun 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Easy 15 miles long on the woodchips at Liberty Park.  Bumped into James Moore and had some good company for the latter part of the run.  Feeling like I ran a half marathon but other than that my energy levels were pretty good this morning.

Saucony Kinvara 3 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Mon, Jun 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.001.000.0016.00

AM-16 miles total with one reset on the treadmill. (1:44:08)  This is a little ridiculous.. I shouldn't feel this good after a half marathon. I know about the post race high of sorts that runners get but I don't think this is it..  I ran pretty hard on Saturday however I just didn't have another gear and kept fairly similar splits effort wise while even negative splitting the last mile somehow.  So.. I don't know what it is but it may be a combination of just needing some quality speed work and more time.  Sasha also suggested part of the problem may be needing to do more race specific tempos on the road and less mileage in order to absorb the training better.  I think it may be a combination of some or all of these factors.  

PM-No run.  Held back and rested this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Tue, Jun 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.001.000.0016.00

AM-10 miles via 7th/13th east out and back. Very refreshing hot south south wind.. (1:11:29)

PM-6 miles progressive on the treadmill early afternoon with lots of stretching.  (40:07)  Ate four plates of Chinese afterwards and took a nap before work. Now that is what I call a power recovery routine.

Saucony Fastwitch A-5 Miles: 6.00Saucony Kinvara 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Wed, Jun 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

AM-Easy 8 miles on 7th/Parkway trail out and back. Run felt ok but generally took it easy today at a jog pace. I just didn' t have much bounce in the legs as evidenced by a 1:17 quarter I threw in at the end. I felt like it should have been slightly under 1:15 or so. 

PM-5 miles on the treadmill. - (33:18)

Skechers Go Run Miles: 5.00Saucony Kinvara 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Jun 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.003.0015.00

AM-9 miles with 1 min on 1 min off. Some off at 1:30.  Just classic and simple Gerschler intervals.

PM-6 miles progressive/treadmill at lunchtime. (40:18).  Running a second strong aerobic run on tired legs supposedly I guess is better for adaptation if it's followed by a good recovery run the next day.

More stretching and some time on the bike this afternoon to loosen up the legs.

Saucony Fastwitch A-5 Miles: 6.00Saucony Kinvara 3 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Fri, Jun 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

AM-Easy 4 mile recovery jog. 7th east out and back.

PM-Easy 6 miles with a 2 mile pickup to MP.  (42:19) TM. Longer warm up than usual today.

Saucony Fastwitch A-5 Miles: 6.00Saucony Kinvara 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Sat, Jun 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

AM-Easy 8 miles with a pick up in pace at the end.  Parkway trail/9400s.

PM-Easy 8 miles with some on the grass to finish. 7th east out and back. No time taken.

Skechers Go Run Miles: 8.00Saucony Kinvara 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.0010.003.003.00101.00
Saucony Kinvara 3 Miles: 54.00Saucony Fastwitch A-5 Miles: 18.00Skechers Go Run Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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