Failures require the time to be studied

January 2017

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Dog Town KC,MO,America

Member Since:

Sep 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

21:15 Hrs on 09 (188 miles) RAGNAR Relay. 7th over all 3rd in Division

PR'S..... 

MARATHON:

2010 ST. GEORGE MARATHON: 2:52.42

64th overall 1st in 15-18 age division, winner of the silver shoe award.

Half Marathon:

2010 St. George Half Marathon: (10) 1:20 ish... not offical time.

10 K:

Wasatch Wellness run (13) 34:39 

5 K:

15:50 Snow Canyon XC Invite (08)  

HS CROSS COUNTRY:

19th in state Cross Country (08) 16:32

2nd Varsity region XC (08)

REGION CHAMPS 07 XC

REGION CHAMPS 08 XC

REGION CHAMPS 09 XC  

TRACK:

3200: 9:52.1 BYU Invite (09) 

1600: 4:29 State (10)

800: 2:01 Region (10)

400: :51 (split) PV Invite (10) 

Runner up region champ in the 1600 Region (09)

Runner up region champ in the 1600 and 800 (10)

REGION 3200 CHAMP (10)

9th 1600 STATE (09)

11th 3200 STATE (09)

REGION CHAMPS 08 TRACK

REGION CHAMPS 10 TRACK

Short-Term Running Goals:

Sub 2:40 2017 Twin Cities Marathon

Get into some Half's and hit sub 1:15

Run Every Day!

 

Long-Term Running Goals:

Love running always.  Be grateful for the gift God has given me to run.  Olympic qualify in something......

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Shay XC Lifetime Miles: 22.80
Gel Kayano 15 Lifetime Miles: 658.90
5 Finger KSO Lifetime Miles: 113.50
Brooks GTS 10 Lifetime Miles: 698.50
New Balance 905 Lifetime Miles: 203.00
Nike Free 7.0 (lime Green) Lifetime Miles: 68.30
Gel 2000 Lifetime Miles: 509.09
Nike Lunarglide 2 Lifetime Miles: 195.75
Nike Zoom Mutumbo Lifetime Miles: 2.60
Bare Foot Lifetime Miles: 17.75
Brooks Pure Flow Lifetime Miles: 272.50
Altera Zero Lifetime Miles: 101.00
Altra Instinct 3 Lifetime Miles: 228.75
Newton Blue Lifetime Miles: 292.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
135.850.000.004.500.00140.35
Newton Blue Miles: 134.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Newton Blue Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Noon- Got the day off work today, so I met up with Kallen at the Longview Lake trail which had a good 3 inches of snow on it.  We kept things chill around 7:50 pace and just enjoyed the little bit of sun we have been missing the last few days. My garmin 305 decided to finally kick the bucket today. Almost 9 years of service and thousands of miles logged.... R.I.P.  I decided on the 911xt for my new watch, I can only hope that it will be as good as my last one. 

Newton Blue Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.500.006.00

Met up with Kallen at the middle school track for his speed workout. My plan was to just run around the track while he did his 400's.  I ended up doing a couple's to help push him through the workout.  Grabed a mile barefoot on the track as well. Short cool down with him to round it off.   

Newton Blue Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Today was the warmest january run I have been on in a long time, right around 68.  I ALMOST took my shirt off, but decided to not show off the whiteness underneath. 5 N. Oak loop on my delivery route.  Felt really good considering the small workout yesterday and getting over being sick.  Lots of hills on this route made the lungs burn a little more than i wanted to.

Newton Blue Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Todays run was MUCH colder than yesterday's run.  I woke up and saw a nice sun rise and figured that the rest of the days was going to be "warm".  I walked out side and immediatly walked right back in to put on all my gear.  Finally I was all strapped up ready to go, got the dog and headed out.  Just 3 for us today. Legs felt okay after running and a few hours of bball. 3 plumbers run. 

Newton Blue Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

Today I headed downtown with the wife to help out at the practice and get some stuff done there.  I headed out early in the afternoon hoping that it would have warmed up by then, but it was still around 18. I did Plaza x2 loop and kept it around 7:10 pace.  About a quarter mile left I could tell that I was starting to get some minor frost bite on my quads, time to invest in some better under spandex. 

Newton Blue Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

1 Mile easy warm up before basketball at the church.  We got some lovely freezing rain last night that made it unprobable for me to get a long run in today.  This is the longest every day running I have done since the marathon and I would like to keep  it that way and not slip on ice and ruin everything. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met up with Kallen at noon down at Minor park.  I dressed, to my own peril, like it was going to be freezing when in actuality it was a warm 54.  Just chatted about how sad and dissapointed we were with our Chiefs last night and the usuall stuff. Legs feel just fine.  My right hamstring got tight at the end but nothing major. 

Newton Blue Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.001.000.008.00

Today I met up with Kallen and some guys from his team to hit up some speed on the track. (wow that sentance sounds very illegal) ;)  Warmed up 2 miles and did some stretching and then ran around the track while kallen did 8X800's.  I joined him on the 4th and 8th. 2:40 for the 4th keeping him on track for midway through.  I kept running around till the last one.  2:29 for the last one pushing the pace to top his workout off right. 1 cool down with stretching after. 

Newton Blue Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

6 Ward Parkway run with kallen at noon.  Nice run tempurature and a chill pace on grass to help the legs recover a bit. I got home and ran 1 with the dog and called it a day with some core. 

Newton Blue Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Caught 8 downtown this after noon after working with the wife at her practice.  Today my legs were flat as a pancake and had no bounce in them.  Basketball last night I noticed that i wasn't as quick, which is to be expected with the ramp up in milage and such.  However, I survied the run and enjoyed the sights of down town and along the river. Temps were nice around 48ish and foggy which made it nice on the lungs. Massage afterwards and stretching. 

Newton Blue Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met up with Kallen at Longview lake trail head and did 8 on the soft dirt with some nice foggy back drops. The legs were feeling much better than yesterday.  No issues today

Newton Blue Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.750.000.000.000.0010.75

Got up early this morning to meet the guys at the church to play some bball.  I kept things held back pretty good to not compromize the quality of my long run.  Kallen and I took off from his house up blue river trail and kept things chill the first half, then slowly increased the last half.  It felt like we were flying by the end but in reality we were barely under 7. XD  Over all a great week. I haven't hit this kind of milage in a long time and I dont want to stop. Looking forward to another great week. 

Newton Blue Miles: 10.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.350.000.000.000.008.35

Met up with Kallen at 3 today at my wifes practice to do that downtown/river trail 8.  Kept our pace chill while we caught some poke stops along the way. :D On the way back Kallen's legs were not having it and we could barely get under 8:45, but im not too concerned with pace right now. I just need to get those miles in. For some reason we hit .35 longer than last time. Im not sure where we extended from the last time I ran.  Decent run. 

Newton Blue Miles: 8.35
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Track workout with Kallen today but minus the track workout for me. HA! I must have ate something bad or drank something that didn't agree with me because I could hardly keep a 8 min pace running around the track. I brought the dog with us and he chased us around the whole time. Probably got a good 4 or 5 miles in! Kallen did some 1K's and i just waddled around the track. 

Newton Blue Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Grandview loop today from Minor park. Today was a tad bit more chilly than our 55 degree run yesterday and the wind decided to kick up.  Legs felt surpisingly good given the fact that today was my first day doing pre-load at UPS from 3am to 9am. I heard people talk about the Brown gym and I wasn't really sure what that ment until this morning. Loading packages into the package cars can be a great lifting work out.  I got home and felt like running wasn't going to be happening today, but thank the good Lord for naps! Anyways, good day, let's keep it rollin!

Newton Blue Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Trolly trail run today. This is the furthest I have ever been on this trail and I had defiantly been missing out. As kallen and I were running we needed to take a pee break and went down by this river to find that it was green.....Like radiator fluid green. Anyways that was about the most interesting thing on the whole run....Oh and the interesting "joggers" you find on the trail. :)

Newton Blue Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Easy 6 recovery on Longview lake trail today. The dirt felt really nice on the knees and calves temps were cold but not terrible. Ice bath in the lake for 10 mins. Kallen was too much of a woosie to do it.

Newton Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I got to sleep in to 6:50 today!!!  Woot!!  Went to the church and played some bball, then headed home planning on doing 10 again but that wasn't in my legs budget today for some reason.  I ice bathed and cut back the milage, but the legs just weren't feeling it. I don't feel too bad though because i got a decent workout officiating the young mens tournament.  Lots of fast breaks from terrible defence which keeps me on my toes. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Beautiful day today! Met up with Kallen at my place around noon and I decided to show him what I call the "Hood Run". We ran though the neighborhoods around Ruskin Highschool and ended out on Longview road. Temps were warm enough we got the chance to run w/o our shirts! What a glorious feeling that was! XD  On our way back through the "Hood" we got to see 1 dug deal, several dead animals rotting in the streets, and got some really funny looks as 2 really really white guys ran through the streets.  Needless to say, the "Hood" run didn't dissapoint.  Half mile walk with the dog to end the day off. 

Newton Blue Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

I think I have finally found my new club running team.  Though a piece of my heart will always be with the St. George running center club, it is time to plant some roots here. Kallen joined up with me at Shawnee Mission East track to meet this new running club. We were warmly welcomed and informed of our work out. 12X400's 100M active recovery on the quarters.

1-78

2-80

3- 79

4- 80

5- 80

6- 79

7- 77

8- 81

9- 79

10- 78

11- 76

12- 68

I was really pleased with the work out. I was really nervous on how I would do since I haven't had a real workout in a while. It was nice to run on a dark track, it almost made it seem like we were going 10 times faster than we really were.  Satisfied with the times, I had to open it up on the last one just to see what I could do. Really excited to work out with my new club team "City of Fountains Running Club"

Newton Blue Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
135.850.000.004.500.00140.35
Newton Blue Miles: 134.35
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