Failures require the time to be studied

February 2009

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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:

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: 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
196.421.008.6621.750.00227.83
Gel 2140's Miles: 226.48Nike Zoom Victory Spike Miles: 0.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.300.000.000.000.008.30

AM: Over the weekend i played football with some people.  And me being the competitive person i am smashed knees together with some kid and i had to be helped up the dang stairs.  So over the last few days  i have been babying it up.  But this morning it felt just fine. So im excited for another week of intense training. 

PM: 5.3 on the trail to no where. Just a nice easy pace run. No knee, or shin, or foot problems so its a good day.

Gel 2140's Miles: 8.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.002.250.008.50

AM: Me and kimz headed out to old man hills and hit up 2X 200 1X 800 3 sets of it.  Hit solid times and a nice run with my buddie

.200's all in 35-38 and all 800's in 2:40-2:48

Gel 2140's Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.001.500.009.00

AM: Easy AC with coach. No kimz or Danny today. 

Still AM: Me and kimz did DI warm then did 3X 800's all at or under 2:30

1- 2:29

2-2:30

3- 2:29

Nothing special just good hard pace.

Gel 2140's Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.000.000.006.30

AM: Me and Kimz waited for coach to get out of a meeting, then we went out to shnob ki and ran up the stupid thing.  Coach is never picking the run for the easy days ever again.  Seriously i was so tired i went home and took a dang nap.  So ya if times tommorow are lacking its coaches fault.

Gel 2140's Miles: 6.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.300.000.000.000.009.30

AM: Woke up this morning and headed out to the school and noticed that it was only like 50 degreese out side.  Beautiful temps, just me and coach today to AC. Legs are feeling excellent compared to what they felt like yesterday. 

PM:  DI warm up with coach and kimz, then we did dog pound AT.  Good times on miles, good kick, great sick feeling.  Couldnt be better. ;)

Gel 2140's Miles: 9.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.600.000.000.000.0011.60

AM: Headed out and did the washington loop by my self for the first time in a while.  It was kinda nice to get out by my self, but this one was a little painful.  I kept the pace at about 6:40 the whole time to get my endurance up.  After i was dead tired mostly from this weeks work outs. Excited for another week of training.

Gel 2140's Miles: 11.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.620.000.000.000.009.62

AM: Ran over to the high school, then hooked onto AC with coach. No kimz today. 

PM:  6.5)  Hill sets today by my selft. No coach no kimz, did 2 sets of a 2X200 and a 400. Matching recovery inbetween each.  Great feeling, painful, but a good feeling knowing that im getting that much better. Then lifting after, i did more weight and more reps this time.

Gel 2140's Miles: 9.62
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.000.000.000.007.00

PM: Easy 6 green springs, then back to the school for a mile of bare foot's.  I lost my bet with seira today, i bet her that i wouldnt get asked to preferance, and i did.  So my punishment was a 400 at goal mile pace. I went a little bit faster than that but i thought it was fun 1:03

Gel 2140's Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.700.000.001.500.009.20

AM: Easy AC with coach today.  Really cold temps and i had some leg pains. 

PM: 3X 800's today. Kimz finally came back to practice so now  i have a person i can run with.  Times were just fine, 2:29 2:30 2:29  Good work out, 2 warm 2 cool and lifting afterwards. 

Gel 2140's Miles: 9.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.800.000.000.000.007.80

PM: Just me and kimz today, no coach which is a bummer for him, he missed out on a freaking awesome run!  We headed out to the old desert tortise trail, i really wanted to get dirty i guss.  So we get out there and like the second we turn around at the fence it starts hailing! Pretty hard, so me and kimz took it about 5:50 down the rest of the way till nissions then back to the school easy.  But just an awesome run.

Gel 2140's Miles: 7.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.140.000.003.500.0011.64

AM: Got to the school around 6:30, coach and i waited a few mins for kimz, but no show.  Then did easy AC.

PM: 2 warm with the boys, then we hit up 6X 1000's.  All was good till the end of the 4th one, i had to stop and put some winter crest on.  Then got in for the last one and finished one more by my self.

1- 3:20- slow getting out, shins hurtin pretty bad

2- 3:19- Good splits, killer shins

3- 3:18- Little fast, shins really bad

4- 3:21- Right on, shins on fire, put wintercrest on and felt brand new

5- 3:08- Great time, coach was trying to pull away and we got him

6- 3:17- By my self good feeling

The bummer to this work out was that i felt better after than i did before, stupid shins, ill get those fixed asap.

Gel 2140's Miles: 11.64
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.200.000.000.000.0011.20

AM: Woke up this morning at about 9, ate a few pancakes and tonz of eggs then set out for a run.  I decided to head out on the tortise trail run.  At 5 out i wasnt satisfied, so i keept going till near the end.  I really enjoyed this run and the good smell of wet desert plants, mud and sweat.  My NIKE ZOOM VICTORY spikes came last night. They are awesome. I cant wait to unleash them at hurricane.

Gel 2140's Miles: 11.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM: Woke up around 9 and just went out on a easy 3  by my self. Legs were a little slow getting started but the run tonight will be better.

PM: One day off for planter facitis

 

 

Gel 2140's Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.006.000.0010.50

PM: First day of track today. Decent numbers out.  Today we did 4 sets of 2X200 1X800 all times were great. Feeling not so much, it hurt pretty bad.  But nice to be done! :)

Gel 2140's Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.640.007.660.500.0015.80

AM: AC with coach and kimz

PM: Okay, this was way harder it seemed like than 6 8 1000 12's. We did 40 min threshold pace at 5:40's the whole way. On the first two my shins were killing but said a little prayer and they stopped.  Worked hard to stay with the pace, used coach holt as a wind breaker even though there was not much wind.   Stomach after was terrible.  I didnt get the best lunch. Got to make sure to get a good lunch in on hard days.

Gel 2140's Miles: 15.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.001.000.000.006.50

PM: Nice easy day today, we all just ran as a team and BS ed the whole time.   Then after me and kimz did some bf striders, then lifted.  Nice day no complaints from me.

Gel 2140's Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.640.000.000.000.0011.64

AM: Easy AC with coach.

PM: warm up and drilz with the team, then we headed out into green springs and attached it onto desert tortise trail and back. Legs were pretty sore from lifting but got better at the end.

Gel 2140's Miles: 11.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

AM: Woke up earyly this morning and headed out to green springs to get out on the trails. Great run, no problems or complaints. Full steam ahead for next week!

Gel 2140's Miles: 10.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.650.000.000.000.0011.65

AM: Woke up this morning and dressed for the cold, then got out side and found out that it was actually pretty warm with the cloud cover.  But any ways, i had a weird pain in my lower calf, not quite to the achilies tendon but a little higher that felt exactly like shin splints, but on the back of the calf. Oh well i iced it while i ate and watched the news. I weighed my self and found that i was a little bit over weight for my stature and being a serious runner. So im going to track my weight and calories ill weigh my self after work outs.

PM: Got out to practice today and ran our warm up in my crocs! It was awesome! They felt pretty good for only paying 1dollar at the DI for them.  After me kimz and coach did the hostpital run with barefoots and lifting after.  Good solid day today! I weighed my self before my run at 141.1 then after at 138.7 and then after i took a long pee, 137.7. ha ha ha ha ha a whole pound of pee!

 

Gel 2140's Miles: 11.15
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.001.500.007.50

PM: Got the DI warm up in and then me and the boyz all hit 3 sets of 2X200 1X400. Times were all 33 and 68 except the last 400.  I broke out the Nike Zoom Victorys and got a feel for what they were going to be like. I ran a 59 easily, well not easily but i wasnt running it like a 400 race. Then DI cool, great day.  

Gel 2140's Miles: 7.25Nike Zoom Victory Spike Miles: 0.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.140.000.000.000.0011.14

AM: Easy AC with coach and kimz, cool temps. Legs are feeling not bad at all, really excited for 8X 1000's on friday!

PM: Got out to track and did the half mile warm up, then headed down to the trails.  Now when ever we hit the trails we know its going to be hard.  we did 4 sets of a 2min hard 1min recover 1min hard 30sec recover 30 hard 30 recover, . . then start over again. It got really hard on the last 2 min i was barley hanging onto kimz. But we made it through. then 1 mile of barefoot striders and lifting.

Gel 2140's Miles: 11.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM: Just an easy 5 today with bare foots at the end.  Stomach was kinda hurting, but other than that every thing is going great. Im excited for 1000's tomorrow.

Gel 2140's Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.640.000.005.000.0013.64

AM: Easy AC with coach. No kimz today. Legs are feeling ready to work today. 

PM:  Warm up with the team, then did DI warm.  Me and kimz got down to the track and started our rough work out.  We did 8X1000 with 200 recovery jog. 

1-3:20 Nice opening set.

2-3:20 Head wind around the first 100

3-3:21 Wind started to really pick up.

4-3:20 Middle lab was weak.

5-3:17 Pushed the middle lap a little much

6-3:20 Right on pace, lactic acid is setting in

7-3:19 Last one till my zoom spikes

8-3:09 Just kept the flow going, and got a great time.

Gel 2140's Miles: 13.04Nike Zoom Victory Spike Miles: 0.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

AM: Got a nice saturday sleepin day, then got the chores done and headed out on a run.  I decided to do the club park way run.  I really enjoyed this run, no complaints, no pains, nothing. Just a nice run and a good end to the week.

Gel 2140's Miles: 10.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
196.421.008.6621.750.00227.83
Gel 2140's Miles: 226.48Nike Zoom Victory Spike Miles: 0.85
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