Failures require the time to be studied

Week starting Jan 10, 2010

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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......

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
49.000.003.004.000.0056.00
Gel 2140's (Blue) Miles: 3.00Gel Kayano 15 Miles: 39.50Saucony Guide2 Miles: 1.00Brooks GTS 10 Miles: 9.00Nike Zoom Victory Spike Miles: 1.50
Mon, Jan 11, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.002.500.0012.00

AM: Accleration3- We just did some short stuff on the tredmill, and our polyometrics. Nothing to big yet. 

PM: 4X 1000's today. 

1- 3:11- First one is always fun.

2- 3:11- Started getting into it, shin splints are starting to burn

3- 3:11- Shins are on fire, but not as bad as last week, finished strong.

4- 3:11- Finished strong with trev for a nice work out.

Cooled 4 out to starbucks and back. 

Gel 2140's (Blue) Miles: 3.00Gel Kayano 15 Miles: 9.00
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Tue, Jan 12, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

PM: Trail 8- Easy trial run with the boys, with barefoots and lifting

Gel Kayano 15 Miles: 9.50
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Wed, Jan 13, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: 1 mile warm up, then jumping drils at accelration.

PM: High Way to Hell 12 (Dam Road)- Out on the dam road today with coach kimz and ryan.  Had just a fun run together, talking and just messing around. Good run. I can feel the speed comming >:) 

Saucony Guide2 Miles: 1.00Gel Kayano 15 Miles: 12.00
Comments(4)
Thu, Jan 14, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM: Green Springs 6- Just and easy run with the boys in green springs. 

Brooks GTS 10 Miles: 6.00
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Fri, Jan 15, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.003.000.000.0012.00

AM: Acceleration stuff, hill work outs.

PM: Trial 9-  9 Out on the trail. Good feeling in the legs, little tired but no other major problems

 

Gel Kayano 15 Miles: 9.00Brooks GTS 10 Miles: 3.00
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Sat, Jan 16, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.001.500.003.50

AM: Got up this morning and headed over to warm up for the mile. Had high hopes going into the race to do what ever was there, weather it be 5 min mile or 4. I was just going to run and enjoy the workout. So i ran the mile and did a lot better than i thought. 4:43, on an unfamilar track, early in the season, and 12 miles + speed the day before. Not bad in my mind. Then the 800 came and things just got better, i had a much better kick than in the mile and i pr ed with a 2:07. Over all good things comming from this meet.

Nike Zoom Victory Spike Miles: 1.50
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
49.000.003.004.000.0056.00
Gel 2140's (Blue) Miles: 3.00Gel Kayano 15 Miles: 39.50Saucony Guide2 Miles: 1.00Brooks GTS 10 Miles: 9.00Nike Zoom Victory Spike Miles: 1.50
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