Failures require the time to be studied

Week starting Jan 24, 2010

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:

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to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
42.50	4.00	0.00	8.00	0.00	54.50

5 Finger KSO Miles: 7.50	Brooks GTS 10 Miles: 35.00	Gel Kayano 15 Miles: 2.00

Mon, Jan 25, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
9.00	0.00	0.00	3.50	0.00	12.50

AM: Work out today included 5 min warm then 3 min at 7 min pace, then 4X1 min at 5:30 pace, then some 30 seconders at 5 min pace. Plus plyo jumps. We went up in plyo jump weight, and its hard! But its all worth it!

PM: Ryan Trail 8- Ran out on ryans trail today with ryan corey and trev. We just chilled and talked. It sucked! i was so tired from the half this last weekend! But its over now, and i feel much better.

5 Finger KSO Miles: 3.50	Brooks GTS 10 Miles: 8.00

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Tue, Jan 26, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.50	0.00	0.00	2.50	0.00	9.00

PM: 10X 400 old mans today!

1-1:14

2-1:14

3-1:13

4-1:12

5-1:11

6-1:14

7-1:13

8-1:14

9-1:13

10-1:09

Overall great work out. Nice times, i like the downward progression in the middle of the work out, and the consitency.

Brooks GTS 10 Miles: 9.00

Comments(1)

Wed, Jan 27, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
11.00	0.00	0.00	0.00	0.00	11.00

AM: PLYO METRICS today. Pretty hard, not to bad though

PM: 8 miles bare foot today and 2 warm/cool. Felt really nice to get out of the shoes and get my feet on the ground.

Gel Kayano 15 Miles: 2.00

Comments(1)

Thu, Jan 28, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
8.00	0.00	0.00	0.00	0.00	8.00

PM: 8 coral canyon hill- Today we just headed out to the top of the coral canyon hill and back. Nothing to special :)

Brooks GTS 10 Miles: 8.00

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Fri, Jan 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
8.00	4.00	0.00	2.00	0.00	14.00

AM: Today we did just short stuff but at 4 min mile pace. And a 10 warm and cool :)

PM:

Today we ran up on the road, basically to no where. Then on the way back we did mile progressions. our first was 6:15 and the next 3 were 5:45ish, the last one i was getting a little excited but we finished strong with a 5:30

5 Finger KSO Miles: 4.00	Brooks GTS 10 Miles: 10.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
42.50	4.00	0.00	8.00	0.00	54.50

5 Finger KSO Miles: 7.50	Brooks GTS 10 Miles: 35.00	Gel Kayano 15 Miles: 2.00

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