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Hale Freezes Over 10k

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Location:

Spanish Fork,UT,USA

Member Since:

May 24, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

In May 2010 I was large and started running. Now I'm much smaller :), -63 lbs.

PR's:

1/2 Marathon - 1:13:25

Marathon - 2:32:40

Short-Term Running Goals:

Merge road and trail running and adventure run bonkers.

Long-Term Running Goals:

Sub 2:30 marathon. Run my best at distances from half marathon to 100 miles.

Personal:

Happily married with 4 great kids. Running is but one of the amazing vehicles for connecting with others and celebrating life. Gratitude!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
270.5220.007.007.00304.52
Brooks Pureflow2 Bluebird Miles: 89.502014 Push Ups Miles: 945.00Kinvara 3 Robo Miles: 99.00Mizuno Cursoris Miles: 5.002014 Plank Minutes Miles: 33.00Saucony Cortana 3 (green Machine) Miles: 39.42Saucony Fastwitch 6 Miles: 12.00NB MT110v2 Miles: 10.10Adidas Audios Boost Miles: 31.50
Race: Hale Freezes Over 10k (6 Miles) 00:35:17, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.006.000.0014.20

Impromptu 10k race I decided to jump in yesterday (after some encouragement from Scott lol). The Hale Center Theater puts this on and they give out tickets to the top 3 for the 5 and 10k. Scott and Matt were running so it only made sense to show up and give it a go to sweep the tickets for some cool date nights with all the wives :). The course is fast on the front half and hilly on the second half. I have been training lightly for and wanted to run a 5k, but wasn't certain I would lock it up for the tickets so I ran the 10. I finished second behind Matt in 35:19. The second half was hard and with a huge gap back to third I backed it off from 5-6 and then blasted the end. I'm going to jump in a 5K soon and see exactly where I'm at so I can start some specific work. I also broke my 5k pr on the front half (16:42) running comfy and even so I'm excited about my fitness at this point in the year and super grateful to be healthy. I believe Matt and Scott both broke course records for the 5 and 10k's :). Lots of Sojourners there today, the girls team dominated too. It was a fun morning. Good things to come.  I ran this course in 2011 in 44:43 which was a PR then so it was very fun to come back and crush my course PR by 9+ minutes :). So grateful to be healthy and for the ability to run. 

Brooks Pureflow2 Bluebird Miles: 14.20
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Peaceful, cold sunrise run. 7:38

2014 Push Ups Miles: 50.00Brooks Pureflow2 Bluebird Miles: 8.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Grandview loop after work. Was a really nice run at sunset. I felt a tinge in my left hamstring with about a mile left. Heat, rolling, and tlc. Not major but deserves some care. 6:45

2014 Push Ups Miles: 50.00Kinvara 3 Robo Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Very easy with some short pickups. Full body circuit work after to address strength. I'll be doing more of these. 8:00

Mizuno Cursoris Miles: 5.002014 Push Ups Miles: 50.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

Easy first 5 progressive last 5. I felt really good so I pushed the last mile (5:08) to test the hammy. It's all good :). 6:29

 

2014 Push Ups Miles: 50.002014 Plank Minutes Miles: 2.00Kinvara 3 Robo Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Lots of guys showed up to run the Murdock trail this morning :). That many headlamps must have looked funny. 6:50

Saucony Cortana 3 (green Machine) Miles: 10.602014 Push Ups Miles: 60.002014 Plank Minutes Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.106.000.000.0020.10

Met the crew in Highland for a schnowy outing. So much fun. Some went 8 because of a race tomorrw ;). Some went 10. Hats came in handy. I ran another 10 solo after and put 6 tinman tempo miles on the end (6:10). It was perfect. What a beautiful morning. Feeling invigorated and grateful. 6:52

2014 Push Ups Miles: 100.002014 Plank Minutes Miles: 5.00Kinvara 3 Robo Miles: 20.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy ten on a peaceful morning. 7:00

Brooks Pureflow2 Bluebird Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Drove to mount pleasant to pick up the kids so i had my wife drop me off outside Fairview and ran the mountainville road in. Hilly 8 in the wind and sleet but it was fun. I'm now sitting in the hot tub. Perfect day. 6:34

Saucony Cortana 3 (green Machine) Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I love to run. 6:29

Brooks Pureflow2 Bluebird Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Easy hour on the Carterville loop after work. Purple sunset :). 7:15

Kinvara 3 Robo Miles: 8.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

3 mile warm-up with strides.

4x 200: 35, 35, 34, 34

12x 400: 74, 74, 74, 74, 73, 73, 73, 73, 72, 72, 72, 72

4x 200: 32, 32, 32, 32

All with equal distance active recovery jogs. Goal was to run smooth and it went very well. 6:28

 

Saucony Fastwitch 6 Miles: 12.002014 Push Ups Miles: 100.002014 Plank Minutes Miles: 5.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

slept in and ran the golf course loop in a t-shirt! what a beautiful day. 7:15

2014 Push Ups Miles: 60.002014 Plank Minutes Miles: 2.00Brooks Pureflow2 Bluebird Miles: 10.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.001.000.0018.75

another awesome run with the crew. Ran the first 10 around Highland with the group. Ran the last 9 with Scott. Laid down a fast final mile. Beautiful morning.

Kinvara 3 Robo Miles: 18.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.203.000.000.0010.20

10 around Highland with 3 tinman miles on the end. Absolutely beautiful warm morning. 6:39

Saucony Cortana 3 (green Machine) Miles: 10.202014 Push Ups Miles: 50.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy down by the lake after work. Grateful for this week. 7:15

2014 Push Ups Miles: 50.002014 Plank Minutes Miles: 2.00Brooks Pureflow2 Bluebird Miles: 9.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Awesome run on the shoreline trail after work. Sunshine, t-shirt, and single track make for some good times. 7:30

NB MT110v2 Miles: 10.102014 Push Ups Miles: 100.002014 Plank Minutes Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.301.000.000.0010.30

Light progression run to the water fountain and back from work. I know my fitness has jumped, I feel amazing. 6:29

Kinvara 3 Robo Miles: 10.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.003.0010.25

Really long day at work and I was going to take the night off but then I just had to go so I did a light workout at the gym. 5 mile warm up with strides and some 200's then I did 6x 600 with equal distance recoveries. I did the first 400 of the 600s in 77 and then dropped a 33 second 200 on the ends, it was fun. I kept the recoveries at 7 minute pace. It went by fast and felt awesome. 1.25 cd. 6:30

Kinvara 3 Robo Miles: 10.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Easy early canyon miles with Mike and Matt. Chilly but always fun. 7:40

Brooks Pureflow2 Bluebird Miles: 11.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Slept in and ran in the sunshine. Did the golf course loop from my house after a chiro adjustment in a brand new pair of kicks, which is pretty much a perfect morning. 6:30

2014 Push Ups Miles: 125.002014 Plank Minutes Miles: 5.00Adidas Audios Boost Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.504.000.000.0020.50

 Scott and Mike came down to my house this morning to run long with me. we took Mike on a tour of Spanish Fork and had a great run through the sunrise. Picked it up on the last few miles, they went 5, I went  4 at marathon pace. It was a fun morning. my wife made a yummy breakfast afterwards. 6:45

Adidas Audios Boost Miles: 20.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

I found a way to keep my recovery run honest today. I took the boys with and they rode their scooters on the trail while i ran on the grass. It was a blast. We played football and played at the park after. They'll sleep good tonight :). 8:15

2014 Push Ups Miles: 100.002014 Plank Minutes Miles: 5.00Brooks Pureflow2 Bluebird Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Another great morning run with a large crew from Scott's house. 7:15

Kinvara 3 Robo Miles: 10.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.620.000.000.0012.62

Early loop from my home. Off to Disneyland with the fam. Have a great week! 6:46

Pm - shake out after a long drive. Jogged back to the restaurant in search of a stuffed bunny my daughter dropped. No luck but I found a gift shop and brought her back a new stuffed friend. Easy 2

Saucony Cortana 3 (green Machine) Miles: 10.62Brooks Pureflow2 Bluebird Miles: 2.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 8 in Anaheim from the hotel. Sea level running is fun. 7:05

6 equivalent for the day in the park

Brooks Pureflow2 Bluebird Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Equivalent miles from all day in the park

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Equivalent miles from all day in the park

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
270.5220.007.007.00304.52
Brooks Pureflow2 Bluebird Miles: 89.502014 Push Ups Miles: 945.00Kinvara 3 Robo Miles: 99.00Mizuno Cursoris Miles: 5.002014 Plank Minutes Miles: 33.00Saucony Cortana 3 (green Machine) Miles: 39.42Saucony Fastwitch 6 Miles: 12.00NB MT110v2 Miles: 10.10Adidas Audios Boost Miles: 31.50
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