relentless forward progress

Week starting Mar 31, 2013

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

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!

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
64.15	13.10	0.00	0.00	77.25

New Balance MR00 Miles: 15.60	X - Elliptical Miles: 10.50	X - Stairmaster Miles: 10.60	VFF KSO Trek Miles: 5.04	Saucony Virrata Miles: 27.26	X - Spin Cycle Miles: 17.00

Mon, Apr 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.40	3.10	0.00	0.00	12.50

8 very easy progression miles. 5k at MP, easy cool down. 7:12

New Balance MR00 Miles: 12.50

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Tue, Apr 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Easy recovery day on the elliptical. Kept adjusting the resistance to keep the hr 133-138. Weights and roller afterward.

X - Elliptical Miles: 10.50

Comments(2)

Wed, Apr 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

Hit the stairmaster pretty hard after work. 510 flights. Excited to run with the fellas in the morning.

I feel fantastic. So excited for Boston but now that i feel like this I'd sure like six weeks to tune up :).

X - Stairmaster Miles: 10.60

Comments(2)

Thu, Apr 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.30	0.00	0.00	0.00	17.30

am - Easy 12+ with Scott, Mike, Reed, Toni, Jacob, and Chris on what was an absolutely beautiful morning. The silent float for some of the way back in the dawn was perfect. Grass loops and fun conversation after was great too. 7:09

pm - easy regeneration grass loops out at the sports park in the vibrams. beautiful afternoon :). 8:00

VFF KSO Trek Miles: 5.04	Saucony Virrata Miles: 12.26

Comments(4)

Fri, Apr 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	0.00	11.10

1 hour spin class, hard but lots of fun. I'll call it an easy hour of running. Ran a easy 5k shakeout after. Weights this afternoon.

X - Spin Cycle Miles: 17.00	New Balance MR00 Miles: 3.10

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Sat, Apr 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	10.00	0.00	0.00	15.25

Slept in tis morning and started the run at 8:00, which is 10 Boston time. I ran te Spanish Fork half marathon course with a small detour to extend the route to 15ish. I stashed bottles last night and took 2 gels on the way. The workout was a 4 mile warmup, 10 miles at MP, and just over a mile cool down. It went really well. I have tried to dial in to a MP pace that is sustainable given my recovery from my injury and think I've done a good job.

I've done about as much as I can to prep. Time for a short 8 day taper and then to enjoy the Boston experience. Thanks for the support!

avg pace for the run 6:33

Saucony Virrata Miles: 15.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
64.15	13.10	0.00	0.00	77.25

New Balance MR00 Miles: 15.60	X - Elliptical Miles: 10.50	X - Stairmaster Miles: 10.60	VFF KSO Trek Miles: 5.04	Saucony Virrata Miles: 27.26	X - Spin Cycle Miles: 17.00

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