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Week starting Jul 15, 2012

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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!

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.353.0015.130.0070.48
New Balance MT110 Miles: 10.25Kinvara 2 Red Miles: 49.73New Balance MT10 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Up the canyon after work in the rain. When I pulled in the parking lot the wind was blowing, it was raining and the dark clouds were rolling through. I said heck with it, took off my shirt, and ran right into it. I was glad I did as the storm let up after about 20 minutes. Ran 4 miles up at 7 pace. On the way back down I hit the BST at Nunns and got some slippery muddy climbing and trail fun. It was a really fun run. I will have to run this trail section again, it was very enjoyable. 1100 vert, 7:15 avg.

New Balance MT110 Miles: 10.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.002.000.0010.50

Was out for a cruise in the heat after work. Spaced out for about 6 miles and then threw in a 1/2 mile surge (2:40). About a half mile later I was at the track trying a few 400m repeats. They were 77, 77, 76, 74. I did 400m recoveries with them at 7:50 pace. It was hot at the track, 90 degrees. These were on the tail end of a run so I was pretty happy with them considering I am a novice at the track and that this was not planned at all.

I need to start doing this more so I will start small and build it up. I want to be faster when I grow up :).Also I think this is from watching too many Bekele videos on my lunch break lol. Oh how I wish I could kick like that.....

Kinvara 2 Red Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy hot loop around Spanish Fork area after work. 7:00 avg

Kinvara 2 Red Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.130.0013.13

Solo 5am cruise up the canyon this morning. Cruised an easy 46:28 up, and ran 41:31 back. The return includes a cool down mile. The tempo effort (5:50) felt so easy in the 64 degree air this morning I had to keep checking my watch because the effort felt slower. I pushed 2 half mile pickups at 5:15-5:20 pace to get some turnover in. 

Total time for the 13.13 was 1:27:59 (6:42 avg) 

Kinvara 2 Red Miles: 13.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.004.000.0010.50

treadmill work. easy. 15 minutes warmup. 10 minutes at 9.0 , 10 at 9.5, 10 at 10.0, 10 at 10.5. easy cooldown. 6:25 avg for the run.

New Balance MT10 Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.003.000.0018.10

Out and back up AF canyon with Scott and Dan. This was lots of fun as usual. We were met with a headwind running up the canyon so we took turns leading to wind break for each other. Scott stashed water which was very nice. At the turn around we ran a 3 mile push. Scott took off (beastmode) and Dan and I ran together. 3 in 17:10 without a hard push on the first. Scott was much faster. Cruised the rest of the way back down. We saw Julie E. and a group running and said hi. Lots of people up the canyon today. Great morning! 1500 vert the first 9. 7:00 avg for the run.

Kinvara 2 Red Miles: 18.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.353.0015.130.0070.48
New Balance MT110 Miles: 10.25Kinvara 2 Red Miles: 49.73New Balance MT10 Miles: 10.50
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