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Week starting Aug 04, 2013

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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
93.890.009.000.00102.89
Nike Pegasus Miles: 74.79Mizuno Cursoris Miles: 10.00Kinvara 3 Black Miles: 18.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 Easy 5 in the grass. Legs are toast from the race :). 8:00

Nike Pegasus Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

 Golf course loop in Spanish fork. first and last mile very easy. Legs loosened up so the middles were fun. Ate bugs on the river trail, yum! 7:06

Nike Pegasus Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.520.000.000.0016.52

 Lunch - easy 5. 7:57

 Dinner - Great run after work from Vintage Park. Took the river trail to the pipeline dirt road and then hit the single track to Bridal Veil falls, beautiful. Cloud cover made the heat much more tolerable. After that first mile the legs felt much better. The climb felt great and the cruise down from the falls was really nice. First and last mile were very slow. Finished it off with a cold soak in the river. Now for ice cream with the kids :). 6:55

Mizuno Cursoris Miles: 5.00 Nike Pegasus Miles: 11.52
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.020.000.000.0015.02

lunch - easy 5. 8:00

pm - Spanish Fork loop after work. headwind was nasty until I got up over the golf course. Rain felt nice. 7:01

Mizuno Cursoris Miles: 5.00 Nike Pegasus Miles: 10.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Another great run with the Thursday group. It was really cool to be standing at Bridal Veil falls this morning while it was still rather dark, with a big group of friends. 6:51

Pm- easy 5 at the sports park with Scott on the grass. 8:00 

Nike Pegasus Miles: 16.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.009.000.0018.10

 Scott came down and stayed with my family last night so we could get am early start on this workout. The plan was to get some tempo miles in on the Hobble Creek half course and some bonus miles. The start line is 18 miles from my home so it works out great. 

We planted bottles at just after miles 9 & 14. It was dark and a little chilly at the start. We decided on a 2 mile warmup, 3x3 mile MPish tempo with 1 mile floats and then a cooldown back to my house.

It was a little tough to get going but the run went great. Warmup (7:40, 6:36).  First set 5:40, 5:32, 5:28.   Float mile 6:40. Second set had the hill and the bike path miles.  Second set 5:32, 5:31, 5:44.  Float mile 7:06. I let Scott go on the second set, he was feeling good. We hit the bottle stop after the second set and decided to scale the last one back a little but still ran it separate.  Third set 5:43, 5:39, 5:42.  Breathing was great on the last set and I was happy the effort felt good with the last 3 flat and not nearly as aided as the first two sets.

I hit 13.1 in ~1:19 & felt great which is a good sign towards the end of a high mileage week and with 4 slow miles on a workout. Cooled down back to my house. Next week will be fun. 6:13 avg for the run.

It was great to have Scott down with my family. The run was just a bonus that topped it off.

 

 

 

Kinvara 3 Black Miles: 18.10
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

 Large group of guys today hit the canyon for some miles. I turned around at Vivian and finished up the last 5 on the grass at the soccer park. Lots of fun running with the guys and with Reed on the return. 7:06

Breakfast at Magleby's after was tasty. 5 guys, over 500 miles this week. :) lots of French toast went down today.

Nike Pegasus Miles: 21.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
93.890.009.000.00102.89
Nike Pegasus Miles: 74.79Mizuno Cursoris Miles: 10.00Kinvara 3 Black Miles: 18.10
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