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Week starting Sep 01, 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
74.0020.000.000.0094.00
Nike Pegasus Miles: 26.70Kinvara 3 Black Miles: 10.10NB MT110v2 Miles: 24.20Mizuno Cursoris Miles: 11.00Saucony Fastwitch 6 Miles: 22.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

am - 10 from scouts with the crew :)

pm - 5 & change in the grass. schweaty

Nike Pegasus Miles: 5.50Kinvara 3 Black Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.202.000.000.0018.20

am- 13.1 up over the golf course to canal road the back on the half course. ran a couple pick ups on the return. 7:00

pm - very easy grass loops at sunset. 8:08

NB MT110v2 Miles: 5.10 Nike Pegasus Miles: 13.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

am- My Mom came up this morning and we ran the highline canal road together. so much fun. Mom is a positive energy powerhouse. she loved the route. it was a great time. 11:05

pm - Golf course loop with a 5, 4, 3, 2, 1 tempo on the return. 4, 3, 2, 1 jogs in between but I kept them fast. 5:35 avg for the T minutes. Hot and muggy afternoon. Legs felt great after the recharge this morning. 6:40

Mizuno Cursoris Miles: 11.00NB MT110v2 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

am - easy at the park. 7:30

pm- late miles, all I had time for today. headlamp and rain :). 6:58

NB MT110v2 Miles: 5.50 Nike Pegasus Miles: 8.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

easy miles on the canal road. beautiful morning. 7:20

NB MT110v2 Miles: 8.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0015.000.000.0022.00

I traveled to St George last night with 7 friends and fellow freaks :), Matt, Scott, Zak, Fritz, Reed, Toni, and Dan. Matt wad kind enough to let us utilize his family's condo, awesome thanks Matt! I know it sounds cheese but there was some magic in the air this morning when we left to run part of the course. We all had slept well and I had a feeling it was going to be a good morning.

The plan was a 5 mile warm up, 15 mile tempo at MP, 2 mile cool down. We started at mile 2 of the course, the condo is right off mile 24 so it worked out great.

The warm up was a little fast (6:45 avg), and then we stopped just before Veyo hill and the climbs for a quick stretch and last minute hydration. We left bottles at miles 5, 11, & 17.

When it was time to start the tempo I laughed as Matt, Fritz, Scott, and Zak dropped us hard and I focused on running my own workout. So awesome though to see those guys fly :). I started a little conservative on the hills and just eased into it.

By the 5 mile mark into the tempo I had dialed it in and just went off effort, only checking the watch as it beeped the miles off. The bottles worked great and I took a gu with each one. It went fantastic. When the sun came up we still had cloud cover so it was nice, although muggy and still 75 degrees.

15 mile tempo in 1:26:33 (5:46 avg) :)! I felt in control and within myself the whole time which is a good sign at the end of a 90+ mile week.

Confidence is high with 4 weeks to go. It's all about being smart and respecting the process for 2 more weeks and then throwing in a proper taper. The whole gang ran excellent today, fun to see. Thanks very much Matt and Scott for driving!

Knocking on the door of a big pr :)

Saucony Fastwitch 6 Miles: 22.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.0020.000.000.0094.00
Nike Pegasus Miles: 26.70Kinvara 3 Black Miles: 10.10NB MT110v2 Miles: 24.20Mizuno Cursoris Miles: 11.00Saucony Fastwitch 6 Miles: 22.00
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