Decide--Commit--Succeed

Week starting Jan 17, 2010

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Location:

Spanish Fork,UT,USA

Member Since:

Aug 01, 2006

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

I started running about ten and a half years ago. I have ran three marathons. SGM in 2005, Ogden in 2006, and SGM 2006. My best time in a marathon is Ut. Valley Marathon 3:59:46. I have ran seven half marathons, some 10k's and 5k"s. My favorite marathon is SGM.I have ran 13 Marathons, will be during my first Ultra in march of 2013, it will be the Antalope Island Buffalo Run, a 50k.

2008 SGM PR 4:02:23 The best is yet to come.

Short-Term Running Goals:

Short term running goal is to increase my four days a week of running to five to six days a week. Do more speed work this coming year. Bring my times down. I would like to do SGM in 4 hrs or less.

Long-Term Running Goals:

Keep up with my Brother Clay in a marathon, someday do a sub four hour marathon, and BQ.

Personal:

I have been married for 34Years, and am still madly in love with my wife Wendy. I have four children and six Grand children.

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Kayano Yellow And Bkacl Lifetime Miles:						310.35
Asics Kayano 19's Lifetime Miles:						289.25
Brooks Cascaidia 7 Lifetime Miles:						267.09
Asics Nimbus 14 Blue Lifetime Miles:						29.80
Asics Gel Nimbus 15's Lifetime Miles:						292.28
Asics Gel Nimbus 15's Lifetime Miles:						252.37
Asics Nimbus 15's Lifetime Miles:						331.11
Jayant 19 Silver And Blue Lifetime Miles:						267.09
Asics Nimbus 15's Green Lifetime Miles:						322.83
No Bus 15,s Orange And Black Lifetime Miles:						249.15
Kayano 20's Lifetime Miles:						293.85
Asics Kayano 20's October. Lifetime Miles:						342.80
Kayano 21 Lifetime Miles:						372.35
Asic Kayanos 21 Silver & Black Lifetime Miles:						344.50
Kayano Blue Pillows Lifetime Miles:						338.15
Kayano 21 B/S Lifetime Miles:						340.20

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
36.23	0.00	0.00	0.00	0.00	0.00	0.00	36.23

Kayano 16's Miles: 28.13	Kayano 15's Red & Black Miles: 8.10

Night Sleep Time: 32.00	Nap Time: 0.00	Total Sleep Time: 32.00

Mon, Jan 18, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.00	0.00	0.00	0.00	0.00	0.00	0.00	7.00

Today the wind was blowing hard out of the Canyon, so a golf course loop was out. So I headed out to Harry's Hill, not all the way my 3.5 mile mark and back home. Mostly a flat course which is okay for my legs needed a break after sat. long run. I did okay just enjoyed the run. I did 25 min on Bowflex, upper body then finished with 200 crunches.

Kayano 16's Miles: 7.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Tue, Jan 19, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.10	0.00	0.00	0.00	0.00	0.00	0.00	7.10

Another nice run today, temps are in the med. forties which made for a good extended golf course loop. I did 25 min on the Bowflex and finished with 200 crunches.

Kayano 16's Miles: 7.10

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Wed, Jan 20, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.03	0.00	0.00	0.00	0.00	0.00	0.00	7.03

I did the Bishop Storehouse extended run today, I felt good for the most part. Another enjoyable weather day around 40 degrees, very comfy conditions. I did anther 200 crunches and we will see what tomorrow brings.

Kayano 16's Miles: 7.03

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Thu, Jan 21, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.00	0.00	0.00	0.00	0.00	0.00	0.00	7.00

A very Brutal run today, I arrived home from work and the wind was blowing hard out of the east, and the canyon. Sometimes it will be blowing hard at my house, but by the time I get to GU Corner there is usually no wind. Not the case today it blew hard the whole run. I went out to my 3.5 mile mark on the way to Harry's Hill and turned back. There were times when it felt like I was not even moving it was blowing so hard, we hung in there and Finished it though. I finished with 200 crunches.

Kayano 16's Miles: 7.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Sat, Jan 23, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
8.10	0.00	0.00	0.00	0.00	0.00	0.00	8.10

Today I went out towards Harry's Hill to my 4 mile mark and turned back. The weather was nice even though it snowed last night, was able to run in shorts the sun was out and made the roads were really messy from the melting snow. It was still a great run.

Next sat long run will be a 16 miler, then the following 9 and then 18 and so on. I will increas every other week and the tweener weeks will be half. I did this a couple of years again and had pretty much an injury free year. Last year I increased every week and ended up injured for St. George Marathon. So I will increase slowly and keep my finger and toes crossed for the coming year.

I made it into the Grand Slam this year always wanted to try it. I figure I'm not getting any younger so this is the year. My Marathons are as follows.

May 15 Ogden

June 12 Utah Valley

August Park City

Oct. St. George Marathon

If anyone has any advice on training for the Slam I am open to any suggestions. have a great weekend and year of running.

Kayano 15's Red & Black Miles: 8.10

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
36.23	0.00	0.00	0.00	0.00	0.00	0.00	36.23

Kayano 16's Miles: 28.13	Kayano 15's Red & Black Miles: 8.10

Night Sleep Time: 32.00	Nap Time: 0.00	Total Sleep Time: 32.00

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