| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 378.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 774.70 | 218.40 | 12.20 | 0.00 | 1005.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pushed half marathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Ran 4 with Cathy and Kristal at very easy pace. Ran the rest at 8 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran four 1-milers with strength work in between each mile interval. Increased speed each mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.10 | 0.00 | 0.00 | 5.60 |
| 3.5 miles (8:40) TM and 2.1 (7:10) mile out-n-back from the work.
Added some strength training in between the TM miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran on the TM. Would have ran further but I ran out of time
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 1 min pick ups after each mile. 8:25 ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Evening run on the TM at the rec ctr. easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch-time run on the treadmill at work. 1 mile pick me ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 13.10 | 0.00 | 0.00 | 13.50 |
| St George Half
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Trail run Frary Peak
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy lunch time run on the TM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran a loop around town.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy run with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First run since my accident. Took it very easy. Lots of walk breaks. Neck & back was a little tight for the rest of the days. This is going to be a long come back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Easy quater mile runs with easy strength work in between
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Angels landing at Zions NP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran with Cathy and Kristal
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran a little during lunch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran with Cathy and Kristal
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Ran easy to yoga. I was caught snoring in yoga class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run for lunch. ran to the top of Bloomington dr and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trail with cathy on red mtn. Went up gunsite and came down the ivins side.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran to yoga. Hit the stairs on the way at dixie coll
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Did a little trail running around the hills at work. Nice day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| evening run. ave 7:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| run 8:10 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy run/trail with joseph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| run 1min walk 3 min. run was on feel. some good paces in there!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Trail run around work. 8:45 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| virgin river trails. got up too late so things got a little warm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| run during lunch. part road, part trail. ave 8:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| lunch time run on trails. slowly picking this running thing up again. ave 8:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trail with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Bike r7de this morning with cathy and the beckstrands. Evening run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM at the rec ctr
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Five mile on the treadmill and then had to run home since cathy left me at the rec ctr.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM - 20 min warm-up, 4xladders with no surge on the last, 5 min cool down. ave 9
First day of Marathon Training. Here I go again!
Yoga tonight was a life saver.... muscles were a little sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run with surges at each mile. 8:30 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran out in the hot (90), dry wind of st george for lunch. Ran harder this time to out run the horse flies. I got bit twice but I killed 8 of them. 8 ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run at the rec ctr. First qtr mile was walking then the rest was 8:45 ave. Walking worked out the tightness/soreness. Felt good at the end except for numb arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest... Much needed. Did concrete yesterday and my upper body is numb and tight. Cant feel my hands.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran mostly down the marathon course. Started at snow cyn ball field so my first 1.5 was a climb. Needed the hill. Cathy ran the last 3 miles with me. Ave 8:15 at first... probably too fast. Ran 9:15 is cathy.
First week of marathon training done. Feel good about it. Lots of building to do before I can push it hard. A 3:30 marathon may be too ambitious. Lets see how far I can get these next 3 months.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM - Kept it easy with 30 sec surges after each mile. ave 8:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Ran the hills behind work. Ave 8:10. Faster than I wanted but the deer flies made me run faster. Killed 10 of those little monsters!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Early morning trail run. Chuckawalla TH
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM run for lunch. I was very tight when I started so I kept this very easy. Feel so much better after. ave 8:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.30 | 0.00 | 0.00 | 10.30 |
| Ran the SG Marathon course this morning. Craig ran up and met me as I was coming down. He sped my pace up so this ended up being my faster than planned. Craig is training for a 2:45 time. Ave pace 7:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM run. kept it very easy so as to not hurt my sore legs from last saturday. Felt good to the finish. ave 9:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Bad idea to run in the afternoon. The st george heat was too much. I did okay the first 5 miles at 8:15s. The last 2 were so hard to finish. Lucky for me the nearby golf course had ice water near my trail. Absolute life safer! ave 8:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
| Treadmill run. warmup, 5 miles at MGP (8.0), cool down. total ave 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| ran the red mtn trail from dammeron valley trailhead to gunsite/tuachan. beautiful morning!! Lots of sand!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| TM run. I was planning on running 8 miles but the treadmill stopped at 1:05:00. I didnt feel like starting it up again for less than a half mile. I started at a 6.5 mph and increased the speed 0.1 mph every half hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 0.00 | 6.50 |
| TM track workout (56:00)
Warm-up: 1 mile at 6.5 mph (9:13) and 4 progressive 200 (7.5, 8, 8.5, 9mph) with 200 recovery
6x400 (8.5 mph / 7:03) with 400 recovery
2x200 (8.2, 8mph)
1 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM easy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| TM tempo. 2 mi warmup, 3x1mi tempo at 8mph (7:30) with 400 recovery, and 2 mi cool down. All wu, recovery, cd at 6.7mph (9:13)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| Ran the last half of the STG Marathon Course. Felt great! Ran a minute a mile faster than I wanted. I hope I dont regret that later. ave 7:50 (8:30, 8:14, 7:54, 7:48, 7:49, 7:48, 7:50, 7:52, 7:27, 7:35, 7:22, 7:44, 7:45, 7:50) That is the most consistent I have ever run.
First month of marathon training is a success. Next week is recovery and hopefully I can build up more endurance by the end of next month.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| TM easy (9:10) - Warm-up with my xfit warmup. half way through the run I did some more xfit stuff. Feel good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.00 | 0.00 | 6.80 |
| Track - 6x400 with 400 recovery
Good warmup with 100's and a lap of stretches. Long cool down. My 400 invervals were very consistent (time: 1:41, 1:41, 1:41, 1:41, 1:40, 1:42) My goal was to hold 6:40 pace. Very happy with my first track workout. But, hot and muggy!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Early morning trail run/walk with family over the top of snow cyn.
Afternoon 5 mile TM run (easy) with a little bit of weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran from gunlock to ivins. Ave 8:20. rolling hills, humid and very beautiful. The splash pad at the park was the best part.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM run easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran outside in the las vegas heat. moderate pace 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 2.00 | 0.00 | 0.00 | 7.60 |
| TM 5 ladders (7,7.5,8,8.5) with 4 min recovery. After recovery ran mile at MGP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| It was suppose to be an easy run. Ran by feel but quietly measured the run on my phone app. Ave 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| Ran the last half of SGM course. ave 7:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| TM easy pace/recovery. ave 8:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Track
Ran to the track and then a few more extra easy miles with craig. Warm-up with dynamic stretches and 4x100.
Ladder - 400, 800, 1200, 800, 400 at 7:00 pace. 400 recovery. ran home for cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Trail Run - Snow Cyn's west canyon trail. 9:30 going up 8 coming back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM easy 9:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| My longest run since Oct 2014. I was a little nervous and ill prepared. Not enough water and food. Last 3 miles were tough. But, a good finish. Ave 8:28 (8:36, 8:27, 8:18, 8:10, 8:04, 8:01, 8:15, 8:55, 9:24, 7:58, 8:33, 8:06, 7:45, 8:48, 8:05, 9:03, 9:08, 9:02) Rollers the first 8 miles with a hugh climb on mile 9 & 10. Gradual down for next 4 miles. Mile 14 was another BIG climb and steep drop on the other side. Last 3 miles was a gradual climb.
We ran along the frontage road from the toquerville exit I-15 back to st george (running ctr). Very warm morning! Lots of hills!!! (LOTS!)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Easy run around town. Cool temps this evening. 8:45 ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| TM - easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.40 | 0.00 | 0.00 | 6.40 |
| 4 miles TM follewd by MGP for the end outside
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| ran the mayors loop on the virgin river. It was a little late in the morning. Very warm. ave 8:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.70 | 0.00 | 0.00 | 5.70 |
| Mayors loop virgin river. Very nice cool morning. Ave 7:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.20 | 0.00 | 8.20 |
| Track 800's only 4x with 400 recovery. ave 3:24
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 400 easys with strength work between each 400 (ie; pushups, pullups, k2b, thrusters 95#, situps, back extensions, dips)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 7 TM miles and finished with 2 miles outside. Easy pace on the TM. MGP outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9s around the virgin river trails
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 3.00 | 0.00 | 8.40 |
| TM. 2 mile WU, 4 ladders (7,7.5,8,8.5,9), recovery, 2x800, WD
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 2.00 | 0.00 | 0.00 | 8.20 |
| TM. accelerated tempo. every half mile added a 0.1mph. topped at 8mph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.20 | 0.00 | 0.00 | 5.20 |
| Bloomington Loop during lunch. Ave 7:45 And, I got caught in the rain!! :D
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.20 | 0.00 | 0.00 | 14.20 |
| STG course this morning. ave 8:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Easy TM run. 9's
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 6.00 | 0.00 | 0.00 | 9.50 |
| TM - intervals 6x1mi at 15sec faster than MGP. 400 recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| TM easy. ave 8:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long run on the TM. Broke my TM PR. prevoius pr was 10 miles. ave 8:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM easy
ran a 9:05 pace (6.6mph). Every half mile I ran a 8:00 pace(MGP) and increased it 10 sec every half mile. By 5 miles the MGP was 1:50. ave 8:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Shin splints are killing me. Taking a rest week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Nice run on the mayors loop virgin river. Cool morning. Felt good. ave 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy, short run. Legs are sore. I don't know why!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run. half on road and half on trail.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Long run on the SGM course. Ave 8:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Ran during lunch. Too Hot!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Lunch time run. 15sec slower than MGP. HOT HOT!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.70 | 0.00 | 0.00 | 7.70 |
| lunch run. Still too Hot!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| My longest run this year. ave 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran virgin river trails with cathy. easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| Ran bloomington loop for lunch at MGP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran during lunch. bloomington loop and came back on trail behind work. moderate pace 8:19
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| Trail on Timp. Beautiful day!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 2.00 | 0.00 | 0.00 | 6.20 |
| Bloomington loop +
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Morning run with cathy. 5.6 mi
Trail 7 mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run. trail. easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| red hills loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| blah!!
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| | Race: |
St George Marathon (26.2 Miles) 03:43:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Better than expected!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min of Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 min of Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Zen trail of with cathy and friends. Felt good
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning: 21min yoga
Evening: couple miles walk with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swim and short bike ride. Nice workouts
Swim: 5x50, 2x200 (4:00), 50 back
Bike 12 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Lunch-time run to bloomington park and back. Ave 8:02. Felt really good!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Lunch-time trail run. Ran the trails south of the plant along the virgin river. Cool area. Last mile was a hard push. Feel good! Ave 8:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.20 | 0.00 | 0.00 | 4.20 |
| lunch time run to bloomington park and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| Lunch time run. Finally some cooler weather. Ave 8:02
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| Lunch time run. Out ans back. Ave 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.20 | 0.00 | 0.00 | 11.20 |
| Ran the snow cyn half course with john. Ave 7:40 I always run faster when with friends
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Bloomington loop. ave 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.20 | 0.00 | 0.00 | 5.20 |
| Bloomington loop for lunch. ave 7:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| lunch time run. ave 8:07
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with cathy and friends
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.40 | 0.00 | 0.00 | 4.40 |
| lunch time run around. ave 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Lunch time run. Ave 8:10 Very nice weather!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Snow cyn half. Not sure of my time. Ran free! 1:41:30 and 11th in age group
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| yoga today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| lunch time out and back. Windy and cold day! ave 8:17
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Went running with Cathy this morning. Beautiful day in St George!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch-time out and back. It started as an easy run but a City employee almost hit in his semi truck and that pissed me off. So I ran 7:30's
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran with Cathy on the red cliff loop. ave 9:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Lunch run on TM. Ran accelerations. Started at 6.1 pace and every 0.1 mile I increased the speed 0.1. 2x (6.1 to 8.5). Half mile cool down. Time 46min
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Bloomington loop during lunch. Beautiful day and weather! Ave 7:46
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.60 | 0.00 | 0.00 | 4.60 |
| Lunch time run. out and back. ave 7:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| easy out and back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Ladders and Strength
1mil - WU, recovery of PU, burpees, hang power cleans
2mil - ladder (6.5-8) min intervals, recovery of K2E, burpees, hang cleans
3mil - ladder (7-8.5) min int, recovery of K2E, burppees, back squats
4mil - ladder (7-8.5) min int, rec 0.3 mil easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Pre-thanksgiving dinner run. mayors loop on virgin river trails. ave. 8:09
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights. Bench press, back, abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Trail run with club. We ran suicidal tendencies.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM easy one mile intervals with strength training in between.
1mi w/ 10 burpees & 5 K2E
2 mi w/ 10 back squats & 6 K2E
3 mi w/ 10 burpees & 7 K2E
4 mi w/ 10 front squats & 8 K2E
5mi w/ 5 of burpee, back squat, K2E, front squat
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Ran bloomington loop for lunch. ave 8:05. Almost quit after mile 1 but I saw a runner up ahead and had to pass him. Glad I made the whole run!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Same as yesterday. Ave 7:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.60 | 0.00 | 0.00 | 5.60 |
| Bloomington loop plus a loop around the park for added mileage. Ave 7:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Run around town. ave 8:01
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Bloomington loop with a loop around the park on the way out and on the way back. Ave 7:52
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| TM easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Bloomington loop for lunch. ave 8:13
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran easy with cathy. Ave 8:49 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran around oceanside along the strand. ave 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run with cathy along the shore. Beautiful! Ave 8:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2 miles warm up on TM. 2 miles to the point and back. 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Beautiful m orning run in oceanside. The beach is awesome to run along. ave 8:09
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.20 | 0.00 | 0.00 | 5.20 |
| 1 mile WU
4xladders at (7,7.5,8,8.5mph) on 1 min intervals
last ladder a (7,7.5,8,8.5,9) with 9 for 2 min
1 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 6.50 |
| Ran up and back on the river trail from our resort. Ave 8:09
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Last morning ocean run of our trip. Beautiful morning. ave 8:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Bloomington loop with 2 loops around the park. Ave 7:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch time run on the Bloomington Ranches loop from work. ave 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM intervals with strength training in between.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran the marathon course with cathy. The wind made it very cold. good run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run. Pyramid 6.6 to 7.5 increasing the speed 0.1 mph every quarter mile. At the top of the pyramid I raised the incline every 0.5% every quarter mile. then came back down. ave 8:26
Strength work before run. Short "cindy". I have a long ways to go to get back in shape!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy TM run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 774.70 | 218.40 | 12.20 | 0.00 | 1005.30 |
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