| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 59.50 | 12.20 | 0.00 | 0.00 | 20.25 | 91.95 |
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| Nike Pegasus 31 Miles: 62.25 | Stairmaster Miles: 20.25 | Saucony Kinvara 2 Grey Miles: 3.25 | New Balance 1400v2 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 6.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Great run with JP, Scott and Nate out on the Parkway in Riverton. The miles flew by with nice company and I actually felt pretty good for a change. Scott brought up the idea of Boston so I am seriously considering it.
Mixed in a 10k tempo at 5:40,5:39,5:40,5:39,5:36,5:32
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| Nike Pegasus 31 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 8.25 | 11.50 |
| 3.25 on TM and crosstraining. It was a good sign that I wasn't too tired after yesterday's run. There is some hope that I can run well at the 10k this weekend.
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| Stairmaster Miles: 8.25 | Saucony Kinvara 2 Grey Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran with Noah around Millcreek. He is back from hibernation.
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| Nike Pegasus 31 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| I chose to do a workout at the gym on the stairmaster because my groin it tight and the massage last night left it very sore. I am not really looking forward to another ice bath tonight.
620 floors, 25 minutes at threshold, effort + time ~12 miles
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Easy run with James and Noah around Liberty Park. Groin feels night and day better from a couple of days ago. The massage and ice bath combo works miracles.
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| Nike Pegasus 31 Miles: 11.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Dan and Noah around Sugar House. 10k tomorrow!
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| Nike Pegasus 31 Miles: 8.00 |
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| | Race: |
SLCTC Winter Series 10K (6.214 Miles) 00:33:50, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Arrived at 9 at the same time as Mr. Murphy. I mistook him for a high schooler because he was sporting an Alta singlet. Warmed up 4 by myself and was feeling ok. Race got off on time and rather than jumping into the lead pack I held back hoping I could close the gap over the course of the race. It didn't happen but I am still ok with the result because I didn't fall apart at the end. My time was still close to 2 minutes slower than I ran in 2012 but I certainly don't think I am really 2 minutes slower. I attribute the slower time to getting adapted to running considerably more miles than I ever have over consecutive weeks. Since December I have strung together 10 consecutive weeks averaging ~80 miles per week with no doubles. For the 15K I plan to taper a bit more and see if that makes a difference. I also think I need to slow down my ~13 mile weekday runs a bit and try a few doubles to keep the miles up.
6 mile cool down with Toni and a new guy from Ohio, Peter Carroll, who finished 4th. Also met Nathan Peters for the first time. He dominated the race with a sub 32 time. I think he will be giving the OTQ a go this year by switching to more road racing. I think he has a good shot.
5:17,5:22,5:25,5:31,5:33,5:30, .2@5:15
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| Nike Pegasus 31 Miles: 10.00 | New Balance 1400v2 Miles: 6.20 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 59.50 | 12.20 | 0.00 | 0.00 | 20.25 | 91.95 |
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| Nike Pegasus 31 Miles: 62.25 | Stairmaster Miles: 20.25 | Saucony Kinvara 2 Grey Miles: 3.25 | New Balance 1400v2 Miles: 6.20 |
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