| 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 | | 46.20 | 8.00 | 0.00 | 0.00 | 36.00 | 90.20 |
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| Nike Pegasus Shield Miles: 28.60 | Stairmaster Miles: 23.50 | Treadmill Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 5.50 | Rowing Machine Miles: 6.00 | Nike LunarRacer Blue Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.10 | 0.00 | 0.00 | 0.00 | 0.00 | 20.10 |
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Great run in the Northwestlike rain with Kevin and Scott. We started at 6200 S., went south along Wasatch Blvd, through Tanner Park and back through Millcreek and Holladay. We were a bit worried that the weather could make a turn for the worse but it turned out to be perfect temps and running in the rain was actually quite nice. For a brief moment I was reminiscing about my short stint in Seattle and the rainy long runs in the Bay Area. We kept the pace semi brisk (averaged 6:37) but just slow enough for constructive and entertaining conversation. The time flew by and fortunately my right knee didn't act up too much. Phew!
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| Nike Pegasus Shield Miles: 20.10 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Knee is sore from yesterday.....soreness WILL go away. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 6.50 | 12.00 |
| Brick workout at the gym. 65 minute spin class with 4 sets of intervals then 5.5. miles on the treadmill. My knee feels better the when I run faster so towards the end I got it down to around a 6 min pace. |
| Treadmill Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 5.50 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
| A few days ago I put my fins and swimming suit in my car. Today I took the fins and swimming suit into the gym. The next step is to use them. PM: PT |
| Stairmaster Miles: 9.50 | Rowing Machine Miles: 1.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| I woke up late on purpose so that I couldn't run too far and hurt my knee. 6:30 avg. pace around Sugar House and a couple of laps around SHP. Shorts weather! |
| Nike Pegasus Shield Miles: 8.50 |
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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 | 9.00 | 9.00 |
| 8100 meters on the rowing machine in 38 minutes then 4 on the stairmaster. My rowing stamina wasn't as bad as I thought it would be. |
| Stairmaster Miles: 4.00 | Rowing Machine Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.10 | 8.00 | 0.00 | 0.00 | 0.00 | 20.10 |
| Fun run with Scott, Kevin, Mike, DAN, and Reed. We met in AF but decided it was too windy so we drove up to the Parkway in Riverton. We did a 10 mile out and back to the south at about a 7 min pace then started our tempo. There was a strong southerly wind going north so for the first 5 miles of the tempo we took turns leading the pack. Our splits were about 5:38, 5:44, 5:35, 5:35 and 5:32. This was a pretty solid effort into the wind so at the turn around I think we were all a little weary of hammering it back to the cars. Heading back we ran 5:19, 5:22, 5:25 then decided to back it off for the last two. The last two were about 6 and 5:45 making the average for the whole run 6:19. One of these days I will try taking it easy in the warm up to see how that affects me on the more important tempo at the end. I think the faster pace left the knee feeling better than it did after my long run last Sunday. The real test will be how it feels tomorrow. Tough runner award today goes to Mike to stuck in there for our blistery 5 miles into the wind. |
| Nike LunarRacer Blue Miles: 20.10 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 46.20 | 8.00 | 0.00 | 0.00 | 36.00 | 90.20 |
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| Nike Pegasus Shield Miles: 28.60 | Stairmaster Miles: 23.50 | Treadmill Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 5.50 | Rowing Machine Miles: 6.00 | Nike LunarRacer Blue Miles: 20.10 |
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