Run fast

Week starting Dec 13, 2009

15% off for Fast Running Blog members at St. George Running Center!

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

2016 Races

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Bike Lifetime Miles:						8003.27
Elliptical Lifetime Miles:						1295.72
Stairmaster Lifetime Miles:						3252.63
Rowing Machine Lifetime Miles:						335.05
Swimming Lifetime Miles:						14.97
Treadmill Lifetime Miles:						1111.92
Saucony Kinvara 2 Grey Lifetime Miles:						994.29
Saucony Kinvara 2 Blue Lifetime Miles:						528.18
Salomon SpeedCross III Lifetime Miles:						263.03
La Sportiva Vertical K Lifetime Miles:						78.50
Nike LunaRacer +3 Lifetime Miles:						129.20
Nike LunarLaunch Lifetime Miles:						319.30
Nike Pegasus 31 Light Blue Lifetime Miles:						640.75
Altra Lone Peak 2.5 Lifetime Miles:						99.50
Nike LunaRacer V3 Camo Lifetime Miles:						76.02
New Balance 890v4 Lifetime Miles:						41.25
Nike Pegasus 33 Lifetime Miles:						12.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
27.08	14.00	1.50	0.00	19.00	61.58

Elliptical Miles: 7.25	Stairmaster Miles: 8.25	Saucony ProGrid Omni 7 Miles: 8.00	Nike Lunar Elite 2 Miles: 34.58	Rowing Machine Miles: 3.50

Sun, Dec 13, 2009

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

Elliptical Miles: 2.25	Stairmaster Miles: 8.25

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Mon, Dec 14, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
7.00	1.00	0.00	0.00	0.00	8.00

I found a secret treadmill at the gym that goes 15 mph. I got up to 13.5 mph but I didn't want to push it for fear that I would ruin my hamstring.

I always knew this but I never calculated the numbers. This obviously explains why it gets harder and harder to go faster. Going from 8 to11 mph you decrease 2 mins per mile but from 12 to 15 you only decrease by 1 min. Not only that but you expend exponentially more energy as the speed goes up.

MPH	Pace
15	4.00
14.5	4.08
14	4.17
13.5	4.27
13	4.37
12.5	4.48
12	5.00
11.5	5.13
11	5.27
10.5	5.43
10	6.00
9.5	6.19
9	6.40
8.5	7.04
8	7.30

Saucony ProGrid Omni 7 Miles: 8.00

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Tue, Dec 15, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
4.50	3.00	0.00	0.00	0.00	7.50

Nike Lunar Elite 2 Miles: 7.50

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Wed, Dec 16, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.33	4.50	0.50	0.00	3.00	8.33

I like my new Lunarlites!

Elliptical Miles: 3.00	Nike Lunar Elite 2 Miles: 5.33

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Thu, Dec 17, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
3.00	3.50	1.00	0.00	0.00	7.50

On the treadmill, again.

3 miles at 7:00, 3.5 at about 5:45 and last mile at 4:50. 0.5% incline.

Nike Lunar Elite 2 Miles: 7.50

Comments(3)

Fri, Dec 18, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	5.50	5.50

Elliptical Miles: 2.00	Rowing Machine Miles: 3.50

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Sat, Dec 19, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
12.25	2.00	0.00	0.00	0.00	14.25

Ran up 33rd south, north over the freeway and back through Sugar House.

~6:30 pace.

Nike Lunar Elite 2 Miles: 14.25

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
27.08	14.00	1.50	0.00	19.00	61.58

Elliptical Miles: 7.25	Stairmaster Miles: 8.25	Saucony ProGrid Omni 7 Miles: 8.00	Nike Lunar Elite 2 Miles: 34.58	Rowing Machine Miles: 3.50

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