| Location: Salt Lake City,UT,USA Member Since: Jun 23, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon
St. Louis Marathon (2008) - 3:46:23
St. George Marathon (2009) - 3:30:16
St. George Marathon (2011) - 3:23:52
DesNews Marathon (2012) - 3:29:03
St. George Marathon (2012) - 3:03:43
St. George Marathon (2013) - 2:54:52
St. George Marathon (2014) - 2:51:48
Boston Marathon (2015) - 3:15:43
St. George Marathon (2016) - 2:57:36
Half Marathon
Utah Valley Half (2012) - 1:28:45
St. George Half (2013) - 1:25:45
Hurricane Half (2013) - 1:28:56
Timpanogos Half (2013) - 1:23:22
Utah Valley Half (2014) - 1:23:07
DesNews Half (2014) - 1:23:28 Short-Term Running Goals: 2:45 marathon 1:20 half marathon Personal: Married, 3 boys. Work as an anesthesiologist. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1351.30 | 351.20 | 1.00 | 0.00 | 12.00 | 1715.50 |
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| Blue Nike Flyknit Lunar1 Miles: 103.00 | Volt Nike Lunaracer 3 Miles: 237.50 | Saucony Kinvara 4 Miles: 169.50 | Nike Air Pegasus 31 Miles: 471.50 | Nike Flyknit Lunar2 Gray/Volt Miles: 239.50 | Nike Flyknit Lunar2 Red Miles: 240.50 | Blue Nike Lunaracer Miles: 5.00 | Skechers GoRun Ride 2 Miles: 5.00 | White Kinavara 5 Miles: 92.50 | Nike Lunarglide 6 White Miles: 55.00 | Nordic Track Miles: 273.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 5.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 6 miles @ 7:30 5 miles @ 6:30 3 miles @ 7:30 Strength training |
| Blue Nike Flyknit Lunar1 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles @ 7:30 3 miles @ 6:30 1 mile @ 8:00 Strength Training |
| Volt Nike Lunaracer 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles @ 7:30 2 miles @ 7:00 1 mile @ 6:30 Strength training |
| Blue Nike Flyknit Lunar1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles @ 7:30 2 miles @ 6:30 |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles @ 7:30 2 miles @ 6:00 Strength training |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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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 |
| 8 miles @ 7:30 |
| Blue Nike Flyknit Lunar1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 8 miles @ 7:30
4 miles @ 6:30
1 mile @ 6:00
2 miles @ 8:00
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| Volt Nike Lunaracer 3 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles a little under 8ish pace. Strength training |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5.5 @ 7:30 2 @ 6:30 |
| Blue Nike Flyknit Lunar1 Miles: 7.50 |
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| | 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 |
| 7 miles @ 7:30 1 mile @ 6:00 |
| Blue Nike Flyknit Lunar1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 8 miles @ 7:30
6 miles @ 6:30
2 miles @ 8:00
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| Volt Nike Lunaracer 3 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total, including 2 at 6:30 in Hawaii |
| Nike Air Pegasus 31 Miles: 8.00 |
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| | 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 |
| 8 miles total, 1 mile at about 6:15 pace. Found a cool trail along the beach to run on. |
| Nike Air Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on a couple of hikes around Oahu |
| Saucony Kinvara 4 Miles: 4.00 |
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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 |
| 8 easy miles |
| Nike Air Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles along the beach in Hawaii, about 7:35 pace
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| Nike Air Pegasus 31 Miles: 7.00 |
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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 |
| 8 easy miles, last run in Hawaii
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| Nike Air Pegasus 31 Miles: 8.00 |
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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 | 4.00 | 4.00 |
| 4 easy elliptical miles. Tried running for a second but felt worn down from vacation and the red eye flight back from Hawaii
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A little progression run.
3 miles @ 7:30
3 miles @ 7:00
3 miles @ 6:45
3 miles @ 6:30
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| Volt Nike Lunaracer 3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 miles @ 7:30
3 miles @ 6:30
Strength Training
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| Blue Nike Flyknit Lunar1 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5.5 @ 7:30 2 @ 6:30 |
| Blue Nike Flyknit Lunar1 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles around Holladay, 7:40 pace. Wasn't planning on doing that many miles, but it was a nice day so made it my long run.
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| Nike Air Pegasus 31 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 miles @ 7:30 1 mile @ 7:00 3 miles @ 6:30 |
| Blue Nike Flyknit Lunar1 Miles: 7.00 |
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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 | 4.00 | 4.00 |
| Wasn't feeling it today and achilles was so sore so just did some miles on elliptical.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1 mile @ 7:30
7.5 miles @ 6:30
0.5 miles @ 6:00
1 mile @ 7:30
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| Volt Nike Lunaracer 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles before work. Unfortunately I am on call today. |
| Blue Nike Flyknit Lunar1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 8.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 3 miles @ 7:30
3 miles @ 6:30
1 mile @ 7:30
2 miles @ 6:15
1 mile @ 7:30
1 mile @ 6:00
1 mile @ 7:30
2 miles @ 6:30
2 miles @ 7:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 mile @ 7:30 5 miles @ 7:00 |
| Blue Nike Flyknit Lunar1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy @ 7:30 |
| Volt Nike Lunaracer 3 Miles: 7.00 |
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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 |
| 8 miles, 7:30 pace |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 miles @ 7:30
6 miles @ 6:30
2 miles @ 7:30
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| Volt Nike Lunaracer 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles @ 7:30
1 mile @ 6:30
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| Volt Nike Lunaracer 3 Miles: 6.00 |
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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 |
| 8 miles @ 7:30
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| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm up 8 half mile repeats in 2:45 with half mile jog in between |
| Volt Nike Lunaracer 3 Miles: 2.00 |
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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 |
| 8 miles @ 7:30 |
| Saucony Kinvara 4 Miles: 8.00 |
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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 |
| 8 miles @ 7:30 |
| Saucony Kinvara 4 Miles: 8.00 |
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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 |
| 8 miles @ 7:30 |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 9.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 19 mile run around Holladay, 7:20 average for the run. Warmed up 4 miles and then did 9 mile tempo run , average of 6:35 for the tempo. Then endured the last miles of the run. |
| Nike Air Pegasus 31 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles |
| Saucony Kinvara 4 Miles: 10.00 |
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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 | 4.00 | 4.00 |
| Calves have been pretty sore since Saturday's run and I was on call last night and worked until 3 am, so just did 45 minutes on elliptical and hit the hot tub.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:15 |
| Saucony Kinvara 4 Miles: 7.00 |
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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 |
| 8 miles
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| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles |
| Volt Nike Lunaracer 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Rough run this morning. Met up with James, Jen and Devra for the run. Plan was to run part of the SLC marathon course with a tempo in the middle. Started with a 5.5 mile warm-up. I could tell it was not my day for a good run as I was already feeling tired during this part. Those 3 took off on the tempo and I attempted to for a minute but just didn't have it. Ended up running on my own at about 7:45 pace. I could handle this pace, but never felt great. Did a total of 18 miles.
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| Nike Air Pegasus 31 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 2 miles @ 8:00
4 miles @ 7:30
3 miles @ 7:00
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| Volt Nike Lunaracer 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles total. Did 3-2-1 workout. 2 mile warm-up then 3 miles @ 6:30, 2 miles @ 6:15, 1 mile @ 6:00 with a mile jog in between each set. Finished with a couple cool down miles. |
| Blue Nike Flyknit Lunar1 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles
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| Volt Nike Lunaracer 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles |
| Blue Nike Flyknit Lunar1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I am a wuss for cold running, even though it wasn't too bad today, so ended up doing this on the TM. 20 miles total, 7:03 average pace.
4 mile warm up.
10 mile progression run in 65:30. Pace ranging from 6:45 - 6:00 with an average pace of 6:33.
6 mile cool down.
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| Nike Air Pegasus 31 Miles: 20.00 |
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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 |
| 8 miles |
| Saucony Kinvara 4 Miles: 8.00 |
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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 |
| 8 miles Church ball game, hopefully I survive |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, pretty sore from basketball. Amazing how sore something makes you when you haven't done it in a while. |
| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles total with 2x2 miles @ 6:30 pace during the run. |
| Volt Nike Lunaracer 3 Miles: 14.00 |
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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 |
| 8 miles around Holladay, 7:42 pace
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| Nike Flyknit Lunar2 Gray/Volt Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 6.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miler, was kind of a struggle. Wanted to do some tempo miles but wasn't sure how many because I was a little tired from the start. Ended up doing a 10k at marathon pace in 40:40 or 6:32 pace in the middle. That about did me in and struggled to the end. Average of 7:27 for the run.
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| Nike Air Pegasus 31 Miles: 7.00 | Nike Flyknit Lunar2 Gray/Volt Miles: 13.00 |
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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 |
| 8 miles |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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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 |
| 8 miles |
| Saucony Kinvara 4 Miles: 8.00 |
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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 |
| 8 miles |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles total with 6 miles @ 6:30 in the middle
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| Volt Nike Lunaracer 3 Miles: 10.00 |
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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 |
| 8 miles |
| Nike Air Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles bobbing and weaving along the strip in Vegas. Not the best place for a run, but I figured why not give it a try since I was there. Surprisingly, quite a few others doing the same thing. |
| Nike Air Pegasus 31 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 mile long run today, average pace for the run was 7:19. Did a 10 miles at marathon pace in the middle of the run. Averaged 6:40 pace for those miles. Felt stronger than my last long run, but still feel like I am dragging a little. It has kind of felt like that most of this cycle leading up to Boston. Not sure what to expect from the marathon.
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| Nike Flyknit Lunar2 Gray/Volt Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles around Holladay, 2 pushing a stroller. Pretty sore from yesterday. The worst part about moving is having to figure out new running routes.
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| Nike Flyknit Lunar2 Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy |
| Saucony Kinvara 4 Miles: 10.00 |
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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 |
| 8 miles |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total with 3 miles @6:30. |
| Saucony Kinvara 4 Miles: 8.00 |
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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 |
| 8 miles easy before starting call |
| Volt Nike Lunaracer 3 Miles: 8.00 |
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| | 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 |
| 8.5 easy |
| Volt Nike Lunaracer 3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 4.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles around Holladay. Did 4 miles @ 6:35 pace in the middle.
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| Nike Flyknit Lunar2 Red Miles: 12.50 |
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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 |
| 8 easy around holladay, no watch |
| Saucony Kinvara 4 Miles: 8.00 |
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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 |
| 8 miles |
| Nike Flyknit Lunar2 Gray/Volt Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles |
| Saucony Kinvara 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles total around Holladay, average pace of 7:15. Did a 10 miles in 65:27 (6:32 pace) in the middle. Same route and 10 mile tempo as I did last week. Felt better than last week, so that is encouraging. Last long run before Boston.
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| Nike Flyknit Lunar2 Red Miles: 21.00 |
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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 |
| 8 miles |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay, windy. Did a 5k in the middle in 19:20 (6:13 pace).
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| Nike Flyknit Lunar2 Gray/Volt Miles: 10.00 |
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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 |
| 8 miles easy pace, but it didn't feel easy today. |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles around Holladay, 7:24 pace. Did 5 mile push in middle of the run with a 6:32 average for the run.
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| Nike Flyknit Lunar2 Gray/Volt Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 slow and sore miles around Holladay. Hamstrings felt tight.
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| Nike Air Pegasus 31 Miles: 6.00 |
|
| | 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 |
| 8 miles |
| Saucony Kinvara 4 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total with 2 miles @ 6:30 pace |
| Volt Nike Lunaracer 3 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy |
| Saucony Kinvara 4 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 stroller pushing miles |
| Nike Air Pegasus 31 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles total around Holladay, 7:24 pace. Did 3 faster miles during the run (6:33, 6:17, 6:26). Overall, feel a little worn out. A little nervous for Boston.
|
| Nike Flyknit Lunar2 Red Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles around Holladay, 7:29 pace. Did 1 mile pick up in 6:14
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 45 min. The treadmill at the gym had a program for the last 6 miles of the Boston Marathon, which I did. So, that means I am ready now right?
|
| Volt Nike Lunaracer 3 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles total. Started at 8:00 pace and increased 30 seconds per mile until 6:30 pace.
|
| Blue Nike Lunaracer Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles with a couple of 1/4 mile pick ups here in Boston. Didn't feel so hot, hopefully just the travel.
|
| Nike Air Pegasus 31 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles with a few short pick ups. Felt better today.
|
| Nike Flyknit Lunar2 Red Miles: 3.00 |
|
| | Race: |
Boston Marathon (26.2 Miles) 03:15:43 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
What an awesome experience running Boston was. Since I started running, I have had the goal to qualify and run the Boston Marathon. It definitely lived up to expectations. We got in Thursday and stayed with some friends. Went to a Red Sox game and toured the city a little. The race day experience was fantastic. It was fun to run the course with people lining the streets the entire way. I wore a running singlet with Utah on the front and got tons of "Go Utah" or similar cheers throughout. It was amazing how many people were out on the course even in not the best of conditions.
Running wise, it was not my best of performances. I still wanted to run well, but it was more about the experience for me. During the build up for the marathon, things just never seemed to click or feel right for me. I had long runs that I really struggled on. My easy runs seemed harder than they should have felt or had felt in the past. I struggled with runs that I didn't in my build up for St. George. Going into St. George last year, I felt ready and confident. Heading into Boston, not so much. That being said, I still had ok mileage and had some good runs leading up to the race. Not quite sure what to attribute all this to. Looking back, I was probably a little more lackadaisical in my nutrition and sleep. I have also had a couple of nagging injuries (hamstring and achilles) that have been causing me some trouble. But, I don't thing that was all of my issues. Who knows, I just know it never felt quite right for me leading up to the marathon.
Anyways, race day come and I was excited to run. The weather forecast wasn't looking the greatest (rain and headwinds), but at this point it didn't matter. Had to buy some extra gear there because I wasn't fully prepared for the condition, but that was no big deal. Got up to the athletes village just before 9 and pretty much walked straight to the starting line. Got there, used the port-a-potty and took off my warm clothes and got ready to run. Crazy how many people are running and how congested the course is throughout the race. Plan was to start out running 6:50-7:00 pace and see how things went. Didn't know exactly what to expect weather wise.
The weather was good for the 1st 10 miles or so. No real rain and a slight headwind. Hit the 5k in 21:46 (7:00 pace). Feeling ok, but still early in the race. 10k at 43:09 (6:56 pace). Happy with where I was. Got to the half way point in 1:32:04 (7:01 pace). Was starting to slow slightly and that would continue the rest of the race. Rained a little between miles 10 and 13 before easing up a little rainwise until about mile 20 for me. The headwind persisted and picked up throughout the day. Maintained ok pace, still slowly down as the race went on until, about the 30k mark. Then the wheels really started to come off. After mile 20, had steady rain and stronger headwinds. I continued to slow. A couple periods of short walks to trying and help me out, but I was done for running wise. My quads were really feeling it and overall my legs were toast. Still enjoyed the experience the last few miles though. Got to see me family and friends who were there and the crowds were great. Finished up the race in 3:15:43.
Loved running the race and it was a great experience, one I won't forget. I have had consistent improvement in my running over the past few years and this is the first sort of step back. We'll see where it goes from here. Start with a little time off to recover and go from there. Congrats to everyone who ran and reprsented well.
|
| Nike Flyknit Lunar2 Red Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles meandering around Holladay. My legs are still feeling it big time.
|
| Nike Air Pegasus 31 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Some pick up basketball for an hour and 30 minutes on the bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles pushing the stroller
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Some basketball and 30 minutes elliptical
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on the bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Basketball and 45 min on the elliptical
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Basketball, bike and 1 mile
|
| Nike Flyknit Lunar2 Red Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles around Holladay, 6:53 pace
|
| Nike Air Pegasus 31 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay, 7:13 pace
|
| Nike Flyknit Lunar2 Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical and basketball |
| | Race: |
Zions Children of Haiti 5k (3.107 Miles) 00:21:18, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Small race for a charity that a friend is in charge of. Race was at Sugarhouse park. It is always a small race, but with the rain it was really small this year. I think only 30 people or so ran. I won the race, but nothing too exciting about it. Still have not been too motivated or felt quite right since Boston. Didn't ran too hard, just enough to win. Pick up basketball in the afternoon. |
| Nike Flyknit Lunar2 Red Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Alumni Tournament basketball game |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Alumni Tournament basketball game |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 hr of elliptical and 1 mile |
| Skechers GoRun Ride 2 Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Alumni Game |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 alumni games |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strength workout | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| About an hour on the elliptical and 1 mile run or so.
|
| Nike Air Pegasus 31 Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strength |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strength
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on the bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 miles around Holladay, 7:42 pace |
| Nike Flyknit Lunar2 Red Miles: 6.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strength
|
| | 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 |
| 8 miles around Holladay, ~7:40 pace
|
| Nike Air Pegasus 31 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strength
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 45 minutes of stair master, 15 min elliptical, lifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Iron strength workout then 5 miles around Holladay at 7:34 pace |
| White Kinavara 5 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr of elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Iron strength workout then 4 miles around Holladay @ 7:26 pace |
| White Kinavara 5 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour on the elliptical.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay, 7:48 pace |
| Nike Air Pegasus 31 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 min elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron strength and jump rope |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 min on bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron strength |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 min on elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Car was in shop, so I ran to work. 5 miles @ 7:52 |
| Nike Air Pegasus 31 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strength |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| About 45 min on stair master |
| Skechers GoRun Ride 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron strength |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr of bike and elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min of elliptical and lifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron strength and jump roping
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr of bike and elliptical
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron Strenth
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Stair master and treadmill |
| Saucony Kinvara 4 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Iron strength and jump rope
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Hike to Stewart Falls up near Sundance with the family
|
| Saucony Kinvara 4 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ellptical, bike and lifting
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Elliptical and treadmill
|
| Nike Flyknit Lunar2 Red Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Iron strength and 2 miles
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Elliptical and Stair master
|
| Blue Nike Flyknit Lunar1 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles around Holladay
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Iron strength and 3 miles around Holladay
|
| White Kinavara 5 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Iron strength and 3 miles
|
| Nike Air Pegasus 31 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Iron strength and 3 miles
|
| Nike Flyknit Lunar2 Red Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles
|
| Nike Flyknit Lunar2 Red Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles |
| Nike Flyknit Lunar2 Red Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on elliptical
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles around Holladay
|
| White Kinavara 5 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ironstrength and 3.5 miles
|
| Nike Air Pegasus 31 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay, about 3 of the miles pushing a stroller
|
| Volt Nike Lunaracer 3 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles |
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hr on bike.
weird pain in my foot last night, hopefully it doesnt last
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles around Holladay
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at the gym
|
| Nike Flyknit Lunar2 Red Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 easy
|
| Nike Air Pegasus 31 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4
|
| Saucony Kinvara 4 Miles: 4.00 |
|
| | 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 |
| 7.5 miles around Holladay
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:38 pace
|
| Nike Flyknit Lunar2 Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ironstrength and 5 miles around Holladay
|
| White Kinavara 5 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles around Holladay
|
| White Kinavara 5 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ironstrength and 4 miles around Holladay
|
| Nike Air Pegasus 31 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 at the gym |
| Nike Flyknit Lunar2 Red Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles on stair master |
| Nike Flyknit Lunar2 Red Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles on TM |
| Nike Flyknit Lunar2 Red Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles around Holladay with some random pick ups |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training/lifting
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles around Holladay
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training/lifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles around Holladay |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training/ lifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay |
| White Kinavara 5 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles around Holladay |
| Nike Flyknit Lunar2 Gray/Volt Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay
|
| White Kinavara 5 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles
|
| Nike Flyknit Lunar2 Red Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around Holladay
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay |
| White Kinavara 5 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training and lifting
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the TM. 1 mile @ 6:30 and 1 @ 6:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around Liberty Park after a short day at work, then some lifting.
|
| Nike Flyknit Lunar2 Red Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Lifting and 2 miles on TM |
| Nike Flyknit Lunar2 Red Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Murray Park
|
| Nike Air Pegasus 31 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles |
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay. Picked it up for a few miles.
|
| Nike Air Pegasus 31 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on TM
|
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles |
| Nike Flyknit Lunar2 Gray/Volt Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Lifting and 1 mile
|
| Nike Flyknit Lunar2 Red Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles
|
| Nike Air Pegasus 31 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lifting and cross training
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay. Did a 3 mile pick up in the middle (6:16, 6:29, 6:25).
|
| Nike Air Pegasus 31 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lifting and 5 miles on TM
|
| Nike Flyknit Lunar2 Red Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay |
| White Kinavara 5 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Lifting and 2 miles on TM |
| Nike Flyknit Lunar2 Red Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay |
| Nike Air Pegasus 31 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lifting and 3 miles on TM
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay. Did 3 mile pick up (6:13, 6:13, 6:13), how is that for consistency. Same route as last week, so I ran it a little faster. Hope to continue to build up. Made me jealous that I wasn't running St. George this year.
|
| Nike Air Pegasus 31 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lifting and 5 miles on TM
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay |
| White Kinavara 5 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on the TM. Baby boy #3 came today, everything went well. |
| Nike Air Pegasus 31 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Holladay, some faster ones mixed in
|
| White Kinavara 5 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lifting and 3 miles on TM
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on TM
|
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay. Lack of sleep from the new baby making runs feel harder than normal, but well worth it for the new little guy.
|
| Nike Air Pegasus 31 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on TM
|
| Nike Air Pegasus 31 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 2.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 miles
|
| Nike Flyknit Lunar2 Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay at 7:00 pace. Did 3 mile pick up in the middle (6:05, 6:17, 6:16).
|
| White Kinavara 5 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lifting and 5 TM miles
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles around Holladay
|
| Nike Lunarglide 6 White Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 miles on the TM
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay and Millcreek
|
| Nike Air Pegasus 31 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Lifting and 3 miles on TM
|
| Nike Flyknit Lunar2 Red Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Holladay. Did three 1 mile pickups during the run (5:24, 6:12, 6:10). The 5:24 mile was pretty much all downhill. Felt decent on the run despite the lack of sleep from the new baby.
|
| Nike Lunarglide 6 White Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 easy miles |
| Nike Flyknit Lunar2 Gray/Volt Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles around Holladay, 7:07 pace
|
| Nike Air Pegasus 31 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on TM
|
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles total. Did intervals, 1 min @ 5:30 pace followed by 1 min @ 8:30 pace for a total of 4 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on TM
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 3.50 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles around Holladay, 6:59 average pace. Did the same 3 mile pick up that I have been doing lately. Splits were 5:48, 6:05, 6:07 (6:00 average).
|
| Nike Lunarglide 6 White Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 easy miles |
| Nike Flyknit Lunar2 Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the treadmill. Did 3 miles of 1 min on/ 1 min off.
|
| Nike Air Pegasus 31 Miles: 8.00 | Nordic Track Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles
|
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles with some intervals mixed in
|
| Nike Air Pegasus 31 Miles: 8.50 | Nordic Track Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Lifting and 2.5 miles
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles around Holladay and Cottonwood Heights. Did a 5 mile tempo in the middle (6:20, 6:11, 6:13, 6:22, 6:13). 6:15 average for the tempo and 6:55 average for the whole run.
|
| Nike Lunarglide 6 White Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 miles |
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total with 30 seconds on, 30 seconds off intervals got about 3 miles |
| Volt Nike Lunaracer 3 Miles: 8.00 | Nordic Track Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles
|
| Nike Flyknit Lunar2 Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles with 1 min on/1 min off intervals for 4 miles
|
| Nike Air Pegasus 31 Miles: 9.00 | Nordic Track Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran 8 miles from my house to the gym. Did a 4 mile pick-up (5:47, 5:58, 6:05, 6:05), 5:58 average for the tempo. Lifted a little, then ran 5 miles home.
|
| White Kinavara 5 Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on TM (4 @ 8:00, 6 @ 7:00)
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 10.00 | Nordic Track Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 easy miles |
| Nike Flyknit Lunar2 Red Miles: 4.00 | Nordic Track Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 2.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on TM. Did 5 half-mile repeats at 6:00 pace. |
| Nike Air Pegasus 31 Miles: 7.00 | Nordic Track Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 miles
|
| Nike Air Pegasus 31 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles |
| Nike Air Pegasus 31 Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on TM, I am a wimp when it comes to the cold. Did some faster miles also. About 7:08 average for the run
|
| Nike Air Pegasus 31 Miles: 4.00 | Nordic Track Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles on TM @ 7:45 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:30 average |
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.50 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Holladay, 6:59 average. Did 3 mile push (5:53, 5:57, 6:13) in the middle.
|
| Nike Lunarglide 6 White Miles: 11.00 |
|
| | 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 |
| 8 miles on TM |
| Nike Air Pegasus 31 Miles: 8.00 | Nordic Track Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lifting and 4 miles
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Did a progressive run on the TM. Started at 8:00 pace and the decreased the pace by 30 seconds every 2 miles until I did 3 miles at 6:00 pace. Cooled down 2 miles
|
| Nike Air Pegasus 31 Miles: 13.00 | Nordic Track Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on TM
Lifting
|
| Nike Air Pegasus 31 Miles: 7.00 | Nordic Track Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lifting
1 mile warm up
2 half mile @ 6:00 pace with half mile @ 7:30 after
2 half mile @ 5:45 pace with half mile @ 7:30 after
1 mile @ 5:45
3 miles @ 7:30
|
| Nike Air Pegasus 31 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:00 pace
|
| Nike Air Pegasus 31 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total @ 6:56 average. Did a 6 mile tempo in the middle (2 miles @ 6:30, 2 miles @ 6:15, 2 miles @ 6:00).
|
| Nike Air Pegasus 31 Miles: 15.00 | Nordic Track Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:00
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 miles
|
| Nike Flyknit Lunar2 Red Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm up 5 half mile repeats @ 5:45 pace with half mile between @ 7:30 1 mile @ 5:45 1 mile cool down |
| Nike Air Pegasus 31 Miles: 8.00 | Nordic Track Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 8:00 |
| Nike Flyknit Lunar2 Gray/Volt Miles: 7.00 | Nordic Track Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lifting and 8 miles on TM @ 7:45 |
| Nike Air Pegasus 31 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on TM |
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Essentially the same workout as last week. 15 miles total at about 6:55 pace. Warmed up 3 miles and then did 6 mile progressive run (2 @ 6:30, 2 @ 6:15, 2 @ 6:00). The did last 6 miles about 7:10 pace
|
| Nike Air Pegasus 31 Miles: 15.00 | Nordic Track Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 easy miles
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| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1 mile warm-up
8 half mile repeats @ 5:45 pace with half mile between @ 7:30
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| Nike Flyknit Lunar2 Gray/Volt Miles: 9.00 | Nordic Track Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on TM |
| Nike Air Pegasus 31 Miles: 6.00 | Nordic Track Miles: 6.00 |
|
| | 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 |
| Lifting and 8 miles |
| Nike Air Pegasus 31 Miles: 8.00 | Nordic Track Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy |
| Nike Air Pegasus 31 Miles: 5.00 | Nordic Track Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 7.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles on TM @ 6:55 average pace while watching the Utah - Duke basketball game.
Did a pyramid run
2 miles @ 8:00
2 miles @ 7:30
2 miles @ 7:00
2 miles @ 6:30
2 miles @ 6:00
3 miles @ 6:30
2 miles @ 7:00
1 mile @ 7:30
|
| Nike Air Pegasus 31 Miles: 16.00 | Nordic Track Miles: 16.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lifting and 10 miles with average of 7:00 pace. Did 1 faster mile @ 6:00
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 10.00 | Nordic Track Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on TM |
| Nike Air Pegasus 31 Miles: 7.00 | Nordic Track Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 4.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm up @ 8:00
7 half mile repeats @ 5:45 with half mile in between @ 7:30
1 mile @ 5:45
1 mile cool down @ 8:00
|
| Nike Flyknit Lunar2 Red Miles: 10.00 | Nordic Track Miles: 10.00 |
|
| | 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 |
| Lifting and 8 way TM miles
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 6.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Progressive long run on TM. Did 17 miles total @ 7:03 pace. Started at 8:00 pace and sped up 15 seconds every mile until I was at 6:00 pace and then came back down.
|
| Nike Air Pegasus 31 Miles: 17.00 | Nordic Track Miles: 17.00 |
|
| | 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 |
| 8 easy on the TM
|
| Nike Flyknit Lunar2 Gray/Volt Miles: 8.00 | Nordic Track Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lifting |
| | 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 |
| 8 TM miles |
| Nike Flyknit Lunar2 Red Miles: 8.00 | Nordic Track Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1351.30 | 351.20 | 1.00 | 0.00 | 12.00 | 1715.50 |
|
| Blue Nike Flyknit Lunar1 Miles: 103.00 | Volt Nike Lunaracer 3 Miles: 237.50 | Saucony Kinvara 4 Miles: 169.50 | Nike Air Pegasus 31 Miles: 471.50 | Nike Flyknit Lunar2 Gray/Volt Miles: 239.50 | Nike Flyknit Lunar2 Red Miles: 240.50 | Blue Nike Lunaracer Miles: 5.00 | Skechers GoRun Ride 2 Miles: 5.00 | White Kinavara 5 Miles: 92.50 | Nike Lunarglide 6 White Miles: 55.00 | Nordic Track Miles: 273.00 |
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