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December 25, 2024

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Location:

Dogtown,Ut,

Member Since:

Jan 02, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs: 2:26:29 marathon @ St.George '14; 1:09:55 1/2 mar. '08; 31:00 10k '07

Short-Term Running Goals:

Love running now.

Long-Term Running Goals:

Love running forever!

Personal:

My perfect day would include a run through the desert, time with my wife and girls, tasty homemade meals, and a nice nap in the middle.
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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adios Lifetime Miles: 512.25
Rocket 2 Lifetime Miles: 109.00
Kinvara Grey Lifetime Miles: 222.00
Vazee Pace Lifetime Miles: 437.75
Pace Blue Lifetime Miles: 231.75
Boston Lifetime Miles: 520.25
Peg Green Lifetime Miles: 544.00
Speedgoat Lifetime Miles: 325.00
Peg Purple Lifetime Miles: 509.50
Ravenna Lifetime Miles: 525.50
Barefoot '18 Lifetime Miles: 6.75
Levitate Lifetime Miles: 419.50
Peg NOP Lifetime Miles: 380.00
Peg Blue34 Lifetime Miles: 408.25
Solar Glide Lifetime Miles: 210.00
Levitate Black Lifetime Miles: 83.75
Mon, Dec 14, 2009
Total Distance
14.00

AM - 5 Treadmill.  Started easy like usual, but it seemed hard; so I turned it down even more and just trudged my way through.  One good thing about the treadmill on a Monday is that I can jump off and stretch and get things moving easier that if I was out and about.  (Five Fingers 109.85)

afternoon - 9 Michigan.  Ran a controlled Michigan today with some of the boys.  Our "5K" sections were 6:00 and our "10K" sections were 6:30.  A solid workout.  I am trying to teach them to run this workout correctly and together and that will greatly benefit our team in the future - but it is hard when half of them don't show up.  Molly's Mile.  (Triumph silver 130.15)

Retired my Landreths and Stratus bees today.  Giving them to the shoe drive we've got going on in school.

Five Fingers Miles: 5.00Triumph Silver Miles: 9.00
Comments
From Paul on Tue, Dec 15, 2009 at 09:48:50 from 174.23.191.243

I'm curious as to what your "Michigan" workout is. Back in college, we'd run the "Michigan" about once/year. Our coach picked it up from his days at UMich. Basically we did a 10K worth of intervals: 1600m on the track, recovery jog to the road, 2-miles on the road, recovery jog back to track, 1200m on the track, recovery to the road, 2-miles on the road, recovery to the track, 800m on the track. Done. It was brutal. It was usually at 10K or 8K pace. I think the fastest I ever ran it was as a freshman, 4:45-10:20-3:35-10:20-2:17. After that, I learned to run it slower.

From Superfly on Tue, Dec 15, 2009 at 09:53:08 from 208.117.127.110

how long is your shoe drive thing... I've got some!

Paul how do you remember numbers like that from workouts?

From Paul on Tue, Dec 15, 2009 at 11:08:33 from 174.23.191.243

That workout is very vivid to me, because it was so hard, and because I was a freshman trying to prove myself to everyone. And also, the mile and two-mile intervals were only a couple seconds off my high school PRs (I ran 4:41 and 10:16 in high school).

From Holt on Tue, Dec 15, 2009 at 17:04:44 from 204.113.55.41

The Michigan is a brutal workout - that's why you don't forget it. But that is also the reason that we ran it at such a controlled pace - to teach the team to run it correctly. We do ours all on the road and it goes 1 mile warm/1 mile 5K/1.5 mile 10K/.75 mile 5K/1.5 10K/.5 5K/1.5 10K/400 all out and then cool down. The first time I ran it with the kids, they all took off way to fast (the top kids were going for 5:15 and 5:30 respectively) and it killed them later. The key to the workout is learning how to run the recovery at a still hard pace but very relaxed. So I decided to start off the paces slower and teach them how to use the recovery correctly and to make it through. Anyway... it is now my favorite workout. Although we didn't kill the pace, it left me feeling the best I have in weeks/months after yesterday's run.

Clyde... and anyone else who has shoes, we (PVXC) are collecting them through this week to donate to the oragnization Soles4Souls.

From Paul on Tue, Dec 15, 2009 at 17:16:14 from 76.27.122.123

That's cool you're teaching the kids "controlled pace" early on in their running careers. It's a lesson that I didn't learn for quite some time, and especially not in high school (where every run turned into a race...definite bad for development). Run smarter, not harder.

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