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Week starting Aug 17, 2014

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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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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
Total Distance
105.00
Connect Miles: 9.00Kinvara Green Miles: 27.50Hyper Speed 2 Miles: 15.25Kinvara White Miles: 9.50Barefoot '14 Miles: 6.00Lyte33 Miles: 7.50Oregon Miles: 7.50Ronin Miles: 8.75Free Miles: 6.25Kinvara3 Miles: 7.75
Total Distance
19.25

AM - 10.25 Foremaster/Sunrise.  Nice to get going a bit more.  I guess I am a little nervous for tomorrow's tempo.  I want to get rolling again, but I am a bit worried about how I will do.  (Kinvara Green 125.75)

afternoon - 9 School.  Just a guess on the mileage.  As we got ready for practice, a big storm moved in and we had to come inside.  It is always a pain, but it was a good move.  Besides the huge amounts of rain that shut down streets and flooded places, the lightning was popping.  So we ran 10x3 mins w/ 1 min recovery throught the halls.  The novelty wore off very quickly for me!  Did a 15+ min warm and a 10 min cool.  While the team lifted I did 10 mins of eliptical.  (Connect 753.5)

Connect Miles: 9.00Kinvara Green Miles: 10.25
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Total Distance
25.75

AM - 15.25 Tempo.  Worried a bit about being worn down from yesterday's run (I hadn't planned on running it with the boys, but that is what evolved).  In fact I worried a lot about this workout.  I know I need to get hitting better on these tempos and I am really struggling with them.  Did a little before The Circle formed and then warmed up and got into the tempo.  Was able to watch an intense lightning storm move in from the Strip and Utah Hill.  Getting into the tempo, I fell back a little from Clyde and Logan going by Staheli and told myself that I could (and had to) stay in there longer, so I pushed back to them.  That is what made my run decent because later when I fell off them it went bad.  Was 5:39 at Nicholl's, 5:37 at the bridge, slipped to 5:42 off Mosquito, then 5:47 at the car wash (which is suprising, because that isn't a tough section - but there was a strong headwind and I felt pretty tired by this point), then 5:49 at the end.  The trail was slippery from the rain that started to fall and all the mud from yesterday so that affected me at the end, but I was also wimping out a bit.  Some work done, more to do.  (Hyper Speed 2 540.25)

afternoon - 10.5 GS. 70 minute long hill run using a combination of 2450 and Green Springs followed by 8xbarefoot striders. The only bad thing about the run (other than missing a guy or two) was that I forgot socks and spare socks I leave at school got used at the end of last year and I had forgotten to bring new ones, and this morning's socks were still too wet to wear. So by the end of the run, the back of my heals had rub pretty raw. (Barefoot '14 45.75)(Kinvara white 310.75)

Hyper Speed 2 Miles: 15.25Kinvara White Miles: 9.50Barefoot '14 Miles: 1.00
Comments(1)
Total Distance
12.50

AM - 7.5 Washington/Sunrise. Got a little extra sleep this morning.  Super slow pace.  Feet felt fine this morning on the run, but now my shoes are rubbing on the back of heels where the sores from yesterday are.  (Lyte33 117.5)

afternoon - 5 grass. Got done with my dentist appointment before practice, so I was able to get some grass running done. It was beyond super-swag pace, but it was nice to get on the grass. Ended with 20 minutes on the elliptical as the team lifted. Sprained my ankle attempting ride a razor scooter - I am an idiot and not a teenager anymore! (Barefoot '14 50.75)

Barefoot '14 Miles: 5.00Lyte33 Miles: 7.50
Comments(5)
Total Distance
16.25

AM - 7.5 Washington/Sunrise. Same run as yesterday. Felt a little better and the ankle didn't feel too bad. (Oregon 802.75)

afternoon - 8.75 Parkway. Steady-state run at the team's SS pace. Felt pretty good about it all. I enjoy the pace and how the run just moves along. Ankle was quite a bit more swollen and bruised this afternoon but wasn't too stiff. (Ronin 437)

Oregon Miles: 7.50Ronin Miles: 8.75
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Total Distance
14.00

AM - 7.75 Wash/Sunrise.  Same as the last couple days.  I've decided I like running back through DogTown in the early morning - nice and peaceful.  Mornings (and afternoons for that matter) have been just awesome the last couple days.  We are getting spoiled.  Sores on my heals really hurt this morning - didn't have them bandaged up.  And the ankle seemed pretty sore as well.  A lot of fun.  (Kinvara3 780.5)

afternoon - 6.25 Shoe run. Nice prerace run with the team. Ended with 4x200. Good stuff. (Free 944.95)

Free Miles: 6.25Kinvara3 Miles: 7.75
Comments(3)
Total Distance
17.25

AM - 17.25 DC Trails. Up early with The Circle and Steve to get the workout in before heading up tomCedar for the SUU meet. Warmed three up the trail, then back to DC at 5:28 for three, into a Tinman at 6:01 for 7.3 and finished with 2 (because I had to get going, and it was already tough enough) at attempted AT - was able to push out 5:49 back up the trail, but was hammered - and finished back down to the DC for a cool. Super tough workout on the AT sections. The first seemed very tough to get any rhythm and it all seemed forced. Didn't help that they all went out like beasts. The Tinman wasn't bad at all - I just didn't push up to the front because whenever I was there they seemed to push the pace a little too quick. But felt confident about my effort and pace there. The last AT was just very difficult, but the pace wasn't too far off what I had been doing on Tuesdays, so hopefully I can improve that this week. (Kinvara Green 144). Team ran very well up at SUU: JV girls ran tough! JV boys really battled the Hell's. Varsity boys made some strides and Nick took home the title! varsity Girls were CHAMPS!

Not a bad week. Better than last week, so that's a plus.

Goals for next week: focus on tempo again... Get it better!

Kinvara Green Miles: 17.25
Comments(1)
Total Distance
105.00
Connect Miles: 9.00Kinvara Green Miles: 27.50Hyper Speed 2 Miles: 15.25Kinvara White Miles: 9.50Barefoot '14 Miles: 6.00Lyte33 Miles: 7.50Oregon Miles: 7.50Ronin Miles: 8.75Free Miles: 6.25Kinvara3 Miles: 7.75
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