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Week starting Oct 22, 2006

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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
59.25
Total Distance
10.25

afternoon 6.25

Foremaster loop from PVHS. Made it a Tempo run after a two mile warm up. Ran mile 3 in 6:00, mile 4 in 5:48, and mile 5 in 5:59. Then cooled it down on mile 6 back up to the school at 7:12. Felt good. Didn't have to push too hard to get the times, but working it enough.

evening 4

Warm Springs out and back. Trying to get all runs at or under 7 minute miles. So I eased into it and then just ran with a little effort, but not enough that it killed me, and the average was at 6:48.

W-155

RHR-42

Add Comment
Total Distance
12.00

morning 6

a little worried about running in the morning again, that's when the PF hurts the worst. But it felt okay. I do have a bit of a pain just below the outside bone of my right ankle. It almost feels bruised, but kind of a stabbing pain (if anyone has a clue what this might be let me know). Ran the dogpound run from home. Went okay on the downhill sections, but a little tired on the uphill, so I just went with it. 7:12 ave.

afternoon 6

3x1600 repeats with 1 1/2 mile warm-up and 1/2 mile (5:00 ish minute) jog between each and cool-down

1 - 5:24 felt very good at first then at 800 left hamstring really tightened up.

2 - 5:19 was worried about hammy but it had loosened up on the jog. Held the pace better on lap 3 than before.

3 - 5:19 really had to strain to move it the first two laps (I thought I might only get an 800 in). But when you get to that point you can coax yourself into finishing, and the legs kept moving although it might have been ugly.

I was pleased with the workout and hit the times I wanted.

After I did weights

my regular routine (2 x per week)

bench, squats, lat pulls, abs, leg extensions and curls, calves, butterflies

just 2 sets of 10 instead of 3 sets since it was my first day lifting in a month.

w - 153

RHR - 42

Comments(7)
Total Distance
9.00

afternoon 5

Ran the mall-extended run from PVHS. It was a windy day and I knew that would mess with my workout. Warmed up a mile in 7:00 ish and then hit the next three at or just under 6:30. With the wind helping it was pretty easy. The fifth mile was uphill and into a hard wind, so I just ran it on in at about 7:15.

evening 4

Ran the WarmSprings run. Worried at first that I wouldn't hit the 6:30 ave. I am now training for on "easy runs". At first the 6:30 guy built a few hundred foot lead as I warmed up, but through mile 2 and 3 I caught him and put a few hundred feet lead on him and then just kept it to maintain a 6:30 pace. Finished averaging 6:24. Right in the neighborhood of where I want to be.

My ankle is still giving me a little trouble, and a new pain came up from my mile repeats - a little bit of tenderness on the muscle area of my right shin. I've had this before and it iced down pretty good each time. But yesterday it hanged on a little. So I will watch it for a little while.

W - 152

RHR - 38

Comments(1)
Total Distance
9.25

Club run up a monster of a hill (Webb Hill). I really didn't want/or have the energy to push up the hill. But I enjoyed the rest of the run. Even with the bruising hill, the overall ave. of the run was 7:25 and most miles before and the 2 1/4 after were right at, or just below, 6:30 for me.

Tried a new tie for my shoelaces that is supposed to take pressure of the tendons of the ankle. The sore area didn't hurt at all. But it did wake me up a few times at night with shots of pain.

Shin felt great with only a little tendernous after the run. Iced it down as well as my PF which I always do morning, night and post run.

W-152

RHR-39

Add Comment
Total Distance
6.25

Fartlek run on Washington Parkway extended down to telegraph street. Warmed up .75 with a 6:50 pace (thought I was going a little slower). Then during the next few miles fartleked .1, .2, .3, .2, .1 distances at VO2 Max speed. Felt good. part of 2nd and 3rd mile were slow up a long hill. Overall average was right at 6:30.

Then weights

W-153

RHR-40

Comments(1)
Total Distance
12.50

Ran with club from Dixie Center on what I'll call the Bloomington loop. Felt good. Except for the cold (feel sorry for you up north guys). Clyde and I extended the run to the 12.5 mark and ran real well together. I like training with him because we can just chat but still really get a good workout in because he likes to go for it. Overall ave. was 6:50 (thrown off a bit by the first mile in 8:10). But that is right were I want those long runs to be.

A good week. I like my plan of keeping the mileage a little lower right now and working on a quicker goal pace. It scared me at first, but after hitting it for a week, I think it is going to work out well.

Decided against running the Valley of Fire. I want to keep training through the winter for a good 1/2 at Painter's and not have the running interupted for those few weeks of recovery.

W-153

RHR-38

Comments(1)
Total Distance
59.25
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