| Location: UT, Member Since: Jan 17, 2008 Gender: Male Goal Type: Other Running Accomplishments: yearly mileage totals (actual running miles, not crosstraining etc)
2008 - 1,317
2009 - 2,654
2010 - 2,578
2011 - 2,618
2012 - 3,083 (ran everyday this year. PR's in half and full marathons, at age 48!)
2013 - 1,177
2014 - 1,716
2015 - 1,060
2016 - 951
2017 - 786
2018 - 1,058
2019 - 1,211
2020 - 1010
2021 - 1064.9
2022 - 1135.9 Short-Term Running Goals: reacquaint myself with my long lost running freak, and then proceed to get my running freak on
run faster
increase mileage in the Spring
keep running
Long-Term Running Goals: run
Personal: born in 1964. married 25 years. one wife one dog
6 ft tall, nation wide
"Engaging in a little suffering — however self-imposed, arbitrary and contrived — before breakfast each morning tends to demand some humility and injects some marked relief into the rest of the day, making things sharper, more inspired, more immediately aware of the powerful presence of being. And that seems really worthwhile." A. Krupicka
"I cruised down hills, churned up hills, and floated over the asphalt, existing in a world that seemed to lack the confinements of such ubiquitous rivets as time, obligation, or pain. I knew then that this was destined to be one of those serendipitous runs for which so many of
us strive yet so rarely achieve." J. Nevels
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| Kinvara2 Miles: 733.70 | Bandito's (2) Miles: 68.20 | Hattori The 2nd Miles: 168.10 | Hyperspeed 4 (2) Miles: 53.70 | Hattori Miles: 87.40 | Mt101 Miles: 117.90 | Bandito's Miles: 22.00 | Mt101 The 2nd Miles: 391.90 | Hyperspeed 4 Miles: 9.00 | Musha 3 Miles: 6.00 | Kinvara2 The 2nd Miles: 639.20 | Kinvara2 The 3rd Miles: 514.70 | Green A5's Miles: 61.50 | Kinvara3 Miles: 174.50 | MR00 Miles: 44.50 |
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| | 12 miles for the first day of 2012. 3 loops (3.6 miles ea.) on the buffalo ranch trail (pea gravel/dirt) the rest on the road. except for a steady breeze, the weather was great with sun and 40F. WT 62.4 seven
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8.6 miles from work/rio grande. sun and temps in the upper 30's. better make the most of this tame winter weather! so the past couple of days i have had to run really easy paced miles because of an old hamstring injury (water skiing, 25 years ago!) that decided to flare up yesterday after over a year of not causing me any trouble. but as with everything else that happens to me in my life, good and bad, i can only assume that this has occurred to work for my ultimate benefit. maybe these super slow miles are exactly what my body needs right now. WT 59.9 miles eight
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| Bandito's (2) Miles: 8.60 |
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| | 10.2 miles / easy pace, from work. half on the roads, half on the H.S. track. awesome spring weather! hamstring much less of an issue today. still inhibits range of motion, but after a few miles there was little to no pain. 9:10 avg. WT 62.1 miles nine
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| Hattori The 2nd Miles: 10.20 |
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easy 10 from my house before work. clark/ranches/glover loop. it warmed up quickly once the sun was out. i guess i'm all easy paces for awhile. WT 66.1 miles ten
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| | 4.5 miles / one mile boardwalk loops at the nature preserve. rest day. WT 58.3 miles eleven
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| Hyperspeed 4 (2) Miles: 4.50 |
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| | 10.2 miles from work. sunaze, 40F. best run of the week. hamstring still nigglin' but improved. WT 60.5 miles twelve
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| | 3 miles on the MFT after work. partly sunny, cold and wet. had that weird light headed, weak feeling on today's run. glerb. i just couldn't deal with it today and stopped at 3 miles. i'm going to eat as much food as i can this weekend and see if that helps. WT 58.5 miles thirteen
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8.6 miles - started with a 3.6 mile loop on the snowy, sporadically tracked buffalo ranch trail, then finished with 5 miles on the sweet asphalt of the road. did several striders/fartlek throughout the last couple of miles, just random pickups without timing, probably at 5k pace-ish. hope i can manage at least one workout later this week. mostly sunny, 31F felt cooler with the steady breeze out of the WNW. WT 55.1 miles fourteen
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| | 11 miles on the bluff trail. sun, temps in the low 30's. no wind! WT 57.5 miles fifteen
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| | 10.6 miles. i got a ride into work from my wife, then at "lunch" (12:45 pm) i ran my commute route home. then loaded up the dogs and drove back to work. it was nice going point to point. really great weather and i felt better today than i have in awhile. 8:38 avg. WT 57.3 miles sixteen
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7 miles from work. nice enough out, except for some three directional wind. pm - 5 miles. i took the young long legged dog over to the MFT for some cold and dark half mile laps. WT 59.9 miles
seventeen
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| Bandito's Miles: 5.00 | Hattori The 2nd Miles: 7.00 |
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| | 4 easy miles at the nature preserve. sun, cold. WT 59.4 miles eighteen
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| | 8 miles / 8:06 avg. ran late today (2:15 PM). drove to the front runner station in farmington and ran on the LPT south and back. the "ideal-for-runners-weather" continues. splits: 8:39, 8:10, 8:10, 8:10, 7:52, 7:48, 7:48, 8:15. WT 57.2 miles nineteen
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10.6 miles - commute run home, started around 1:00 pm. sun, 40+ degrees! MP run / 8:34 avg. i need to work the long run back into my schedule soon.
WT 64.8 miles twenty
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| | 3 miles at the MFT with significant other and dogs. warm, strong south wind. 7:48 avg. WT 59.2 miles twenty-one
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| | easy 8 - from work. overcast, evidence of sun, 24F and a steady north breeze. WT 56.2 miles twenty-two
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11 miles - later start today (2:30 pm). ran on the LPT from the farmington front runner station, out and back. miles 7 through 9 @ HMP - (7:43, 7:42, 7:56?). the rest just whatever. 8:26 avg. for the run.
WT 56.6 miles twenty-three
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so i've had a "toothache" for the last couple of weeks that's been getting worse and last night it got really bad. this morning at 8:30 AM i found myself in a dental chair. i had some dental work done last summer and was hopeful that would be the end oif it for a while. anyway, another tooth dieing - lots of pain, nerve damage. he did a partial root canal for now, and i guess in a few months i'll go in for the full monty. in a weird way, i like these procedures. i still intend to keep the streak alive, and will get out tonight for a "gentle" mile or two, then lay low with short easy miles the rest of the week. 3 miles at MFT with dog. warm (36F) and rain. very easy pace.
WT 47.6 miles twenty-four
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| | 9.4 miles - jensen park/west layton loop. todays run was warm, rural, pleasant, and slow. saw an eagle. WT 53 miles twenty-five
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| Bandito's (2) Miles: 9.40 |
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8.2 miles from work. nice and easy like the weather.
WT 53.2 miles twenty-six
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| | 3 miles on the MFT with dog in the rain. 3 miles is all today as it seems the recent dental work i've had objects to running. WT 45.6 miles tweenty-seven
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| | 7 miles - LPT. sunny with a fresh 1" layer of snow on the parkway. WT 49.6 miles twenty-eight
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| | 4.5 miles from work. actually great weather for running. until i get these dental issues worked out, my daily runs are going to remain low and slow.after cutting back this last week, my legs and body are really feeling fresh and strong. all the little niggles have disappeared and i feel like i could run fast and far. hopefully this afternoons appointment with the dentist will move things along in the right direction. i miss my ten milers.
WT 46.1 miles twenty-nine
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| | 1 mile - MFT - with the dogs. exceptionally awesome caution.
WT 36.1 miles thirty
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| | easy 5 on the LPT. mostly sun, 45F. perfect running weather. still being cautious with the new "hole" in my mouth. the first few days it's important to let the blood clot form and keep it from popping out so as to avoid the dreaded "dry socket". no point in running far or hard the rest of the week. a positive from this (besides giving my body a break in mileage) is that i'm inclined to try and smooth out my stride to the extreme so i don't jolt my mouth too much while running. WT 38.1 miles thirty-one
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3.3 miles / 7:46 avg. from work. light rain, temp in the low 40's. still keeping the miles short, but i needed a little break today so i ran a 3 mile progression run. splits: 8:20, 7:39, 7:31, + .3@7:13 WT 32 miles
thirty-two
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| Bandito's (2) Miles: 3.30 |
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| | easy 8 on the bluff trail. OMG weather. 8:47 avg. almost back to normal. WT 31.8 miles thirty-three
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| Hattori The 2nd Miles: 8.00 |
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| | Race: |
S.L. Track Club 5k (3.11 Miles) 00:22:28 | |
*i just checked the official results and it shows me coming in at 21:30, which can't be right - so i'm sticking with the garmin certified result of 22:28, and maybe ask the RD about it next time i see him.*
last night i decided i felt good enough to at least go participate in the 5k this morning. a combination of great january weather, cheap entry fee, and a 10 AM start time left me no excuse to not fulfill my "at least one race a month" goal that i made for this year. i haven't run much the last couple of weeks due to a root canal on the 18th and a wisdom tooth extraction on the 23rd. plus i've done zero speedwork over the last several months. but what they hey, i've never been about "fast" anyway. it was great to get out and run hard for three miles. i ran a two mile warmup on the course right before the start. then gasped and hacked my way through the 5k. my unofficial time of 22:28 is about a minute slower than my PR. if nothing else, the race left me wanting to improve my speed. i'm signed up for the series, so i'll "get" to run a 10k in a couple of weeks, and then a 15k a couple of weeks after that. if i can run the 10k with the same pace as today's 5k, i'll consider myself redeemed.
before the race i met Andrea, for the first time, (super nice) - on my warmup i saw Jake on the course warming up, (super fast) - after the race i chatted briefly with Allie and Fiddy, (super cool people). just love this blog. i ran into a friend who i haven't seen in 3 or so years. he happened to be parked right next to me - (super coincidence). WT 33.8 miles thirty-four
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| | 10 miles from home to the LPT out south and back. mostly overcast, 38F. 8:37 avg
WT 36.8 miles thirty-five
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7 miles from work. overcast, 40F. 8:38 avg. PM - 3 easy ones on the MFT after dark with Loki. WT 42.3 miles
thirty-six
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| Bandito's Miles: 3.00 | Hyperspeed 4 (2) Miles: 7.00 |
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| | 3.4 miles from work. busy day - short run. overcast/cold. WT 44.6 miles thirty-seven
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10 miles / 8:19 avg. bluff trail. overcast, 40F, steady breeze coming from all directions. after 5 miles i ran 4 x 1/2 mile @ 7:12 pace with 1/2 mile easy. ( 3:36, 3:36, 3:39, 3:32) splits: 8:27, 8:21, 8:24, 8:27, 8:18, 8:00, 8:12, 8:19, 8:22, 8:19. WT 49.7 miles thirty-eight
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| Mt101 The 2nd Miles: 10.00 |
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| | 8.5 miles - easy from work - weather good. me happy. 9:07 avg. WT 54.9 miles thirty-nine
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4.4 miles from work. sun, temps. nice. 8:33 avg. WT 51.3 miles forty
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| Hattori The 2nd Miles: 4.40 |
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| | 12 miles - commute home from work. sunny, breezy, and cool, though warm enough. 8:42 avg. WT 58.3 miles forty-one
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| | 5 miles easy on the LPT. the weather is dialed up to an 11 today. WT 53.3 miles forty-two
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7 miles from work. 3 miles easy, then 12 x 30 second hill repeats on golden ave. tried to get my pace below 7 mpm on each repeat, some were slower, some faster. the weather is really something this winter. pm - 5 miles. 1/2 mile laps on the MFT after dark with Loki under a full moon.
WT 55.3 miles forty-three
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| Bandito's (2) Miles: 5.00 | Mt101 Miles: 7.00 |
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10 miles. late run today (2:30 pm) on the LPT from the farmington front runner station running south out and back. until the weather does something besides be ideal, i'm going stop making note of it. 2 mile warmup then 1 x 2 x 1 miles @ goal of 7:15 pace with 1 mile rest in between. splits for mile 3, 5, 6, & 8 (7:08, 7:08, 7:17, 7:19). so a 7:13 avg for the 4 miles. 2 mile cool down. 8:29 avg. for the run. WT 61.9 miles forty-four
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| Hattori The 2nd Miles: 10.00 |
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| | 5.3 miles from work. overcast, warm. not as warm as it has been the last few days but maybe just 3 or four degrees cooler. so really the temps were about the same as they have been for weeks now. and actually it felt about the same. or it would have felt the same if the sun had been out today like it has been the last several days. but today it was not. it was overcast, and a few degrees cooler than yesterday. we're talking fahrenheit here - as opposed to celsius. WT 57.2 miles forty-five
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| Bandito's (2) Miles: 5.30 |
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7.4 miles from work. perfect temps. rain vibe. all easy except mile 6 @ 7:14. WT 56.1 miles forty-six
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| | 4.3 miles from work. very warm out - mostly cloudy. 10k tomorrow. WT 56 miles forty-seven
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| Bandito's (2) Miles: 4.30 |
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| | Race: |
S. L. T. C. Winter Series 10k (6.22 Miles) 00:47:06 | |
8.2 miles - 2 miles warm up then the 10k...i was a participant, and for that i'm grateful. okay a little more race report: first off - i actually am really grateful to be healthy and have the will to participate in a road race - at 47 years of age i could be in a much different place physically and mentally, so i don't take my running hobby for granted. also i haven't been racing much since i started running "for real" these last several years, and in addition to not having a lot of natural speed (although i'm still having some denial about that), i haven't had a lot of practice pushing myself to the edge in terms of sustained pain and discomfort. my "A" goal was to hit a 7:15 per mile average today, but after the first mile realized that it just wasn't going to happen. my race today turned out being more of just a good solid workout for me, just like the 5k two weeks ago. i pretty much gave up after 4 miles. a lot of folks passed me in the final 2 miles - and i just didn't care. i need to find me some "competitive". i noticed that when i was approaching someone to pass, they would inevitably speed up to try and hold me off. for some reason, i don't have that sensibility. i wonder how much better i would do if i were more competitive. i did finish strong, and that felt good. i'm not sore, and i know that by running consistently i can get out for a few miles tomorrow no problem, and that's a great feeling. just wish i was faster. my hope is that by increasing my mileage this year, and racing a lot, i can get some pr's. now i have a 47:06 pr in the 10k to improve on. my splits for the race tell the ugly tale: 7:17, 7:34, 7:25, 7:32, 7:5o, 7:48, + .22@7:10 pace.
WT 52.2 miles forty-eight
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| Hyperspeed 4 (2) Miles: 8.20 |
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9.4 miles commute to work - really nice outside this morning with temps in the upper 30's and light rain for most of the run. may or may not run home depending. pm - 9.2 miles commute run home. carbon copy of this mornings weather, nice temps and light rain. slight headwind. legs really really tired but everything suddenly came to life for the last couple of miles and i felt strong. wanted some extra miles today as i'll be running very tiny miles the next two days.
WT 65.8 miles forty-nine
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| Kinvara2 Miles: 9.20 | Mt101 The 2nd Miles: 9.40 |
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| | 6 miles in the dark on the MFT with Loki. 8:33 avg. felt really good tonight. WT 59.8 miles fifty
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| | 4 miles of body/mind alignment on the MFT after dark. WT 53.8 miles fifty-one
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7 miles on the bluff trail. hat on/off weather. i'm fried. loooong rest tonight. 9:38 avg.
WT 55.5 miles fifty-two
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11.2 miles on the LPT starting at frontrunner station going south out and back. sun, 40F. today was one of those days that if i weren't trying to run each day this year, i probably would have taken a rest day. felt pretty run down all day and mentally i just felt blah. luckily for me though, i have this little running streak going so i actually did get out and run and it turned out being great. first mile was the slowest @ 8:57, fastest was mile 10 @ 8:04 - 8:38 avg for the run. WT 59.3 miles fifty-three
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7 miles from work along easy street. some on the soft surface of the high school track. 9:17 avg.
WT 62 miles fifty-four
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| | 17 miles on the LPT starting at the frontrunner station in farmington going south with a couple of miles on the residential/rurals roads of west bountiful before heading back. felt pretty good throughout, just went nice and easy as it's been quite awhile since i last ran this far. no stops, water, or food during the run. 9:12 avg. WT 70.8 miles fifty-five
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| | 6 miles - slowest - MFT/LPT. partly sunny, 31F - cool north wind. WT 58.2 miles fifty-six
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| Hattori The 2nd Miles: 6.00 |
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13.2 miles on a gloriously beautiful presidents day morning. from home/big western loop. easy pace, though the fastest miles were the last two. WT 65.4 miles fifty-seven
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| Bandito's (2) Miles: 13.20 |
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| | 7.2 miles on the rio grand parkway. overcast, 40F. all easy except mile 5 @7:30. WT 68.6 miles fifty-eight
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| | 13 miles on the bluff trail w a couple of miles on the canal road coming back - overcast and 55F. short sleeves, no gloves or hat. nice WT 74.6 miles fifty-nine
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| Mt101 The 2nd Miles: 13.00 |
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7.1 miles from work, around the hood. partly cloudy, around 36F with a brisk north breeze. WT 70.5 miles sixty
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| | 6 miles from work, including 4 x 30 second hill repeats on golden ave. sun, high 30's. 15k tempo run with group of 150+ planned for tomorrow. WT 69.5 miles sixty-one
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| | Race: |
SLTC Winter Series 15k (9.35 Miles) 01:12:47 | |
9.35 miles - i almost wimped out and drove home before the race because of the crazy wind - but i saw all the others out there who were going to do it and figured i could at least try. as usual, it paid off because it was a good solid run for me. so glad i ran this series this year. last year i had only raced three times and the last one was a 5k at the beginning of july. participating in this series forced me to jump right back into race mode and gave me a good appraisal of where my speed (or lack thereof) is. today's run felt good, and in spite of the head wind coming back i had a 37 second negative split. something i've noticed - though i lack speed, i have decent endurance. several runners who finished just ahead of me in the 5k, i either beat, or closed the gap in the 10k, and then i outright finished ahead of them in the 15k. it was great to see the leaders on their way back, the first 4 were Jake, Fritz, Walter, and Rob Murphy - all FRB, pretty cool! splits: 8:03, 7:56, 7:53, 7:41, 7:31, 7:35, 7:53, 7:41, 7:54, + .33@7:19. eh, i can improve on that. today marks 62 days consecutive running - a PR for me (i ran 61 days last Fall).
WT 61.8 miles sixty-two
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| Mt101 The 2nd Miles: 9.30 |
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10 exorbitantly easy miles. from home/small western loop + LPT. sunny, mid 30's, chilly wind. besides the joy of gittin' er done, there was no joy in this run...
WT 65.8 miles sixty-three
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| | 3.5 miles - boardwalk loops at the nature preserve. overcast and 43F...runner's weather. needed a break today. WT 56.1 miles sixty-four
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| Bandito's (2) Miles: 3.50 |
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10 miles - overcast, 40F. LPT/cattle rd loop. couldn't get out until 3:00 pm today but was glad for a few more hours of recovery. 9:15 avg.
WT 58.9 miles sixty-five
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9.1 miles for lunch on the rio grand parkway in the WIND. 8:54 avg. WT 55 miles sixty-six
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10.3 miles from work. overcast, periods of light snow/breezes. 8:18 avg. splits: 8:48, 8:24, 8:04, 8:18, 8:09, 7:57, 8:35, 8:31, 8:19, 8:15, + .3@7:47 WT 58.2 miles sixty-seven
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| Mt101 The 2nd Miles: 10.30 |
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| | 6 very easy miles on the MFT with Loki. mostly sun, 24F. surface was snowy/icy. WT 58.2 miles sixty-eight
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13.2 mile commute home after a short day at work. very little sun, 36F-ish, and a pretty steady headbreeze for most of my journey south. 9:02 avg.
WT 62.1 miles sixty-nine
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| | 11 miles - from house/big western loop. sun, warmth. great easy paced run today. WT 63.1 miles seventy
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| Mt101 The 2nd Miles: 11.00 |
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| | 5 miles from work. was looking forward to running more in this incredibly nice weather but felt like poop on a stick right from the start. maybe i can get more in tonight. (maybe). WT 64. 6 miles seventy-one
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| Hattori The 2nd Miles: 5.00 |
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| | 13 miles - easy paced commute to work with a nice tailwind most of the way. wanted to get one in before the cold front arrives, and i probably won't run again until late tomorrow afternoon. WT 67.6 miles seventy-two
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| Hyperspeed 4 (2) Miles: 13.00 |
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| | 10.1 miles - commute run home. short day at work and i started my run around 1:00 pm. ran the first four miles around a 9:24 avg, then ran mile 5 a little quicker to warm up, then ran a 1-2-3-4-3-2-1 minutes @<5k pace with a minute easy, which left me with a couple of easy miles to finish. nice small workout. 8:45 avg. for the run. splits: 9:19, 9:24, 9:19, 9:32, 8:18, 8:04, 7:27, 7:54, 9:05, 9:09. WT 68.6 miles seventy-three
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4.3 recovery miles from work. my wife and i have been married 15 years today - piece of cake when you're with the right person.
WT 62.6 miles seventy-four
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| Bandito's (2) Miles: 4.30 |
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8.3 miles. bluff trail. weather. WT 64.9 miles seventy-five
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17.3 miles - commute to work. really, really nice weather. i started off at a very easy pace and progressed throughout the run. my avg. pace for the first 5 miles was 9:13, at 10 miles it was 8:58, at 15 miles it was 8:50 and my average for 17.3 miles was 8:48. so, though not particularly fast it felt good to get stronger as the run progressed. WT 69 miles seventy-six
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10 miles - from home / big western loop. easy pace (a minute slower per mile than yesterdays 17 miler). WT 68 miles seventy-seven
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| Mt101 The 2nd Miles: 10.00 |
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7 miles / 8:35 avg. boardwalk loops at the nature preserve. sun, warm, wind. "almost" a progression run. splits: 8:50, 8:48, 8:47, 8:39, 8:25, 8:37, 8:07 WT 70 seventy-eight
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| Hyperspeed 4 (2) Miles: 7.00 |
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| | 10.4 miles. rio grand parkway from weaver lane, south out and back. 5.2 miles INTO. THE. WIND. 9:00 avg. WT 67.4 miles seventy-nine
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4 miles - MFT - very easy pace. unplanned rest day. last night for dinner i helped myself to a plate of food poisoning from harmon's deli. i was up most of the night dealing with that. i didn't go into work this morning to give myself some rest and hopefully get my GI under control. needless to say, my run was short and easy = 9:43 avg. hopefully i'll get this crap worked out by run time tomorrow :-)
WT 61.3 miles eighty
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11 miles / 8:47 avg. rio grand parkway starting at weaver lane going north out and back. first 5 miles @ 9:16 avg the next 5 @ 8:15 avg, then 1 mile cool down. beautiful sun, warm and just a little wind. pm - 4 miles on the LPT after work. 70F...lots of people out. 9:05 avg.
WT 72 miles eighty-one
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| Bandito's Miles: 4.00 | Hattori Miles: 11.00 |
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7.8 miles / from work - rio grand south out and back. overcast, warm, windy.
WT 71.5 miles eighty-two
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| Mt101 The 2nd Miles: 7.80 |
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7 miles / 8:21 avg. missed my commute MLR this morning. the weather was nice too; warm and i would've had a tail wind for the majority of the run. yesterdays run was horrible, i just felt wiped out and could barely cover the distance. i was hoping i would wake up today feeling recovered, but i still felt very tired. so i waited until noon and went over to the high school track near work. after a two mile warm up i ran 12 x 1 minute hard with roughly 1:30 easy in between. i tried to get my pace down to 6:00 on the intervals and for the most part succeeded. definitely felt better than yesterday! splits: 9:29, 8:41, 8:06, 7:53, 8:21, 7:52, 8:07 WT - 61.2 miles
eighty-three
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| Hattori The 2nd Miles: 7.00 |
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10.3 miles - had a couple hours at work this afternoon so i ran there. nice weather, overcast 38F and the wind was mostly at my back. pretty much an easy steady pace with the last mile @ MP.. i know it's sunday in davis county, and that the weather isn't ideal, but i'm still surprised to see only two dog walkers as the only people out on my whole 10 miles journey today. 9:10 avg. WT 61.5 miles eighty-four
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| | 10.4 miles commute home. mostly sunny, cool, and a little wind. just to break up the monotony i ran miles 5, 7, and 9 faster (7:29, 7:22, 7:21), the rest easier. 8:24 avg for the run. WT 64.9 miles eighty-five
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| Mt101 The 2nd Miles: 10.40 |
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7 miles / 8:34 avg. easy progression run - boardwalk loops at the nature preserve. sun, low 40's.
splits: 9:28, 9:05, 8:52, 8:49, 8:24, 8:07, 7:28 WT 61.5 miles eighty-six
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| Bandito's (2) Miles: 7.00 |
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| | 14 miles / easy pace. bluff trail. sun, 50's, tailwind out, headwind back. WT 71.5 miles eighty-seven
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| Hyperspeed 4 (2) Miles: 14.00 |
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| | easy 8 from work and around the hood. super sunny. super warm. WT 64.5 miles eighty-eight.
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| | 4.3 miles - from work. 3 miles@10:00 avg. 4th mile@8:28. 5k + some miles tomorrow morning. WT 61 miles eighty-nine
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| Bandito's (2) Miles: 4.30 |
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| | 10 miles - 9:10 avg. commute home. mostly sun, toasty. first time i've carried water on a run in over four months. didn't get up to run the local 5k this morning. oh well. if i can't find a race to do next saturday, i'll run a time trial. my weekly mileage blog totals the past 6 weeks are 70.8, 61.8, 62.1, 69, 61.2, 64. this is significant as my weekly total over the last three years is almost exactly 50 miles a week. so the last six weeks represent an effort to bump my mileage base up this year, hopefully getting stronger and faster in the process. i've decided this coming week is a good one to cut back a bit. i've developed a little pf in my left foot the last couple of days so i want to go easy for that and recoup a little before increasing my volume another tick higher over the next several weeks. keep in mind fellow bloggers - i am nearly 48 years old, and have a double chin. WT 64 miles ninety
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| Mt101 The 2nd Miles: 10.00 |
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| | 3 of 'em on the MFT. clouds, 61F. yard work day. chain saws, rakes, gnomes etc. maybe another run tonight. WT 56.7 miles ninety-one
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| | 4 miles on the LPT starting at the front runner station. super joy killing wind + cut back week + not-currently-training-for-anything-specific + mild pf in left foot = easy 4 mile run (following yesterday's easier 3 mile run). WT 50.3 miles ninety-two
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| Hattori The 2nd Miles: 4.00 |
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| | 12 miles on the bluff trail. mostly sun, 60's. slight headwind coming back. first 6 miles @ 8:52 avg, last 6 miles @ 8:25 avg. foot feels fine, i've still got to watch it, but the last two days of active rest have really seemed to help. 8:39 avg. for the run. WT 55.3 miles ninety-three
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| | 11 miles / 8:36 avg. progression run. boardwalk loops at the nature preserve. thinly cloudy, 60's, light winds. wasn't sure how my foot would feel today - but after 4 or 5 miles it was evident that the foot is no longer an issue. i think running in the flat hattori's helps a lot. splits: 9:45, 9:27, 9:15, 9:03, 8:38, 8:33, 8:19, 8:10, 7:41, 7:02, 8:47 WT 52.3 miles ninety-four
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| | 6.2 miles - rio grand parkway from weaver lane, south out and back. uber easy pace. weather: nice. WT 50.5 miles ninety-five
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| | 5.3 miles, including 4 x 30 second easy hill repeats on golden ave. really nice spring weather this morning. WT 51.5 miles ninety-six
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| Mt101 The 2nd Miles: 5.30 |
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| | Race: |
Lone Ranger 5k Time Trial (3.1 Miles) 00:21:54 | |
9.1 miles / 8:16 avg. high school track near work. sun, warm, WIND. 5k time trial - since i missed my race this month i decided i'd better at least do a time trial. i ran 4 miles to warmup and went right into the 5k, which i ran in [21:54 (7:04 avg) - 6:49, 7:02, 7:23 + .39 sec] about 20 seconds off my PR, but 35 seconds faster than the 5k i ran in january. not bad considering i haven't slept well the past couple of nights, i woke up this morning with some kind of cold-thingy, it was very windy, and i was alone. 2 miles cool down. splits: 9:03, 9:00, 8:58, 8:36, 6:49, 7:02, 7:23, 8:59, 8:34
WT 50.6 miles ninety-seven
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| Hattori The 2nd Miles: 9.10 |
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| | 3 miles / 8:55 avg. on the MFT with wife and dogs. cloudy, cold, wind out of the north. yesterday morning's little cold turned into a full blown snot-sorethroat-achyjoints fest as the day progressed. i fell asleep around 10:30 pm (this never happens), and i didn't get out of bed until 9:00 am. i was feeling good for a couple of hours this morning, but then started to fade pretty quickly. this running streak goal is really a blessing because i think without it i wouldn't have run today, and probably would have been worse off for it. hopefully i'll feel better tomorrow and pick up more miles as the week progresses. WT 50.6 miles ninety-eight
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7 miles, easy, from work. sun, cold north wind. still sick, no sense in pushing anything today. 9:02 avg. WT 53.6 miles ninety-nine
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12.2 miles - from work to the rio grand parkway, out north and back. 4 very easy miles, then 1 min. on/off x 20, then 3-ish very easy miles to finish. 8:42 avg for the run. 100th consecutive day in a row (my last day off was christmas 2011). determining to run everyday has really simplified my life and helps to subsidize the slacker in me. not being a very strong runner to begin with, running everyday has definitely made me a stronger runner. WT 53.8 miles one hundred (let the celebration begin) * 825.5 miles/100 days = 8.255 miles per day. for me, not bad. but i hope to bring that up a bit by the end of the year.
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| Mt101 The 2nd Miles: 12.20 |
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| | 10 miles, easy commute to work. this morning wins the "Most-Beautiful-Morning-for-a-Run-so-far-This-Year" award. 3:10 negative split. 9:10 avg WT 52.8 miles one-o-one
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| | 11 miles / 8:48 avg. from work. mostly cloudy, 50F. WT 57.6 miles one-o-two
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| Kinvara2 The 2nd Miles: 11.00 |
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8 miles / 8:21 avg. from work to the h.s. track. 3 miles easy, then 4 x 1/4 mi. with a 1/4 rest in between. goal was 90 seconds, splits: 89. 88. 93, 87. i thought i'd better just do four reps since i haven't done any speed work for quite awhile. just getting my feet wet today. this felt really good and i'm looking forward to doing similar workouts once or twice a week now. mile splits: 9:02, 8:44, 8:32, 7:39, 7:47, 8:31, 8:13, 8:29
WT 60.3 miles one-o-three
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| Mt101 The 2nd Miles: 8.00 |
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| | 12 miles, easy commute run home - 9:01 avg. WT 63.2 miles one-o-four
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| Kinvara2 The 2nd Miles: 12.00 |
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10.2 miles - from the house/big western loop. kept it very easy and just tried to soak in all the things i love about running. pm - 4 miles on the MFT - just too nice out there today, and i had time.
WT 74.4 miles one-o-five
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| Hattori The 2nd Miles: 4.00 | Mt101 The 2nd Miles: 10.20 |
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| | 7.2 miles - from work. sun, warmth, breeze. 8:53 avg. WT 74.6 miles one-o-six
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| | 10.3 miles - from work/rio grand south. struggled the whole way. i tried several 2 minute intervals during the middle miles to see if that would perk me up but they didn't take. 9:43 avg. WT 72.7 miles one-o-seven
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| | 10.2 miles / 8:46 avg. boardwalk loops at the nature preserve. sun-ish, 70's, south wind. the fatigue that zapped my run yesterday was still lingering, though much better than yesterday. i tried to do a progression run but only got through mile 8 and took mile 9 easy but picked it up again for mile 10. splits: 10:00, 9:14, 9:01, 8:55, 8:48, 8:34, 8:15, 7:58, 9:01, 7:48. WT 72.9 miles one-o-eight
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| | 3 miles - rio grand from weaver lane south. rain, hail, wind, cold. the weather convinced me to take a rest day today. WT 64.9 miles one-o-nine
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| Mt101 The 2nd Miles: 3.00 |
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8.2 miles / 8:41 avg. from work - sun etc. after 4.5 miles i ran 4 x 1/4 mi with 1/4 mile rest between. same as last week but my third interval was much better. i did these on a stretch of parkway and i found this easier mentally than on the track. quarter splits were 88, 88, 89, 90. i'll increase the number of intervals next time. WT 65.1 miles one ten
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| | 10.1 miles / 8:45 avg. commute run home. garden variety weather. WT 63.2 miles one-eleven
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| Kinvara2 The 2nd Miles: 10.10 |
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| | 11 miles - i had a smidge of work to attend to this afternoon so i ran to the shop (and i'll drive a work van home). sun, temps in the low 50's. perfect weather except for the wind. "oh when will i run, by the wind unfettered?". slow, tired legs today. WT 60 miles one-twelve
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| | 4.2 craptastic miles. LPT from front runner. i think i'm going to pull back on the miles for the rest of the week, feeling fatigued the last couple of days. WT 57 miles one thirteen
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| Mt101 The 2nd Miles: 4.20 |
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| | 3.2 miles - 10 minutes per mile. from work. the body and mind have initiated a mutiny and i must comply. WT 49.9 miles one fourteen
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3.5 miles / boardwalk loops at the nature preserve. low 50's, light rain. wow - i don't really know what to think now after three days of only being able to cover 3 or 4 miles, and uncomfortably at that. i was thinking today i would be fully recovered but would run only 6 miles just to be safe. i'm kind of perplexed at this point. my legs aren't tired or sore, i just have no drive. could this be a some sort of neural fatigue? i'm supposed to run home from work tomorrow afternoon, a minimum of 9 miles, and i have zero confidence that it can be done. i'm just going to have to ride this out - i'll run 3 miles a day for a month if i have to - but it kind of sucks. WT 43.2 miles one fifteen
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| Hattori The 2nd Miles: 3.50 |
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9 miles / 8:38 avg. commute run home. such a relief after the first couple of miles and i realized things were back to normal. i tend to not freak out about all the little niggles, and fluctuations that a runner experiences on a day to day basis, but i was getting pretty concerned yesterday. i've just never experienced three days in a row of barely being able to run 3 or 4 miles out of myself, and having it feel like i was bonking the whole time. i still really have no idea what happened, but today's run felt normal thank goodness. i'm on the road tomorrow and i'll probably only run a couple of miles once i get my camp site set up. then hopefully saturday i'll be able to run some miles, especially given the light load so far this week. also i'll be off line until late sunday...
WT 47.7 miles one sixteen
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| Kinvara2 The 2nd Miles: 9.00 |
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| | 3 miles - very easy. first trail run i've done in many months. i ran on a motorcycle trail near my campground (camping in the temple mountain area). got the run in around 5 pm - after driving all day and setting up camp. WT 44 miles one seventeen
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| | 10 miles on the motorcycle trail near camp. this was a particularly challenging run for me because i haven't done any trail running for awhile and this one had lots of climbs and descents, lots of soft sandy terrain, as well as plenty of rocky technical sections. i feel like this run is just what i needed to break up my routine and fill in an easy week with an hour and fifty three minutes of challenge. i started the run at 10 am and it was getting pretty hot (80F) by the time i finished. 11:23 avg. WT 43.9 miles one eighteen
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| Mt101 The 2nd Miles: 10.00 |
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| | easy 3 on the same motorcycle trail i've been running on this weekend (i've seen very few motorcycles). this is a great short run with a gnarly little climb for the last half mile. 11:28 avg. i'm looking forward to running on the smooth, straightforward roads again tomorrow. WT 35.9 miles one nineteen
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| Mt101 The 2nd Miles: 3.00 |
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7 miles easy paced from work. sun and 65F feels pretty pleasant after running in 80+ degrees over the last three days. 9:00 avg. WT 38.7 miles one twenty pm edit: i deleted some shoes from my blog just now and it got me thinking... since i started on this blog in 2008 i have logged over 10,100 miles on 19 pair of shoes running those miles. which means i've averaged about 532 miles per shoe... 2008 - 1317 miles 2009 - 2654 miles 2010 - 2578 miles 2011 - 2618 miles 2012 - 933 miles so far
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| | 12 miles commute to work. didn't get started until 9:00 (had to mow down the jungle surrounding my yard first!), by the time i finished the run it was 80F. legs still feeling tired, from the weekend i suppose.
WT 47.5 miles one twenty-one
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| Kinvara2 The 2nd Miles: 12.00 |
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8.5 miles - LPT/fairground loop from the frontrunner station. i slogged through the first four miles and then ran into Andy and ran with him for about a mile and a half, which provided a much needed boost to my run, as illustrated in the first four miles of my run averaging 9:16 per mile, and the last 4.5 miles averaging 8:22 per mile. which tells me that my funk over the last couple of weeks is definitely mental and not physical. i should run with people more. WT 52.5 miles one twenty-two
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| Hattori The 2nd Miles: 8.50 |
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5 miles - from work. WT 48.5 miles one twenty-three
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| | 6.3 miles - from work, suncloudish, cool, windy. easy erratic pace today. WT 51.8 miles one twenty-four
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| | Race: |
Save the Day 5k (2.95 Miles) 00:22:20 | |
Lysa did an amazing job organizing this race, which was part of a day of activities to raise money for her 4 year old nephews brain tumor costs. the little guy had brain surgery a couple of months ago and is recovering really well. a great turn out for the race this morning, somewhere around 350-400 runners/walkers. Lysa laid out a fun course around murray park. i warmed up for 2.65 miles and the race was 2.95 miles. i wasn't expecting any pr's or anything out of myself today as i'm currently experiencing some kind of "funk cycle" the last couple of weeks. lot's of dodging walkers, dogs etc. the course had a nice little hill that we got to climb twice, with a tasty little downhill after the climb. there were several friends along the course too and i had a good time just chatting with people and being my usual clown self. really impressive the sponsorship and support Lysa recruited for this event. great weather, good friends, and a good cause. life is good, and we're all pretty lucky to be healthy and live our lives with such freedom and peace these days! Lysa makes a great race director! now off to "enjoy" the bowling segment of the days activities.
WT 47.4 miles one twenty-five
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| Mt101 The 2nd Miles: 5.60 |
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| | 10.5 miles - buffalo ranch trail. sun, 55F, steady wind out of the west. WT 54.9 miles one twenty-six
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| Kinvara2 The 2nd Miles: 10.50 |
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| | 3.4 easy uns. from work. WT 51.3 miles one twenty-seven
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10 miles / 8:52 avg. rio grande/whisperwood - from weaver lane. WT 49.3 miles one twenty-eight
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5 miles - very extremely easy pace. from work. nice sun and temp, north wind. mandated "low ebb" still in force this week. WT 45.8 miles one twenty-nine
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| Kinvara2 The 2nd Miles: 5.00 |
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10 miles / 8:41 avg. commute home. busy day, no lunch run so i decided to run home after work. got started around 4 pm. overcast, 68F, a little warm but the cloud cover made it nice. feel almost back to normal finally. still going to run short miles tomorrow, then we'll see how saturday goes. WT 50.9 miles one thirty
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| Mt101 The 2nd Miles: 10.00 |
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TWO MILES! from work. progression run. when i got through the first mile and turned around to head back, i saw that i had run it in 10:37, so i knew i was really going to have to dig deep if i wanted to make this a progression run. luckily i had a tail wind for most of the trip back. 10:16 avg.
splits: 10:37, 9:55. WT 46.5 miles one thirty-one
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| | 6.2 miles / 9:15 avg. from work. felt good today. i've had three low mileage weeks in a row now (43.9, 47.4, 47.1) and hope i can build back up to seventy mile weeks by the end of the month. WT 47.1 miles one thrity-two
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| Kinvara2 The 2nd Miles: 6.20 |
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| | 13 miles / easy relaxed pace. bigger western loop. sun, 55F. WT 49.7 miles one thirty-three
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| Kinvara2 The 2nd Miles: 13.00 |
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| | 7 miles / 8:52 avg. from work. feeling much better these last couple of days. looking forward to running again. WT 53.2 miles one thirty-four
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| Kinvara2 The 3rd Miles: 7.00 |
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5.2 miles, from work. warm temps. feeling the 3+ hours of yard work and bicycle maintenance yesterday. busy work week ahead.
WT 48.4 miles one thirty-five
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| | 12 miles / 9:10 avg. commute to work. beautiful birds chirping, horses galloping, old ladies walking four abreast on the parkway morning. WT 55.4 miles one thirty-six
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| Kinvara2 The 2nd Miles: 12.00 |
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| | 6 miles, easy. came to work early and got a run in first thing. 8 x 30 sec. hill repeats on golden ave. WT 51.4 miles one thirty-seven
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| | 7 easy. third early morning in a row...hope i can keep it going. i forgot how nice it is to run early and have the streets to oneself. like yesterday, i drove to work extra early and ran from the shop. i ran up to "emerald park" to check the water and bathroom facilities - they're both up and running! WT 56.4 miles one thirty-eight
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| Kinvara2 The 2nd Miles: 7.00 |
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| | 8 miles / 8:08 avg. unintentional progression run. again with the early before work. ran from the shop and a couple of miles on the high school track. splits: 8:57, 8:30, 8:26, 8:05, 8:02, 7:39, 7:35, 7:52 WT 58.2 miles one thirty-nine
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| Hattori The 2nd Miles: 8.00 |
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| | 11 miles - from home / big western loop - got started at 8:17 am, early for me for a sunday.
WT 56 miles one forty
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| Kinvara2 The 2nd Miles: 11.00 |
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| | 4 miles from work before work. WT 53.2 miles one forty-one
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| | 11 miles / 9:06. from work before work. emerald park loop. WT 59 miles one forty-two
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| Kinvara2 The 3rd Miles: 11.00 |
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8 miles - 9:00 - from work before work. rio grand parkway. it was near 70F before the sun came up!i was really dragging this morning - my confidence has been shot lately because of the "deep fatigue" episode i experienced a few weeks ago. i'm definitely feeling much better these last couple of weeks, but every time i feel just a little tired i start worrying that it's coming back. anyway, after two very slow warmup up miles i ran a ladder of minutes @ 10k - HM pace: 1 2 3 4 5 4 3 2 1 / with a minute easy between each interval. the second i began my first interval i felt 100% better. by the time i got to the 5 minute step, i was feeling like an actual runner again, but steadily lost strength after that to the finish.
splits: 9:55, 10:22, 8:34, 8:16, 8:02, 8:46, 9:17, 8:51 WT 55 miles one forty-three
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| Mt101 The 2nd Miles: 8.00 |
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| | 6 miles / 9:08 - before work. 12 x 30 second hill repeats on golden ave. WT 55 miles one forty-four
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| | 7.4 miles / easy. before work. early morning multiple front porch smokers loop. planned to run 8 miles but was waylaid by a gusty, rainy storm front. WT 55.4 miles one forty-five
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| Kinvara2 The 2nd Miles: 7.40 |
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am - 4 miles / old man stride. from work before work. hoping for more later. pm - 10 miles / 8:40 avg. left work at 12:30 and ran home. i ran a couple of "2's" @HM to try and perk up my sorry *ss a little bit. splits: 9:21, 9:18, 9:08, (8:02, 7:55), 9:00, (7:47, 7:46), 9:16, 9:14.
WT 61.4 miles one forty-six
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| Kinvara2 Miles: 4.00 | Kinvara2 The 3rd Miles: 10.00 |
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2 miles - easy on the grass at the MFT - mostly just working on form. knees high, mid foot strike, arm swing etc. really inspiring stuff.
WT 52.4 miles one forty-seven
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| Hattori The 2nd Miles: 2.00 |
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| | 10 miles / 9:20 avg. from work before work. aggressive 3rd star in waiting run. WT 58.4 miles one forty-eight
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| | 8 miles / 8:29 avg. from work before work - rio grand parkway. 3 miles easy then 3 miles @ HM pace, two miles cool down. splits: 9:27, 8:50, 8:45, 7:52, 8:00, 7:51 (7:55 avg - just what i was looking for), 8:48, 8:24. WT 55.4 miles one forty-nine
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| | 5.4 miles / vreezy. from work, early, etc. WT 52.8 miles one fifty
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| Kinvara2 The 2nd Miles: 5.40 |
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14 miles / 8:38 avg. early, from the shop - rio grand parkway north. 4 miles easy, then 5 miles @ HM pace, then 2 easy miles, one more mile @ attempted HM pace, 2 miles easy. 5 mile tempo averaged 7:53 per mile. 1st mile was too slow but i made it up in the remaining 4 miles. all i had this morning before the run was one banana, coffee, and water. i had plenty of energy throughout the run.
i'm relieved this workout went well today. it's been a weird several weeks with the running and low energy, and really slow paces, so it's nice to get a decent workout in. the best part is that i don't feel beat down afterwards! my warmups are slower and longer now - i don't know if that's going to be permanent or if it will pass. i hope it passes. going to take an easy three days then run a half marathon on monday!
splits: 9:53, 9:39, 9:55, 8:25, (8:07, 7:52, 7:51, 7:50, 7:46), 9:20, 8:54, (8:01), 8:52, 8:39. WT 60.8 miles one fifty-one
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| | 6.2 miles / 9:40 avg. recovery run early from work. nice quiet streets this morning. WT 59.6 miles one fifty-two
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| Kinvara2 The 2nd Miles: 6.20 |
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| | 6.3 miles / easy. ran at the high school track. mile 4 @ 7:39. form drills in the last mile. WT 51.9 miles one fifty-three
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| | 5.5 miles / easy. red barn/fairground loop. clouds, some wind, rain. felt great after the first couple of miles. WT 55.4 miles one fifty-four
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| Kinvara2 The 2nd Miles: 5.50 |
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| | Race: |
Striders Memorial Day Half Marathon (13.12 Miles) 01:42:51, Place overall: 37, Place in age division: 2 | |
half marathon official time 1:42:51.4 / 7:51 avg. (my garmin actually came up with exactly 13.12 miles)
last thursday i signed up for this half because i needed a race for the month of may. it was close by my work, and run on a parkway that i use a lot in the winter - so why not. i didn't expect to pr today but i ended up beating my best half by 47 seconds. the last half i ran was the salt lake half in april of 2011 (which is where i got my previous pr). at my age and ability, i'll take a pr, no matter how small! sleep last night was ridiculous. apparently the universe prefers i don't sleep but 2 or 3 hours the night before a race. a good book kept me up later than usual. then shortly after falling asleep i awoke to mr. constipation knocking on the back door, which is always good for about an hour or so of work. after that i was just restlessly tossing and turning, stressing about how much sleep i wasn't getting. when i finally did fall asleep i had a dream that i slept through my alarm and didn't make it to the race. good stuff. it was a relief to finally get up and get going. i ate a half banana, coffee and water before leaving the house. i drove to a park about 2.6 miles from the starting line of the half, parked there and ran a slow warmup - along the course. there were pop's set up along the way so i had a good mid-warmup session. no lines. in fact i'm sure i was the first one to use the facility and was definitely dwelling in the land of the freshy fresh. i got to the start (at jensen park) with about ten minutes to spare.
the whole course is pretty flat. the first couple of miles felt great (7:31, 7:33), which was a relief. there was a runner off my left shoulder for those miles, who i'll refer to as "slappy" because of the volume of his foot strike, whereas he could refer to me as "the breather" because of the volume of my...breathing. he finally passed me around mile 3. i glanced at him and he looked to be maybe a couple of years older than me. i stayed with him for mile 3 (7:41), and throughout the next 7 miles we would trade places. there was a young couple who i'll call "the strollers" because though they passed me and stayed ahead of me all the way to the finish, they were chatting away the whole time and looked like they were merely on a stroll through the park. meanwhile i was working hard to keep my pace below 8 minutes per mile. so there we were, slappy and the breather, working our tired old bodies through the miles. splits for miles 4 through 9: 7:50, 7:34, 7:51, 7:53, 7:52, 7:54. there was a 180 degree turn around just before mile 7 - before the leaders came by i briefly entertained the thought that i might get an age group placing, i knew there were only twenty or so runners ahead of me, and i figured ol' slappy and i were the only oldsters up front. then i was duly mocked by observing, as the leaders passed, that 5 out of the first 7 racers looked to be in my age group! lol! i was having a good chuckle over that. it was in mile 10 (8:11) where my mind started to get the better of me. it was at this point my good friend slappy (we hadn't spoken a word to each other, until after the race) began to widen the gap and pull slowly away. he got about 20 yards ahead, and there he stayed all the way to the finish. i was still feeling intellectually challenged during miles 11 and 12, and limiting my pace to 8:12, 8:08. the last mile is always easy to accept and i ran 7:50, the final .12 showed up as a 6:31 pace on the garmin, so i must have kicked in to finish. i spent about ten minutes after the race chatting with Cathy while hydrating (i hadn't taken any fluids during the race). then ran slowly 2.6 miles back to my car. i was pleased to feel pretty good during the jog back. all in all i got some good miles today, an accidental pr, and a solid workout. Striders always puts on a good race -
WT 63.7 miles one fifty-five
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| | 4.2 miles / 10:32 avg. mellow recovery run before work. so glad i'm back in the habit of running in the AM. WT 59.9 miles one fifty-six
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| | 9.2 miles / 9:50 avg. still in recovery mode - took a nice and easy commute in - such great weather! WT 63.7 miles one fifty-seven
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| Kinvara2 The 2nd Miles: 9.20 |
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2 miles / crawling. this morning i woke up feeling like a slice of stale burnt toast. i think the lawn mowing yesterday finally did me in. naturally i was feeling much better after running two miles but decided to go ahead and just stop. no sense in going more today.
WT 51.2 miles one fifty-eight
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| | 10 miles / 8:21 avg. from the shop to the high school track. progression run. splits: 9:24, 8:46, 8:21, 8:10, 8:03, 7:54, 7:49, 7:34, 9:12, 8:20. WT 55.5 miles one fifty-nine
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| Mt101 The 2nd Miles: 10.00 |
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11.2 miles / early. warm but overcast for most of the run. relatively quiet streets compared to yesterday's "graduation frenzy". emerald park loop, stopped there around mile8 for water. lots of climbing! 10 min miles. WT 60.4 miles one sixty
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6 miles easy at the MFT. (Annie went too, she ran 4 miles!) didn't sleep much last night. was up at 4:30 AM watering the lawn - lol! so i had to catch a couple of hours sleep this morning, stayed in bed until 9:00 and didn't get the run started until 10 AM...very warm. WT 60.9 miles one sixty-one
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| Hattori The 2nd Miles: 6.00 |
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| | 8.5 miles / easy. very warm out this morning! rio grand north out and back. WT 51.1 miles one sixty-two
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| Kinvara2 The 2nd Miles: 8.50 |
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11.1 miles / very easy pace. from home / big western loop. same temps as yesterday but felt more comfortable today. could not move fast if i wanted to this morning. WT 58 miles one sixty-three
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| Kinvara2 The 3rd Miles: 11.10 |
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4.5 miles - early before work. nice cool temps this morning. i made an attempt to shake my legs loose from the cement blocks they were encased in by doing 6 x 30 sec. hill repeats on golden ave. it didn't work. 9.5 miles - i had plans to run home after work and take advantage of the cool temps today. but late day obligations were piling up and i decided to run home at 11:30 and drive back to work for the afternoon. i'm really tired this week and all my runs have been pretty slow. i'm going to run low miles the next two days and hopefully get a much needed long run done on saturday.
WT 62.8 miles one sixty-four
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| Kinvara2 Miles: 9.50 | Mt101 The 2nd Miles: 4.50 |
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6.5 / 8:36 avg. from work before work. best i've felt all week. WT 67.3 miles one sixty-five high expectations exceeded!
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| Kinvara2 The 2nd Miles: 6.50 |
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| | 3.3 easy miles before work. WT 60.6 miles one sixty-six
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11 miles / 8:53 avg. commute into work. dog show/ peer group road kill/ bikini shoot by the creek route. first 4 miles@9:19 avg. next 4 miles@8:30 avg. last 3 miles@8:52 avg.have note: no long run today. no excuse.
WT 60.4 miles one sixty-seven
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| Kinvara2 The 2nd Miles: 11.00 |
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| | 7 miles / 8:46 avg. Annie and i drove to the MFT, i ran five there then ran two home. WT 61.4 miles one sixty-eight
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12 miles / 8:40 avg. early before work. from the shop - rio grand north. i decided to try my new goal marathon pace out for size today in the form of a tempo run. i ran the first 4 miles of warmup @ 9:28 avg, then a six mile tempo @ MP (goal marathon pace = 8:15) splits for the tempo: 8:13, 8:15, 8:10, 8:03, 7:59, 8:07. avg for this set was 8:08 - too fast. i'll need to make sure and stick to 8:15 per mile as the workouts get longer over the next couple of months. my last two miles were cool down @ 8:50, 8:44. once warmed up this morning i felt really good and am pretty happy with this workout. WT 64.9 miles one sixty-nine
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| Kinvara2 The 2nd Miles: 12.00 |
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| | 5 ten minute miles before work. feels like it's going to get hot today. WT 58.8 miles one seventy
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| | 10.2 miles / 9:18 avg. from home - pond/lagoon trail/ranches loop. warm. "I was feelin' California, but lookin' Minnesota."
WT 55 miles one seventy-one
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| Mt101 The 2nd Miles: 10.20 |
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| | 10 miles / 8:36 avg. early from work. easy progression run - splits: 9:50, 9:11, 8:54, 8:41, 8:32, 8:25, 8:13, 7:51, 7:31, 8:58. WT 58.5 miles one seventy-two
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| Kinvara2 The 2nd Miles: 10.00 |
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6.4 miles / very easy pace early from work. WT 61.6 miles one seventy-three
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10 miles / 8:24 avg. ran from the shop to the high school track. i was feeling pretty good but around the six mile point a hot spot that i sometimes get in the hattori's developed. it's really distracting and slows me down a lot when that happens. luckily i was only a half mile from work so i ran back, put a bandaid over the hot spot, switched shoes, put on a dry shirt and headed out to finish my run. after stopping though i couldn't pick up the nice pace i had had before. pretty warm out this morning. splits: 9:37, 8:08, 7:32, 7:53, 7:57, 8:24, 8:53, 8:36, 8:45, 8:17. WT 60.6 miles one seventy-four note: these kinvara's are insane. even with 640 miles on them they still have a lot of cushion! after switching from the hattori's (flat, thin shoe), the old kinvara's felt almost too soft.
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| Kinvara2 Miles: 3.90 | Hattori The 2nd Miles: 6.10 |
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| | easy 8 / from home / small western loop. early to beat the heat! WT 61.6 miles one seventy five
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| Kinvara2 The 3rd Miles: 8.00 |
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7 miles / 8:54 avg. from work. after 2.5 miles i did 15 x 30 second hill repeats on golden ave. then easy peasy back to work. WT 56.6 miles one seventy-six edit: i meant to mention this yesterday when i logged this run. i started these doing these hill repeats (on golden ave.) two or three months ago. i've been semi consistent in hitting them about once a week. this series had me realizing that i've come a long way since struggling through 6 x 30 second repeats the first time or two - these 15 had me feeling stronger with each one up until about the 12th or 13th, then had enough to finish the last couple strongly. it's nice to see some progress.
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| | 10.2 miles / 9:00 avg. commute to work. 3 easy, 4 @ MP (fail), 3 easy. pretty tired this morning, so i wanted to try some marathon paced miles, (goal 8:15 per mile). splits for the failed tempo 8:31, 8:10, 8:09, 8:29 (4 miles - 8:20 avg). oh well - it took a lot of effort today just to do what i did. i knew i was tired. i figure this is good practice for the late stages of a marathon. WT 61.6 miles one seventy-seven
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| Kinvara2 The 2nd Miles: 10.20 |
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am - 5 easy miles around the hood near work. 9:34 avg.
pm - 10.2 miles / 8:49 avg. commute run home. taking advantage of a rare cool summer afternoon (73F). i don't run a lot of doubles but whenever i do, the second run usually feels better than the first. today was no exception.
WT 66.8 miles one seventy-eight
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| Kinvara2 Miles: 10.20 | Green A5's Miles: 5.00 |
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6 miles - early from work. just whatever. i was pleased with how i felt after warming up. i seem to be back to my normal recovery pattern. WT 62.8 miles one seventy-nine
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| Kinvara2 The 2nd Miles: 6.00 |
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| | 6 miles / from home to the LPT out and back. 75F when i started, 82F when i finished. yikes. a cold that i've been able to be in denial about for a couple of days hit me hard late yesterday. woke up and ran in a snotty fog. WT 62.4 miles one eighty
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| Mt101 The 2nd Miles: 6.00 |
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2 miles - from home to the mouth of farmington canyon and back. this cold i've had the last couple of days knocked me out of going to allie and james wedding bells 5k this morning. i'm disappointed - i decided to take a break today, just two easy miles to keep the streak alive and wash some of the funk out of my head and lungs. good time to cut back on the mileage anyway. WT 54.4 miles one eighty-one
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| | 4 miles. still sick! started at 5:45 AM to beat the heat. after the run i mowed the lawn. going to try and rest a lot today and stay cool. with only 16 miles over the last four days my legs are feeling fresh and perky - but this cold has the rest of me feeling drained, and when i swallow it feels like needles going down my throat (slight exaggeration). hopefully this cold will pass and by saturday i can begin the first of four longish runs planned over the next two months to prep for the salmon marathon on sept. 8th. WT 50.4 miles one eighty-two
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| Kinvara2 The 2nd Miles: 4.00 |
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9 miles - from work/rio grand north. temps in the upper 70's! started out slow and feeling sorry for myself because this cold is still lingering and has me feeling pretty run down. fortunately, about 2 miles in, i ran into Steve Ashbaker and spent 4 quality miles chatting with him, which really changed my whole perspective and made it a great run! thanks for easing off your pace for a bit with me Steve. WT 52.4 miles one eighty-three
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7 miles from work. 10 x 30 second hill reps/golden ave. the cold front knocked 5 degrees off of yesterday mornings temp. 75F this morning! i almost wore my glove liners. WT 49.2 miles one eighty-four
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| Kinvara2 The 2nd Miles: 7.00 |
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easy 8 from the shop. noticeably cooler this morning. amazing what a difference just a few degrees makes. i'm happy to get even eight miles today. this "cold" is still with me. i call it a "cold" because i don't remember having a cold that lasted so long. mostly it's messing with my already challenged sleep and i'm feeling more worn with each passing day. please, somebody, call the whambulance. WT 42 miles one eighty-five
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| Mt101 The 2nd Miles: 8.00 |
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10 miles from work / eastern hoods. 8:42 avg. feeling better than i have for several days. WT 46.2 miles one eighty-six
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| Kinvara2 The 2nd Miles: 10.20 |
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| | 6 miles - from work / rio grand / bulbous "T". WT 46.2 miles one eighty-seven
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| | 16 miles. commute into work. got pretty ugly towards the end. WT 60.2 miles one eighty-eight
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| Kinvara2 The 3rd Miles: 16.00 |
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| | 4.2 miles - buffalo ranch trail WT 60.4 miles one eighyt-nine |
| Mt101 The 2nd Miles: 4.20 |
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8 miles - from work. all easy except mile six @ 7:04. WT 59.4 miles one ninety
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| Hattori The 2nd Miles: 8.00 |
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| | 6 ten minute miles. emerald park and back. warm. WT 58.4 miles one ninety-one
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| Kinvara2 The 2nd Miles: 6.00 |
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| | Race: |
centerville freedom run 5k (3.1 Miles) 00:22:50 | |
12.2 miles / 3.1mile warmup, 5k, 6 mile run home. over a five week period i've run my best half marathon and one of my worse 5k's. i couldn't push at all today. maybe because i've been sick the last couple of weeks. when the first mile came in @ 7:32 i knew i was done. felt great on the run home though. grateful to be able to run miles. Annie ran too ~ a huge pr for her today as she's been putting in some consistency the last several weeks preparing for her first half marathon in september! met Kam for the first time, right before the race. just one quick rant in the form of an observation ~ folks around here (davis county?) need to lighten up a little. everybody seems to be uptight, or nervous or something. are things really that bad nowadays? i feel like i'm missing out on some tragic news that everyone else is privy too. WT 60.6 miles
one ninety-two
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| Kinvara2 Miles: 6.00 | Green A5's Miles: 6.20 |
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5 miles around the hoods near work. overcast, a few sprinkles of a rare foreign substance known as "rain". WT 57.4 miles
one ninety-three
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| Kinvara2 The 2nd Miles: 5.00 |
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easy 8 - from work / rio grand south. sweaty shorts. WT 59.4 miles one ninety-four
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| Mt101 The 2nd Miles: 8.00 |
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| | 7 sweaty ones / 8:27 avg. from work etc. WT 50.4 miles one ninety-five
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| | 6 miles. i slept an extra hour this morning, then mowed the lawn, and chilled with my wife for a couple of hours before finally getting out for the run. 90+ degrees at noon. drove to the bird refuge and ran one loop on the buffalo ranch trail, then a loop at the bird refuge. lots of birds, bugs, and rustlings in the brush. at one point there was a huge rustling, and what should pop up in front of me but a doe; a deer, a female deer. love it when that happens. WT 52.2 miles one ninety-six
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| Mt101 The 2nd Miles: 6.00 |
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| | 6.3 miles / 9:02 avg. from work. all easy, last mile @ MP (8:13). WT 50.5 miles one ninety-seven
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| Kinvara2 The 2nd Miles: 6.30 |
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| | 11.2 miles / 9:01 avg. from work rio grand north. everything uber easy except miles 7 & 9 @ HM pace (7:49, 7:39). hot. WT 55.7 miles one ninety-eight
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| Kinvara2 The 3rd Miles: 11.20 |
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| | 6.5 miles from work. by mile 3 i was at golden ave. doing 10 X 30 second hill repeats. got squalled on the last couple of miles. WT 50 miles one ninety-nine
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4 miles from work. easy, taking a break today. mile 4 @ 7:28. WT 49 miles two hundred 200 days @ 1620 miles = 8.1 miles per day.
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| Kinvara2 The 2nd Miles: 4.00 |
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| | 8.5 miles / 8:48 avg. from work - east. soggy. WT 49.5 miles two-o-one
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| Mt101 The 2nd Miles: 8.50 |
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| | 13 miles / super easy pace. from work/north east. took an 8.5 mile route to get up to emerald park and got a drink of water there. then back. WT 55.5 miles two-o-two
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| Kinvara2 The 3rd Miles: 13.00 |
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10 miles / easy. had some work this morning so i drove to the shop and ran home. cooler temps and cloudy but very humid. WT 59.5 miles
two-o-three
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| | 2 miles / 8:06 avg. (8:33, 7:39). from work. WT 55.2 miles two-o-four
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| | 10.3 miles / from work/rio grande-north. 3 mile warmup @9:22 avg. 6 miles @ MP (goal 8:15 per mile). 8:12, 8:12, 8:10, 8:03, 8:04, 8:03 (48:45 / 8:08 avg.). then 1.3 mile cool down (9:30 avg.). i still don't pace very well, as i went a little quicker than i had to on the tempo portion. but i'm relieved it turned out faster because it seemed too hard to maintain for a marathon. 8:40 avg. for the run. WT 54.3 miles two-o-five
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| Kinvara2 The 2nd Miles: 10.30 |
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| | easy 8 before work. woop-di-doo. WT 55.8 miles two-o-six
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| Kinvara2 The 3rd Miles: 8.00 |
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| | 5.2 miles - ten minute pace except when i turned a corner in front of some high school xc girls. yeah, i picked up the pace a little there. WT 57 miles two-o-seven
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| | 7 miles / 9:01 avg. before work. unintended progression run splits: 9:35, 9:25, 9:23, 9:16, 9:07, 8:14, 8:06. WT 55.5 miles two-o-eight
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| Kinvara2 The 2nd Miles: 7.00 |
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16.3 miles - soapstone basin - uintas. had a great over night trip. Thayne invited me to come up and camp with his family and do a long run in the morning. even though it was just one night, i love doing stuff like this. to me it's worth the effort of packing up the gear and making the drive - it gives life a little more texture. anyway, our original plan was to drive out 20 miles and run back to camp, then go back and pick up the car afterwards. however after about eight miles of driving on the soapstone basin road we realized that this run was going to be much tougher than we anticipated. plus the drive was taking a long time as driving on rocky, washboard makes for slow going. we came off the dirt road and drove a couple of miles up a highway, and parked. starting the run just over 10 miles from camp. we decided to run some out and backs along the way to add more mileage to the run, and that worked out pretty well. after seeing the terrain we would be running on, very steep. long climbs and descents, we adjusted our plan to an 18 mile run, (which was ultimately adjusted to 16 miles). we were at about 9,500 hundred feet at the start and dropped over 1,000 feet in the first two miles, then gained back over 700 feet over the next two miles. a great way to start a run. did i mention we were in the uintas? beautiful, beautiful, mountainous meadows. we stayed at around 9,000 ft over the next three and a half miles, rolling up and down, throwing in a couple of short out and backs on suitable roads along the way. then slowly descended to 7600+ feet over the next 7.5 miles with an almost 200 ft climb in the last mile back to the campsite. 16.3 miles, 3+ hours of running at altitude with plenty of climbing and descending...in the uinta's! all around awesome run! our slowest mile was 14:45, out fastest was 9:12. ended up with an 11:32 pace over the distance, including all stops etc. didn't think about pace at all today. walked some of the steeper sections, stopped many times along the way for bladder control, rock from shoe removal etc. great relaxing longish run. thanks Thayne! WT 58.8 miles two-o-nine edit: i forgot to mention sitting in the river after the run. never tried that before, it felt super good on the legs.
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| | 3 easy on ye olde high school tracke WT 51.8 miles two ten
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| Hattori The 2nd Miles: 3.00 |
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| | 4.2 miles / easy. feel like i'm recovering well from saturdays run. 10k tomorrow morning. WT 54 miles two eleven
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| Kinvara2 The 3rd Miles: 4.20 |
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| | Race: |
Deseret News 10k (6.24 Miles) 00:45:42 | |
1/2 mile warmup. 10k (45:42). 4 mile cool down. good race for me. a pr (aided - lots of downhill). all my race time these days are both old man PR's and lifetime PR's as i don't have any PR's from when i was young. anyway, i figured to place in the top 20% as that seems to be my lot in life. based on past figures, i figured about 2,000 runners, so i tried to start behind about 400 people. i don't know the official results yet, but i must have been way off on my count because i steadily passed other runners throughout the whole course. i think that i can still improve my time a lot over the next couple of years. this was my first time running des news. good race. the weather was great, low 70's and overcast. after the race i saw fellow bloggers Walter, and Kam. also met for the first time Glidergirl, Catherine and Faceless Ghost. i was going to run back to the start at research park for a cool down but on the way out of liberty park i saw the shuttle bus and couldn't resist getting a ride back to my car.. on my drive out of salt lake though, i stopped at the capitol and ran a 4 mile cool down through the horse shoe and along 11th ave, then back. splits for race: 7:43, 7:12, 7:19, 7:10, 7:13, 7:20, .2@7:08 pace. WT 54.4 miles two twelve edit: my official time of 45:41.9 gets me 349/1945 overall (18 %), and 18/84 AG (21%) what did i tell you. i'm the 20% man. almost any race i run where i know the total number of runners i can pretty accurately guess where i placed using the 20% rule. however, if it weren't for the entrants that are just trying to finish the distance, or are entered to have an enjoyable walk, i would place somewhere around 50%. yipee mediocrity! lol.
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| | 6.3 miles / easy. before work around the hoods etc. WT 52.7 two thirteen
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| Kinvara2 The 2nd Miles: 6.30 |
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11.2 miles before work. rio grande north. all easy except for mile 9 where i somehow managed an 8:23 mile. Steve Ashbaker on his bike sighting around mile 3! WT 58.7 miles two fourteen
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5 ugly ones. before work - overcast, muggy, light teaser rain. the first two miles were much uglier than the following three. but still the whole lot of them were UGH - LY. still don't regret todays run. beat the 10 mpm guy by 23 seconds! WT 56.7 miles two fifteen
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| Mt101 The 2nd Miles: 5.00 |
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12 miles / 9:20 avg. before work. meandered my way up to emerald park for a drink (7.5 miles) then took a more direct route back to work. started late (8:15 am) and it got pretty toasty. also there was some kind of mini triathlon going on, and they had the nerve to use parts of my running route for their event, so i got a little race environment vibe in the first part my jog. WT 52.4 miles two sixteen
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| Kinvara2 The 3rd Miles: 12.00 |
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8.3 miles - late morning run, 80+ degrees. two easy laps on the buffalo ranch trail + a little road. pm - 4 miles on the MFT. 90F, but it felt good. slow progression splits: 9:08, 8:53, 8:48, 8:38
WT 61.7 miles two seventeen
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| Kinvara2 Miles: 4.00 | Mt101 The 2nd Miles: 8.30 |
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| | 8.4 miles before work. rio grande - south WT 65.9 miles two eighteen
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| Kinvara2 The 2nd Miles: 8.40 |
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10.2 miles - before work, rio grande - north.all easy miles (9:45 avg.) except miles 4, 5, 7, & 9, (7:52, 7:45, 7:45, 7:38). 9:05 avg for the run. pm - 4 miles on the cattle road with Loki. funny how 90F at 6:30pm feels much more comfortable than 75F at 7am...
WT 69.4 miles two nineteen
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| Kinvara2 Miles: 4.00 | Kinvara2 The 2nd Miles: 10.20 |
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| | 7.3 miles before work - young Liberace wielding a hoe/hump day lawn mowers route. WT 70.4 miles (first 70 mile week i've had in a while) two twenty
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| Hattori The 2nd Miles: 7.30 |
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5 very easy miles before work around layton. pm - 9.5 miles. i left work early (4:00pm) and ran home. i would dramatize the heat factor during this afternoon's run, but: a) i'm not dramatically inclined. and, b) the heat really wasn't that big of a deal. no doubt it affects my overall pace, but it never felt uncomfortable. i suppose this far into summer everybody is acclimated. - i don't run a lot of doubles, but this is my third this week, and each time the 2nd run feels so much more loose and strong than the first. a nice reward for the effort.
WT 73.7 miles two twenty-one
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| Kinvara2 Miles: 9.50 | Kinvara2 The 2nd Miles: 5.00 |
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| | 4.5 miles before work. rest day. got over to golden ave. after a mile for 6 x 30 sec. hill reps. not for a workout, but to sort out the achy hip a little. WT 73.2 miles two twenty-two
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| Kinvara2 The 2nd Miles: 4.50 |
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13 miles / before work. easy pace (9:30). started out on my usual route but my brain rebelled and i ended up running the first five miles on a completely new route i've never run before. it was refreshing. pm - 3 miles on the MFT. i wanted six more to give me an 80 mile week - and i felt great the first two miles but then felt weak and light headed the third mile so i called it quits. i'm really enjoying being back to my old energetic self again lately.
WT 77.2 miles two twenty-three
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| Kinvara2 The 3rd Miles: 13.00 |
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| | 7 miles on the buffalo ranch trail. the Leisure Sunday Morning Monster had a grip on me this morning and i didn't get out to run until 10:30 am. pretty warm out but some high thin cloud cover helped. easy pace. i tried to run two miles at mp with a half mile easy in between but failed pretty miserably. still good practice trying to push a little when fatigued. WT 71.9 miles two twenty-four
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| | 10.7 miles / steady state run / 9:01 avg. rio grande south/whispering pines out and back. WT 74.2 miles two twenty-five
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| Kinvara2 The 2nd Miles: 10.70 |
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10.4 miles / 8:23 avg. tempo tuesday. rio grande north. practicing mp goal pace (8:15). 2 mile warmup @ 9:15 avg. 7 miles tempo (8:10, 8:14, 8:14, 7:53, 8:02, 8:04, 7:54) 8:04 avg. 1.4 mile cool down @ 8:44 avg. pm - 4.5 miles on the cattle road. hot. not purdy.
WT 74.9 miles
two twenty-six
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| Kinvara2 Miles: 4.50 | Kinvara2 The 3rd Miles: 10.40 |
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easy 8 around layton before work. lungs feel great. legs feel tired. WT 75.6 miles two twenty-seven
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| Kinvara2 The 2nd Miles: 8.00 |
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12 miles - rio grande south/deseret st. still with the tired legs. gaseous. pm - 6 miles on the cattle road. slow. hot (94F). slow.
WT 79.1 miles two twenty-eight
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| Kinvara2 Miles: 18.00 | Mt101 The 2nd Miles: 12.00 |
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| | 4.5 miles - rest day. before work - church st. etc. really psyched with how good my legs felt this morning once i started running. WT 79.1 miles two twenty-nine
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| Kinvara2 The 2nd Miles: 4.50 |
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| | 20.6 miles / 8:52 avg. it's been a long time since i last ran long. yesterday after work i dropped a couple of water bottles along my commute route. this morning i left the house at 6 am and ran the clark/glover loop before heading north along the rio grande parkway toward work. mentally it's easier for me to run point to point when running long. i knew after the first couple of warmup miles that i felt okay and this wasn't going to be one of those "beat down" runs. i had water around mile 8, i wasn't really thirsty but i drank some for prudence sake. my next water was at mile 12, which was a mile and a half from my finish, so i ran a 6.5 mile out and back, had more water then finished the run.. the extra volume i've been running lately is really making a difference. i've noticed the last couple of runs that i feel like i have more oxygen; like i'm running at sea level or something. the first 10 miles were at a 9:03 avg, the second 10 were at a 8:43 avg. a 3:12 negative split! my legs didn't get tired at all until the last mile or so. really happy to feel strong after a rare 80 mile week.
WT 83.7 two thirty
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| Kinvara2 The 3rd Miles: 20.60 |
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4 miles recovery run on the cattle road with Loki. pm - 7 miles. 8:48 avg. felt so much better than this morning.
WT 87.7 miles two thirty-one
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| Mt101 The 2nd Miles: 4.00 | Kinvara2 The 2nd Miles: 7.00 |
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easy 9 around the hood before work. like the old Eagles tune "it's another Hattori sunrise". pm - 3 miles of the complete opposite of joy on the cattle road. the temps were lower (87F) and there was a nice cloud cover. if i had realized that i only needed one more mile to get a ninety mile total for the last seven days i would have done it. wait, no i wouldn't have.
WT 89 miles two thirty-two
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| Mt101 Miles: 3.00 | Hattori The 2nd Miles: 9.00 |
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| | easy 8 - rio grande - north. WT 82.1 two thirty-three
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| Kinvara2 The 2nd Miles: 8.00 |
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| | 11.4 miles / 8:52 avg. from home - clark/glovers loop. all easy. miles 5 through 8 @ mp (8:12, 8:03, 8:15, 8:07). mp's were just for practice on tired legs. WT 85.5 miles two thirty-four
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| Kinvara2 The 3rd Miles: 11.40 |
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12.3 miles - before work all over north east layton area. pm - 6 miles on the cattle road. everything in the 9:30-ish per mile range except mile 5@8:07. felt strong and energetic tonight. last thursday i did the same thing, 12 in the morning, 6 more in the evening, and my evening run felt much worse last week than tonight. and i've got more miles in my legs tonight...yay.
WT 85.8 miles two thirty-five
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| Mt101 The 2nd Miles: 6.00 | Kinvara2 The 2nd Miles: 12.30 |
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| | 4.5 miles - rio grande - south. rest day. WT 85.8 miles two thirty-six
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16 miles / 8:30 avg. commute to work via the clark/glovers/red barn/riogrande route. 12 miles @ mp today. i've been thinking about this run all week and am glad it went as planned. i still don't know how i can possibly be expected to run this pace for a full marathon, but that's a concern for another day i guess. before the run i ate a half banana, a couple of cups of coffee, a little water. no food or water during the run - no problem.
2 mi. wu @ 9:21 avg 12 miles @ mp (goal 8:15 per mile) i ended up with an 8:12 avg. i felt a big energy drop suddenly in mile 7 and it's reflected in my split, but i wasn't stressed because i knew i had plenty of seconds in the bank and the lull was short lived. the last two miles of the tempo were tough. splits: 8:05, 8:10, 8:15, 8:11, 8:11, 8:12, 8:24 (gasp!), 8:07 (phew!), 8:13, 8:09, 8:17, 8:13. 2 mile cool down @ 9:24 avg. a good end to another solid week.
WT 81.2 mile two thirty-seven
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| Kinvara2 The 3rd Miles: 16.00 |
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easy 8 from home - to the LPT out and back. recovery style. pm - 5 miles on the MFT. lot's of doubts for the first couple of miles, but felt pretty good by the end of the run.
WT 83.2 miles two thrity-eight
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| Kinvara2 Miles: 8.00 | Mt101 The 2nd Miles: 5.00 |
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8.3 miles around the hood around work around 9:30 per mile. pm - 5 miles on the cattle road. weak, and slow. perfect.
WT 84.5 miles two thirty-nine
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| Mt101 The 2nd Miles: 5.00 | Kinvara2 The 2nd Miles: 8.30 |
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4.4 miles / loops at the nature center. dead legs.
WT 80.9 miles two forty
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| | 8.4 miles from work. better. WT 77.9 miles two forty-one
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| Kinvara2 The 2nd Miles: 8.40 |
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10 miles - commute - normal. pm - 10.4 miles - commute - cooler than normal (87F). funny - even though i've run 10,000+ miles over the last four years, i still freak out when i have a couple of bad runs in a row. i always assume it's a permanent situation and i'll never be able to run again. in hindsight, my little crash monday night was obviously due to the 16 miler the previous saturday (12 miles of which were at mp). and monday night's 5 miler was the 26th mile over the two days after that workout. duh. since i'm not smart enough to cut back on the running, my body kicks me in the *ss and forces me to cut back. thank you body.
WT 80 miles two forty-two
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| Kinvara2 The 2nd Miles: 10.40 | Kinvara2 The 3rd Miles: 10.00 |
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| | 4.5 miles before work. rest day. WT 79.5 miles two forty-three
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| Hattori The 2nd Miles: 4.50 |
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20 miles / 8:43 avg. - met Chad at olympus hills mall parking lot aorund 6:00 AM and he took me on a big loop tour of holladay, millcreek, and sugarhouse. a really great run, and great conversation, (thanks for the run, and for the hydration along the way Chad!). nice temps. for me this was a solid long run, with a decent mix of climbs and descents, and the majority of the climbing in the last half of the run - so it made for a good effort in the last miles. today's run was 10 seconds per mile faster than the 20 miler i did two weeks ago, which was essentially a flat course. i'm feeling fit about now. WT 84 miles two forty-four
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| Kinvara2 The 3rd Miles: 20.00 |
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| | 7.5 miles on the buffalo ranch trail. recovery jog. started late (10 am) and it was a little warm. WT 78.5 miles two forty-five
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| Mt101 The 2nd Miles: 7.50 |
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| | 10 miles / 9:05 avg. from work - north east. WT 75.2 miles two forty-six
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8.5 miles / 8:38 avg. from work - rio grande - north. 2 mi. wu 2 x 2 mi.@ hm with 1 mile easy in between (7:54, 7:49 - 7:42, 7:37)
1.5 mile cd pm - 6 easy ones on the cattle road. waited until 7:00 pm for cooler temps.
WT 85.3 miles two forty-seven
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| Kinvara2 Miles: 6.00 | Kinvara2 The 2nd Miles: 8.50 |
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| | 7 miles zig-zagging through the hoods near work. passed an "incident" where the cops had a street blocked off, and a house cordoned off, one of those big police trailers, the news was there etc. maybe i can find out what was going on through the news. WT 83.9 miles two forty-eight
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| Kinvara2 The 3rd Miles: 7.00 |
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9 miles - commute to work. nice overcast sky. pm - 9 miles commute home. this is the shortest route between work and home. i usually extend these commute runs but i'm nine days out from the marathon and my taper starts tomorrow so i decided to just get it done and not push anything...non overcast skies, but okay at 90F with some breezes.
WT 81.5 miles two forty-nine
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| Kinvara2 Miles: 9.00 | Kinvara2 The 3rd Miles: 9.00 |
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| | 4 miles - rest day. ran from work around the high school, on the track for a couple of laps. i saw cars, and birds. WT 81 miles two fifty
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| Hattori The 2nd Miles: 4.00 |
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| | 11 miles - easy around layton before work. post rain/cool muggy temps. WT 72 miles two fity-one
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| Kinvara2 The 2nd Miles: 11.00 |
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| | 10 miles / 8:47 avg. ran at noon. my SO had to go into layton so i hitched a ride with her and ran home via my usual commute route. all easy paces except miles 5, 7, & 9 @<GMP (8:09, 8:00, 7:47). WT 74.5 miles two fifty-two
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| Kinvara2 The 3rd Miles: 10.00 |
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| | 4.2 miles from home / fairground loop. WT 68.7 miles two fifty-three
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| | 6 miles around layton. 10 x 30 second hill reps on golden ave. chaotic drop zones around the schools. WT 60.2 miles two fifty-four
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| Kinvara2 The 2nd Miles: 6.00 |
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| | 7 miles / 8:35 avg. rio grande - south. miles 3 - 6 @ mp (8:07, 8:08, 8:11, 7:58) happy to report that my goal mp on taper rested legs feels almost natural in effort. WT 60.2 miles two fifty-five
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| Kinvara2 The 3rd Miles: 7.00 |
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| | 10 miles - around the hoods of layton utah. WT 52.2 miles two fifty-six
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| Kinvara2 The 2nd Miles: 10.00 |
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2 miles on location ~ salmon marathon tomorrow. WT 50.2 miles two fifty-seven
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| | Race: |
Salmon Marathon (26.3 Miles) 03:40:50, Place overall: 25, Place in age division: 6 | |
Awesome marathon for me. a 10 minute PR. but even better, i beat dubya by a solid four minutes. first time i've run a marathon without crashing. 26th mile was an 8:06. i had a really great time this weekend traveling and hanging out with friends - this was the best marathon experience i've had. everything went as close to perfect as one could expect. actually went to bed at 9:30 pm the night before the race. i woke up several times throughout the night, but felt rested when the alarm went off at 4:30. my morning routine went off without a hitch. the bus ride pick up took place at our hotel so that was great. the temps on race day were ideal (45F at the start to mid 60's at the finish). the race was well organized and the finish line was fun with the live music, food and beverages, and the small crowd made for a relatively intimate marathon event. there were 95 marathon finishers and 52 half finishers. approximately 75 people cancelled due to the possibility of smoky conditions from to the summer wildfires in the area. fortunately the smoke wasn't an issue at all. Lysa, Thayne, Stacie, Wendy (Thayne's wife), Erin (who was running her first marathon) and i hung out at the start,. it was great to be with friends at a race rather than alone like i usually am. the elevation at the start was around 4800+ ft. and the finish is 3,900+ ft. for about a 900 foot drop. the course starts off with a gentle downhill the first couple of miles, a nice way to start a long run. there were some easy rollers throughout and a couple of substantial climbs around mile 7-ish and 14. i don't mind hills, i feel like i climb well. the first 21 miles or so were on a rocky dirt road. the little rocks and washboard didn't bother me at all. there were a couple of quarter mile or so long asphalt stretches, and the last 5 miles or so were on asphalt. i hung out at the back of the crowd at the start, which is to say i was approximately 7.5 feet from the starting line (very small crowd!). passed several people in the first miles, then ran alone most of the rest. i didn't get passed by anyone. took my first water at mile 8, then at every aid station after - they were every 2 miles i think. i tried the Gu drink at one point but didn't like it. i ate half a banana at the 17 mile aid station. that's it for fuel and water during the race. the were several cattle guards along the way, and a plywood board was layed across these sections. so while i never looked behind me, i could hear two runners crossing the cattle guards about 10 seconds behind me for much of the first half of the run. it kept me moving. around mile 14 we hit the out and back which was about a mile and half each way. i was very surprised after the turn around to find that Thayne was only about a half mile behind me at this point. he was on pace to easily break 4 hours! i tried not to look shocked as we passed each other. it definitely put some extra pep in my step. around mile 21 i ran into Scott (Lysa's hubby, and an old friend of mine), who was running his first half marathon. i realized this was the perfect time to take a break before the final push to the finish. this was my slowest mile at 9:20, but the mental and physical break no doubt helped me finish stronger than i otherwise would have. it was one of my favorite parts of the run. after leaving Scott, i realized that i was, in fact, getting tired. but i still hadn't crashed. after mile 23 i realized that there wasn't going to be a crash! i was so psyched. i slowed a little through mile 25 but was able to rally a little for the 26th mile. i do regret not breaking 3:40. (it would have been cool to have a 3:3x:xx PR), but it will just make the next PR that much sweeter. really great that everyone in our group had a great day. Lysa PR'd and finished with Erin who completed her first marathon! Thayne obliterated his previous marathon best (run on this course) by 45? minutes!! Stacie didn't PR but was happy because she felt good throughout the run, AND she enhanced her promise of doing a handstand across the finish line by doing a cartwheel!! it was pretty cool. (she used to be a gymnast, it was a real graceful looking cartwheel). and Wendy, was in the process of annihilating her previous best before she twisted her knee going over a cattle guard in the 21st mile. she walked into the finish in high spirits! Scott finished his first half marathon AND through a twist of fate typical with Scott he got 1st place in his age division! awesome stuff. we celebrated that night by the riverside with live music and the load of months of training and obsessing off our shoulders.
i feel like this is the first time i really put in some proper training for a marathon and the result is that it payed off! being able to actually "race" right up to the finish was so rewarding and made all the training worthwhile. i'm also encouraged because even during my higher mileage weeks i felt as though i could do more. so i look forward to the next marathon training cycle and pushing harder and seeing what i can do. my "minimal" taper worked out well. running consistently gives me a good fix on what works and what doesn't for me personally. i feel in tune with my running body, and current capability, and that lends a better focus to training effort. splits: 1 - 8:16 2 - 8:17 3 - 8:05 4 - 8:15 5 - 8:04 6 - 8:07 7 - 8:31 (start of first substantial hill) 8 - 8:50 (hill) 9 - 7:42 (big downhill) 10- 8:32 (?) 11- 8:16 12- 8:27 13- 8:16 14- 8:52 (hill at the out and back section) 15- 8:50 (more hill, last quarter down) 16- 8:24 17- 7:56 (this was after i saw how close Thayne was) 18- 7:55 (still trying to get away from Thayne) 19- 8:26 20- 8:25 21- 9:20 (break time with Scott - salvation!) 22- 8:16 23- 8:50 (now i'm tired) 24- 8:46 25- 8:42 26- 8:06 (hardly comprehending that i feel good enough to do this!)
.3 @ 7:46 pace
WT 66.2 miles two fifty-eight
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| Kinvara2 The 3rd Miles: 26.30 |
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2 miles of recovery touring the hoods around the hotel on a peaceful Salmon sunday morning. WT 57.3 miles two fifty-nine
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| | 3.2 miles from work. nice and easy recovery run. i'll probably stick to 3-4 miles a day this week. WT 56.5 miles two sixty
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| Kinvara2 The 2nd Miles: 3.20 |
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| | 4.3 miles from work - rio grande - north. lightly rained upon for most of the run. recovery is going well. WT 54.8 miles two sixty-one
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| | 6.4 miles from work. the combination of short recovery miles this week plus the nice cool temps this morning (51F) had me feeling great. my legs felt strong and fluid right out the door. still fatigued, so the mileage is going to stay low for now, but super psyched about how my body is responding to the marathon effort last saturday. mile 6 @ 8:21.
WT 54.2 miles two sixty-two
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| Mt101 The 2nd Miles: 6.40 |
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| | 8 miles from work. rio grande - south. loving these cooler temps. WT 52.2 miles two sixty-three
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| Kinvara2 The 2nd Miles: 8.00 |
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| | 4.5 miles - from work. traditional friday rest day pace. trying to keep the pattern of my runs the same. EPL was flickering on and off throughout the run. it was straight to the commode when i was done running. WT 54.7 miles two sixty-four
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| Hattori The 2nd Miles: 4.50 |
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12 miles / 8:34 avg. commute to work. what absolutely perfect weather for a run this morning. today's run caps my first week of recovery after the marathon, and i feel really good about it. i wanted to run more miles earlier in the week but held back to be safe. today's run was meant as a gauge of how i'm doing, and it turns out i'm doing great! 12 miles at an 8:34 avg. is a good training run for me. although i could feel that i really wasn't ready for a longer run yet, i did feel plenty of strength and virtually no soreness in the legs. in fact, i experienced little to no soreness in my legs this week. i'm thinking that i could've/should've run a bit harder in the marathon last saturday, and what held me back was more mental than physical. still no regrets as it was an 10 minute PR and i felt pretty good throughout the whole race. i've learned a lot through this last training cycle and know i can be a stronger runner. my confidence has taken a leap throughout the process and hopefully i can turn that confidence into better training. really excited for all the FRB'ers racing today - especially at TOU! WT 40.4 miles two sixty-five
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| Kinvara2 The 3rd Miles: 12.00 |
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4 miles from home / lagoon trail/farmington pond with Annie and Lysa. easy. easy like sunday morning. WT 42.4 miles two sixty-six no run tonight. i'm still going to go easy for another week or so. i did however download a FREE copy of "Running The Edge" by Goucher/Catalano on Amazon - i think they're giving it away today and tomorrow. sweet!
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| | 10.3 miles from work / rio grande - north / 9:02 avg. WT 49.5 miles two sixty-seven
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| Kinvara2 The 2nd Miles: 10.30 |
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| | 6.5 miles / 8:23 avg. from work. tuesday is traditionally a workout day for me, but i'm still in marathon recovery mode so i just tried to keep things up tempo for this short run. saw a dude on a unicycle. WT 51.7 miles two sixty-eight
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10 miles / 8:24 avg. from work / rio grande-south. marathon recovery day #11.
splits: 8:52, 8:49, 8:26, 7:51, 8:26, 8:19, 8:24, 8:26, 8:21, 8:11 WT 55.3 miles two sixty-nine
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| Kinvara2 The 2nd Miles: 10.00 |
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easy 8 / from work / 9:03 avg. last night i stubbed my pinky toe on an immovable kitchen appliance. this morning it was black and blue and a little swollen. i don't think it's broken, but it was very painful for the first 5 miles today, then the pain went away (endorphins?). it feels sore now. it's a disappointment, but feels like it will be easily manageable. hopefully just a couple of days of discomfort. i'm sure the running will only help to heal it faster. pm - 3.3 miles at the nature center (pea gravel/boardwalk/lotsofnature)
WT 58.6 miles two seventy
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| Mt101 The 2nd Miles: 8.00 | Green A5's Miles: 3.30 |
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| | 5 miles - rio grande - south. rest day. WT 59.1 miles two seventy-one
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| Kinvara2 The 2nd Miles: 5.00 |
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5 miles - from work to the hs track and back. can you feel the love on the blog today?
WT 52.1 miles two seventy-two
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| Kinvara2 The 3rd Miles: 5.00 |
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10.2 miles from home / big western loop. miles 8 & 9 involved huge, thick swarms of bugs. i was caked in bug when i got home. WT 58.3 miles two seventy-three
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| | 6.5 miles from work. 12 x 30 second hill reps on golden ave. WT 54.5 miles two seventy-four
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| Kinvara2 The 2nd Miles: 6.50 |
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8 miles / 8:18 avg. from work, rio grande - south. light mist/rain for most of the run.
ran harder miles 3 - 6 (7:49, 7:49, 7:43, 7:53). WT 56 miles
two seventy-five
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| Mt101 The 2nd Miles: 8.00 |
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easy 8(point 3) from work. 9:05 avg.
WT 54.1 miles two seventy-six
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| Kinvara2 The 3rd Miles: 8.30 |
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10.2 miles / 8:18 avg. from work/rio grande - north. felt good today. i've been sort of mentally burnt all week and struggling to get out the door, but each day i do, and i end up feeling much better. i was only going to go 6 - 8 miles today but i felt so good i wanted to take advantage of it. a 2:11 negative split! splits: 8:35, 8:41, 8:33, 8:39, 8:05, 8:05, 7:58, 7:52, 8:15, 8:10, +.2@8:17. pm - 4 easy miles on the cattle road with Loki and the sunset. lots of bugs marred an otherwise perfect evening run.
WT 57.2 miles two seventy-seven
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| Kinvara2 Miles: 4.00 | Kinvara2 The 2nd Miles: 10.20 |
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| | 5 miles from work. WT 57.2 miles two seventy-eight
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| Kinvara2 The 3rd Miles: 5.00 |
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| | 12.4 miles from work. rio grande - north. 9:09 avg. WT 64.6 two seventy-nine
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| Kinvara2 The 2nd Miles: 12.40 |
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| | 4 miles / 7:47 avg. on the MFT. took a very leisurely morning, ran errands, THEN got out for a run around 1:30 pm. splits: 9:09, 7:35, 7:15, 7:08. WT 58.4 miles two eighty
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| Hattori The 2nd Miles: 4.00 |
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| | 6.3 miles from work. 9:07 avg. mentally fried lately, but physically i feel great. WT 58.2 miles two eighty-one
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10.3 miles before work 8:23 avg- rio grande - south. 2mi. WU, 5 mile tempo, 3 mi. CD. splits: 9:16, 8:36, (8:02, 7:57, 8:09, 7:51, 7:54), 8:34, 8:44. WT 60.5 miles two eighty-two
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| Kinvara2 The 3rd Miles: 10.30 |
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| | 7 miles from work. 9:01 avg. WT 59.2 miles two eighty-three
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am - 4.3 very easy miles from work. first long sleeves of the season. pm - 10.6 miles / 8:38 avg. commute home. started slow, progression miles through 8 miles, then the last 2.6 coolio. splits: 9:20, 9:09, 8:53, 8:42, 8:33, 8:16, 8:00, 7:54, 8:46, 8:50, + .6@8:40
WT 59.9 miles two eighty-four
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| Kinvara2 The 2nd Miles: 10.60 | Kinvara2 The 3rd Miles: 4.30 |
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| | 6.2 miles before work. rio grande - south. perfectly chilled. WT 61.1 miles two eighty-five
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| Mt101 The 2nd Miles: 6.20 |
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5 miles. red barn loop. didn't get going until 3:30 pm. today's run was a struggle. but i'll take it and live to run another day. :-) i'm happy to have this week behind me, lots of challenges with work (beyond busy), and capped off the week putting down one of our cats today.
WT 53.7 miles two eighty-six
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| Kinvara2 The 2nd Miles: 5.00 |
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13.2 miles / 9:00 avg. big western amoeba loop. it's nice to run later in the morning and not have to run in the heat. WT 62.9 miles two eighty-seven
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| Kinvara2 The 3rd Miles: 13.20 |
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| | 8.3 miles / 8:39 avg. from work, rio grande - south WT 64.9 miles two eighty-eight
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9.2 miles / 7:58 avg. from work - north east hoods. tempo tuesday. 2 miles WU (8:53, 8:38) 6 miles tempo (7:50, 7:49, 7:41, 7:28, 7:39, 7:45) 7:42 avg. 1.2 mile CD 8:08 avg. WT 63.8 miles two eighty-nine
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| Kinvara2 The 2nd Miles: 9.20 |
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| | 7.2 miles from work. rio grande south. 9:17 avg. WT 64 miles two ninety
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| Mt101 The 2nd Miles: 7.20 |
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5 miles from work / north east hoods. 9:04 avg. pm - 8 miles / 8:41 avg. bluff trail from jensen park. the run started out very rough the first three mile then things started to come together in mile 4 and i was able to run the last mile in 7:39. i don't know if y'all are getting this out south, but here in davis county for the last three weeks we've been inundated with swarms of these tiny little bugs. so much so that it makes it hard to control breathing, and i finish the runs caked with bugs.
WT 62.1 miles two ninety-one
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| Kinvara2 Miles: 5.00 | Kinvara2 The 3rd Miles: 8.00 |
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| | 5.4 miles from work. 8:39 avg. 8 x 30 second hill reps on golden ave. splits: 9:25, 8:57, 8:41, 8:08, 8:17, + .4 @ 8:11 WT 61.3 miles two ninety-two
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| Kinvara2 The 2nd Miles: 5.40 |
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| | 10 miles down millcreek canyon with Lysa. beautiful, relaxed run down the canyon. perfect weather, still a lot of color out there! a perfect cap to the running week. thanks Lysa !(and thanks Scott for driving us to the top!). just out of the canyon on wasatch drive we got to run on short section of the utah marathon course going on this morning. utah really is the fittest state! WT 66.3 miles two ninety-three
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| Kinvara2 The 3rd Miles: 10.00 |
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| | 9 miles / 9:08 avg. 2 loops on the buffalo ranch trail + some road. started at 11:00 am. sun and upper 50's = nice. WT 62.1 miles two ninety-four
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| | 7 miles / 8:35 avg. from work. yawn... WT 60.8 miles two ninety-five
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| Kinvara2 The 3rd Miles: 7.00 |
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| | 12.2 miles / 8:33 avg. rio grande - north. everything easy except miles 4, 6, 8, &10 (7:15, 6:57, 7:22, 7:17). WT 63.8 miles two ninety-six
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| Mt101 The 2nd Miles: 12.20 |
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8.3 miles / 8:55 avg. from work - north east. WT 63.9 miles two ninety-seven
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9.6 miles. commute to work. easy, early, chilly. pm - 10.1 miles. commute home. slow at work so i took advantage and left at 2:15, giving me about 6 hours between runs. very tired, though slightly quicker pace coming home.. the weather is...pretty...dang...nice.
WT 71.6 miles two ninety eight
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| Kinvara2 The 2nd Miles: 9.60 | Kinvara2 The 3rd Miles: 10.10 |
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| | 3 miles of much needed rest. from work to the h.s. soccer field and ran on the grass. WT 69.2 miles two ninety-nine
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| Hattori The 2nd Miles: 3.00 |
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12 miles / 8:42 avg. from work - north east hoods. 1st mile was the slowest @ 9:20, 10th mile was the fastest @ 8:11. lots of good hill work on this route. WT 71.2 miles three hundred
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| Kinvara2 The 3rd Miles: 12.00 |
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5 miles / 7:34 avg. MFT w/ loki. splits: 8:00, 7:39, 7:31, 7:18, 7:19 WT 67.2 miles three-o-one
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| | 6 miles / 8:47 avg. from work - north east. 12 x 30 second hill reps on golden ave. WT 66.2 miles three-o-two
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| Kinvara2 The 2nd Miles: 6.00 |
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| | 10 miles / 8:21 avg. from work - north east. drizzly and cool (35F). splits: 9:00, 8:44, 8:32, 8:21, 8:11, 8:17, 7:58, 8:06, 8:03, 8:20 WT 64 miles three-o-three
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| | 10.4 miles / 8:45 avg. from work rio grande - north. cool temps/post rain, 34F WT 66.1 miles three-o-four
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| Kinvara2 The 3rd Miles: 10.40 |
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| | 7 miles - from work. three miles on the road, three at the hs track including 18 x bleachers, then one mile back to the shop. didn't get out until 2:30 pm. WT 53.7 miles three-o-five
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| Kinvara2 The 2nd Miles: 7.00 |
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| | easy 8 / 9:04 avg. from work - rio grande south. 25F when i started, 25F when i was done. beautiful morning! WT 58.4 miles three-o-six
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| | 5.2 miles from work - north east. noon run. so nice out there, wish i were up for more miles today. WT 51.6 miles three-o-seven
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| Kinvara2 The 2nd Miles: 5.20 |
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5 miles / 7:29 avg. MFT - splits: 8:01, 7:13, 7:22, 7:25, 7:24 WT 51.6 miles
three-o-eight
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| | 14 miles / 8:54 avg. from work, rio grande - north. slept through my alarm this morning so i took a long lunch and started my run around 11:00 am. kept the pace easy and steady throughout the run and got a 50 second negative split. WT 59.6 miles three-o-nine
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7.3 miles / easy pace. from work north east - 12 x 30 second hill reps on golden ave. pm - 5 on the LPT / 8:41 avg.
WT 61.9 miles three ten
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| Hattori The 2nd Miles: 5.00 | Kinvara2 The 3rd Miles: 7.30 |
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6.2 miles / super easy. from work north east. WT 57.7 miles three eleven or to put it another way
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| Kinvara2 The 2nd Miles: 6.20 |
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7 miles / 9:18 avg. easy from work etc, etc. pm - 10 miles / 8:34 - commute home. overcast and temps in the upper 50'sF. almost perfect.
WT 67.7 miles three twelve
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| Kinvara2 The 3rd Miles: 7.00 | Kinvara3 Miles: 10.00 |
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| | 4.3 miles of rest. from work - north east. magical outside this morning. WT 64 miles three thirteen
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| Kinvara2 The 2nd Miles: 4.30 |
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12 miles / 8:46 avg. from work - emerald park "loop". tired legs today.
WT 70.8 miles three fourteen
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7 miles / 7:55 avg. on the MFT/LPT. not feeling it today. i ran miles 2,4, and 6 quicker than the rest (7:11, 7:04, 7:05), and struggled pretty much the whole run. WT 72.8 miles three fifteen
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| Mt101 The 2nd Miles: 7.00 |
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easy 8 from work - north east. 8 x 30 second hill reps on golden ave. light out. WT 66.8 miles three sixteen
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| Kinvara2 The 2nd Miles: 8.00 |
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10 miles / 8:34 avg. from work, rio grande - north. 2 mi. warm up, 6 x 1/2 mi. w 1/2 mi. easy in between. 2.5 mile easy to finish the run. splits for 1/2 miles (target: 3:15): 3:19, 3:12, 3:18, 3:17, 3:19, 3:20. i never do workouts like this so i didn't pace it out so well but i plan on doing speed more regularly now. still a rewarding workout today. WT 64.5 miles three seventeen
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| Kinvara2 The 3rd Miles: 10.00 |
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5.4 miles on the bluff trail. crap run. love those. WT 63.7 miles three eighteen
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10.2 miles / easy. from work - north east. perhaps the last short sleeves, hat and gloveless, early morning run for awhile. WT 56.9 miles three nineteen
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| | 4 miles from work in the cold and snow. WT 56.6 miles three twenty
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| | 10 miles - sunset on the LPT. easy pace. some sun, some snow. a mellow end to an unintended cut back week.
WT 54.6 miles three twenty-one
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| | 5 miles / 7:27 avg. progression run on the MFT. splits: 7:59, 7:37, 7:22, 7:17, 7:01. WT 52.6 miles three twenty-two
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4 miles / 9:30 avg. from work. looks like i'll be taking it real easy for the next several weeks. this will be kind of my break for the year. maybe 35 - 50 miles a week. i need to do this for my mind as much as for my body. physically i feel good, but i've been feeling a little mentally fried the last few weeks. so i'll still be running everyday but i'm not going to make any extra effort for mileage. i should still be able to top 3,000 miles for the year - by far a lifetime PR. in fact, i've already beat my year mileage PR. i'll use this break as an opportunity to experiment with some nutrition changes i want to make, and to work on speed a bit.
WT 48.6 miles three twenty-three
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| Kinvara2 The 2nd Miles: 4.00 |
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10 miles easy, from work - north east. i didn't look at my watch until i got back to the shop and saw i was at 9.67 miles so i kept going to make 10. it was nice to not think about distance or pace today and just lope around the hoods in the sun. 30F is pretty much perfect running temp when the sun's out. 9:10 avg. WT 48.6 miles three twenty-four
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| Kinvara2 The 3rd Miles: 10.00 |
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7 miles / rio grande north and south. 8:31 avg. WT 50.2 miles three twenty-five
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| Mt101 The 2nd Miles: 7.00 |
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6 miles from work - north east. 10 x 30 second hill reps on golden ave. 9:05 avg. pm - 6 miles from work - rio grande south. 8:45 avg. short sleeves in the middle of november :-)
WT 52 miles three twenty-six
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| Kinvara3 Miles: 6.00 | MR00 Miles: 6.00 |
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4 miles easy from work - east and back. balmy 38F. WT 52 miles three twenty-seven
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| Kinvara2 The 2nd Miles: 4.00 |
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10.4 miles / 8:08 avg. from work - rio grande north. felt good this morning. negative split = 25 seconds per mile faster for second half.
splits: 8:32, 8:23, 8:26, 8:22, 8:10, 8:00, 7:52, 7:57, 7:56, 7:59, + .4 @ 7:50 WT 52.4 miles three twenty-eight
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3 miles of ease on the buffalo ranch trail with Loki. WT 50.4 miles three twenty-nine
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| Mt101 The 2nd Miles: 3.00 |
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| | 8 miles, over easy for lunch, from work, north east style. 8:50 avg. WT 54.4 miles three thirty
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| Kinvara2 The 3rd Miles: 8.00 |
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6.2 miles for lunch. from work - south east flavor. 8:25 avg. WT 50.4 miles three thirty-one
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9.2 miles - easy commute to work. cows, cats, horses, and very few people 8:56 avg. pm - 9.2 miles. commute home. overcast, 55F and a slight headwind made for perfect conditions to run. all mile splits fell between 8:10 and 8:39. felt stronger this afternoon compared to this morning. 8:30 avg. for the run.
WT 62 miles three thirty-two
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| Kinvara2 Miles: 9.20 | Kinvara2 The 2nd Miles: 9.20 |
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4.2 slugly miles on the MFT post holiday meal/languor. WT 54.2 miles three thirty-three
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7 miles easy from work. south east. working off a minor cold the last couple of days. 9:12 avg. WT 57.2 miles three thirty-four
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| Kinvara2 The 3rd Miles: 7.00 |
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14 miles on the bluff trail from jensen park. sunny, 42F when i started, 42F when i was finished. good run for me. 8:26 avg. WT 60.8 miles three thirty-five
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5 miles on the MFT. 7:28 avg. splits: 8:15, 7:18, 7:10, 7:16, 7:20 WT 62.8 miles three thirty-six
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5.2 miles from work at lunch. north east route. feeling lazy today. 9:10 avg. WT 60 miles three thirty-seven
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| Kinvara2 The 2nd Miles: 5.20 |
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8 miles / 8:33 avg. easy progression run on the boardwalk at the nature preserve. started really rough today. i've had a cold the last five days and it's been affecting my sleep. i guess that's why it took so long to warm up today. splits: 9:46, 9:33, 8:55, 8:31, 8:23, 8:08, 7:53, 7:16. the last couple of miles felt great. WT 61.8 miles three thirty-eight
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| Mt101 The 2nd Miles: 8.00 |
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3 miles. from work. to call this run craptastic would be an insult to crap. WT 46.4 miles three thirty-nine
this is horrible news -
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| Kinvara2 The 2nd Miles: 3.00 |
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| | 12 easy miles on the hilly north east route from work. 8:54 avg. WT 54.2 miles three forty
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| Kinvara2 The 3rd Miles: 12.00 |
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| | 7 miles / 8:36 avg. from work. everything easy except miles 4,5,6 @ hm (7:44, 7:40, 7:48). WT 54.2 miles three forty-one
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| Hattori The 2nd Miles: 7.00 |
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12.4 miles from work rio grande-south. planned workout aborted. i gave it a go but it was quickly evident that today was not a good day to run hard. a week with this cold and poor sleep. 8:53 avg. WT 52.6 miles three forty-two
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4 easy miles with Loki in the wind on the buffalo ranch trail. WT 51.6 miles three forty-three
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| Mt101 The 2nd Miles: 4.00 |
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| | 8 miles / 8:17 avg. from work. north east/hills. splits: 8:52, 8:41, 8:33, 8:25, 8:06, 8:13, 7:51, 7:43 WT 52.4 miles three forty-four
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| | 10 miles / 8:34 avg. after work on the LPT (4 pm). first five miles @ 9:05 avg, second five miles @ 8:03 avg. good negative split gained mostly by pushing a little harder through miles 6, 7, 8 (7:58, 7:50, 7:40). good late day run. nice light rain sprinkle and warm temps. WT 56.4 miles three forty-five
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| Kinvara2 The 2nd Miles: 10.00 |
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6 miles after work (6pm) on the buffalo ranch trail. dark, light mist rain, no wind, temps in the low 40's. i've never run this loop in the dark before. i was looking forward to it because for a two mile stretch on the west side of the trail there's nothing; no power lines, no buildings or lights, nothing but land, marsh, coyotes and quietude between me and antelope island off in the distance. i have to admit my heart gave a little flutter when i saw a dark, hulking figure walking ahead of me at one point (i seldom see anyone there on perfect summer mornings! let alone rainy winter nights). i was instantly relieved when i got close enough to see it was just some dude with a large backpack and rifle strapped to his back. i muttered my manliest greeting as i ran by him. WT 59.4 miles three forty-six
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| Mt101 The 2nd Miles: 6.00 |
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10.5 miles / easy, foggy commute run to work. WT 57.9 miles three forty-seven
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| | 3.3 miles from work. chilly. WT 54.2 miles three forty-eight
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| | 5 miles from the house with Loki on leash. lagoon loop. WT 46.8 miles three forty-nine
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| Kinvara2 The 2nd Miles: 5.00 |
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8.2 miles easy on the LPT. fartleked my way through the last 3 miles. 8:43 avg. WT 51 miles three fiddy
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| | 7.3 miles from work. 20 x 30 second hill reps on golden ave. WT 50.3 miles three fiddy-one
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| Kinvara2 The 3rd Miles: 7.30 |
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| | 10 miles around the hoods near work - north east style. 8:50 avg. WT 50.3 miles tree fiddy-two
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| | 12 miles on 12/12/12. from work - rio grande south. i started the run at 12:12 pm
WT 56.3 miles three fifty-three
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| Kinvara2 The 3rd Miles: 12.00 |
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6 miles. not sleeping lately so no morning runs, and no lunch run today (too busy). so i ran after work, in the dark, on the MFT, with Loki. short and easy progression run. splits: 9:26, 9:18, 8:51, 8:26, 8:00, 7:36
WT 51.8 miles three fifty-four
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| Kinvara2 The 2nd Miles: 6.00 |
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easy 5 before work. WT 53.5 miles three fifty-five
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3 miles from home around the hood with Loki on leash. really nice weather for running. wish i had been up for more miles today. thus ends (hopefully) my big "break" for the year. i'd like to end 2012 on a higher mileage (70+) note. we'll see. WT 51.5 miles three fifty-six
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| | 7.3 miles on the buffalo ranch trail. mile 4@7:01, mile 6@7:47. everything else much easier. WT 50.6 miles three fifty-seven
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| Kinvara2 The 3rd Miles: 7.30 |
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9 miles from work - rio grande south. headwind out, tailwind back. 8:45 avg. WT 52.3 miles three fifty-eight
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easy 8 from work - north east (hilly). WT 50.3 miles three fifty-nine
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| Kinvara2 The 2nd Miles: 8.00 |
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8 miles on the MFT/LPT after work in the dark with Loki. off leash. because i knew that no one in their right mind would be on the parkway trail on such a cold dark night... first long pants run of the season.
WT 46.3 miles three sixty
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| Kinvara2 The 3rd Miles: 8.00 |
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| | 10 miles / 8:15 avg. one mile boardwalk loops at the nature preserve. progression run. splits: 9:13, 8:53, 8:43, 8:42, 8:10, 7:57, 7:49, 7:29, 7:14, 8:15
WT 50.3 miles three sixty-one
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5.4 easy miles for lunch. from work. somehow i've gotten this middle aged body to turn over 3,000 miles so far for the year.
WT 50.7 miles three sixty-two
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| Kinvara2 The 2nd Miles: 5.40 |
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13 easy fair weather miles on the LPT. after the first 6 sluggish miles i did 25 x 1 min hard/easy, with the hard minute@10k pace. after the 10th and 20th interval i took two easy minutes instead of one. 3:15 negative split. WT 60.7 miles three sixty-three
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| Kinvara2 The 3rd Miles: 13.00 |
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| | 8.2 miles from home - medium western loop. sad pace. incredible weather to be running in two days before Christmas. WT 61.6 miles three sixty-four
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| | 3 miles on the LPT after work in a driving wind/snow.
WT 55.6 miles three sixty-five
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| Kinvara2 The 2nd Miles: 3.00 |
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| | 10 miles on the MFT/LPT with Loki. didn't get started until 6:00 pm. all the sugary crud i've eaten these last couple of days manifest itself in the slowest 10 miler of the year for me. WT 54.6 miles three sixty-six MERRY CHRISTMAS!!
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| | 10 miles. started at 4 pm from my house and ran to work. majority of the run was on unplowed parkway with 6-8 inches of fresh snow. hard effort netted me a 10:30 avg pace! one of the hardest runs this year.
WT 59.6 miles three sixty-seven
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| Kinvara2 The 3rd Miles: 10.00 |
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| | 4 miles after work on the MFT. two days of Extreme Snow Removal has me short on time and energy. WT 53.6 miles three sixty-eight
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| Mt101 The 2nd Miles: 4.00 |
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| | 8 miles / 8:10 avg. progression on the MFT. sun was out. nice to run in shorts, sans jacket. splits: 9:10, 8:55, 8:29, 8:10, 7:47, 7:31, 7:24, 8:00 WT 56.2 miles three sixty-nine
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| Kinvara2 The 3rd Miles: 8.00 |
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| | easy 8 on the roads of west farmington (light traffic, rural landscape). 24F and sun felt comfortable in shorts, two layer top, gloves and hat. 9:05 avg. WT 51.2 miles three seventy
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| | 10.3 miles / big western loop from home. outstanding running weather. WT 53.3 miles three seventy-one
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| Kinvara2 The 2nd Miles: 10.30 |
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6 miles on the bluff trail from jensen park. kind of a crap run. i've been fighting a cold off and on since just after Thanksgiving, and not sleeping well and it's catching up with me. fortunately though, i have achieved my goal of RUNNING EVERY SINGLE DAY IN 2012, so i'll be taking tomorrow off. i'll write up a recap of the year, with fun stats and stuff later. but i just want to say now that each and every mile logged on my blog is an actual running mile, as opposed to a converted - i took my dogs for a hike - i went shopping at the mall - mile. all of my miles have been run outside as well (i haven't been on a treadmill in over three years. i kind of miss the treadmill for the great speed work!). this has been by far the most miles i've run in a one year period. this year also included my highest mileage month (August - 352 miles) and pr's in the half and full marathon. i am so grateful with how well everything went this year, and that i've stayed relatively healthy and injury free. i'm very grateful for Fast Running Blog, which really adds an element of fun to being a runner, and is an invaluable source of experience and information. 3,083.3 miles for the year. about 8.4 mile a day avg. 59 mile a week avg. i took advantage of my one mile a day requirement just once, in january after some dental work i had done. i waited until evening and ran a gentle mile on the track. my longest run was the Salmon marathon @ 26.2 miles. here's a breakdown of how many days i ran each specific distance. a whole number reflects a range of that number through .9. for example any days that i ran 10 to 10.9 miles i simply record as "10" . miles #days 1 1 2 7 4 35 5 31 6 33 7 36 8 45 9 10 10 59 11 18 12 24 13 11 14 13 15 2 16 4 17 3 18 6 19 1 20 3 26.2 1
this breakdown makes clear that i need to work a lot more long running into my training! it also shows that i really like 10 mile runs. also, 220 days were LESS than 10 miles per day, 145 days were 10 or MORE miles per day. running everyday really put me in tune with my body. i learned that my muscles have very short term memory, thus i kept my mileage pretty high right up until the marathon i ran in september, running 72 miles the week before (off a peak of 85 miles), i always thought long drastic tapers were more harm than good, and ending the week of the marathon, including the race, with 65 miles. i put in a 40 mile week following the marathon and felt great. i'm strong, i just need to figure out how to conjure some speed out of my body. so my focus in 2013 will be on endurance and speed. go figure. i also learned that for me, minor injuries, pains, niggles etc. are better served with active rest, ie; short easy runs, rather than complete inactivity. i also learned that excuses are basically lame. i know now that if i want to run, i will. if i don't want to run, i won't. simple. up until october i was feeling really good about how easy it was to run everyday, and believed i was going to breeze through the year. around the middle of october i started feeling some burnout, mental burnout. but it was minor and easy to deal with each day. except one morning when i had changed into my running clothes and sat down...for twenty minutes...just not wanting to move, not wanting to step out the door and run. it was probably the hardest time i've ever had getting going. i wasn't sore or injured, or even tired, i just had no will to get going. it was a little spooky. luckily, it was during a full moon (or big moon anyway), and i happened to look out the window and saw this huge orange moon just hanging low in the western sky, something about that sight just made me jump out of the chair and out the door. as is the case in 99% of my runs, i felt terrific after just a few steps, and my little drama was quickly forgotten. that morning illustrated for me the fact that you've just got to get going, moving, without thinking about it, no matter how unwilling the mind and body feel. almost without fail the body and mind instantly jump on board and go with you, but you're the one who has to start. often times the only way to start is to just turn off the brain and go through the motions - once you're out there, everything falls into place. that being said, i did struggle with motivation these last few weeks. a combination of winter weather, sleep issues associated with a couple of colds in a row, and my brain insisting on principle that it deserved a day off if it wanted one, made finishing up with the goal not as pleasant as i thought it was going to be back in september when i was riding high.
i made this goal because i've always slacked. the previous three years on this blog before 2012, i was taking an average of 80+ days off a year. i knew the only way to get more consistent was to make the goal of running everyday. like most things in life, once you make a choice to do something, everything sort of works in your favor towards accomplishing that goal. even with the many obstacles thrown my way during the year, regular life stuff, the fact that i would run each day was never in question. however, if i hadn't wanted to run each day, i wouldn't have. now that i've completed my goal of running everyday in 2012, i plan on taking it real easy for most of january. like real easy. i anticipate several days off and maybe 120-150 miles for the month. then february i'll start training up for the moab 1/2 in the middle of March. i will hopefully run a marathon this year too - but don't plan on entering any other races. i'm hoping that i can stay consistent (after january) throughout the year, continue to increase my mileage and improve my speed. i'm planning on really giving racing a serious effort in 2014. i'll turn fifty years old in April of 2014 and want to do well in my age group at that point.
well, this is getting long winded and indulgent. i applaud anyone who has read this tale of mediocrity all the way through. hopefully in the next couple of years i'll have some real running accomplishments (much faster 1/2 and full marathons!) to report on.
WT 56.3 miles three seventy-two
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| Mt101 The 2nd Miles: 6.00 |
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| Kinvara2 Miles: 733.70 | Bandito's (2) Miles: 68.20 | Hattori The 2nd Miles: 168.10 | Hyperspeed 4 (2) Miles: 53.70 | Hattori Miles: 87.40 | Mt101 Miles: 117.90 | Bandito's Miles: 22.00 | Mt101 The 2nd Miles: 391.90 | Hyperspeed 4 Miles: 9.00 | Musha 3 Miles: 6.00 | Kinvara2 The 2nd Miles: 639.20 | Kinvara2 The 3rd Miles: 514.70 | Green A5's Miles: 61.50 | Kinvara3 Miles: 174.50 | MR00 Miles: 44.50 |
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