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Week starting Feb 14, 2010

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Location:

Lehi,UT,

Member Since:

Jul 19, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

2015 St. George Marathon (2:44:11)

2014 Hobble Creek Half (1:17:18)

Short-Term Running Goals:

Goals

  • 5K - 16:59
  • 1/2 Marathon - Sub 1:17:00
  • Marathon - 2:45:00 
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Miles:This week: 2.25 Month: 31.45 Year: 1442.75
Pegasus 34 (black) Lifetime Miles: 271.45
Zoom Pegasus 36 Blue Lifetime Miles: 226.45
Pegasus Turbo 2 ( Dark Green) Lifetime Miles: 185.75
Pegasus 37 Black Lifetime Miles: 210.40
Zoom Pegasus 36 Light Green Lifetime Miles: 317.60
Vaporfly Green Lifetime Miles: 83.50
Pegasus 39 White/orange Lifetime Miles: 319.20
React Infinity Flyknit (Maroon) Lifetime Miles: 212.50
Asics Magic Speed 2 (Green) Lifetime Miles: 374.95
Asics Novablast 3 (white) Lifetime Miles: 411.75
Pegasus 37 (Gray) Lifetime Miles: 62.55
Nike Pegasus 38 Black Lifetime Miles: 140.55
Nike Zoom Rival Fly 5 (baby Blue) Lifetime Miles: 150.65
Vaporfly 3 White Lifetime Miles: 52.60
ASICS Novablast 4 Grey Lifetime Miles: 41.50
React Infinity Flyknit (white) Lifetime Miles: 13.75
Totals
Total Distance
45.86
#2 Wave Rider 10 Miles: 18.50Saucony Triumph 6 Miles: 17.22Mizuno Wave Creation 10 Miles: 10.14
Mon, Feb 15, 2010
Total Distance
6.00

6.0 in 47:05. Avg pace 7:51.  Legs still hurt this morning, but I think they are coming around.

#2 Wave Rider 10 Miles: 6.00
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Tue, Feb 16, 2010
Total Distance
7.22

7.22 in 55:27. Avg pace 7:41.  Goal today was to do 6 x 3:00 on with 3:00 off inbetween.  Here were the splits:

1-3:03  0.48  6:19 pace

2-2:59  0.48  6:14 pace

3-3:00  0.49  6:05 pace

4-3:00  0.50  6:01 pace

5-2:58  0.48  6:13 pace

6-3:05  0.50  6:11 pace

I'm pretty happy with this workout.  I thought I was a bit faster than what my times showed, but that's ok.  Overall, I felt like I was in control the whole time and I actually felt like I had another gear I could have hit if I wanted to (maybe??).  Feels like it is getting easier to hit these faster paces.

Saucony Triumph 6 Miles: 7.22
Comments(3)
Wed, Feb 17, 2010
Total Distance
5.14

5.14 in 41:28. Avg pace 8:04.  Body is sore from yesterday's run, but I was surprised at how fast my average pace was today.  I thought it would be about 8:25ish.  I think the lifting last night has made me extra tired this morning.

Mizuno Wave Creation 10 Miles: 5.14
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Thu, Feb 18, 2010
Total Distance
6.50

6.50 on the TM.  Weather forced me to take my workout to the gym on the TM.  2 mile warmup and then the plan was a 4 mile tempo at or below 6:30 minute/miles.

1-7:00

2-6:18

3-6:18

4-6:18

Overall avg for tempo portion was around 6:26.

I switched TMs right as I began my tempo, so by the time I finished mile 1 it averaged out to a 7 minute/mile.  Most of it was at 6:18 though.  I'm pretty encouraged by this run.  After I hit mile 2 I felt like I could have pushed it a bit more.  Plus, I have a hard time going fast on the TM because it takes a while to get comfortable on it.  The thought of doing a 5k at 6:00 pace doesn't sound so far fetched right now.  Also, my body is feeling good this week with the cut back on mileage. 

#2 Wave Rider 10 Miles: 6.50
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Fri, Feb 19, 2010
Total Distance
5.00

5.0 in 40:37.  As expected, my body was a bit sore today from yesterday's workout.  Hope to go long tomorrow and hopefully the weather cooperates.

Mizuno Wave Creation 10 Miles: 5.00
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Sat, Feb 20, 2010
Total Distance
16.00

10.0 outside in 1:18:16.  There was a wind coming from the north and west, so any time I went those directions it was miserable.  So, I decided I would cut things short and finish on the TM.  Last 3 miles were 7:28, 7:11, & 7:00.

Lifted for a little over an hour.

Ran 6 on the TM.  Didn't feel great, but didn't feel too bad.

#2 Wave Rider 10 Miles: 6.00Saucony Triumph 6 Miles: 10.00
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Totals
Total Distance
45.86
#2 Wave Rider 10 Miles: 18.50Saucony Triumph 6 Miles: 17.22Mizuno Wave Creation 10 Miles: 10.14
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