dedication, perseverance, self-discipline

Utah Valley Marathon & 5K

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
293.154.006.102.25305.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

It is hard to say that I actually got 7.5 hours of sleep last night although I fell asleep 7.5 hours before I got out of bed in the morning.  I woke up for decent stretches during the night because my wife was having trouble sleeping and she kept waking me up.  That is life I guess.  Anyhow, we went really slow this morning.  Probably because it was cold.  I finished in 1:35:04 to average 7:55 pace for the run.  I guess that I need days like this every once in a while.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

I ran with Sasha at 5am this morning and I felt good.  At times lately I have just felt kind of run down and tired but that was not the case this morning.  We kept the pace slow again which might explain partially why I felt less tired then I have at times.  After we finished 10.1 like normal I ran a few times around the block to get the extra 1.05.  I finished with a total time of 1:24:53

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

I ran with Sasha this morning and we had a good run.  After doing a 3.5 mile warmup in just under 30 minutes we did a 3 mile tempo.  We started out with a 5:24 mile (1:23,1:22,1:20,1:19).  I led the first quarter, then Sasha took the next 2.  We continued this throughout with Sasha taking 2 quarters for every quarter I took.  We ran the second mile in 5:22 (1:18,1:17,1:24,1:23).  This included a 180 degree turn halfway through.  Also, at the turn Sasha asked if we could slow down a bit because he is running a race on Saturday so he didn't want to push it quite so much, thus the slowdown.  We ran the last mile in 5:27 (1:24,1:21,1:24,1:18).  I was getting slightly antsy, which is why we dip to 1:21 for the second quarter, and then I decided to pick it up the last quarter and run in front even though it was Sasha's quarter to lead which explains the 1:18.  So, over all time 16:13 (5:24,5:22,5:27).  I guess I am in a little better shape than I thought I was, which explains why I was able to drop down to 5:10 pace mid workout and not be feeling it by the end of the run, so that is positive.  I have also done few speed workouts in the last few months so this is encouraging.  After we finished we ran a few extra miles to bring our total to 10 for the workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

I took it easy with Sasha this morning.  We ran a little later than normal today so it was actually light outside when we left.  On Wednesdays when we run together it is still dark outside when we finish running.  Well anyhow, my left heel has started bothering me some so I was paying close attention to it today.  There was some discomfort but that slowly went away as the run went on.  By the end of the run I could only feel it if I was taking a sharp turn to the left.  So, not too bad.  I think that over time it will stop bothering me if I just keep running on it so I am not going to change anything in my routine.  We finished in 1:25:45

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Today has been a very strange day and although I have gotten the miles in for the day, I have not gotten them in a very conventional way.  So, last night I went with Kimia up to Salt Lake and to Kaysville for our mission reunions.  We were driving back from Salt Lake at about 10pm and just before we got past the point of the mountain the check engine light turns on.  When it came on I took a look at the temperature gauge and it said that the temperature in the engine was way hotter than it should have been.  So, we get off the highway and drive up the road to a gas station.  Evidently we were in Draper, but it looked like the middle of nowhere to me.  Our car had overheated and we didn't know what to do so we talked to the gas station attendant who knew more about cars than we did and we ended up talking on the phone to her mechanic friend.  We eventually called for a tow truck, but after we did a group of people stops to get gas and they offer to help us.  We ended up putting more coolant in the car and filling the coolant bottle with water and we decided to try and drive back to Provo and hope that we would make it, with the group from the gas station following us to make sure we got back ok.  Now, we didn't leave the gas station until about 12:30am which is why I consider last night part of today when I say that it has been strange.  Anyhow, about half way back the car started to overheat again, so we stopped on the shoulder and poured in about half of the bottle of water.  At this point we decided to try and drive it again, but just until we could get to an exit so that we could get off the highway.  This time one of the people helping us decided to come with us in our car since he knows more about cars and he wanted to be able to see where the temperature was at.  So we start driving again but the car didn't overheat again, so we decided to keep going until it got hot again.  It never overheated again so we were able to make it all the way home without stopping again.  So, we ended up not getting home until about 1:20am after which we crashed and didn't get up until 10am when the first session of conference started this morning.

So, this does all tie into running.  In part because of how late we got into town last night I was not able to run this morning, and after the first session of conference we were working on finding someone who could fix the car for us.  I never knew how difficult it would be to find someone open on a Saturday.  We eventually found someone open and they fixed the car for us, but not until we had already called about 15 other places all of which were closed.  I guess we just had some leaky coolant hoses leading into the thermostat.  So, because of this I was not able to run between the first and second sessions of conference.  So, I was finally able to get out the door to run after the second session, but due to the priesthood session I needed to get home earlier so that I could shower and get ready to leave.  I wouldn't have been opposed to watching the other sessions while all stinky since we watched them at home, but I didn't want to sit in the church all nasty wearing dress clothes.  So, I ended up cutting my run short and I just did 8 miles in 53:11.  I was at 20:28 through three miles and then I started to pick it up a bit.  After the priesthood session was over I ran again with Kimia on the bike.  We did another 8 miles in 58:34.

All in all I think that everything worked out rather well considering we could have been stranded in Draper, in which case we would have needed a ride to Provo and then back out there to pick up the car once it got fixed.  I am also super grateful that there were some kind strangers that helped us out so much.  We had never met these people, and they were almost at home for the night when they came to get gas and saw us.  These people then came all the down to Provo with us, after which they had to drive all the back the way they had come.  I doubt they got to bed any earlier than 2am.  They also refused to let us give them anything in return for the help they had given us, they just said that the next time we see someone in trouble that we should help that person.  I was rather impressed with the help they gave us.  Anyhow, this post is too long so I better finish it up now and get to bed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.101.000.000.0011.10

Well, today I accidentally fell asleep while doing homework so I got out a little late.  because of this I started my run a little faster than normal going through the mile mark in 7:14.  I then slowly started speeding up slowly, but the effort stayed the same so I just let it happen, however once I got to about 6:30 pace I kind of leveled off and stopped speeding up.  I turned around at 5.55 in 36:58, 2 seconds faster than the 6:40 guy.  I didn't think anything of it and I started running back, however I subconsciously started to speed up and I made it through the next 1.05 in 6:27 which is under 6:10 pace. I was rather surprised because I didn't feel like I had sped up.  I kept running, not making any attempt to slow down, but still not making any attempt to run faster and the next thing I realize I am going through the next mile in 5:55.  At this point I started making a conscious effort to slow down but I still did the next half mile in 3:02.  After this I was finally able to slow down a bit more and I put in a 6:20 mile which ended up being my slowest mile going back.  I am not sure what it was but I couldn't seem to go any slower today, and I ended up averaging about 6:10 pace for the last couple of miles.  I finished the second half of my run in 34:02 (6:08/mile) for a total time of 1:11:00 (6:24/mile) for 11.1.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

We took it nice and easy today.  I ran with Sasha and Josse and we didn't really get much faster than 8:00 pace the entire time we were running.  I think it was good for me after I averaged under 6:24 pace for my run yesterday and I averaged the second half under 6:08/mile.  Add on the fact that I did my run yesterday in the afternoon, so I was only going off of about 12 hours rest from the time I finished yesterday to the time we started running this morning a little after 5:30am.  Anyhow we finished in 1:35:36 for an average of 7:54.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

Easy run with Sasha this morning.  I didn't look at my watch once while we ran so I don't know how fast we were going except that we started slow.  Sasha told me that we went through 1 mile in 8:53.  After we got back I ran an extra 1.05 to finish off.  I finished in 1:27:06.  My heel is slowly feeling better so that is good

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.7510.10

I ran with Sasha and Brad this morning.  We kept the pace nice and slow with the exception of 3 quarters that we ran spread out throughout our workout.  We ran our first quarter when we were nearing up on the 2.5 mile mark and we ran it in 69.  We were planning on running it a little slower but I guess I just got excited.  We ran our second quarter when we were a little past 6.25 miles and we ran it in 67.  The last quarter we ran around the 7.5 mile mark and I came through in 59 followed by Sasha in 64.  So, this was a lot faster than I expected but I think it should be fine.  The purpose in doing this was to wake up our legs a little bit so that we can be ready to run a 5k on Saturday.  This is because I have done virtually no speedwork, other than a few tempo runs since I started running again after getting a stress fracture, and I have not raced since running the St. George Marathon in October.  So, I just wanted to wake myself up again and hopefully I can run well on Saturday.  On the negative side of things I have a cold now, so I am hoping that I get over it by tomorrow so that I don't have to deal with it anymore.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I have been sick the last few days and I started feeling a lot worse last night.  I woke up fairly regularly throughout the night and there was about a half hour stretch where I couldn't sleep at all.  My skin was warm to the touch and I was even sweating a little bit while I slept but I had the chills and I felt cold, which is partly why I couldn't sleep.  So, I didn't run in the morning and I only went to school to work on a group project for a class.  After that I came home and went back to bed until 2:30pm.  I wasn't asleep the whole time but I didn't move or eat much during that entire time period.  I also took my resting heart rate on Thursday and on Friday morning and both times I checked it my resting heart rate was about 84bpm which is incredibly fast.  I checked it one more time a little before 3pm and it had gone down to 66 which is closer to normal for me (54-60 is normal for me).  When I got up at 2:30 I was feeling a lot better so I decided to go to work for a while and I stayed until 6:00pm.  After that I came home and went running with Sasha at about 7:00pm.  So, the mileage is lower than normal and the run was later in the evening but I am feeling better.  Still not 100% but a lot better than I was.  I am just glad the fever broke when it did otherwise I would be wasting the 26 dollars I spent on the 5k I am running tomorrow.  Hopefully I can run well despite getting sick yet again.  It has been one heck of a winter for me.  I don't think I have gotten sick this often in years.

Comments(2)
Race: Utah Valley Marathon & 5K (3.1 Miles) 00:16:19, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.003.100.0018.60

So, I have been sick for the last few days, climaxing yesterday when I could barely get out of bed in the morning and I ended up sleeping off and on until 2:30pm.  After that the fever broke but I am still not 100% better.  It was also cold this morning (27 degrees at the start) and due to a number of little things happening, one of which involved me leaving my timing chip at the finish 3 miles away and needing to return to get it, we barely got any warm-up in before the race started.

So, putting that into context, I ran my first race since the St. George Marathon and my stress fracture that kept me out for the better part of 2 months.  Sasha and I knew that we were going to be the only 2 people in the race that had a real chance of winning it so we decided to pace each other the first mile taking 1 minute intervals and switching off who was in the lead.  I took the lead at 5 minutes and Sasha decided to pass me around 5:40-5:50 into the race.  He held this lead over me and slowly extended it to about 15 meters by the time we hit the 2.5 mile mark.  During this time period I started to wheeze a little bit, and I was having trouble breathing normally, mostly due to the fact that I am still somewhat sick.  With about .5 miles to go I decided that I needed to make a move if I wanted to beat Sasha and I realized that if I didn't do it soon, I wouldn't have enough time to catch him.  So I put in a surge and caught him with about .4 to go and when we hit the marathon 26 mile mark I pushed it hard so that I could stay in front for the last .2 miles.  I could hear Sasha behind me as he started making a move to try and catch me once more and I put what little I hadn't yet used from the surge catching him and from pushing it harder with .2 left into staying in front.  This ended up being enough to win, and I came across 1 second in front of him.

 After the race I immediately started feeling a good deal of chest pain and congestion and I started coughing up a storm.  It was rather painful for a couple of minutes, but once I had cooled down somewhat the coughing and chest pain as well as a headache subsided.  After this I paced Josse to a very close win in the marathon, a race in which she didn't pass the second finisher until they had already hit the 26 mile mark, following which Sasha and I ran back to our cars to finish up.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

nothing spectacular.  I took it slow.  Half way mark at 41:03.  Total time 1:24:09

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Did the first 5 with Kimia riding the bike in 36:40 with lots of wind.  The wind wasn't so bad the second half when I was alone and I was able to pick it up a little for a total time of 1:12:38

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

Ran with Sasha and Josse this morning.  We did the first two miles in just under 18 minutes and finished 10.1 in 1:24:18.  I then picked it up a bit and ran 1.05 alone to finish in 1:32:04.  After this I came home and crashed for 5.5 hours until my body was finally rested after multiple consecutive nights of next to zero sleep in comparison to what I was getting.  I woke up around 1:15pm.  Just in time to get ready to go to work

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

I worked late last night because one of my co-workers got fired so I didn't sleep much, but at least I didn't need to go to school today.  I went with Ted and Sasha this morning.  We dropped off Ted after 2 miles and then Sasha and I did another 6 together.  After this I went home to drop off the car with Kimia so she could go to work and then I left and did another 4 miles alone to finish with 12.  Total time of 1:30:43.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.001.0011.10

I went out a little later today than normal because I didn't run with Sasha and it was gorgeous outside.  I think it was the first time in a while that I have really felt comfortable running while wearing short sleeves.  I went out a little faster than normal because I was running alone, and I went through the first mile in 7:22.  After that I settled into a pace around 7:00/mile and I held that through about 7 miles.  At this point I glanced behind me and I noticed a couple on a date.  They were on bikes and were coming up on me fairly quickly.  It kind of annoyed me that they were coming up on me so quick when usually couples on dates ride slowly.  So, I decided to show them who was boss and I started to speed up.  Now, my intention was never really to out run them, simply to go the same speed as them, however the guy noticed that I was starting to speed up near the marker at 7.1 miles and he sped up a little more.  I decided to take the challenge and speed up even more if they were going to speed up, so about 200m past the mile marker at 7.1 right after the couple went by me I sped up more.  I went through the first 1/2 mile in 2:37 with the first 200 being the only real difference between a 2:33 and a 2:37.  At this point I could tell that the girl was having trouble keeping pace with her date who kept looking back at me to see if they had dropped me yet.  At this point I also figured that I was creeping them out so I decided to hang on for another 1/2 mile and then slow down to at least spare the guys date so he wouldn't kill her trying to drop me.  I went through the next quarter in 1:16 followed by a 1:17 which would have been one second faster except I started anticipating slowing down and I started slowing down early.  This gave me a 2:33 for the half mile and a 5:10 mile with the first 200m being the slowest.  Once I slowed down I averaged about 6:40 pace for the last 3 miles until I got to my house.  After 1 mile of this I saw the bike couple again.  I think the girl was tired from riding faster so they had slowed down and I was catching up to them again.  However, the guy saw me when they went under the bridge and he motioned for his date to speed up again.  They sped up, but only slightly faster than 6:40 pace so I could see them just a little ways in front of me until I turned off to head home.  I thought the entire ordeal was rather amusing.  It made my run more entertaining.  however, I better not do it very often or I will kill myself pretty quick.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

I was in somewhat of a time crunch so I started off quick today and I went through 1 mile in 6:16 followed by a 6:04 and a 5:56 to make it through 3 miles in 18:16.  At this point I decided to slow down a bit and I averaged close to 6:40 pace for the next 8.1 miles.  I hit 11.1 in 1:12:27.  For some reason I wasn't feeling too good so I decided to head home at 11.1 to get some water and when I got home the second door was locked.  I was surprised because I had left it unlocked when I left, locking only the first door.  Thus, my plans were all thrown out the window because I had a final that I needed to be at in less than an hour and I needed to get into my house so I could shower and get ready.  So, I used the neighbors phone to call Kimia, after which I ran to where she was at to get the key to the house (she had locked the second door while I was gone forgetting to leave it unlocked).  I ran home, however now I didn't have the time to finish my run before my final, so I showered and barely made it in time to take the test.  For the extra running I will add an extra 1.4 to bring my total to 12.5 for the day (it was more than 1.4 but I wasn't sure exactly how far so I am counting that because 12.5 is a nice round number).  In the evening I added the extra 2.5 in 19:00 to finish my run for the day since I didn't have time earlier in the day.

On a side note, I have found that I am becoming somewhat proficient riding a unicycle.  One of the guys I take care of at work got one for his birthday about 7 months ago and we used to ride it every once in a while.  He was getting better at it, however I would generally make it about 2 or 3 feet and then fall.  I believe this was in part because I just wasn't trying very hard and also because he was riding it more often than me so he got better at it.  Just this week he decided that he wanted to start riding it again, after not riding it for about 4 months, and it was startling how quickly he picked it back up again, riding farther than he had ever gone before after just a few minutes.  I however continued to make it about 2 or 3 feet and then fall off.  What startled me even more was that the very next day I was suddenly able to ride it almost as far as the guy I take care of, consistently making it to a fence at one end of the parking lot before falling down.  I am still not exactly sure why this happened, however I do know that I finally started to try a little harder.  Maybe the desire was all I needed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

I ran with Sasha, Adam and another guy this morning (his name escapes me at the moment).  We took it pretty easy for the most part and only sped up slightly after a quick vpb in order to catch up.  Mystery guy turned around at about 3 miles out from my house and Adam turned around a little before 5 miles out.  Sasha and I then finished 10.6 from my house after which I ran home for a total time of 1:35:15.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

I ran with Sasha and Josse this morning and we took it easy.  I slept plenty last night so I was not tired at all and I felt good.  We did our normal out and back for 10.1 after which I asked if the others wanted to do any more.  They both did, so we added an extra 2 miles after we finished the initial run.  Total time 1:36:41.  Just seven seconds under 8:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I didn't get a lot of sleep last night because I was finishing up my finals for the semester and it was Kimia and my 2 month anniversary so we decided to spend a little extra time together after I finished my finals.  So, because of this I didn't run with Sasha this morning, however I was able to get out this afternoon and I had a good run.  I was planning on running about 7:30 pace throughout and I started off just cruising without making any attempt to run quickly.  However, I made it through the first mile in 6:55.  This was somewhat surprising and I think it has something to do with the fact that we hovered around 8:00 pace the past 2 days so my legs were fresher than normal and the fact that I had a bit of wind at my back.  Anyhow, since I wasn't pushing it at all I decided to just keep cruising and I was averaging 6:53 through 6 miles with varying amounts of wind either slowing me down or speeding me up (During miles 3-6 the wind probably hurt me more than it helped).  During mile 7 a strong wind hit me from behind and pretty much carried me through the entire mile so that mile was a bit faster (6:33) after which the wind stayed more normal and my pace dropped down.  I ran the last mile in 6:38 because I felt like speeding up a bit and I finished in 1:08:09 for an average pace of about 6:49.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

I ran with Sasha, Hyrum, and Daniel this morning.  We ran from my house back to Sasha's house first where we dropped off Hyrum after which we ran to BYU because Sasha wanted to do a strength test performing a one rep max in the leg extension.  Sasha went first and did 180 with his right leg while slowly increasing the weight and then 200 with his left leg minus the incremental changes.  After that I was able to do 160 with my right leg and then 180 with my left leg doing the same thing that Sasha did.  After this we ran back out to the Provo river trail where we did 4x100.  I did my first 2 in the high 14 to low 15 second range.  I ran my third 100 in the low to mid 14 second range and I ran the 4th in the mid 13 second range.  We ran back to Sasha's house where after which I ran back to my house.  Now is where things get confusing.  There was so much stopping and starting and running in strange new places that we are not quite sure how far this all is.  Sasha thinks that it might be 10.75, however I am sure that it was a little farther than that.  I finished in 1:31:59 which would be an 8:33 average however I am sure that we were going a little faster than that.  On the other hand I don't want to add more than I actually ran, so I think that 10.8 will suffice mainly because it brings me up to an even 45 miles for the week up to this point.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran with Sasha and Hyrum this morning.  First we ran back to Sasha's house to drop off Hyrum, after which we ran out 4 miles.  On the way back, Sasha and I parted about a mile from my house and because I didn't go back with him to his house I realized I was going to be a little short, so I added just a little extra to get my total to 10 for the day.  No watch so I don't know how long I was out for but we were averaging about 7:00 pace for a little while

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Good run today.  It would have been longer but there was an emergency at work and I got called in so I had to cut my run a little short later on.  I started out with a 7:25 first mile and then I slowly started speeding up in part because I was thinking about work and being ticked off I didn't notice.  I noticed after a while but I just let it happen.  I finally slowed down after I hit a 6:10 from mile 7.1-8.1.  I then slowed down to about 6:30 pace but I slowly sped back up again until I hit the last mile in 6:13.  Total time 1:39:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.5011.20

Easy run with Sasha today plus 8x100.  We ran out from my house and after 2.5 we ran 100 with no time after another 700m we ran another 100 in 15.6? followed by similar rest.  We then ran a 15.1 followed by a 14.7?  We then took a larger break of over 2 miles and then ran 2 more 100's in 15.1 and 14.9 approximately (I am just going off of memory for all of the times so they may not be accurate).  With about 2 miles left We decided to see how fast I could do a 100 all out.  Sasha started in front of me with my objective being to catch him and see how much I could gap him.  I ran the first 100 in 11.5 however I slowed down early because I was looking at the wrong mark.  So, we decided to nix that time and do it again.  I ran back to our mark and this time I ran the 100 from a standstill instead of giving myself a running start and I ran a 13.6 for the final 100.  This one could have been faster except I ran it with almost no break after the 100 before it and I was already over 9 miles into my run for the day so I started to fatigue near the end.  After this we ran back to my house to finish up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

I ran with Sasha, Brad, Josse and Michelle this morning.  Hyrum came as well but he stayed back and turned around after one mile.  We were pacing Josse and Michelle through the uneventful half-marathon so I started with them at what felt like 7:20 pace through the mile mark.  Sasha and Brad caught up around 2 miles and we held sub 7:00 pace through about 7.6 miles.  At this point Josse started to slow down, so I went with Michelle while Sasha and Brad stayed back with Josse.  Michelle and I stayed at sub 7:00 pace throughout with the exception of a few quick vpb's.  We went through those quarters a little slower than 8:00 pace including the stops.  Near the end we started to pick it up some and we hit a couple of quarters in 1:38 with about a mile left.  I didn't catch our final mile split but I think it was probably about 6:25.  I also ran a little extra after we had finished and I took a detour with about 1.5 left to see if the bathroom was unlocked to give me the extra .1

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

easy run this morning. I woke up a bit late so I met Sasha on the trail. We took it slow and after 5 miles we went back to Sasha's house and ran 2 miles with Hyrum as well as one lap around Sasha's house before he got there plus a standing long jump test (my best was 7'5", Sasha's was 6'7"). I then did an extra three miles to finish up. Total time 1:24:31

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
293.154.006.102.25305.50
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