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Week starting Dec 08, 2013

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Location:

Salt Lake City,UT,

Member Since:

May 22, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5k - 16:40 (2014 SLCTC Winter Series)

Half - 1:15:26 (2014 Canyonlands)

Full - 2:34:17 (2014 Boston)

Long-Term Running Goals:

Stay in shape

Personal:

Married with sons ages 8 and 4

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrell Road Glove Lifetime Miles: 92.47
Brooks Defyance 3 Lifetime Miles: 670.34
New Balance MR 1400 (2) Lifetime Miles: 469.02
Brooks Cascadia 7 Lifetime Miles: 552.10
Saucony Fastwitch 6 (Orange 10.5) Lifetime Miles: 238.47
Saucony Ride 5 Lifetime Miles: 270.14
UA Cold Gear Rubber Lifetime Miles: 398.72
Kinvara 5 Test Lifetime Miles: 537.10
Asics Hyper Speed 6 Lifetime Miles: 128.90
Kinvara 5 (May 2014) Lifetime Miles: 464.01
Altra Loan Peak 1.5 (free) Lifetime Miles: 109.83
New Balance RC 1400 Lifetime Miles: 414.63
Brooks PureFlow 4 (June 15) Lifetime Miles: 380.33
PT Lifetime Miles: 14.00
Brooks Launch 7 (9-15) Lifetime Miles: 234.59
Treadmill 2016 Lifetime Miles: 38.39
Brooks Cascadia May 2015 Lifetime Miles: 120.74
Treadmill 2017 Lifetime Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.853.005.000.0049.85
Saucony Ride 5 Miles: 28.70Treadmill Miles: 12.25UA Cold Gear Rubber Miles: 12.25New Balance MR 1400 (2) Miles: 8.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy up wasatch at lunch. Very cold but luckily not very icy. There were plenty of snowy patches and places to slip but I felt pretty good when I could run on the road. 61:12 total.

I took three days off because I think I needed it. December just feels like take it easy month. I am also nursing some nagging stuff in my left glute but that felt no different on today's run. I also get a "balky" knee this time of year, I think from the cold. It's just a little sore and tight but not a big issue I don't think. So frustrated with those pains and wishing they would go away.

Saucony Ride 5 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.005.000.0012.25

I saw Mike Nelson's treadmill run last week and I'd seen Scott and Justin do it. I wanted some speed so I decided to give it a go on my work treadmill. My office has a pretty good Precor treadmill but I've always wondered if it is a tad easy for the stated pace. My only comparison is hotel treadmills in Houston and those seem somewhat harder, though it is always more humid there.

15 minute warm up (2.25 miles) then a ladder with 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes at 12 mph with 10 mph equal minutes rest. 5 at 5:00 pace; 4.25 at 6ish pace (went to from 12 mph during the rest so faster than 10mph avg). I did it all at a 1 incline. 5 minute cool (.65 miles). 70 minutes total. It was tough but I felt pretty strong. This causes me some doubt as to the accuracy given that superior runners have been challenged by it. Heart rate checks in the high 170s which I believe corresponds to 15k race pace for me.

Glad the treadmill didn't fail on me. Intervals are clearly superior to tempos if I want to get in a good workout since it generally fails on me when going sub 5:40 during my usual progressions.

Glute felt as good as it has lately. I think I need to make sure it is warm if I want to run fast.

Less than 100 miles to go for 3000 in 2013!

Treadmill Miles: 12.25UA Cold Gear Rubber Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. I wanted to run, but I am not willing to get up early and I had a business lunch. Thought about a quick 30 minutes in the evening but that didn't happen. My legs were sore from Tuesday's treadmill intervals which is unusual.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

With the awful air, I went up dangerous emigration canyon. The air wasn't much better there. I did a small tempo down the canyon averaging 5:38 for 3 miles. A bit of a headwind going down the canyon. 6:47 avg for the run.

Saucony Ride 5 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

Another emigration out and back. I winded through research park rather than the snow in matheson state park. Much colder than yesterday without the sun and the headwind going down the canyon was freezing. I also dressed less warmly today so I was too warm yesteday and way too cold today. I am a champ. 6:56 average. Smog smog go away.

New Balance MR 1400 (2) Miles: 8.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Met Jake, Andrea, Allie, James and Fritz at Liberty Park for a nice smog run. We explored the new path running along the S line streetcar. No one would join me for a frogger edition of crossing 7th east. If I had run .15 more, I would have hit 50 for the week and that would have been more meaningful. Oh well. 1:18 and change for me.

Did I mention I met the guy that authored the Mo-Mo-Mormon Rap at the Huntsman Christmas party? A hoot.

Saucony Ride 5 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.853.005.000.0049.85
Saucony Ride 5 Miles: 28.70Treadmill Miles: 12.25UA Cold Gear Rubber Miles: 12.25New Balance MR 1400 (2) Miles: 8.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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