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Week starting Dec 15, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.070.005.000.0063.07
Kinvara 5 Test Miles: 32.40Treadmill Miles: 11.50UA Cold Gear Rubber Miles: 11.50Brooks Cascadia 7 Miles: 19.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Dec 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Steady run. The air looks a bit clearer today but I think that's just the sun. It still tastes awful. So another canyon run up city creek. Went 6.4 miles from my house to the water station where the road was no longer plowed. Then turned and went up to 11th and I street. Then returned home. When I came out of memory grove, I could immediatley feel the exhaust I was breathing and it is sickening.

This was a pretty strong effort with heart rate checks in the 150s so probably 5-10% off marathon pace effort. The uphills were just over 7 average and the downhills were around 6. 1:38:45 (6:35) with probably about 1400 ft up total.

The Kinvara 5s are a bit tight on the pinky toes but didn't crash into the front on the downhills so I think they are usable. 

Kinvara 5 Test Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Mon, Dec 16, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.000.008.85

Easy - met Adam at the JCC and went to 11th and B. 65:18 total. Nicer day.

Kinvara 5 Test Miles: 8.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Tue, Dec 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.005.000.0011.50

Did the same treadmill run as last week but at a 1.5 incline. It was harder but still possible. 1,2,3,4,5,4,3,2,1 minutes at 5:00 pace with equal mts "rest" at 6:00 pace. 2 up, .25 down (less time). This was certainly harder than last week and I thought about quitting sooner, but still didn't feel like I was maxing out.

Excited to go to 24 hour fitness next week and do the same workout there to compare.

Treadmill Miles: 11.50UA Cold Gear Rubber Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Wed, Dec 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

Easy with Adam over to wasatch 7:36 a mile. Excited for the snowstorm!

Legs feel better today than they did after my treadmill session last Tuesday.

Kinvara 5 Test Miles: 8.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Thu, Dec 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unscheduled day off. I think it's a good policy to have at least one day a week off this month. And wouldn't today be the day?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Fri, Dec 20, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy miles with Adam down into Sugarhouse and back. Slow, wet and slushy. 52:36.

Can't get Christmas Shoes out of my head. By far the best Christmas song of all time.

Brooks Cascadia 7 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Sat, Dec 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.670.000.000.0012.67

Easy with Fritz from memory grove up to the U into harvard/yale and down through the U/aves. Snowy and slushy so while warmish, wet cold feet. I slipped a bit on a turn in fed heights and went stumbling across the road - thank goodness no cars. We both ended at exactly 12.67 so why not. 7:30 avg

Tomorrow's run will put me over 3000 running miles for the year!

Brooks Cascadia 7 Miles: 12.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.070.005.000.0063.07
Kinvara 5 Test Miles: 32.40Treadmill Miles: 11.50UA Cold Gear Rubber Miles: 11.50Brooks Cascadia 7 Miles: 19.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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