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Week starting Sep 02, 2012

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Location:

Monroe,Ut,

Member Since:

Apr 15, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Mile 4:50 high school

3 Mile 17:20 high school, 17:09 2014 (aided)

5k- 2011 time trial 20:30, 2012 time trial 19:56,19:23, 2014 17:46 (aided)

10K- 2011 time trial 44:13, 2012 time trial 40:02

Half Marathon time trial April 2011 1:37:38, April 12' 1:32:46

Ogden Marathon 2011 3:40:58,2012 3:24:27

St. George Marathon 2012 - 3:10:08

Short-Term Running Goals:

 

Run on trails as much as I can.

Not get injured and stay consistent with my training.

Long-Term Running Goals:

Complete a 50 and 100 mile ultra.

Qualify for Boston... missed it by 8 seconds previously

Run one of those rediculously aided Utah half-marathons helter skelter down a canyon and get a PR.

Personal:

Married with three boys. Ran the Odgen Marathon in honor of my mother, a marathoner, who passed away from cancer and it just had continued from there. Grew up in a running family and have fallen in love with running, especially on trails.  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.700.000.000.0053.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Took my son on an imprompto camping trip. Got set up late and slept in the back of the pathfinder. Woke up early this morning and went out for some exploring/hiking. We probably went 3 or more miles in the mountains.

Ate alot of food later for our Labor Day BBQ. Walked a mile with the wife to try to work off some food.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Went from the house up into the ranches. My poor tummy did not appreciate the ice cream and cake/BBQ as much as I enjoyed it last night. I thought about throwing in some speed work this morning as I missed it yesterday but my legs were tired and it was an effort to get any speed out of them this morning. I did not want to injure anything so I just went with what they gave me. 8:10 AP for the run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Couple laps around Liberty Park with the usual guys from work. Just kept it at recovery pace except for 4 100yd sprints in between. I did not have any more time so I had to call it at 3. I will try to get some more in later tonight.

PM: couple more easy miles after football practice, again threw in a couple sprints.  It is pretty fun to legs just go and fly during the sprints.  I am thinking about a 10K time trial on Friday. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles around the hood by myself this morning.  Not much to report...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

So I pretty much wussed out this morning.  My head was not in the right place to attempt a 10 k time trial.  I went back to sleep and planned on doing a run later. 

I waited until 4:30 to run a 5k time trial.  I started at our house and headed to Westlake High to attend football practice.  1 mile warm up then began the run 6:17,6:16, 6:10, last .1 6:17 total time 19:23.  I'm sure I can drop this down significantly it is a recent PR in the 5k.  I felt pretty controlled for much of the run.  With the heat and by myself and not really racing I'm pretty sure I can improve greatly with some more speed work.

After practice I ran home 2.5 miles in I decided to test the legs and see if I could run a mile in less than 6.  I has probably been several years since I have even attempted it.  I wanted to break the 6 minute mile glass ceiling so it doesn't intimidate me anymore.  I got to the canal road and started out felt pretty good during the run.  The route was mostly slight uphill with a headwind so I had to push it.  Yea for me 5:56.  I was happy about that one especially during a cool down after a 5k pr.   

We are planning a 20 miler in the morning starting at Suncrest and cruising down.  Should be a good run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

Well Mark backed out of our planned run this morning so I headed to the old stand by.  Started at the inlet park for an out and back on the JRP.  It was pretty cool at the start.  Almost perfect weather for running.  Kept a pretty consistant effort throughout.  Picked up the pace and finished with a 7:02 last mile.  AP for the run 7:47

Legs felt pretty good considering the 5k I threw in last night.  I had a little shin pain in my left leg the last 2 miles or so.  If I do a lot of speed work that tends to happen.  Hopefully I can massage, ice, and stretch it away soon. 

1 more week of hard effort then the taper begins for St. George.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.700.000.000.0053.70
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