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Week starting Nov 04, 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
34.060.000.000.0034.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Went out a 5 this morning for a jaunt before work. Pretty much a recovery run. Joints were a bit creaky the first mile. My birthday was yesterday and now that I am 38 I can complain about creaky joints. Ran into a couple neighbors about a mile in  and ran with them for a while.  AP 8:48

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another solo morning up in the mountains.  Went up Big Cottonwood again and went up a trail to the north.  Same general route as last weeks excursion but did not go as far however I went higher.  From growing up an avid surfer in Florida, I can truly say I love the mountains. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.000.007.02

Had the longest run this morning.  Started at the Iron Bridge and went south along the JRP, 2 miles in at willow park I discovered the path was flooded under the bridge (like 2-3 feet deep.)  Turned around and had to run past my car to finish my mileage.  I felt kind of crappy the whole run.  My wife was saying how she had a "tickle" in her throat but didn't think she was getting sick.  I was tricked and now I got more than a "tickle" in my throat and kind of feel achy.  Oh well...

On a positive note I saw a few deer right off the trail, a couple rooster phesants, and ducks and geese along the trail.  AP for the run 8:15

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.040.000.000.007.04

Started from the house, went down to the canal trail then went down the hill to Redwood past the new elementary school then back up past the canal trail to the dirt road, went  a half mile up the dirt road then turned around to get me right to 7 when I got back to the house.  Still feeling a little out of synch but got warmed up by the last few miles.  AP 7:57

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

With all the wind and snow this morning decided to go to the acadamy gym before work this morning. Actually had a really good run there. I noticed in the mirror before the run I was looking a bit soft so I decided to mix up the run a bit.

1 mile warm up @ 8:00 pace, then 25 push ups and 8 pull-ups, then another mile at 7:47, with another set of pushups and pull-ups, then a mile @ 7:36, another set, then a mile @ 7:24, then one last set of 25 push ups and 8 pull-ups then finished the next 2.5 miles @ 7:03 pace, then cooled off with a mile @8:00 pace.

I was planning on doing a set after every mile but I haven't been doing much cross training lately and after 4 sets I was feeling a bit dizzy on the treadmill for a lap or so.

I was a sweaty bugger when I was done but it kept my interest if I have to be inside to run. My wife is taking me to Tucanos for lunch so I have to burn off some calories now... mmm grilled pinapple.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

First Sat. in a long time I did not get a long run in. Started the day meeting my buddies at 3:50AM to head to Strawberry Resevour then went to work right after until 11PM. Full day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.060.000.000.0034.06
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