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December 25, 2024

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Location:

Bountiful,UT,USA

Member Since:

Sep 24, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

8 marathons and a few triathlons.  Marathon PR: 3:26:20 (Ogden Marathon 2006)

This years races (2010) planned so far:

February 13th - SLC Track Club Winter Series 10-k 

April 3rd - Striders 1/2 Marathon

May 15th - Ogden Marathon

June 12th - Cache Valley Classic Triathlon (Olympic)

Short-Term Running Goals:

  • Sub 3:20 Marathon
  • Stay injury free!

 

Long-Term Running Goals:

 

Personal:

Great wife with four great kids.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mon, Jan 18, 2010
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.134.000.000.000.0010.13

No work today, Woohoo!

I haven't done any speed work lately, alot of tempo but no speed.  I was due for some Yasso 800s.  Inspired by Vinh's half marathon I thought I would push the pace hard.

2 miles - warmup

0.5 miles at 6:31 pace, 2:30 recovery at 8:35 pace

0.5 miles at 6:27 pace, 2:30 recovery at 8:35 pace

0.5 miles at 6:23 pace, 2:30 recovery at 8:35

0.5 miles at 6:31...same 2:30 recovery

0.5 miles at 6:27...same recovery

0.5 miles at 6:23...same recovery (entering puke zone)

0.5 miles at 6:31...same recovery (exiting puke zone)

0.5 miles at 6:27

6.13 milesTotal time: 44:05  Av pace: 7: 11

2 miles cooldown at av. pace 8:20

Glad that's done. 

 

Comments
From vinh on Mon, Jan 18, 2010 at 15:42:41 from 71.68.254.197

Nice speed work Lyman! I might have to do a similar work out this week. Glad I had today off too!

From Samantha Dean-Howard on Tue, Jan 19, 2010 at 06:03:30 from 78.32.130.9

Wow nice speed Lyman......... entering puke zone and exiting puke zone so did you puke LOL?????

great running nice even times and the last one is really fast :)

From Burt on Tue, Jan 19, 2010 at 16:56:51 from 206.19.214.144

Nice Lyman. So this means you should be able to go 3:12 in the marathon?

From Lyman on Tue, Jan 19, 2010 at 17:19:27 from 170.135.241.45

Samantha - no puking...that would have been a mess on the TM.lol.

Burt - I wish! For me the Yasso 800s are not that great of an estimator, about 10-15 minutes off. The McMillan Calculator is more accurate for me.

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