| 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. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 128.00 | 0.00 | 48.60 | 0.00 | 0.00 | 176.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM run. exactly like yesterday. Av pace: 8:21 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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The plan today was to run outside for lunch but after walking over to the gym to change I realized how cold it is! There was a wind blowing constantly to top it off. Yes, I am a wimp and as much as I hate the TM I hate being cold even more.
Picked up the pace a little since today was a planned short run. I did quite a few squats yesterday and really felt in my glutes (?) today. I am so out of shape, that is stength wise. I figured I would spend the winter getting three strength workouts a week, mostly upper body. I found web a website (actually through blonderunner's link) that trains you to do 100 consecutive pushups in 6 weeks. I am on week 3 and hopefully by Christmas I'll meet the challenge.
Total time: 38:49
Average Pace: 7:46
Now that I spending time on the TM I'll have to be more considerate of the runners around me. I rotate four pairs of running shoes and have been picking the pair that stinks the least every morning. Its gotten to the point that they are all smelling very offensive. I'll have to wash them this weekend. | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM run. 8:19 av pace. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run with light hills (2%-4.5% grade). Av pace: 8:11 | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| time: 2:04:29,av pace: 8:18 Maintain the pace right around 8:25 to 8:30 for the first 13 miles but had some excess energy so kicked a little the last 2 miles. Felt like I had plenty in the tank after the run. Good run. | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Average pace: 8:05
Struggled a little with this run. I think the early morining 2 mile swim affected me a bit. Really pushed hard on the swim. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.10 | 0.00 | 0.00 | 8.10 |
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Total time: 64:03
Average pace: 7:54 per mile
Psuedo tempo run. I started out slow, at about a 9:00 mile pace and gradually increased the pace and did the last 3 right around a 7:12 pace. Felt good, not too hard. | | Comments(7) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| stomach flu (?) BLAH... | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still have a fever of 102 with the flu. Lots of aspirin. I have to host my wife's 40th B-Day party today. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Party went off very well. We have a smallish older home which we love but its not to easy to have large parties in them. So it was a little crowded but it went very well. Everyone seemed to be enjoying themselves (a little much since that last guests left well after mid night).
Still running...a fever that is. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| TM run at lunch. Total time: 1:04:46 Av pace: 8:06 | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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TM run. Av pace: 7:54
starting to get the TM blues. Need to get outside very soon! | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I was looking forward to this nice and easy 5 miler. After pushing weights around and doing my ab work, push ups, pull ups, I was itching to get outside for a run. I don't get people that can spend 1-2 hours lifting weights. It is soooo boring.
Total time: 42:34 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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TM miles . av. pace 8:13 easy run | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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total time; 2:06:48
av pace: 8:27
Easy slow pace. Strong through the whole run.
Today was spend one the first phase of making pannetone bread to gift to our neighbors and friends for Christmas. I need to make 12-15 1 lb boules all tomorrow too in the kitchen. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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TM run as I watched football. Easy recovery run. Started a around a 9:20 pace, slowly sped up and did the last mile at 7:41.
Back to the kitchen to continue baking... | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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TM run. AIR QUALITY POOR. We are in need of a good strong storm to get sll the guck out of the air.
First 4 miles were tough, could not get into a rythm. Got off the treadmill and rode the stationary bike for 20 minutes. Got back on the treadmill and immediately got into a rythm.
Ave pace: 8:28 | | Comments(6) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 7.50 | 0.00 | 0.00 | 12.00 |
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I had two objectives with today's run: (1) detox and (2) tempo. By detox I refer to a "cleansing" run. I've eaten so much junk these last three or four days I justed wanted to get it out of my system. I know a hard run doesn't compensate for the poor diet but it makes me feel a little better about it. So today I only ate "healthy" with no sugars what so ever and followed that up with today's run. Lets see if I can stick to the healthy diet through the rest of the holiday season.
TM run
Mile 1 & 2: warm up
Mile 3, 4, 5 (3 miles): 7:08 pace
Mile 5.5 (1/2 mile): 8:20 pace recovery
Mile 6.5, 7.5, 8.5, 9.5 (4 miles): 7:08 pace
Mile 10.5, 11.5, 12 (2.5 miles): cool down
It wasn't a "I think I'm going to puke" run but did push close to 10k pace. | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles TM and 30 min on the stationary bike. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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TM run. Didn't relay pay much attention to pace so I'm guessing around 6 miles at MP and the rest slower. They had Band of Brothers marathon on the TV, best miniseries ever, so at least I was entertained.
Total Time: 1:38:54
Av Pace: 8:14 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Recovery run. Weights, abs, pushups, pullups, dips...
Total time: 41:06
Av pace: 8:11 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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Long TM run. Not very fun at all. Tomorrow I'm getting outside regardless of air quality.
Total Time: 1:21:36
Av Pace: 8:10 | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run in the snow. I didn't track time (kinda on purpose) to keep it slow. I'm estimating a pace between 8:45 and 9:00. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no run today. didn't feel like getting on the TM again and the storm made it impossible to run outside. Took a 60 min spin class instead. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Nice day to get outside. Run up City Creek Canyon. Av pace: 8:06.
Really wanted to do the Phoenix RNR marathon this January but I'm out of luck. Folks are flying in to visit that weekend so...family first.
| | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 128.00 | 0.00 | 48.60 | 0.00 | 0.00 | 176.60 |
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