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Week starting Sep 20, 2009

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2007200820092010
15% off for Fast Running Blog members at St. George Running Center!

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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.005.006.403.000.0034.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

recovery run. Av pace 8:35

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.006.400.000.006.40

progressive run, started at 8:30 pace and finished at 7:30 pace.  did not push andk kept it between a easy and moderate effort.  not sure what to do tomorrow.  i do want to get another set of yasso 800s in this week but it may be too close to the marathon.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.005.000.000.000.0010.00

Yasso 800s.  I'm officially over my chest cold and bouncing back from the rutt I was in.  As usual the 4th repeat was the hardest.  I never really pushed into "threshold" and fel;t like I had one or two left at the end the repeats

1 - mile warmup at 8:35 pace

7.77 miles - 10 half-mile repeats @ 6:30 pace with a 2.5 jog at 8:40 pace in between each repeat.

1.23 miles - recovery jog at 8:35 pace

Good workout and confidence builder for the St. George marathon.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.003.000.005.00

First couple of miles were warmup and building up some speed.  Last 3.1 were tempo.  Last tempo run before St George.

Total time: 37:13 Av pace: 7:26

Last 5k: 21:45 Av pace: 7:01

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Started at a 9:00 min mile pace and gradually progressed to a 7:50 pace for the last two miles. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.005.006.403.000.0034.40
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