What lies within

Week starting Feb 17, 2013

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

Location:

Lehi,UT,United States

Member Since:

Dec 03, 2012

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

PRs

Aided

5k - 14:58 (Big Cottonwood 5k 2013)
10k - 32:14 (Deseret News 10k 2013)
Half - 1:09:07 (AF Canyon Half 2013)
Marathon - 2:25:22 (St. George Marathon 2013)

Unaided

400m - 48s
800m - 1:52.1s
5k - 15:59 (Solo Track Race 2013)
4M - 20:06 (Earn your turkey race 2013)
Half - 1:14:11 (St. George Half 2013)

Long-Term Running Goals:

Find my limits

Personal:

Married to Ashley and we have 6 children.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Mizuno Universe Lifetime Miles:						118.80
Bare Foot Lifetime Miles:						8.80
Minimus Green Lifetime Miles:						67.80
Hoka Lifetime Miles:						521.60
Type A6 Lifetime Miles:						98.00
Lunar Racer 3 Lifetime Miles:						247.30
Kinvara 4 - Blue Lifetime Miles:						344.90
Provision 2 - Green Lifetime Miles:						426.15
NB 1400v2 Lifetime Miles:						130.00
Hoka Contact 2 Lifetime Miles:						243.46
Asics Clod Hoppers Lifetime Miles:						157.55

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
68.95	13.00	0.00	4.00	85.95

Altra Instinct Miles: 15.25	Kinvara 2 Miles: 23.35	Mizuno Cursoris Miles: 47.35

Night Sleep Time: 29.50	Nap Time: 0.00	Total Sleep Time: 29.50	Weight: 150.50	Calories: 0.00

Mon, Feb 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.25	0.00	0.00	0.00	15.25

Met Scott and Toni at 7am for a chilly run. Last 5 were in the SUN! Felt good but the IT band flared up a little bit the last 3. (7:08 avg)

Altra Instinct Miles: 15.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Tue, Feb 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.35	0.00	0.00	4.00	18.35

The AM crew were all out of commission this morning. I thought I'd head to the oval but when I woke up and saw 28 degrees with little wind I decided there was really no excuse not to get outside.

Headed down to the Lehi tempo loop (3.5 miles). 4 x 1 mile repeats with 0.25 rest.

5:20, 5:24, 5:10, 5:14

First one was progressive to ease into a faster pace. 2nd one was into a strong head wind and by effort was the most difficult. 3 and 4 felt solid. 4 had some more head wind. I'm happy with the workout. I've made progress, slowly but surely.

4.5 miles back home.

PM: 5 easy on the treadmill. AIF, Foam roller and weights.

Kinvara 2 Miles: 13.35	Mizuno Cursoris Miles: 5.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 151.00	Calories: 0.00

Comments(5)

Wed, Feb 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

10 Easy with Toni, Scott and Spencer.

Mizuno Cursoris Miles: 10.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 150.00	Calories: 0.00

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Thu, Feb 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	8.00	0.00	0.00	12.00

Didn't feel like running in the wind so I headed to the gym at lunch.

2 miles warm up. 8 miles at something between AT and LT. First mile in 6:00, 2-6 at 5:39, 7 at 5:30, 8 at 5:39.

Jumped the gun a little with 2 miles to go, started accumulating lactic acid so I backed it off for the last mile.

The first 3 felt too hard but then I settled into my pace and it felt pretty easy the rest of the way.

Mizuno Cursoris Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(2)

Fri, Feb 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Met Toni, Scott, and Matt for a pleasant run in the snow around Alpine. 25 degrees, lightly falling snow and a fun group made for a great run.

Kinvara 2 Miles: 10.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

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Sat, Feb 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.25	5.00	0.00	0.00	20.25

Skipped the winter series 10k due to the blizzard. Looks like I made the right choice.

Met Matt and Scott for 20. Matt was with us for the first 10. At 12 Scott and I stopped and stretched and started the tempo portion. As we started I could see the black wall of the storm front closing on us fast. After 1/2 mile we had high headwinds. After 3 miles we had higher headwinds and snow/ice blowing in our faces. Good fun. Scott and I alternated the lead/draft about every quarter mile, it helped but the effort was still tough.

We averaged 6:00 for 5 and then took it easy the last 3 (although Scott wanted to charge the MOTHER! I made 3/4 of the way with him before I had to give out.

Happy to get it in but it was a tough last 7 miles.

Mizuno Cursoris Miles: 20.25

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Comments(4)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
68.95	13.00	0.00	4.00	85.95

Altra Instinct Miles: 15.25	Kinvara 2 Miles: 23.35	Mizuno Cursoris Miles: 47.35

Night Sleep Time: 29.50	Nap Time: 0.00	Total Sleep Time: 29.50	Weight: 150.50	Calories: 0.00

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