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Week starting Feb 24, 2013

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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:
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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.4011.0010.200.0085.60
Kinvara 2 Miles: 30.70Mizuno Cursoris Miles: 46.70Mizuno Universe Miles: 8.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 149.00Calories: 0.00
Mon, Feb 25, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

Met Matt, Scott, Reed and Toni at Scott's for a frigid 5am run. 15 degrees at the start and 11 at the end! 

 

PM:  6 miles on the TM at the gym with 1 at MP. Weights.

Kinvara 2 Miles: 10.00Mizuno Cursoris Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Feb 26, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.006.200.0014.20

With the nasty weather I decided to head to the Oval for my workout.

4 miles warmup. 10 x 1K with about 350m active recovery (between 1:45 and 2:00 mins). 

Splits:  (3:13.4, 3:13.4, 3:12.5, 3:14.5, 3:14.0, 3:14.6, 3:13.9, 3:14.8, 3:14.5, 3:08.4)
Average: 3:13 (5:11 pace) 

2 miles cooldown. 1:36 for the whole run.

The first 6 were pretty easy. Last 4 got harder but still controlled. I'm happy with the workout. I was pretty beat at the end but there was still a little gas left in the tank. I could have done a few more. The 1K isn't exactly marked at the Oval so I had to estimate a little...it was pretty close. Hit the 800m mark between 2:32 and 2:36 on each of them.

Mizuno Cursoris Miles: 6.00Mizuno Universe Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Wed, Feb 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Easy, solo run around Lehi and Highland. Chilly.

PM: 5 miles easy on the TM. Weights.

Kinvara 2 Miles: 10.10Mizuno Cursoris Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Thu, Feb 28, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.004.000.008.20

4pm, 41°, sunny. 

3m warm up.

4m tempo (5:34, 5:35, 5:38, 5:40) 

1m cool down 

I found a flat 1.5m loop near my office. There was a 5mph wind but I don't think it affected me too much. I wanted to do 6 but I couldn't hold the pace. Stopped after 4. Not quite recovered from Tuesday's workout. Still, a good push. Had to cut the workout short to get home in time for dinner. 

Mizuno Cursoris Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Fri, Mar 01, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Easy run with Reed and Scott. 35 degrees! Very pleasant.

Kinvara 2 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Mar 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.5010.000.000.0021.50

Met Reed at 7am for a long run. We from his house, up AF canyon to the fork 10 miles. The pace was leisurely but I felt pretty beat up at the top. (7:40 avg). 

I wasn't sure how hard to hit it on the way down with a lot of speed this week already so I decided to go at MP effort and see what happened.

First mile was slightly down hill (5:45), I was feeling pretty good so as it got steeper I tried to keep the effort the same, 2-5 (5:26, 5:23, 5:26, 5:27) are pretty steep (about 200 ft/mile). It flattened a bit out of the canyon 6-8 (5:37, 5:40, 5:40). Last two are gently down hill again 9-10 (5:36, 5:27). 

The last two were tough. 5:33 avg. Very aided but I'm happy with the workout. 

1.5 mile cool down. 

Mizuno Cursoris Miles: 21.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 149.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.4011.0010.200.0085.60
Kinvara 2 Miles: 30.70Mizuno Cursoris Miles: 46.70Mizuno Universe Miles: 8.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 149.00Calories: 0.00
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