What lies within

Week starting Nov 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
61.80	0.00	0.00	6.50	68.30

Blue Pegasus 30 Miles: 24.60	Altra Provision Green Miles: 21.40	FastTwitch 6 Miles: 7.00	Kinvara 3 - Red Miles: 15.30

Night Sleep Time: 19.00	Nap Time: 7.00	Total Sleep Time: 26.00	Weight: 149.00	Calories: 0.00

Mon, Nov 18, 2013

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

Scotts house loop with Matt, Brandon, Scott and Toni.

Blue Pegasus 30 Miles: 10.00

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, Nov 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Mother loop with Matt, Brandon, Reed and Chris.

Altra Provision Green Miles: 11.00

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

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Wed, Nov 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	3.50	11.00

TRACK WORKOUT

Met Brandon, Scott and Spencer at Lehi track for oval fun. 4 up 3 down. 2 laps of straight-aways. Brandon and I wanted to do 800s, Scott proposed 6 with even time standing rest.

6x800m (2:23, 2:23, 2:23, 2:24, 2:23, 2:17) with equal time standing rest
2x200m (:30, :28) with 200m active recovery

Felt pretty good. I hit the last 300 of the last interval pretty hard. Oxygen debt!

Everybody else looked good. 40º morning with no wind, can't really ask for better conditions.

FastTwitch 6 Miles: 7.00	Blue Pegasus 30 Miles: 4.00

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

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Thu, Nov 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

Beautiful moring up Provo canyon. Warm and a light mist the whole way. Felt beat the first half but good the 2nd.

Blue Pegasus 30 Miles: 10.60

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 149.00	Calories: 0.00

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Fri, Nov 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	0.00	0.00	10.40

Murdock canal with Matt. Pleasant and at 6am!

Altra Provision Green Miles: 10.40

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

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Sat, Nov 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	3.00	15.30

Tried to meet the crew at 7am in Orem for a run but the wind was blowing 30 mph so we all headed back to Lehi for a run around Alpine with Matt, Scott, Reed, Chris, Zak and Brandon.

9 miles around Lehi and Alpine. 3m tempo (5:14, 5:00, 5:00) on Timpanogos highway. 3m cooldown. Weather behaved very well for the tempo run which was nice.

Surprised my wife with everybody over for breakfast. She wasn't super excited at first :p. Sourdough waffles go down well after a long run!

Kinvara 3 - Red Miles: 15.30

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
61.80	0.00	0.00	6.50	68.30

Blue Pegasus 30 Miles: 24.60	Altra Provision Green Miles: 21.40	FastTwitch 6 Miles: 7.00	Kinvara 3 - Red Miles: 15.30

Night Sleep Time: 19.00	Nap Time: 7.00	Total Sleep Time: 26.00	Weight: 149.00	Calories: 0.00

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