| Location: Riverton,UT, Member Since: Jun 19, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: 2022 Running Goals:
Stay fit and healthy. Run a decent Boston and St. George marathon.
Long-Term Running Goals: Keep fit and stay semi-competitive as long as I can.
Personal: I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 669.80 | 108.50 | 2.00 | 0.00 | 0.00 | 780.30 |
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| Brooks Pure Grit Miles: 8.00 | Asics Nimbus 16 Miles: 3.00 | Adidas Super Nova Glide 7 Miles: 17.00 | Brooks Pure Cadence Miles: 63.10 | Hoka Clifton 2 (Blue) Miles: 4.00 | Mizuno Precision 13 Miles: 44.00 | Saucony Triumph Iso 3 Blue/Gray Miles: 349.20 | Hoka Speed Instinct Trail Miles: 50.10 | Saucony Triumph Iso 3 LR GRY/BLK Miles: 150.60 | Saucony Freedom Iso Miles: 44.20 | Nike Pegasus 34 Shield Blue Miles: 43.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran for the first time in a month. The knee felt mostly fine, but I am more worried about it after. I weigh 189 right now and need to start running. Felt like I hadn't really ever run before, it was tough! There was about 4 new inches of snow on the ground. 26:18
Isometrics
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| Brooks Pure Grit Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dynamics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles slow. The weather started to get nasty when I left, it had been raining and warmer and melted a lot of the snow. I ran down to Monarch and ran with the kids and Diana up Shaggy and Prospero and then turn the opposite way from the rest and headed home on Leila. 25:02 for the run.
Accelerator (kicked my butt!)
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| Asics Nimbus 16 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pilates X
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| CVX
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Eccentric Upper
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile run at 26:08 with Greg and Triometrics
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| Adidas Super Nova Glide 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga X3
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in the snow with Greg from Rosecrest out to 13400 S on Mirabella and back. 25:27
Eccentric Lower
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| Adidas Super Nova Glide 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran out on Leila and Prospero. Brian Peterson came up on me and I ran with him to the end and up the trail to Mirabella. When we hit the hill on Rosecrest he couldn't hang, so I left him and picked it up. 7:57 ave, last mile 6:55
Incinerator
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran out to Rosecrest and met the kids. Came back on Leila and up Juniper to the gas station. Left them and went back on Leila to the gully and then home. 20 degrees out this morning. 7:44 ave
Eccentric Upper
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| Brooks Pure Cadence Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Trimetrics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| MMX3 and Yoga X3
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Eccentric Lower
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran to Rosecrest but the kids had left. Went up Rosecrest and down Juniper home. 3 miles in 23:44. Best run so far. Knee still bugs after.
Incinerator
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| MMX 3
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Eccentric Upper
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran a loop with Greg up the trail from Rosecrest and up Emeline and down to Leila and back. 25:40 for the run. The trail with 7 inches of snow slowed us down.
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy on Leila and Prospero. Knee felt good to run, but we will see after. 7:56 ave
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| Adidas Super Nova Glide 7 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran down to Monarch and then up to Grinder with the kids. Knee bugged a bit today, but was way tight yesterday. I guess it still isn't better, maybe it will never me better. 7:52 ave
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| Brooks Pure Cadence Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| ran up Butterfield Canyon 1.5 miles and back. Knee was fine running, but sore and tender after still. 8:09 ave, 6:57 last mile
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran from Monarch with Chris up to the end of Rosecrest Park and back. Way nice day after several cold ones. Last mile was 6:47 and all were under 8:00. knee was bugging on the run though. 7:25 ave
Eccentric Upper
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 miles by myself at practice out to Herriman Elemantary and back to the school. 7:36 ave. Knee not horrible.
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run up and down Butterfield. Up with Mikaela and down with Derek Hansen. 7:55 ave. I wore Hoka today and muy knee is way jacked now. Not sure if if was the shoes, the downhill for two miles, or the back to back runs, but I can hardly walk now.
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| Hoka Clifton 2 (Blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Day off for my knee and my wife's Birthday. Wen out for 3 miles and the knee did bug a bit. It has been stiff and sore since Saturday and I took some days off to rest. I ried to avoid downill to see if that helped. 7:40 ave and a beautiful morning! Did some yoga after with my wife that seemed to help, although it hurt the knee at first.
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| Mizuno Precision 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran after work while it was still nice. Went up on Rosecrest and back howm on Leila and down to Murdoch and up Cave Peak. 7:42 ave, last mile 6:58. Knee bugged the whole run!
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| Mizuno Precision 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy 5k.
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| Brooks Pure Cadence Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran to Rosecrest and met the kids and did a loop around 13400 and Juniper. 7:46 pace
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| Adidas Super Nova Glide 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 7:46 ave
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| Brooks Pure Cadence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran a cool down with Greg and Chris after their rainy Riverton half. 8:17 ave. Ran a mile with Jaren at 8:19 ave later in the day.
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| Adidas Super Nova Glide 7 Miles: 1.00 | Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:43 while the kids were doing intervals.
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| Brooks Pure Cadence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Warmed up with the kids and then did some easy miles with Chris and 1 with Jaren. 5 miles at 7:51 ave.
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| Brooks Pure Cadence Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run to Monarch and up the trail with the boys then home on Prospero and Leila. 7:45 ave
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| Brooks Pure Cadence Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up the trail to 6400 and up to Butterfield and back. Ran the first part with Diana and then the rest with Shauntell. Progressive, 8:23-7:10 7:48 ave
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| Brooks Pure Cadence Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran to Rosecrest at 5:30am and met the kids then we ran from there on the 13400 S Juniper loop, and I ran home. Boys stayed behind me the whole way. 7:52 ave
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| Adidas Super Nova Glide 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran a longer way through the neighborhood to practice at Monarch, so I was at just over 2 miles. Ran with the kids up to Leila and then went out and back on Leila and home. 7:44 ave
Total Synergistics
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| Mizuno Precision 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Agility X
Ran to practice in my new Triumphs (I like them) and ran back to my house to drop off a drink with Chris and Greg. Then we took Leile and some other side rodas to Rosecrest and Mirabella. I turned around by Becki's and ran home on Rosecrest and Mount Ogden. 7:38 ave.
Yoga X after
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| ran the standard out to Fort Herriman and back this morning. 7:28 ave and last mile in 6:50. Knee was fine til I came down the hill.
Challenge
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Down to Monarch over to Rosecrest after I realized that practice was there instead. Back home. 5 miles at 7:24 pace. Knee was a little sore and it was hot outside!
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran to Rosecrest from Monarch with the boys and Chris and turned back early. I have been sick and haven't run in 2 weeks and I could feel it. Good to run again though. 7:28 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at 7:54 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles out to the Stake Center by Fort Herriman and back. Ran on the grass 80% of the run 7:59 ave in 80 something degrees. Evening run
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Challenge and Triometrics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles out to the Stake Center by Fort Herriman and back. Ran on the grass quite a bit, not as much as the other day though. 7:59 ave in 80 something degrees. Ran before Graduation.
Dynamics
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Same run as the last 2 times. This time was cooler by 15 degrees and so I ran 7:45 ave instead of 8:00 ave.
Dynamics
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| First day of XC, about 100 kids out. Ran with Chris down to 13400 S from the HS and back. 7:16 ave. It kicked my butt! Easy run for him.
Eccentric Upper
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| CX
Eccentric Lower
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles by myself at parctice. ran up the trail and private road from Rosecrest and looped over to main and back on Mirrabella. 7:20 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Eccentric Upper
My boy Rory Linkletter just dropped a 55 second last 400 in the NCAA Championship 10k last night to take 2nd. Congrats to him! Awesome race!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles with Greg at practice on the Monarch timetrial loop backwards, then we added o0n a mile. 7:28 ave.
Eccentric Lower
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Afternnoon run for 3 miles up to Rosecrest and back on Leila. Last mile was 6:26 and a 7:13 ave. First 4 day week in 8 months. Felt better, still congested, but the knee was mostly ok. We'll see how it rebounds.
MMX
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| Brooks Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Rory showed up to practice and ran with me for about .5 miles and then took off with the boys and worked them over. We went up Blackridge trail from Butterfield Park. It was my first trail run since I tore my meniscus on Timp last year. Ran in my new Hoka Instincts that I have had for several months and I highly recomend them! I went up and over Backrigde until I hit 2 miles and then cam back. Tough run, but good to be back on the trails. Hopefully the knee holds up ok. 8:54 ave.
Eccentric Upper and Abs
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| Hoka Speed Instinct Trail Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2nd back to back run of the year. Knee is a bit tight form the trail yesterday. Rainy this morning. Ran with Chris and Greg the opposite way as the kids. we went from Butterfield Park around the Cove, down private road, and up Mirabella and Butterfield Parkway. I added on another .7 to the run on Butterfield to make 4 miles. 7:34 ave.
Eccentric Lower Body
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| Mizuno Precision 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dynamics and Abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 mile loop with the kids up[ the trail form Monarch and down Shaggy. Added a mile to make it 4. 7:23 ave.
Eccentric Upper and Abs
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran from Butterfield Park up Emeeline and around the Res an back. Ran an extra.75 run back to help kids finsh. Last mile was 6:37 and 7:12 ave. Knee is a little beat up and stiff after another back to back day.
Eccentric Lower and Abs.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| MMX and 25 min of abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up Yellow Fork on the road and then trail to 2 miles up. Came down and ran a extra mile up and down the snake trail. Knee not too bad. 8:07 ave witha 6:11 4th mile down.
Eccentric Upper and Abs
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| Hoka Speed Instinct Trail Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up to Rosecrest Park from Monarch with Chris and back then added a mile on for 4. Knee was a tiny bit stiff, more so after. 7:29 ave
Eccentric Lower and Abs
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dynamics and Abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to Rosecrest and then up private road down 6400 W and 13400 and up 5600 W with Chris, Greg, and the boys. Ran home after.
Eccentric Upper and Abs
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| Saucony Triumph Iso 3 Blue/Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| After a took a 3 hour nap from being hammered from Top of Zion, I went out after sunset and did a loop up the hill and Rosecrest and Leila. Nice evening. Tired from the Relay. 7:27 ave and a 6:36 last mile.
Abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran up Yellow Fork road with Greg and some of the newer kids. we opted to go up over the ridge and down the snake trail. I added on .4 at the end to get 6 miles. Tough and fun run. 9:02 ave Last 2 miles were sub 7:00s.
Challenge and Abs
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| Hoka Speed Instinct Trail Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran up the trail to Mirabella and down 13400 S from Monarch and back. ran with Greg and the kiddos. 7:28 ave, last 2 miles under 7:00.
Eccentric Lower and Abs
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked up Butterfield
Dynamix and Abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to Rosecrest and looped to 6400 W, 13400 S, and back to Rosecrest then back home the Leila way. 7:22 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran a war up with the kids before their time trial and then a round the park and area with Adam. 7:33 ave
Biceps and Abs
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Ran along the Pacific Coast HWY south to La Costa Ave and back. 7:09 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran a similar run as last night, but went north to the end of the campground first and then south, back the same way. Ran partly on the old road off to the side of the Pacific Coast HWY. 7:40 ave. Knee is beat up from runs that close.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles on the beach in South Carlsbad. First time I have ever run on the beach like that, it was fun! 7:27 ave. 6:45 last mile.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Got home late last night from Lake Powell. Went out for 3 miles before Connor Jones' wedding. Ran up to Rosecrest and looped past the splash park and onto Prospero and Leila to Juniper and back on Cave Peak. The first mile was sub 8:00, 7:57 which is good for me. went 6:52 and 6:30 last miles. 7:06 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| From Butterfield up the Cove Hill and back. 7:09 ave with a 6:18 and 6:20 mile coming back.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran with Chris from Butterfield Park up Emeline and out to the end of Juniper Crest and back. 7:10 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Just over 4 miles with Chris and a few of the boys. We did a evening run and McFarland USA movie night at McKissick's tonight. We ran out in the new development behind Tim's and down to the cooridor and on the trail a bit and back. Picked up Greg on the way back. Hot and windy even at 7:45pm. 7:19 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Eccentric Lower and Abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Decided to run out to longer today, because I have to start sometime. The run was pretty tough for me being gimpy and out of shape. I ran up around the Cove pond and down the road until I hit 4 and then turned around and ran home. 7:13 ave with a 6:29 last mile.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran another long run today, and wasn't sure if I could do 10 miles but didn't want to go less than 7. Went out the same way as Saturday, but I went easier and extended out to Alost Main on 6400 W. Came back the same way until the end and cut down Mount Ogden to finish. 7:24 ave with last 3 under 7 and a 6:22 last mile. Off to Aggie XC Camp now.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| # miles from Willow Park in Logan out on the Planet Walk with the girls and back to the pool. Warn afternoon after the rain. My knee has been so stiff today, but once I got going the run seemed to loosen it up. 7:36 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| ran up Logan Canyon first mile slow with Line (like 9:10 pace) and then after he stopped at the Nture Center I went up to 2nd Dam. I forget how much I love running in that canyon, brought back some good memories from the college days! Ran into Jordan and Dillon on the way back and finished with them. Good thing those boys were going easy so I could keep up. 7:39 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I ran down out of Butterfield with Greg this morning. The knee is still stiff and the first mile was no fun, but then it got better. Had a good run and conversation. The calves were getting tight out of the canyon, I am just not used to it yet, but we finished decent. Had to stop and stretch the calves out real quick twice. It was hot this morning too! First and last mile were 7:05 each and all the others were sub 7:00. 1:08:10 for the run and 6:48 ave.
I needed this run, even though it hammered me.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up the Cove hill and back. My legs are so stinking sore from Saturday! It took me 3/4 a mile to get moving. The run down hurt too. Hopefully the slow easy run will help loosen me up again. 7:53 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy ouchy miles. really sore still! 8:20 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy evening run up High Country and out around the stump and back. Had to use the bathroom almost the entire run, should have taken care of business beforehand and enjoyed the run more. Still sore! 7:52 ave
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| Hoka Speed Instinct Trail Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 3.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran from the cabin down to Lava. It was hot and hard as usual. This was the slowest and probably worst shape I have been in for this run in 9 years. Still did it in 1:01:15 and the slowest mile was 7:34 for the 8th mile.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up on the ridge and loop from the cabin. Legs are sore and I took it way easy. 7:56 ave.
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| Hoka Speed Instinct Trail Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran from Cove hill back to get the kids and then up and down the hill 1.5 times. 5 miles in 7:30 ave. Still a bit tight and sore.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Unitentional progression run out to the church by Ft. Herriman and back. 8:00, 7:17, 6:41, and 5:58, 7:49 on Leila to cool down.
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| Mizuno Precision 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- Ran the stampede course with Chris and marked it. 7:18 ave
PM- Ran up to the Cove Pond and to the round about and back from Rosecrest. 7:05 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 | Saucony Triumph Iso 3 LR GRY/BLK Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 2.5 easy and then cam home and ran 1.5 with Jaren. 8:02 ave
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Started out this morning by waking up and realizing that I had set the wrong alarm! I hurried to Monarch wher I met my coaches, Tim, Chris, and Greg. We drove up Butterfield Canyon and ran down to Monarch via going on 6400 west and up around the Cove pond. we lost Tim about 3-4 miles and Chris took off up the Rose Canyon Road, but waited for us at the bathrooms. Greg fell back at this point and I realized that Greg's estimation of distance was off and we would actually be closer to 13 than 12, but we decided to go the 13 anyway. Chris was nice enough to stay with me at this point until the end. When we got to Monarch we had to do a loop around the park for the 13. Longest run since St. George last year. Knee was bugging at the first and off and on but I managed ok. 6:50 ave, with several miles around 6:30. I am now officially tired!
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up to Butterfield and 6400 west and back this morning on my own. Calves are a bit tight and the knee is always tight, but I did ok. Last mile was 6:39 and the ave was 7:20.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran from Rosecrest up to Little Bradshaw with Tim and Diana. Then went up the hill a few time while the kids were doing repeats. Ran back with Krystal. 8:50 ave.
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| Brooks Pure Cadence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| went out this morning on a long run. This is my last day of summer, big bummer! I went out around the Cove pond and down 6400 west but insteadof an out and back I switched it up which made it harder. I kept going up Main for about a mile and turned around and went all the way up 6400 west to Butterfield, which knocked out my water stop. Went down and took Emeline up the hill then turned around and went down Crown Rose to Rose Crest and home via Juniper. Last mile was 6:25, and only 4 miles were under 7:00. It was good and tough for me, and I am glad I did it. 7:17 ave
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran up and down and half way up Cove Hill. Nice toasty day! 7:23 ave.
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Met Greg and Chris at Draper Park and attempted to drive upto Alta, but the canyon was closed for a half marathon. So we parked at the park and ride and went 3.5 miles up the canyon into the wind. This kicked my but and I was going about 10:30 or more average. We ran down from there and down Wasatch Bvld and 1700 East to Draper Park adding on about .6 miles at the end. Tgis was a tough and good run for me. My knee was giving me issues for part of the run, especially the steep parts. 7:38 ave
We had a big Staek and egg break at Black Bear after the run.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran up to Little Bradshaw and over to Butterfield at the end of practice and then home. 7:39 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran with Chris and Greg from Rosecrest on Mirabella, up 6400 W, to the Cove pond and back. 7.5 miles at 7:24 ave.
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles on the grass during the kids intervals. 7:00 ave
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| Brooks Pure Cadence Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5:00am run to Butterfield Park and back. 7:45ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Greg stayed over at my house and we headed down to Payson and caught the bus for the Nebo Half at 5:00am. Since my fitness isn't good and I am still hurt I wanted to run between 1:18 and 1:20. We got a warm up mile, Greg did a bit more, and hit the potties at the Payson Lakes camp ground. The first 9 miles was relaxed and at about 5:52 ave, and then my lack of fitness kicked in and I went 6:11, 6:24, 6:34, 6:23, and 6:28. Greg was kind enough to run the whole run with me too. Iended up being a good training run and I still placed 8th overall and 2nd in my age, and never was passed by anyone that I didn't pass back, so I will take it. Finished the half with a 1:19:44. Cooled down for 2 miles after. Greg made his a 20 milers. Legs are toast!
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ouchy legs so I biked with the kids.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to Monarch and then did a loop with the kids up the trail to Mirabella and back on Shaggy, then home. Legs are still sore from Saturday and it was 95 degrees. 7:34 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7 miles around Butterfield Park while the kids were working out. 7:19 ave
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| Mizuno Precision 13 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles around Butterfield Park with the kids. Hot day! 7:25 ave
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| Mizuno Precision 13 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Greg stayed the night and Chris came early to my house so we could get on the road by 6:15am. I got home from the USU meet at 11:30pm last night and got to bed late, so I was way tired. We ran from my house up Butterfield Canyon and back. Chris left Greg and I about 5 miles and took off. I had to use the potty at Cove pond and had to go agian going up to and up the canyon, but I forgot toilet paper! I made it 7 miserable miles before I go to a potty. Chris had sent the kids off to practice and at the mouth of the canyon and was waiting by the drinks there, so I did run with those guys again for about a mile before I told them to take off. After the 2nd potty I managed to get home at a slow pace with some stomach issues. Finished in the slowest time I have ever had 2:31:57, 7:35 ave, but I got it done. My body hates me right now!
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| Saucony Triumph Iso 3 Blue/Gray Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Got up early and ran up to Butterfield Canyon and back home via Cove Pond. This was a tough run because my legs are shot from Saturday's 20 miler. I pushed through anyway and got it done. I was just over 8:00 going un and ended up 7:35 ave. Glad to be done.
Went and hiked Snowbird after with the family. Super hot out, but fun.
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM- Got up this morning and met some of the boys at Rosecrest (I ran over) and we did a loop down to 13400 S and up Juniper. I went on Rosecrest to the church and then turned around and headed home. It was nicer this morning, but still around 70 degrees. 6 miles at 7:36 ave
PM- Today was about 95 degrees and the air is horrible and smoky from the fire up Weber Canyon. I ran the opposite way as the kids did and went up Emeline from Butterfield and to the Res and up and over Blackridge. 5.5 miles at 7:55 ave. Knee was stiff, but not too bad on the trail.
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| Mizuno Precision 13 Miles: 5.50 | Saucony Triumph Iso 3 Blue/Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran to Monarch then went with the kids up 13400 S to Rosalina and Mirabella and back home n Rosecrest and Juniper. 7:17 ave. Smoke was better today and it is possible that a small storm is coming and will clean the air a bit.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 11.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Greg, Chris and I drove to Alta and to run down to Draper Park. It was about 93 degrees and still a bit of smoke, but nice up the canyon. About 2 miles in there was a big storm that hammered us for 4 miles. It was nice because it cleaned the air and cooled everything down, plus it felt good. The bad was it got us soaked, even our shoes. Chris and I lost Greg a bit going down. At about 7 miles I started having stomach issues which I rarely have. I stopped at a bathroom at 9.5, but that didn't do the trick, my stomach was wrecked the rest of the way. Lucly for me I was able to hold enough pace that I still aveaged 6:20 for the 15.5 miles. 7:12 for mile 12 was my only mile over 7:00. Good run overall, even though I dn't feel good now. Chris took off form me at 10 and ended up going 20 miles. Greg ended up getting done before me, but my ave pace was 19 sec per mile faster. Glad to get this one done!
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| My stomach was wrecked after the run last night. I tossed and turned half the night. I woke up early, so instead of running at the meet, I just got up and went out for 2.5 miles to loosen the legs up. It was very nice weather this morning and the air was clean. Legs are trashed, but it felt good to move once I got going a bit. 7:46 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- Ran to Rosecrest early and met the kids. We had a bunch today, including 9 girls! We went up to the Juniper Crest building via Rosecrest. Very nice temps this morning. I ran with the kids up and back to Crown Rose and then turned around and ran home. 7:37 ave for 6 miles. Legs are still sore and sore was the knee, so hopefully this runn loosens me up more. It sucks getting up early, but it was nice running.
PM- Butterfild Park to the top of the Cove and back. Knee was almost sore and legs still stiff, plus it was pretty hot (92 degrees), but glad I ran again. 7:20 ave
Eccenentric Upper and Abs
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| Saucony Triumph Iso 3 Blue/Gray Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Woke up stuffy and with a head cold, felt tired all day. Ran around Monarch a bit with the kids and then up to Rosecrest with Chris, I added on a bit and ended strong with a 6:22 mile. 7:16 ave
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| Brooks Pure Grit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Ran to Rosecrest and then up Mirabella with the kids and then home. Still feeling sick and stuffy, but was glad to get the run done. Knee gets sore with these back to back runs. 7:30 ave for 6 miles
PM- Ran from Butterfiled up and over Blackridge and down about half way then back. Best mile was 6:48, and 8:27 ave for 5 miles.
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| Hoka Speed Instinct Trail Miles: 5.00 | Saucony Triumph Iso 3 Blue/Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Wore my Freedom ISOs today for the first time. Legs are ok today, but the knee was sore of course. I warmed up on Leila and then did a tempo mile (5:36) down Shaggy into the wind. i can tell I haven't done anything fast all year. Ran another mile, got the kids started for practice, then ran home with Greg and Chris. 7:09 ave.
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| Saucony Freedom Iso Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 7.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Met Greg and Chris in South Jordan and Greg drove us up to Alta. Crazy weather switch from 90s to 50s yesterday! It wa 30 degrees at Alta when Chris and I started running! We ran down the canyon and Greg started with us at 9.5. The weather was betterout of the canyon and I shed my gloves and vest in Greg's car. Greg ran with me and Chris took off. I felt way better today then the past longer runs in the last month. Even though I slowed dwon the last 10, I still picked it up the last mile on the parkway trail and ran 6:30 and had an ave of 6:29 for the entire run. I was at 6:15 for the first 10. Of course I am trashed, but I needed a solid run, and could use a few more in the next 3 weeks.
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Legs were sore and body was tired but I got up and ran over and met the kids at Rosecrest. I did the loop the goes Rosecrest , 13400 S., 6400 W, and down Butterfield Parkway. Then because I was long I went home Crown Rose and Mount Ogden. 6 Miles at 7:42 ave.
PM- Ran up to the Cove and up the hill with the slower kids and back. Then added a mile to going up the trail to Little Bradshaw and back. 5 miles at 7:26 ave
Abs and core
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| Saucony Triumph Iso 3 Blue/Gray Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran around Butterfield Park on the garss during the kid's workout. 5 miles on the grass at 6:54 ave
Eccentric Upper
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| Mizuno Precision 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- Woke up to 40 degrees instead of 60. Ran to Rosecrest and then up Emeline and back with the kids. Adam came today too. I turned around before the church and headed back on Emeline and down Crown Rose and Mount Ogden. 7:23 ave for the 6 miles.
PM- Ran with Chris up toward the Res on the trail from Monarch and back. 7:29 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran down to Monarch via Leila and Shaggy with a mile at temop pace. I hit a hard cold headwind that slowed me down a bit. Ran another mile and met the kids for practice and then ran home. 5:50 mile and 7:04 ave
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| Saucony Freedom Iso Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Met Chris and Tim at Tim's house and drove up Butterfield Canyon. We started the run 3.5 miles up and it was 33 degrees! We saw a moving truck that someone had stolen from out by the airport and dumped up the canyon, weird!
About a mile or so in my hip started to sting in the ip flexor area and to the lateral side. I must have somehow tweated it and pulled something. I stoped at the mouth of the canyon and tried to lightly stretch it, but it hurt the entire run, although I slowed down and got used to it. I took it easier then planned because of this. All I need is my left hip hurting when my left knee already hurts all of the time!
Chris stuck back with me and Tim was in front of us after my first stop until we got down y his house again. We ran down to Daybreak, around the lake (Tim and I skippied the North finger) and down 11400S to Sprouts and then over to 11800 S and down to 2700 W, then back to 11400 S and down to the River trail and over to 12600 S. I had to add a half mile at the end to get 20 miles. Non of my miles were fast, but all were 6:50 or better and I averaged 6:37 for the entire run. Good thing it was an easier course. My hip concerns me! It hurt the most going fast and the steeper downhill bugged it. I will have to watch it and baby it along now.
We started digging up the yard so I spent the rest of the day and night doing yard work and I am trashed!
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| Saucony Triumph Iso 3 Blue/Gray Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran with the kids and Chris up Cove Hill and back to Butterfield Park. I added on a mile like last week. My hip and quad is very sore, so I was really careful on the downhill. 7:30 ave
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran to Butterfield for practice late because of the PLC confernce I was at. I finished my run by going out to the COve pond and back. 7:13 ave. Hip was very stiff today.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM-- Got up early by myself and ran 6 miles out toward the Cove and back. It wa dark, cold and lonely, but I got it done. 6 miles at 7:38 ave
PM- Went out about 9:00pm, weather was nice, but after my conference I had 5 hours of Parent Teacger Conference until 8:00pm, so it was an almost 14 hour work day. The run was a tough one to get through because of dinner and fatigue, but I got it done. 3 miles loop around Rosecerst and Leila at 7:32 ave
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| We went to Tucanos for lunch after our conference ended so I was beyond stuffed. I waited until after the practice at about 6:00pm to go run. I went up Rosecrest and and Emmline out to the Juniper Crest trail head and back down Emmeline and almost to the end and back home via Emmeline, Crown Rose, Rosecrest, and Mount Ogden. I felt awful because of lunch, but decided to stretch the hip out for the last mile in sub 6:00 to see how it felt. It seemed ok, although it was a bit stiff after. 7:16 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran the Park City course with Chris and Greg before the meet. Messed around during the open race and even jumped in to screw with Chase who was winning the race. Chris and I blew by him like he was standing still and he thought we beat him. It was hilarious! 7:19 ave
Kids pulled off the wins today eventhough some other teams out ran us. Lots of work to do this next couple of weeks.
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I drove up Butterfield Canyon and ran home. My goal was to hit MP pace or quicker for the run. The weather was decent because I got done before the rain. I had my first mile 6:20, mile 8 was 6:09 into the wind, and last mile was 6:27, all other were below 6:00 and 4 were below 5:50.
I planted a drink at 5 miles, mostly for training for next week. When I hit 5 miles my drink was gone and some idiot had tossed it and placed their Gu and Gu bottle in it's place. I was ticked! I can't believe that people are such losers! I would just leave it and not bug it while putting mine somewhere else. Couldn't believe it! So I finished without a drink. I made the whole run in 59:53, so just under an hour. 5:59 ave. Hip was ok during the run, a bit stiff but fine.
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| Saucony Freedom Iso Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM- It was cold this morning, about 35 degrees. I ran over to Rosecrest and ran with the kids to Butterfield Park and then turned around and came home. Last morning run! 7:31 ave for 5 miles
PM- Met the kids at the South Stake Center and ran with Chris up to the Mistress. Lucy was still in town and so the 3 of us went out on the shoreline trail for 2.5 miles. Ran back with Chris as the end. 4.5 miles at 8:02 ave
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| Hoka Speed Instinct Trail Miles: 4.50 | Saucony Triumph Iso 3 Blue/Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Ran with Chris from Rosecrest on Mirabella and up private road to 6400 W, down Main, and back on 5600 W. When we hit the gas station on 6400 W we did tempo. I did a mile at 5:40 and Chris went on at 5:25 pace for 1.5 miles. Ran back with the boys after the tempo. 7:01 ave for the 4.5 miles
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with Chris and Greg for part of the time but separately around Monarch Meadows park while the kids were doing a workout. 7:34 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy last two miles before St. George. 7:37 ave
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 2.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:47:51, Place overall: 54, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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| Saucony Freedom Iso Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Freezing cold run up and down Butterfield Canyon with the kids. 30 degrees and snow on the ground fter a 60 degree day yesterday! Calves still a bit tight from St. George. 7:32 ave and 6:28 and 6:17 last miles, nothing crazy.
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up Mirabella and 6400 W and back with Chris. 7:12 ave
Chest and back and abs
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| Saucony Triumph Iso 3 LR GRY/BLK Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran over to Rosecrest and then with Chris on Rosecrest to Juniper and back to the park on Leila. Ran home after. 7:09 ave. Beautiful day!
Core and biceps and shoulders
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| Saucony Triumph Iso 3 Blue/Gray Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Standard morning run to the church by Fort Herriman and back. Did progression 8:12, 7:24, 6:47, and 5:57. 7:05 ave. Heading to the cabin for Fall Break.
Biceps and abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up Yellow Fork with Chris and Tim for 2 miles and then turned back. Had to get home to work on the yard and I had to go potty. 8:05 ave
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| Hoka Speed Instinct Trail Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran around Monarch on the grass while the kids were doing a workout. 7:02 ave with the last mile at 6:25. Beautiful day!
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Halloween run this morning since there was no school. Lots of good costumes and a fun time.7:39 ave in my costume.
Finished my backyard after.
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Met a few kids at Dimple Dell and did the loop. It was super cold until the sun came up when we got done. The boys tool off a bit head of me so I was basically by myself the whole run. Added on a .5 at the end to hit 7 miles. 53:05 and 7:33 ave. Fastest mile was mile 6 at 6:22
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| Hoka Speed Instinct Trail Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran around Butterfield Park while the kids were doing Speed Work. Last mile was 6:36, 7:07 ave for the run.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran with my boys after the AF Pre- Foot Locker race. Went on the trail to Lone Peak and back on the Alpine Hwy, 200 East and 700 N. Last miles were 6:36, 6:27, and .5 was 3:03. 6:59 ave. Felt good today and some of the boys ran well.
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| Nike Pegasus 34 Shield Blue Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran around Butterfield Park while the kids were working out. Cool, but nice. 6:55 ave and 6:18 last mile
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Early morning 3 miles before heading to the turkey shoot. Ran a loop on Leila and around and Prospero to Friendship and back on Rosecrest and Juniper. 20:42 for the run and a 5:51 last mile.
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| Nike Pegasus 34 Shield Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Ran to the Mistrees, up once and then out on the shoreline trail a mile and back to the church. Did the last part with the boys. 8:21 ave
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| Hoka Speed Instinct Trail Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran on the grass at Monarch while the kids were running. Last mile was was 6:25.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran the NXR Southwest course with Diana in Casa Grande. Great course, nice evening. 8:13 ave
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| Nike Pegasus 34 Shield Blue Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM- Ran Rosecrest, Emeline, and back from Rosecrest park with the boys. 7:33, 7:17, 6:30, and 5:52 progression. 6:48 ave and beautiful out.
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran out on Leila and Prospero to the trail and then out to Mirabella and home past Ft Herr and back on Rosecrest and Juniper. Tried to do a 10 decrease overall ave. per mile. 7:52, 7:30, 7:11, and 6:38. 7:18 ave.
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Same run as Thansgiving, just went a bit faster (7:50, 7:21, 6:44, and 5:53), 6:57 ave.
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run in the gully off Leila and over to Rosecrest and home. 7:21 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran an out and back in Pomona with the Chris and the kids in the dark when we got to the hotel. 7:27 ave
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run on the Foot Locker course with the modifications. 7:44 ave.
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| Nike Pegasus 34 Shield Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles, 6:13 last mile
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 669.80 | 108.50 | 2.00 | 0.00 | 0.00 | 780.30 |
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| Brooks Pure Grit Miles: 8.00 | Asics Nimbus 16 Miles: 3.00 | Adidas Super Nova Glide 7 Miles: 17.00 | Brooks Pure Cadence Miles: 63.10 | Hoka Clifton 2 (Blue) Miles: 4.00 | Mizuno Precision 13 Miles: 44.00 | Saucony Triumph Iso 3 Blue/Gray Miles: 349.20 | Hoka Speed Instinct Trail Miles: 50.10 | Saucony Triumph Iso 3 LR GRY/BLK Miles: 150.60 | Saucony Freedom Iso Miles: 44.20 | Nike Pegasus 34 Shield Blue Miles: 43.00 |
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