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January 2016

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Location:

Dallas,TX,USA

Member Since:

Feb 21, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 19:03 - Race 4 Recovery (2009)

10k - 42:23 - SLCTC Winter Series (2010)

10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)

1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)

Marathon - 2:54:47 - Top of Utah (2011)

Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)

R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014)

Short-Term Running Goals:

Get back in decent running form. Maybe enter a road race in 2017?

Long-Term Running Goals:

Run a 5k under 18:00

Personal:

Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon.  I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out.  Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Griffin Lifetime Miles: 770.29
Salomon Synapse Lifetime Miles: 108.75
Saucony Kinvara 6 Lifetime Miles: 194.25
Brown Crocs Lifetime Miles: 64.00
Bike Miles 2016 Lifetime Miles: 1074.50
TNF Hyper Track Guide #2 Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75
Brown Crocs Miles: 4.25Griffin Miles: 8.00TNF Hyper-Track Guide Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am.  back in Utah hooray!  4mi xc ski around the hood

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am.  Set up the bike trainer finally. 30min spin this morning

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

am. Out and back to the I-80 overpass.  

Brown Crocs Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. Gonna do a cardio/strength workout once a week for the next 6weeks. Today was round #1.  10min jump rope then 2 x 4 sets of plyo exercise/strength exercise.  These sets involved a lot of jumping, squatting, push ups and some weights.   

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. 30 min spin on the trainer

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Am. my adductors are blown up from Wednesday so did a really easy snowy trail run with griffin.  I walked to work after which is 2mi

Griffin Miles: 2.00TNF Hyper-Track Guide Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. 4mi xc ski on Swaner and UOP trails

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM  2 on snowy trails with Griffin.  Had to leave some energy in the tank for shoveling after.

Griffin Miles: 2.00TNF Hyper-Track Guide Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. 30 min on the trainer

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Am 10 min jump rope then 2 x 4 plyometric/strength.  I did longer intervals today but swapped jump squats for skater hops to give the hammy a a little more of a break

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. 30 min on the trainer.  Not as sore from yesterday as I thought I would be

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM

Hit the snowy trails for 35 min in the morning.  

TNF Hyper-Track Guide Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am. 2 on the trails with griffin then planks and side planks

Griffin Miles: 2.00TNF Hyper-Track Guide Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am 1 hr xc ski on the neighborhood trails.  Really good with a couple inches of fresh snow

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am 1 hr xc ski again then lots of shoveling.  My shoulders will be sore tomorrow

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am 2with griffin on the trails. Planks side planks after

Griffin Miles: 2.00TNF Hyper-Track Guide Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  

After some late nights @ work which resulted in no exercise over the past 3 days, I shoveled for 45 min this morning.  At least it's something.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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AM

1 hr XC ski around the neighborhood.  Felt great to get out!  Moderate weights/squats/planks after.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Am  busted out my fatty Nordic skis today and toured the trails around the neighborhood   Did 1 hrs with griffin then 1 hr solo   Lots of snow overnight 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Am lots of shoveling this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am 30 min on the trainer

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  10 min jump rope/4 x 2 plyo/strength intervals with lots of jumping

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am pretty sore today. Walked 2 mi to work

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Am planks and side planks. Walked 2 mi to work

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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What a great day!  Did 1 hr xc ski on the willow creek trails while lacy was at the gym.  After we went out to brunch followed by a nap.  Got up and caught the bus to Round Valley where I toured around on my fat xc skis, saw some elk and skied home which took about 2 hrs.  Relaxed with a cold brew when I got home.  This is what livin in the mountains is all about

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Noon

I must've pushed a little too hard yesterday as I woke up with a pinch in between my shoulder blades.  Just 20 min on the trainer today and walkin Griffin around.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75
Brown Crocs Miles: 4.25Griffin Miles: 8.00TNF Hyper-Track Guide Miles: 11.50
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