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March 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
54.000.000.000.0054.00
Brown Crocs Miles: 18.25Bike Miles 2016 Miles: 56.00Saucony Kinvara 6 Miles: 24.00TNF Hyper-Track Guide Miles: 11.75Griffin Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

am to the roundabout and back

Brown Crocs Miles: 3.00Bike Miles 2016 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

10 min jump rope

1 x bounding/jump squat/burpee/lateral jump

2 mi walk to work

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM

Highland trail to the gym and back.

Brown Crocs Miles: 3.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

eaded over to Round Valley on my CX bike, but the trails are too slushy.  I'm afraid these temps have killed the trails for the season.  Took Home Depot/Kearns/224 and back.

Bike Miles 2016 Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM

Highland/overpass/around the mall and back.  Did 4 strides on some of the downhill sections to get the legs moving.  Battled some raging headwinds the last 2 mi.

PM

4 x curl/shoulder press/front squat/bent over row

Saucony Kinvara 6 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

am. To the roundabout and back. Chilly 16 degrees out

Brown Crocs Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

am snowy out & back on highland trail

TNF Hyper-Track Guide Miles: 3.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM

1 mi warm up/6 x 75 second rep w/ 3:00 walk/1 mi cool down.  Did this on the frontage rd by the roundabout.  i only took my watch, no GPS, cuz I just wanted to run by feel.  Proabaly went a little harder than I should have, but felt good to go fast.  I think I'll wear my GPS or go to the track @ the gym next time to watch the pace.

Saucony Kinvara 6 Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

2 mi walk to work

PM

4 x curl/shoulder press/front squats/bent over row

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

17 min warm/10 x :30 on-:30 off/3 min cool

Saucony Kinvara 6 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM

A few laps around the field next to the in-laws house in Dallas. 

Brown Crocs Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

am  easy in the field again

Brown Crocs Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM

1 mi warm/8 x :75 repeat w/ 3:00 walk/1 mi cool.  Did this on the bike path next to the in-laws house in dallas.  I was stoked to be in shorts!

Saucony Kinvara 6 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  2mi walk to work

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Am 30 min on the trainer.  Not ready to face the cold after a week in 70 degree temps

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Am   

2.5 mi warm/16 x :30 on-:30 off/1.5cool

Did my warm up with griffin on the trails. Snow is melted but they were a little muddy.  Beautiful day out. 

Pm

4 x shoulder press/bent over row/front squats/curl extension

Griffin Miles: 2.00TNF Hyper-Track Guide Miles: 2.00Saucony Kinvara 6 Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Took the CX bike around town.  Jumped on a few dirt trails, but quickly turned around due to soft spots.  Crazy nice out!

Bike Miles 2016 Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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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

20 min on the trainer.  2 mi walk to work.

PM

2 mi walk home 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am      

8 hrs of cat skiing @ thousand peak ranch...so effing good

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am.    

Out & back to east canyon rd via Jeremy ranch rd.  Took it easy just takin in the scenery 

Bike Miles 2016 Miles: 21.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Am

Lacy went to the gym so I hitched a ride and ran over to glenwild trail. Did the small frontside loop and ran home.  Probably ~700 ft of climbing. Perfect weather and trail conditions

TNF Hyper-Track Guide Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am

20 min spin on the trainer

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

2 mi walk to work

PM

2 mi walk home

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM

Been having some late nights working, so not much run time this week :(  Ran to the roundabout and back.  2 mi walk to work after.

 

Brown Crocs Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.000.000.000.0054.00
Brown Crocs Miles: 18.25Bike Miles 2016 Miles: 56.00Saucony Kinvara 6 Miles: 24.00TNF Hyper-Track Guide Miles: 11.75Griffin Miles: 2.00
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