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May 2013

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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
114.550.0014.600.75129.90
Saucony Guide 5 Miles: 27.00Saucony Mirage 2 Miles: 5.00Saucony Kinvara Miles: 51.90Griffin Miles: 13.50TNF Hyper-Track Guide Miles: 23.50Black Crocs Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

NOON

Slow but hard with the crazy headwinds by work.

4, no watch 

Saucony Guide 5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Core + bi curl/tricurl, shoulder press/bent over row

 

Noon 

Ran out on the frontage rds with a couple co workers.  My employer is putting about 12 teams in the Park City relay next month and I'm on one with these guys.  Feel pretty good aobut our chances considering one of them is logging about 50 mile weeks and the other is a former collegiate 5k runner.  threw in some strides to pep things up.

 5 w/ 5 strides

Saucony Mirage 2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

am

2 around the hood easy.  no griffin this morning cuz he spent the nightbarfing

pm

out & back on willow creek by work.  did a good drill session in the middle.

1.5 wamr

2 sets of high knees, butt kicks, bounding & jump squats,

3.75 cool 

Saucony Kinvara Miles: 5.25Saucony Guide 5 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Moved some furniture and that's about it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Took Griffin to Dutch Hollow just cruisin around, we picked it up for the last .5 

Griffin Miles: 4.50TNF Hyper-Track Guide Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

2 solo, 2 with Griffin, then some core.

4 + core 

Griffin Miles: 2.00Saucony Guide 5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

AM

the old US 40 loop.  Haven't done this one in awhile!  Help a steady pace for the last 4 miles. 

10.7, no watch 

Saucony Kinvara Miles: 10.70
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Easy today, ran Griffin loop without Griffin, then took Griffin down to Provo river trail for another 2.  He gets really ADD when we're running so 2 miles is about the perfect distance for him.  Some core after. 

4 + core 

Griffin Miles: 2.00Saucony Guide 5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Up 100S thru the soccer field, then to the the Yobar station for kolaches....delicious as always.

5, no watch 

Black Crocs Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

AM

Went out to the farm raods for 3 miles of hard effort.  Super sunny, but still tights weather.

1.75 warm, 3 tempo, 2.25 cool w/ 4 strides. 

Saucony Kinvara Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Relaxin with Lacy and her parents today.  probably do some fishin in the Provo and then drive up Mirror Lake highway. for some scenery.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Last day with the fam

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM

Ran a weird figure 8 loop on the farm roads.  Feel pretty energetic after 2 days off.  I wore a pair of Fastwitch 5's I got pretty cheap and as much as I love Saucony shoes, I do not like these.  The toe box is too cramped for me, so the search for a good road flat continues.

7.5 + light core

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.002.500.256.35

AM

Went to the gym for some peppy 400's before the relay this Saturday.  Feelin good.

2 warm,

10 x 400m @ t-pace w/ 100m jog,

2 x 200 @ :36 seconds ,

1 cool 

Saucony Kinvara Miles: 6.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

2 on Girffins loop, then 2 on the river trail, really slow.

4, no watch 

Griffin Miles: 2.00Saucony Guide 5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

5 up around town, feelin good for Saturday.

5 + core 

Black Crocs Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

30:00 spin 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.009.100.0010.10

AM

Rna the Park City Running with Ed relay today.  My company put entered 12 teams, 1 for each department, and made it a company contest.  The winning team received a free pair of shoes, so I was totally down!  

1 mile warm up with Griffin, then off to Park City for the race.  the race was pretty uneventful considering my team had a ~3:00 lead after the first leg which grew to 35:00 by the time we finished.  In other words and we won!  My legs of the race were 4 & 9 which both have pretty gnarly climbs and descents, but I held up well after only running about 35 miles per week over the past 2 months.  Super fun day and great party scene at the end.   

 

Griffin Miles: 1.00Saucony Kinvara Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wow my quads are blown!  30:00 spin on the bike.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

40:00 spin on the bike.  I did a lot of house work yesterday and wore sandals the whole time.  Probably not the best idea considering how sore my calves and arches are now. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

took the day off.  Just too beat up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day off with lots of stretching.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Feel better today, just took it easy thru the hood, then with Griffin.  My arches were pretty sore after.  Used a frozen bag of peas on my feet at night to settle my feet down.

4, no watch 

Griffin Miles: 2.00Saucony Guide 5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Went for a jaunt on the Dutch Hollow trails.  Everything feels back to normal.

 

PM

38:00 spin to the farm roads with Griffin. 

TNF Hyper-Track Guide Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM

30:00 bike ride with Lacy to the grocery store 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.505.50

AM

Ran out to the farm roads, did the first 1.5 with Lacy, then did the rest solo.  Did some repeats @ mile 4.

4 warm, 5 x :30 repeats w/ 2:00 walk, 1 cool. 

Saucony Kinvara Miles: 5.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

ran a few loops @ Dutch Hollow.  good stuff!

 4.5, no watch 

TNF Hyper-Track Guide Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM 

Out to 189, then loop around the diner time loop on the way back to add an extra mile.  Kept the pace steady for the last 4 mles.

7, no watch

Saucony Kinvara Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Out the back on the neighborhood and out & back on the farm roads.  Kept the pace pretty chill, had some pain in the outside of my right calf, but not too worried about it.

5, no watch

Saucony Guide 5 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

did some core and posterior strengthening.

NOON

Ran on the frontage roads by work.  Really windy, but my footlong from Subway made it all worth while.

5, no watch

Black Crocs Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM

10 rocky, windy, dirty miles at Round Valley.  I'm gonna do some long runs on the trails to build some strength(and take in the scenery) before the Ragnar Ultra in 3 weeks.  Stoked for that!

10 in 1:25:26, 8:32 pace.  1,500 vertical feet.

TNF Hyper-Track Guide Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.550.0014.600.75129.90
Saucony Guide 5 Miles: 27.00Saucony Mirage 2 Miles: 5.00Saucony Kinvara Miles: 51.90Griffin Miles: 13.50TNF Hyper-Track Guide Miles: 23.50Black Crocs Miles: 15.00
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