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December 2011

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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
85.400.002.000.0087.40
Griffin Miles: 20.46Saucony Kinvara Miles: 16.00Saucony Tangent 4 Miles: 28.49Saucony Guide 4 Miles: 36.95The North Face Fire Road Miles: 5.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Really windy today so took Griffin on his loop, then went to the gym for a good drill/plyo session.

2 w/ Griffin,

.50 on the track,

2 sets of XC skier, ski hop, speed skater, butt kick, high knee skipping, carioca, & bounding, w/ a stride between each and 15 push-ups between each set.  total of 45 push-ups,

2 mile cool-down

Griffin Miles: 2.00Saucony Kinvara Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.890.000.000.006.89

NOON

Ran around my work during lunch.  A little windy, but pretty nice out.  I overdressed and was feeling beat from yesterday, so took it easy.  I jumped up on some singletrack at Glanwild for part of it.  Pretty cool to be runnin trails still. : )

6.89 in 52:18, avg. 7:35

Saucony Tangent 4 Miles: 6.89
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just hangin out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM

Had a light dusting of snow, so not slippery, just a cool environment to be in. Cardio felt crappy so took it easy.  Took the farm roads to Potter ln and back.  Did some strength after.

8.50, no watch,

45 push-ups with the door gym and core

Saucony Guide 4 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM

My first run this season in single digits.  Not too bad, but I wasn't out for very ling either.  Too 100S up thru the neighborhoods, then down 40 to 100S and home.

6.10, no watch

Saucony Tangent 4 Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM

Another balmy 9 degree morning.  I warmed up inside with some planks, then up 100S, around the block and back, then took Griffin on his loop.  Nice morning actually, now for some hot tea...about 3 glasses.

Planks, side-planks, and bridge,

4, no watch,

2 w/ Griffin, no watch

Griffin Miles: 6.00Saucony Guide 4 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

AM

Gave into the temps this morning, 3 degrees and 90% humidity can be pretty gnarly.  Went to the gym and did a cruiser ladder workout on the track and kept the rest periods pretty quick. It was good to get some turnover and I ran ended up running 56 circles.  Worked the legs a little after.

2 warm,

200m, 400m, 600m, 800m, 600m, 400m, 200m w/ 200m run between each except before and after the 800m I ran 400m rest.  No splits, just running a hard effort,

2 cool

2 x 16 forward & reverse lunges and squats

Saucony Kinvara Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

Legs are kinda sore today, must've been all the squatting and lunging.  Work is also super busy, so not a whole bunch of time in the morning.  Did some planking, then out with Griffin.

30 push-ups, planks, side-planks, bridge

2 on Griffin's loop, no watch

Griffin Miles: 2.00Saucony Guide 4 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

am

about 10 degrees  this morning.  didnt feel too bad since there was no wind and my legs felt really poppy so it was pretty awesome time.   took 100s to 40 to 1000s the back thru the neighborhood went back up 100s and finished around the block of the dinner time loop.  i was sure to include a lot of right turns to off set all the left turning on wednesday. haha

 8 no watch 

Saucony Tangent 4 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM

Took Griffin to the mailbox to send out some X-mas cards, then went on his loop.  Nice and lazy today.

2.5, no watch

Griffin Miles: 2.50Saucony Guide 4 Miles: 2.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.960.000.000.005.96

AM

Took Griffin to Dutch Hollow and did the same loop as 2 weeks ago.  The trails are still is great shape and I plan on running them until winter takes them away.  Did some strength after.

5.96 in 52:51, avg. 8:52.  Vertical gain of 896 ft.

45 push-ups and core

The North Face Fire Road Miles: 5.96Griffin Miles: 5.96
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM

Ran the dinner time loop.  Had limited time this morning so kept the pace quick.

4.20, no watch

Saucony Guide 4 Miles: 4.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM

Out & back to Potter ln on the farm roads.  Had light snow coverage of about an inch, but wasn't slippery.  I had a nice surprise @ mile 7 when a tractor passed going the opposite direction that was plowing and grading the road!  It was nice to finish on smoothly packed dirt. : )

8.50, no watch

Planks, side-planks, chaturanga, bridge, & one-legged bridge

Saucony Guide 4 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Went to the gym for some drill action after taking Griffin on his loop.  I felt kinda tired, so don't think I ate enough yesterday.  Better refuel today.

2 w Griffn,

.5 warm @ the gym,

2 sets of Xc skier, ski hop, speed skater, butt kicks, high knee skipping, carioca, & bounding w/ a stride between each and 10 diamond push-ups between each set for a total of 30

2 cool

Griffin Miles: 2.00Saucony Kinvara Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM

Cold 10 degrees today.  Legs didn't have as much pop as I'd hoped after yesterday's workout, so just cruised up 100S and around the neighborhoods.  finished around the block of Griffin's loop.  Did some push-ups and planks before heading out.

30 push-ups, planks, side-planks, bridge, & one-legged bridge,

5.25, no watch

Saucony Guide 4 Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM

Another 10 degree day, but high humidity made it feel a lot colder.  Was gonna shoot for 11 to 12 miles today, but can't control the weather.  Decided to do the US 189 loop instead.  

7.50, no watch

Saucony Tangent 4 Miles: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.400.002.000.0087.40
Griffin Miles: 20.46Saucony Kinvara Miles: 16.00Saucony Tangent 4 Miles: 28.49Saucony Guide 4 Miles: 36.95The North Face Fire Road Miles: 5.96
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