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Week starting Feb 17, 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
25.500.001.500.0027.00
Saucony Guide 5 Miles: 13.00Saucony Kinvara Miles: 2.00Saucony Mirage 2 Miles: 10.00Griffin Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

A few loops up around town.  My groin is still aggravated, aargghh!

5, no watch

 

3PM

planks, side planks, bird dog, bridge, clam, chair, crow

Saucony Guide 5 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

I know, 2 is lame, but planning on tomorrow to be a threshold type workout...my first in about 2.5 months!  another reason for the short distance was so I had time to stretch after and do some core.  My groin felt great after that! : )

2, no watch + core

Saucony Kinvara Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.500.005.50

AM

did 9 x 1:00 @ T-pace & 1:00 @ easy run pace during an out & back to 189.  I knew it wouldn't be 2 the pace I'd like, so I just wore my regular watch to track time and based the pace off of effort.  Legs felt poppy at first, but my cardio kinda sucks right now.

15 min warm up,

9 x 1:00 threshold w/1:00 easy run,

10 min cool down

Saucony Mirage 2 Miles: 5.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Did some core then went for a cruiser and took Griffin on his loop.

Core + 4, no watch

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

AM

Did some push-ups then ran up to the Yobar, bought some Kolache's, then ran home.

60 push ups w/ 3 variations, 4.5, no watch

Saucony Mirage 2 Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

Went to the gym for some drills & other leg exercises. 

2 warm up,

1 set of butt kicks, high knee skipping, bounding & carioca w/ a stride between each,

1 set of high jump, squat jump, speed skater & burpees,

1 set of forward & reverse lunges & single leg squats.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Ran up thru the hood, then took Griffin down to the river trail.  Kept the pace very easy.  Lifted some weights when I got home.

4, no watch,

2 sets; bi curls, tri curls, shoulder press & bent over row

Griffin Miles: 2.00Saucony Guide 5 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.500.001.500.0027.00
Saucony Guide 5 Miles: 13.00Saucony Kinvara Miles: 2.00Saucony Mirage 2 Miles: 10.00Griffin Miles: 4.00
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