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PCEF Running w/ Ed Relay (legs 4 & 9)

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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
41.273.576.600.0051.44
Griffin Miles: 4.50Saucony Tangent 4 Miles: 22.37Saucony Guide 4 Miles: 20.79Saucony Kinvara Miles: 8.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lazy day with the wife and dog.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.770.000.000.0011.77

AM

Ran with Griffin, then to Wasatch State Park and back.  Lots of big hills which I wanted to get in before this weekend.  both of the legs I'm running in the relay have a big climb, then steep decent.  Good news is that my quad feels 100% again! : )

Run:

2.5 with Griffin, no watch

9.27 hilly miles in 1:09:56, avg. 7:32 per mile

PM

Strength:

30 push-ups, core, 2 x 10 standing good mornings

Griffin Miles: 2.50Saucony Tangent 4 Miles: 11.77
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.370.000.000.0010.37

AM

Ran up 100S to 40 to 1000S, then around the neighborhood and Provo river trail.  Kept the pace relaxed and just wanted to get some time on my feet.

Run:

8.37 in 1:03:27, avg. 7:34 per mile

1PM

Guess what?  IT'S SNOWING!!  I think we're just gonna have winter all year.  Ran to the gym for some rowing, then back to work

Xtrain:

1 mile to the gym,

15:00 on the erg,

1 mile back to the office.

Saucony Guide 4 Miles: 10.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.780.000.500.008.28

AM

Ran 100S to 40 andwent North to 600, then just around the neighborhoods.  Picked it up for .50 miles @ 6:30 pace.

Run:

8.28 in 1:01:04, avg. 7:22 per mile.

PM

30push-ups, core, 2 x 10 standing good mornings.


Saucony Kinvara Miles: 8.28
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

Decided to get get some good non-impact training in today.  Ran 2 with Griffin as a warm-up.

Run:

2 on Griffin's loop, no watch

Xtrain:

A myriad of yoga holds - legs, core, and arms

Griffin Miles: 2.00Saucony Guide 4 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.420.000.000.008.42

AM

Cold rain this morning.....what the hell.  Utah is supposed to be one of the driest states in the country!  I must be getting low on vitamin D.

 Ran 100S to 40 to 1000S, then just around town and on the Provo River trail.  

 —

Light drills,

8.42 w/ 4 strides in the middle in 1:03:26, avg. 7:32 per mile.

 

 

Saucony Guide 4 Miles: 8.42
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Race: PCEF Running w/ Ed Relay (legs 4 & 9) (9.67 Miles) 01:09:39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.933.576.100.0010.60

AM 

Ran a local relay in town with some freinds.  I ran this on a team for my company last year & placed 3rd overall, but people had other plans this year, so I ran with some freinds and made it more about fun than competition.  We even wore costumes themed after Alice in Wonderland.  M wife was on the team too and she and I were dressed as Tweedle-Dee and Tweedle-Dum....guess who was Tweedle-Dum?: )  It was great to see her push herself as she was recruited about 5 days before the race and ran the second hardest legs of the course. It's a big hill climb up to the Uta Olympic Park and must ascend about 300 to 400 feet in the last mile.  Way to go Lacy!  

Leg 4  3.68 miles  642 feet vertical  824 feet descent

Thsi leg was rough, but really fun.  It climbs 444 ft. in the first 1.34 miles, then plunges 711 ft. over the next 1.57 miles, then flattens out before another 177 ft ascent over .50 miles to the exchange.  Really varied terrain, but I was able to hold 8:30 pace on the uphill and 5:40 on the downhill, so I was pretty stoked on that.

Leg 9  5.99 miles  462 feet vertical  682 feet descent

I didn't get any splits for terrain changes on this leg.  It's flat for about 1 mile, then does most of its climbing over the next 1.60 miles, half of which are on road, then turns to trails on the Round Valley trail system.  The next 2.20 is trail coming down into a neighborhood and then is realtively flat the reat over the way on paved trails.  2 factors here made it not so fun....headwinds and lots of mud on the trails.  I was rockin thru the first section, but about.50 miles from the top of the trail is when I hit mud.  I tried to maintain pace coming down and almost wiped out a few times because of the slippery conditions.  After leaving the trails It felt like I had bricks on my feet from the mud, and I had to push into the wind until the exchange.  Still a really fun run though, and great course!

So it was a good run with fun people on a beautiful sunny day in the mountains.

Saucony Tangent 4 Miles: 10.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.273.576.600.0051.44
Griffin Miles: 4.50Saucony Tangent 4 Miles: 22.37Saucony Guide 4 Miles: 20.79Saucony Kinvara Miles: 8.28
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