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WBR Leg 13

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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
35.7111.708.431.1056.94
Saucony Tangent 4 Miles: 24.17The North Face Fire Road Miles: 8.01Saucony Tangent 4(2) Miles: 8.06Saucony Guide 4 Miles: 8.27Saucony Kinvara Miles: 8.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

NOON

43 minutes of mountain biking with Griffin.  He needs to build more endurance before we try that again. : )

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.000.001.1012.47

AM

100S to 40 to 1000S, then did 8 x 45 second fartlek style repeats thru the neighborhood and down 1200S.  Finished the last 6 miles just cruisin the backside of Soldier Hollow loop.  I felt kinda sluggish starting out, but my legs felt better after the first repeat.  I hope this was good prep for Ragnar this Friday.

12.47 w/ 8 x :45 second fartlek @ 5:20 to 5:35 pace.  Total run time 1:30:58, avg. 7:17 per mile.

Saucony Tangent 4 Miles: 12.47
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

AM

Ran the Round Valley trailsystem for my first time this year.  It's great singletrack with a few short, decent climbs, so the trails have more of an intense cross country feel.  Plus you can get some great views of the Park City ridge line.  Unfortunately about 60% to 70% of the trails are rutted from the rediculous amounts of run-off and people biking on them when they are wet.  A few spots were still a little slippery too, so I had to do some bush whacking to avoid them.  There are some wide gravel paths and double track in the trail system that are great for running too, but there's something about the singletrack that makes trial running so fun!

  8.01 in 1:06:02, avg. 8:15 per mile.

 

2 PM

1 mile to the gym,

4130m on the ERG @ setting# 5,

1 mile back to the office.

The North Face Fire Road Miles: 8.01Saucony Tangent 4(2) Miles: 2.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.270.000.000.008.27

AM

Kept the pace chill and terrain flat today.  Nothin to prove before Ragnar this Friday, just tryin to keep a good base.  Ran 100S to 40 to 600N, then onto the farm roads and finished on the Provo River trail.  I felt kinda beat up after the past 2 days and still managed a decent cruisin speed.  I'm reading that as a good sign. : )

8.27 in 1:01:21, avg. 7:24 per mile

 

PM

30 push-ups, core, 2 x 10 standing good mornings, forward & reverse lunges, clam 

Saucony Guide 4 Miles: 8.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

AM

Drill time!  I really like mid-week drill sessions.  A nice workout and I still get in some mileage.  Ran down to the Provo River trailhead and did 2 sets with the second set half the distance/reps of the first set.  Then finished with an out & back to US189.  Legs kinda feel it now, so gonna stock up on carbs and protein this morning so I'm set to go tomorrow.  RAGNAR!

2 sets XC skier, ski hop, speed skater, butt-kicks, carioca, & high-knees w/ a stride between each rep,

6.06 in 45:01, avg. 7:25 per mile.

Saucony Tangent 4(2) Miles: 6.06
Comments(1)
Race: WBR Leg 13 (8.43 Miles) 00:55:42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.908.430.0015.33

12:30PM

RAGNAR!!  I was runner# 1 for the Backcountry.com team.  We use this race to promote our company(and have fun of course), so each leg I carried some type of gear that we sell on our website.  For leg#1 I carries ski poles, wore goggles, and carried a backpack with snowshoes strapped to it.  It was pretty brutal, but I still managed to finish 2nd out of my wave. : )

9:30PM

Leg# 13.  I only have this leg on this race report, because I really tried to push the pace here.  I had a slight stomach cramp from carrying the snowshoes on my first leg, but still threw down a decent effort.  I wore a life vest and carried a paddle for this leg.  Overall it was a great run!

Saucony Kinvara Miles: 8.43Saucony Tangent 4 Miles: 6.90
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.800.000.004.80

8:00 AM

Leg# 25.  This was the toughest yet, as the 3rd leg usually is in these races.  My legs felt beat from running with extra weight and lots of downhill on my 2nd leg.  This leg I carried a crash pad, which is used for bouldering, and it was rough!  It weighs about 20 pounds and is a big spuare shape, so not wind resistant.  I also couldn't use my arms, so it was legs only.  Very tiring!  Stoked to have another Wasatch Back relay in the books!

Saucony Tangent 4 Miles: 4.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.7111.708.431.1056.94
Saucony Tangent 4 Miles: 24.17The North Face Fire Road Miles: 8.01Saucony Tangent 4(2) Miles: 8.06Saucony Guide 4 Miles: 8.27Saucony Kinvara Miles: 8.43
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