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Week starting Aug 19, 2012

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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
58.400.001.000.3059.70
The North Face Fire Road Miles: 9.80Griffin Miles: 2.00Black Crocs Miles: 2.00Saucony Mirage 2 Miles: 8.00Saucony Guide 5 Miles: 33.10Saucony Kinvara Miles: 6.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM

Took Griffin over to Dutch Hollow.  I took it pretty slow, but Griffin looked like a sprinter goin after all the animals.

3.5, no watch.  520 ft vertical

The North Face Fire Road Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM

Ran up 100S to 350 W down to Dutch Fields loop and back thru the neighborhood.  did 6 strides @ mile 5.  

8 w/6 strides in 1:00:36

PM

30 push-ups and some core,then took Griffin for a few laps on the river trail with 4 x15 push-ups during the run.

2 w/ push-ups, no watch

Griffin Miles: 2.00Black Crocs Miles: 2.00Saucony Mirage 2 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM

Down around the farm roads and on the River trail just chillin.  I wore my HR monitor & avg. HR was 146.  Pretty happy with that.

7.8 in 1:01:00

PM

1 to the gym,

4,290m in 20:00 on the ERG @ setting #5,

1 back to work

Saucony Guide 5 Miles: 9.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.001.000.006.30

PM

Ran round Valley with the run club.  Had a few decent climbs, but the pace overall was very relaxed.

6.3 in 1:02:09.  887 vertical ft.

The North Face Fire Road Miles: 6.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM

Whew!  I did not feel good today at all.  I wanted to add a few miles to make up for yesterday, but I indulged a little too much with Lacy late last night and I could feel it today.  Glad I got the mileage in though:)  Out & back to 40 via River Rd.

9.5 in 1:14:11

Saucony Guide 5 Miles: 9.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.306.80

AM

Ran easy to the farm roads and did a few drills before heading back.  I was gonna stop these, but decided I should keep a few on the Friday roster.  They were starting to grade the dirt roads when I was leaving to smooth them out.  Tomorrow should be a good day out there!

2.25 warm,

2 x butt kicks, high-knees, carioca & bounding w/ a stride between each,

4.25 cool

Saucony Kinvara Miles: 6.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

AM

Ran out to 40 via the farm roads, then ran back to the farm roads by the Other End and finished with an out & back on the river trail.  Felt kinda crappy at first, but got into a grove about 40 minutes in.  

13.8 in 1:44:50

Saucony Guide 5 Miles: 13.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.400.001.000.3059.70
The North Face Fire Road Miles: 9.80Griffin Miles: 2.00Black Crocs Miles: 2.00Saucony Mirage 2 Miles: 8.00Saucony Guide 5 Miles: 33.10Saucony Kinvara Miles: 6.80
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