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Week starting Sep 02, 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
42.950.005.901.4550.30
Saucony Guide 5 Miles: 31.90Saucony Mirage 2 Miles: 8.20Saucony Kinvara Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.004.000.0011.90

AM

Took the Farm roads out to 40, then came back to 100S & home.  Did this as sort of a progression ranging from 8:00 in the first mile thru 7:40's till mile 6, then 7:05 till mile 10, then 6:30 for another .50, chilled out for the last 1.5.  I'm glad I was able to push considering I have a little residual soreness from yesterday.

11.9 in 1:29:10

PM

Did an hour of biking @ Round Valley.  Kept the route & the pace pretty chill.

Mtn biking, 1:05:00.  Avg. HR 130

Saucony Guide 5 Miles: 11.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had fun at the sheepdog festival.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

AM

Loop on the farm roads just enjoyin the sunrise.

6.9, no watch

Saucony Guide 5 Miles: 6.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.858.20

AM

I was debating last night whether to do hill sprints or not becauseof how my legs have felt.  Decided to start and if things felt crappy then stop.  Luckily I felt great, so did 6 hill sprints and cruised around town for a cool down.  First time I had to wear tights this season. Fall is almost here!

2.4warm,

6 x :45 sprints up memorial hill @ 5:30-5:40 pace w/ 3:00 walk break,

4.95 cool

PM

Rode up to the grocery store with Lacy just hangin out.  kept a higher cadence to get the blood flowin.

Road bike, 30:00

Saucony Mirage 2 Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM

I felt a little beat today, so wore my HRM to keep the effort level @ a conservative pace.  I have a hard time listening to my body sometimes.  Dinner time loop with a few laps on the river trail.

Core & hips, 40 push-ups w/ door gym,

6.2 in 48:39.  avg. HR 144,

20 push-ups w/ door gym


Saucony Guide 5 Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.001.900.6010.20

AM

Had a big knot in my left glute yesterday, so spent some time last night tryin to loosen it up.  Felt like I could have pushed the pace harder, but i haven't been hitting speeds like this in awhile, so want to ease into it.

2.75 warm,

3 x 4:00 @ 6:15-6:20 pace w/ 2:00 slow jog recovery,

4 x :45 @ 5:30 pace w/ :45 slow jog rest,

3.85 cool

pm

road biking for 30:00

Saucony Kinvara Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

AM

Same route as Tuesday just trottin around the farm roads.

6.9 in 54:00  avg. HR 147

 

noon

planks, side planks, bridge , bird dog, chair , clam, warrior III & a few others for the glutes & hips 

3pm

road biking 20:00 around town w/ lacy 

Saucony Guide 5 Miles: 6.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.950.005.901.4550.30
Saucony Guide 5 Miles: 31.90Saucony Mirage 2 Miles: 8.20Saucony Kinvara Miles: 10.20
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