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Week starting Sep 12, 2010

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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
43.730.004.472.8651.06
Saucony Guide Blue Miles: 12.96Saucony Tangent Miles: 9.90Griffin Miles: 3.90Saucony Guide Red Miles: 19.80The North Face Fire Road Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.000.002.8613.41

AM  1:23:28

Took Griffin out for a bit, then did 12 x 1:15 with 3:00 recovery.  Kept the pace around 5:10 to 5:18 pace per mile.  Was felling pretty fatigues by the last few sets, but overall the pace felt manageable.  Ran down by the river for my cool-down.

PM  26:47

Came home & took Griffin for a walk.  Then did 45 push-ups with the door gym, 45 dips, a bunch of core, some squats.  Did a few loops thru the hood after that nice & easy.  Avg. 7:37 per mile.

Saucony Guide Blue Miles: 3.51Saucony Tangent Miles: 9.90Griffin Miles: 1.95
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.410.000.000.006.41

AM  46:57

Did a nice loop around town.  My right knee felt a little weird for a split second, then was gone.  Overall I felt really good today after yesterday.  Rubbed some wintercrest on the knee after my run.  Avg. 7:18 per mile.

Saucony Guide Red Miles: 6.41
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.980.004.470.009.45

AM  total run time 1:13:31

Had intervals on tap, and did not feel like running hard today.  I've decided that these types of workouts are the hardest for me.  Short & fast is ok because it's over quickly, and long & slow is quite enjoyable, but these ones are killers.  That being said they are a necessary evil and are making me a stronger runner, so I have to learn to like them. : )

 Took Griffin for 1.95, then hit the trail for 7 x 4:00 with 2:00 recovery.  Splits were 6:13(slight downhill), 6:25(slight uphill), 6:18, 6:11(slight downhill), 6:12, 6:19(slight uphill), and 6:08(slight downhill.  Did some drills during my cool-down which were 2 sets of butt-kicks, high-knees, straight-leg, and bounding.  Once I got home did planks, side-planks, bird-dog, running pose, and chair pose. 

My splits were a little faster than last week, and I did an extra set this week.  It's a great feeling when you can feel your workouts making a difference in your running!

Saucony Guide Blue Miles: 9.45Griffin Miles: 1.95
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

1PM  47:50

80 degrees, wind, and a dusty trail make for an unfun run.  Had to get the miles in though.  Avg. 7:28 per mile.

The North Face Fire Road Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.390.000.000.0015.39

AM 1:40:20

Perfect weather this morning.  45 degrees and no wind.  I felt a little stiff at first but loosened up about 4 miles in.  Felt I could have gone farther.  Avg. 7:29 per mile.

Funny how the same pace yesterday in 80 degree weather made 6 miles feel miserable, but the cool temps today made over double that distance at the same pace feel great.  I guess my body just does not like the heat.

 

PM  Mountain Bike 6 miles in 57:49 = 2 miles easy

Legs felt like jello at first, but not the climbing got easier.  Took a digger into a rock on the downhill.  Think I was being lazy from the run in the morning and not paying attention to what I was doing.  Fun ride though on a nice night.  Now it's off to San Diego for a long weekend!

Saucony Guide Red Miles: 13.39
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Flew into San Diego with Lacy and did the tourist thing downtown.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.730.004.472.8651.06
Saucony Guide Blue Miles: 12.96Saucony Tangent Miles: 9.90Griffin Miles: 3.90Saucony Guide Red Miles: 19.80The North Face Fire Road Miles: 6.40
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