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Week starting Oct 24, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.590.004.160.0034.75
Saucony Guide Red Miles: 15.65Saucony Tangent Miles: 9.87Saucony Fast Twitch Miles: 9.23Griffin Miles: 1.88
Sun, Oct 24, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Eating tons of protein and driving back to Utah.

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Mon, Oct 25, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stiff, tired, busy at work, cold outside, SNOW...takin another day off.

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Tue, Oct 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.830.000.000.005.83

AM  42:30

 Fell alright today.  Tried to keep the pace pretty chill.  What a nice morning to run.  Avg. 7:17 per mile.

Saucony Guide Red Miles: 5.83
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Wed, Oct 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.710.002.160.009.87

AM

Planks, side-planks, legs and other core.  Too cold and icy this morning.

 

NOON  1:10:08

Sunny and 30 degrees...that's better!  Went out on the Old Ranch loop by work.  Wanted to go easy for a bit then hard for the last section which is rolling. Started too quickly, but live and learn I guess.  The fast section was 2.16 miles in 13:59 (Avg. 6:29 per mile).  Avg. 7:06 for entire run.

Saucony Tangent Miles: 9.87
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Thu, Oct 28, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.620.000.000.005.62

NOON  40:13

Had to go into work early today so ran during lunch.  Super nice outside!  Avg. 7:09 per mile.


Saucony Guide Red Miles: 5.62
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Fri, Oct 29, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.230.002.000.009.23

AM  1:12:36

Took Griffin out for 1.88, then went for a semi structured run.  I think I ran too hard yesterday because I woke to a sore right calf and feeling kinda drained.  Gotta respect the "easy" days.  I think I'm still a little wiped out from the relay still too.  Anyway, wanted to do 6 x .50 miles, but ended up with:

2 x .50 with 1:30 recovery. Splits were 2:56 & 2:57

4 x .25 with :45 recovery.  Splits were 87, 88, 85, 86

Then thru in 4 strides during a 3 mile cool down.  Did 30 push-ups, 30 dips, and core when I got home. 

Saucony Fast Twitch Miles: 9.23Griffin Miles: 1.88
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Sat, Oct 30, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Noon

Waited for it to warm up, then went out for a fast dinner time loop.  Ran hard for about 3.5 miles, then chilled out the last .7 miles before doing a myriad of drills and plyometrics.  No watch. 

Saucony Guide Red Miles: 4.20
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.590.004.160.0034.75
Saucony Guide Red Miles: 15.65Saucony Tangent Miles: 9.87Saucony Fast Twitch Miles: 9.23Griffin Miles: 1.88
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