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Week starting Dec 26, 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
12.812.700.001.5017.01
Saucony Guide Red Miles: 5.14The North Face Fire Road Miles: 4.37Saucony Fast Twitch Miles: 7.50
Sun, Dec 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Griffin seems to be doing better, but isn't quite ready for sustained effort.  Did a bunch of yoga poses in the morning, then took Griffin to Dutch Hollow for a 1.5 hour hike on the snowy trails.  I wore an 8 lb. vest during our hike.

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Mon, Dec 27, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Slept in and it was a long day at work.  Just felt like chillin.


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Tue, Dec 28, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.442.700.000.005.14

AM  5.14 in 37:14  avg. 7:14 per mile.

11 degrees and 98% humidity made it a chilly morning.  I ran the first 2.5 miles at an easy pace, then picked it up for the rest.  Felt like I was moving at a pretty good clip, but didn't get any splits.  Did 30 push-ups and some core after my run.

Saucony Guide Red Miles: 5.14
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Wed, Dec 29, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.370.000.000.004.37

AM  4.37 in 36:00.  Avg. 8:14 per mile.

I was gonna run on the treadmill today, but the plows were out early, so there was only about 2" of snow on the roads.  So I put on the trail shoes and just kept the pace slow.  It was beautiful today with all the new snow and big flakes coming down.  A very serene experience.  Did 30 push-ups, planks, and side-planks after my run.

The North Face Fire Road Miles: 4.37
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Thu, Dec 30, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.507.50

AM  

I got a heart rate monitor that has a chronograph for x-mas, so decided to try it out at the track today.  I'm not sure what my max rate is, so today was just kind of playing around. 

1.5 mile warm-up - HR was about 140 

12 x 200m at 40 seconds (5:20 pace - HR would reach about 174) with 400m rest.  Not sure what my pace was during the rest periods, but I made sure my heart rate went below 160 before running hard again.  I felt refreshed for the next hard effort, so I guess it was a good tactic?

1.5 mile cool down - HR was around 150 - 155

Did 2 sets of butt-kicks, high-knees, single leg squats and running pose after the run.  HR went down to about 113.

 

I need to play around with HRM some more, but I can see it being useful for recovery instead of concentrating on pace.  

Saucony Fast Twitch Miles: 7.50
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Fri, Dec 31, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Super cold this morning, so did a little workout inside.  Did 10 minutes of running in place, then 3 x 8 pull-ups with some core in between.  Then  hit the mountain for some snowboarding.  We just got 2 feet of fresh, so conditions were pretty good.....besides being -10 degrees.  BRRRRRR!


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Sat, Jan 01, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM  Stationary bike 1:00:00

Another rediculously cold morning.  It was -17 with the wind chill at 7:30!  So I  stayed indoors today.  

Rode the bike fore 1:00:00 - Avg. Heart Rate was 123

Did 30 push-ups, planks, side-planks, bird-dog, chair and running pose.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.812.700.001.5017.01
Saucony Guide Red Miles: 5.14The North Face Fire Road Miles: 4.37Saucony Fast Twitch Miles: 7.50
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