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Week starting Feb 16, 2014

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Location:

riverton,ut,usa

Member Since:

Jan 12, 2010

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


5k pr=20:50 

slctc 5k '10  20:40 new pr

leprechaun lope 5k 18:49pr

10k=42:10 

slctrack club 10k new pr 41:26pr

slc track club 15k 1:02:52  pr

won flat out half in wendover09

provo river half marathon,pr 1:31:31 ,

Bryce Canyon half marathon '10  1:31:18 new PR

Cedar Canyon Half  Marathon '10 1:29:28 new PR

ran salt lake half 09

deseret news 10k 09

,bryce canyon half 09,

human race 09 5k pr 20:50 

Short-Term Running Goals:

This year I am looking to race a bit more and hope to improve. I have started to train a bit differently using a more well rounded program. Including tempo and speed work (which up to this point I have slacked off on) Would like to be somewhere near the top of my A.G. it makes racing more fun.Also helping motivate people to become more active and enjoy getting out and enjoying all life has to offer.

 

 


 

Long-Term Running Goals:

have not really set long term goals just love the great benefits physically as well as mentally that have come with running and look to continue to grow and improve

 

Personal:

Married to an amazing woman who I get to enjoy living and loving life for all its worth. From our urban farm to exploring the backcountry. I have 2 boys who are about grown. My passion for running has not diminished over the years just evolved into an integral part of life like it always has been but a little different. Lucky for me Tiff puts up with my running obsession and doesn't complain too much.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
74.50
Calories: 0.00
Total Distance
8.00

8 easier miles on the streets tonight. Focusing on keeping relaxed through the run. Smooth strides, light on my feet and relaxed not labored breathing. The sky cleared out enough to be a very cool sunset to help with my zen state lol. 8 miles @ 7:49

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Total Distance
7.00

In to work early today then managed to fit an hour on the elliptical between everything else. Finally got home about 6:30 and when was getting ready to run got called in to reload another trailer that had been in a wreck and needed to be pit onto a working one to go for delivery. Finished my work day about 9:30. Good thing I got something in

Calories: 0.00
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Total Distance
15.00

7 elliptical miles at the warehouse after my delivery this morning. Then got a chance to hit the streets about 4 so I went on my 8 mile loop. Legs came back good chest and head are still not back to normal. Haven't hit any speed for a bit hope everything comes back soon. 8 miles @ 7:34 pace

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Total Distance
14.00

7 miles on the elliptical at noon today. Decided I would rather work out than eat lunch ha ha. I need to get some more reading material for work. 

7 miles on the track at the gym tonight. Didn't have a plan when I went but got about a mile and a third in and decided to do some float (fartlek) miles. So away I went. Doing the whole workout by feel not looking at my watch until I was finished. Recap 7 miles @ 7:11 pace 

mile 1@ 7:53,mile 2@ 6:55,mile 3@ 7:08,mile 4@ 6:30,mile 5@ 7:22.mile 6@ 6:43,mile 7@ 7:47 

felt good to get a little more speed in. 

Calories: 0.00
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Total Distance
8.00

8 easy on the road tonight. Letting myself relax and unwind. Keeping an easy turnover and light on my feet. 8 miles @8:00 pace

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Total Distance
8.00

8 miles from the warehouse this morning. Ran my SHP loop first time in a while. Keeping loose and relaxed. Finished in 1:01 so 8 miles @ 7:37 pace. First 4 were slower up to the park then things clicked and downhill was faster without too much effort.

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Total Distance
14.50

3.2 mile warm up maybe a little early with this since I finished warmup more than 1/2 hour before the race but it still worked out 3.2 miles @ 8:00 pace

9.3 miles track club 15 k went mostly by feel. Fast but still relaxed keeping myself below where I feel too uncomfortable. Conscious of form,breathing and stride. Mentally keeping things in check from time to time but still distracting myself and letting my mind wander a bit. Mike and I were both running fairly strong keeping close urging each other on. Getting to the end I was working pretty hard and he was just ahead of me. We finished 3 and 4 in age group 1:04:06 for me and he was 2 seconds ahead. 9.3 miles @ 6:53 pace

2 mile cool down with Mike. Letting the legs get back to normal and chit chatting

All in all a good day running,no complaints. Feeling good to nail 9+ all under 7 m/m

Calories: 0.00
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Total Distance
74.50
Calories: 0.00
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