Getting Stronger to go Longer

Week starting Jul 05, 2015

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Location:

Idaho Falls,Id,United States

Member Since:

Jan 06, 2013

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Started running Nov. 2012- Ran over 800 miles in 2013- Ran over 1200 miles in 2014 2 marathons and GT ultra relay- Ran Hood to Coast in August 2015 on a Masters team and finished 1st in our age group. Ran Pocatello Marathon August 2015 and had BQ 3:05 . Ran Boston Marathon May 2016 and requalified 3:08.

Short-Term Running Goals:

Finshed SLC half with 1:45 in the rain, in April 2013. Finished Pocatello Marathon 3:36, in Aug. 2013. July 2014 idaho Falls MAD Marathon 3:19 finished 2nd in men 3rd overall. Aug. 2014 Grand Teton Relay ultra team 1st place 23 hours. Layton marathon finished 10th in the wind and rain. Ran SLC half marathon 2015 in 1:33.

Long-Term Running Goals:

Training for Boston 2017 and Pocatello marathon 2017 would like to run sub 3.

Personal:

I have been riding a road bike for three years and thought some running cross training would make me a stronger rider. Four years of running now and only some bicycling.
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Miles:This week: 5.00 Month: 16.00 Year: 396.50
North Face Lifetime Miles: 530.60
Saucony Kinvara 3 Lifetime Miles: 157.63
Soloman XC Lifetime Miles: 92.86
Saucony Ride 5 Lifetime Miles: 392.12
Saucony Ride 6 Lifetime Miles: 292.15
Soloman Mission Lifetime Miles: 47.80
Saucony Ride 6 2 Lifetime Miles: 270.25
Saucony Ride 6 3 Lifetime Miles: 291.20
Brooks Ghost 6 Lifetime Miles: 375.10
Brooks Launch Lifetime Miles: 177.61
Brooks Ghost 7 Lifetime Miles: 344.60
Brooks Ghost 7-2 Lifetime Miles: 351.20
Brooks Ghost 7-3 Lifetime Miles: 403.75
Brooks Ghost 7-4 Lifetime Miles: 399.70
Brooks Ghost 7-5 Lifetime Miles: 368.45
Brooks Ghost 8 Lifetime Miles: 390.50
Brooks Ghost 8-2 Lifetime Miles: 398.00
Brooks Launch 2 Lifetime Miles: 186.00
Brooks Ghost 9 Lifetime Miles: 365.80
Brooks Ghost 9 2 Lifetime Miles: 349.25
Brooks Ghost 9-3 Lifetime Miles: 354.30
Brooks Ghost 9-4 Lifetime Miles: 337.16
Brooks Ghost 9-5 Lifetime Miles: 337.40
Brooks Ghost 9-6 Lifetime Miles: 325.39
Brooks Ghost 9-7 Lifetime Miles: 321.50
Ghost 10 Lifetime Miles: 414.85
Ghost 10-2 Lifetime Miles: 317.00
Ghost 10-3 Lifetime Miles: 327.10
Brooks Ghost 11 Lifetime Miles: 417.25
Brooks Ghost 11-2 Lifetime Miles: 373.00
Brooks Ghost 11-3 Lifetime Miles: 395.12
Brooks Ghost 12 Lifetime Miles: 384.00
Brooks Ghost 12-2 Lifetime Miles: 389.44
Brooks Ghost 13 Lifetime Miles: 395.00
Brooks Ghost 13-1 Lifetime Miles: 361.82
Brooks Ghost 12-3 Lifetime Miles: 307.25
Brooks Ghost 14 Lifetime Miles: 296.30
Brooks Ghost 14-2 Lifetime Miles: 266.70
Brooks Ghost 14-3 Lifetime Miles: 304.60
Brooks Ghost 15 Lifetime Miles: 274.00
Totals
Total Distance
51.00
Brooks Ghost 7 Miles: 36.00Brooks Launch Miles: 15.00
Sun, Jul 05, 2015
Total Distance
6.00

Ran an afternoon heat shake out run. 6:59 pace in 85 degree weather, this felt cooler after 100 degree days.

Brooks Ghost 7 Miles: 6.00
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Mon, Jul 06, 2015
Total Distance
9.00

Speed work out at track: 6:26 pace

2 mi warmup 7:19, 6:45

1 mi 5:39

400

2 mi 5:48

400

3 mi 5:52

400

4 mi 6:00

2 mi cool down 7:07, 6:58

Brooks Launch Miles: 9.00
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Wed, Jul 08, 2015
Total Distance
8.00

Tempo run @ 6:46 pace 

warm up mi 1,2  7:28, 6:51

mi 3 @ 6:44

mi 4 @ 6:23

mi 5 @6:31

mi 6 @ 6:38

mi 7 & 8 @ 6:48, 6:44 had to back off the tempo a bit not wanting to pull hamstring again. Legs felt good at the end and was able to sprint the hill into our neighborhood.

 

Brooks Ghost 7 Miles: 8.00
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Thu, Jul 09, 2015
Total Distance
10.00

Ran steady pace @ 6:59, legs were very heavy the first 3 miles, but slowly warmed up. 

Brooks Ghost 7 Miles: 10.00
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Fri, Jul 10, 2015
Total Distance
6.00

Ran river loop @ 6:50 pace.

Brooks Launch Miles: 6.00
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Sat, Jul 11, 2015
Total Distance
12.00

Ran Spokane centennial river trail in the rain. 7:05 pace. Very wet.

Brooks Ghost 7 Miles: 12.00
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Totals
Total Distance
51.00
Brooks Ghost 7 Miles: 36.00Brooks Launch Miles: 15.00
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