Trying to improve my running

Week starting Jun 03, 2012

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Location:

Tucson,AZ,United States

Member Since:

Nov 05, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

-5K 21:05 TWS 5K 11/16/2013

-10K 45:57 5/2013

-Half: (split from 2nd half of SGM 2013) 1:39:40

-Marathon (2013 SGM) 3:26:07 Official chip time 3:29:30 (had to take a 0.75 mile detour to get my watch).

-Survived Speedgoat 50K 2013 (Time 9:59:51)

Short-Term Running Goals:

Attempting to complete half ironman triathlon. I've done a decent amount of running but not much else for a while.

Long-Term Running Goals:

Stay healthy and happy.

Run everyday forever.

Personal:

married with kids trying to inspire the family to be healthy and active daily.

Favorite Blogs:

TheMr.K

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
New Balance 1210 #3 Lifetime Miles:						117.56
Saucony Kinvara 4 Lifetime Miles:						259.66
Vertical Feet 2015 Lifetime Miles:						909.00
Off Road 2015 Lifetime Miles:						7.50

Totals

Slow miles	Fast miles	Total Distance
16.37	10.77	27.14

Altra Instinct Miles: 9.77	Vertical Feet 2012 Miles: 4703.00	Off Road Miles 2012 Miles: 17.37	Altra Lone Peak Miles: 17.37	Wasson Peak Summits 2012 Miles: 2.00

Weight: 205.00

Mon, Jun 04, 2012

Slow miles	Fast miles	Total Distance
0.00	3.46	3.46

I started off this morning going to do 0.5 mile sprints with 90 sec rest in the middle. My warm up 0.5 mile was 8:12/mile So then i decided after the first rest to modify it slightly and just see how fast I could go for the whole run. Here are my splits:

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
Summary	27:04.0	26:51.0	3.46	21	26	7:50	7:46	6:35	165	231	402
1	4:07.5	4:06	0.50	0	0	8:12	8:09	6:35	189	231	10
2	1:14.6	1:08	0.13	0	0	9:41	8:49	7:26	170	181	19
3	4:40.4	4:41	0.62	12	4	7:31	7:32	6:39	160	176	80
4	1:17.9	1:16	0.16	0	12	8:00	7:49	7:18	149	152	21
5	7:33.7	7:34	1.00	10	0	7:34	7:34	6:35	159	164	129
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Tue, Jun 05, 2012

Slow miles	Fast miles	Total Distance
0.00	6.31	6.31

Yesterday felt great to go fast. Today I decided I should go 10K and see how fast I could do that. I decided to run up wade road because it has some decent hills. My time to 10 K was 50:41 AP: 8:15/mile. I think I will make my goal for the month to be sub 8 minute mile for 10K. I am going to break 100 miles and work on hills and speedwork to accomplish this.

Here are my splits:

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
Summary	51:32.3	51:14.0	6.31	250	237	8:10	8:07	5:47	158	180	827
1	8:12.5	8:11	1.00	13	11	8:13	8:11	7:06	162	180	98
2	8:22.4	8:18	1.00	93	0	8:22	8:18	7:16	153	160	138
3	8:33.0	8:32	1.00	105	0	8:33	8:32	7:09	157	162	144
4	8:05.6	8:02	1.00	30	77	8:06	8:02	5:47	160	166	136
5	7:40.4	7:36	1.00	0	121	7:40	7:36	6:30	158	161	128
Comments(2)

Wed, Jun 06, 2012

Slow miles	Fast miles	Total Distance
7.74	0.00	7.74

Ran up Wasson peak again today. Unfortunately my watch died after 2 miles. I was a little faster than prior I did it in 1:39 previously 1:41. It felt really pretty good today though. I think I need to do some quad strengthening because I am getting some patellofemoral pain from all the downhill.

Vertical Feet 2012 Miles: 2000.00	Off Road Miles 2012 Miles: 7.74	Altra Lone Peak Miles: 7.74	Wasson Peak Summits 2012 Miles: 1.00

Weight: 0.00

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Fri, Jun 08, 2012

Slow miles	Fast miles	Total Distance
2.00	0.00	2.00

Ran up Beacon hill again today. Was able to get all the way up the hill. Felt pretty good.

Vertical Feet 2012 Miles: 363.00	Off Road Miles 2012 Miles: 2.00	Altra Lone Peak Miles: 2.00

Weight: 0.00

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Sat, Jun 09, 2012

Slow miles	Fast miles	Total Distance
6.63	1.00	7.63

Went up Wasson peak again today. I felt tired from being up too late last night I did make it and felt good after the first couple of miles.

Vertical Feet 2012 Miles: 2090.00	Off Road Miles 2012 Miles: 7.63	Altra Lone Peak Miles: 7.63	Wasson Peak Summits 2012 Miles: 1.00

Weight: 205.00

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Totals

Slow miles	Fast miles	Total Distance
16.37	10.77	27.14

Altra Instinct Miles: 9.77	Vertical Feet 2012 Miles: 4703.00	Off Road Miles 2012 Miles: 17.37	Altra Lone Peak Miles: 17.37	Wasson Peak Summits 2012 Miles: 2.00

Weight: 205.00

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