"I don't really need a duck"

January 2012

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Location:

Riverton,UT,

Member Since:

Aug 19, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K PR 17:03 (2002)

10K PR (aided) Provo River 10k Uneventful10/05/2013 - 35:23

2013 Provo River Half (Time Trial) - 1:17:55 (PR)

2010 Citrus Heritage 10k - 37:42

2013 Fit For Life Half Marathon (Boise, ID)  - 1:20:40 (unaided PR)

2013 SOJO Marathon - 2:54:39 (PR)

2011 Fleet Feet Turkey Trot 5k - 17:56 (recent PR)

Short-Term Running Goals:

Get comfortable at 5:50 mile pace. 

2013 Race Schedule

Riverton Half Marathon - March 23th

Ogden Marathon - May 18th

Riverton 10k - July 4th

Fit For Life Half Marathon - Boise, ID - July 13th

SOJO Marathon - South Jordan - October 19th

Long-Term Running Goals:

Have a marathon time in the 2:30's

Personal:

Perhaps the skinniest healthy runner you will meet.  I am 6'-1" and 123lbs.  It doesn't matter if I run or not it is just how I am built. 

I am 38, married (Aubrey) and have two boys Steffin (9) & Alex (6)

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrel Road Glove 2 Lifetime Miles: 620.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.4018.007.501.00192.90
Black Croc 1.0 Miles: 156.60Black Croc 2.0 Miles: 36.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

6:00 pm - 8.55 TM miles @ 1.5% incline @ 7:01 pace - 60:00 -  This will be my last planned run on a treadmill (at least in Crocs).  Apparently my feet do different things on the treadmill and I ended up with three blisters on my right foot and one on my left.

Black Croc 1.0 Miles: 8.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4.0 miles @ 6:56 pace - 27:43.54 - I could handle this afternoon weather year round (tech-t, sleeves, and shorts).  Once the blisters warmed up it was all good.

Head-ache - no night run

Black Croc 1.0 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.001.004.00

Noon - 4.0 miles @ 6:30 pace - 25:59.36 - My body wanted faster so I gave it a run.  I did a one mile pick-up after 2.25 miles (88, 86, 86, 87 (5:47)) and took the last 0.75 easy.  The weather was fantastic again and the legs responded well. 

Black Croc 1.0 Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4 miles

Black Croc 1.0 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Noon - 4.0 miles @ 6:57 pace - 27:46.66

10:46 pm - 7.25 miles @ 7:36 pace - 55:06.01 - Between life, stupid blisters and just being lazy my running has been pretty weak over the last week.  Time to get back on track and get a good run up for Ogden in May.

Black Croc 1.0 Miles: 11.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Noon - 4.0 miles @ 6:42 pace - 26:51.46 - There were actually a few runners out on my portion of the parkway today.  The north wind was a little chilly.

Black Croc 1.0 Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Noon - 4.0 miles @ 7:07 pace - 28:31.91 - Nice and slow

10:44 pm - 7.25 miles @ 7:25 pace - 53:45.88 - I almost talked myself out of running tonight because my stomache has been a bit out of sorts this evening but I went anyways.  It was cold (19 deg and a little wind out of the northwest) but the sky was beautiful and clear with a bright half moon.  My stomache wasn't to happy towards the end but nothing severe.

Black Croc 1.0 Miles: 11.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Noon - 4.0 miles @ 6:56 pace - 27:45.30 - Relatively warm (33 deg).  This was a degressive run 6:50, 6:53, 6:57, 7:06 - yes, my legs were tired but I did get my Vitamin D for the day.

5:30 pm - 4.35 miles @ 7:04 pace - 30:36.26

Black Croc 1.0 Miles: 8.35
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.500.0015.50

Another traning run with Sasha.  I was tired going in and worse coming out.

Black Croc 1.0 Miles: 15.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Noon - 4.0 miles @ 7:01 pace - 28:06.6 - The southwest wind was certainly brisk.  There was a lot of snow on the parkway (could get interesting over the next week).

10:53 pm - 7.25 miles @ 7:22 pace - 53:30.48 - Not as cold as I thought it would be.

Black Croc 1.0 Miles: 11.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

11:30 am - 4.0 miles @ 6:59 pace - 27:58.47 - My body is still getting back at me for being lazy the last three weeks.  I will happily take my lumps.

Black Croc 1.0 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4.0 miles @ 6:59 pace - 27:57.34 - Very warm with temps in the mid 40's.  My body is still dragging from lack enough sleep.

Black Croc 1.0 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.254.000.000.0011.25

Noon - 4.0 miles @ 6:43 pace - 26:55.44 - My best feeling run of the week so far.  I have had a challenge juggling work and sleep this week so I haven't been geeting out on my night runs.  I think I am finally caught up and should have some normalcy for the next little while.  The weather outside was fantastic - little to no wind and warm (tech-t, sleeves and shorts).

4 pm - 7.25 miles @ 6:58 pace - 50:31.23 - I am loving this warm weather thing.

Black Croc 1.0 Miles: 11.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

5:30 am - 16.0 miles @ low 7 to high 6 pace (my watch freaked out on me).  I met up with Dan (DragonVulture), Scott, Reed and Matt in Highland to tag along on there long run.  The weather was absolutely fantastic (tech-t, sleeves, light beanie, gloves and shorts and a jacket for about 8 miles) with mild temps, little to no wind and only a few sprinkles of rain.  The company was fantastic as well.  It turns out that Reed was my annoying watch guy for several miles at the Ogden Marathon.  I though he had some pace or heart rate envolope set that he couldn't stay within, but it turned out that his watch was overloaded with data and later in the race stoped working.  We had a good laugh about it and he wished he had been able to stay with me.  I believe our pace ranged anywhere from mid 7's to mid 6's with a few sharp uphills to keep it interesting.  It was a mental challenge for me to some degree not really knowing where we were, where we were headed and what we had left (besided garmin info) but that is where having good conversation with a good group of guys helps.  I was definately running out of gas the last 3 or 4 miles but I did my best to keep it strong and felt really good about the run overall considering my poor sleep pattern this week.  I look forward to running with these guys on Fridays and a few Saturdays a month.

Black Croc 1.0 Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Noon - 4.0 miles @ 7:00+ pace - 28:02.28.  My legs are still a bit tired from Saturdays run.  The SSW wind was a bit cold but nothing severe.

10:53 pm - 4.35 miles @ 7:23 pace - 32:07.40 - It was snowing a bit but was actually quite nice.

Black Croc 1.0 Miles: 8.35
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.354.000.000.008.35

Noon - 4.0 miles @ 6:39 pace - 26:37.83 - I felt less tired today and I had a rabbit to try and catch.

11:10pm - 4.35 miles @ 7:18 pace - 31:49.04

Black Croc 1.0 Miles: 8.35
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.254.000.000.0011.25

Noon - 4.0 miles @ 6:41 pace - 26:46.32 - Warm (Tech-T, sleeves and shorts).  This was another unintentional marathon paced run.   I am definately having an improved week over last week

10:43pm - 7.25 miles @ 7:28 pace - 54:14.08 - A nice calm, cool night.

Black Croc 1.0 Miles: 11.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Noon - 4.0 miles @ 6:59 pace - 27:57.32 - Had a brisk SSW wind ushering in a new storm.

4:15pm - 7.25 miles @ 7:05 pace - 51:28.27 - I wet from head to toe by the end of this one.  It rained nearly the entire time but actually felt pretty ok.

Black Croc 1.0 Miles: 11.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

5:30 pm - 4.35 miles @ 6:58 pace - 30:20.57 - Time to break in a new pair of Crocs.  My long second toes (especially on my left foot) are not going to like this.  This run was faster than I thought it was going to be.

Black Croc 2.0 Miles: 4.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.004.000.0016.70

7:30 am - 16.70 miles - A much more fantastic run with Sasha than two weeks ago (I have been more consistent with my training the last two weeks).  Dispite having a rather upset 2nd toe - and it being 18 deg to start - this run went rather well.  We started off the run with a 4+ mile jog up Provo Canyon and then started our tempo run (Sasha does 6 continuous - I do 4 total 1.5 - 0.25 rest - 1.0 - 0.25 rest - 1.5).  The first 1.5 went 83.62, 85.00, 83.22, 84.80, 85.45, 84.40 for a total of 8:26.29 and an average mile pace of 5:37.  The 1.0 (uphill and into a strong wind) went 97.14, 94.32, 97.98 and 98.15 for total of 6:27.35.  The second 1.5 went 84.24, 87.70, 87.83, 87.37, 87.38, and 87.67 for a total of 8:42.11 and an average mile pace of 5:48.  We jogged back to Sasha's house and did 6 more miles with the kids (one of which was at 6:52 pace with Benjamin).  As per usual this was done with zero fuel or hydration.  As a side note I do believe I will be losing a toe nail.

Black Croc 2.0 Miles: 16.70
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4.0 miles @ 6:48 pace - 27:14.52 - A B-E-A Utiful day on the parkway.  Toe still buggin a little but coming along.

Black Croc 2.0 Miles: 4.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Noon - 4.0 miles @ 6:44 pace - 26:56.52 - My ankle was bugging me last night so I took the night off, but it felt just fine today.  I think it is just pains associated with breaking in a new pair of Crocs.  Another great weather day!

10:33pm - 7.25 miles @ 7:24 pace - 53:39.04 - A nice night run.

Black Croc 2.0 Miles: 11.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
166.4018.007.501.00192.90
Black Croc 1.0 Miles: 156.60Black Croc 2.0 Miles: 36.30
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