"I don't really need a duck"

September 2011

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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
118.813.254.470.00126.53
Black Croc 1.0 Miles: 126.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 miles in the morning and 7 miles at night.

Black Croc 1.0 Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles at lunch. 

 

Black Croc 1.0 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

10:40 pm - 7.0 miles @ 6:53 pace - 48:08

My first run in about a week and a half.  I felt no soreness or tightness in my achilles.  My calf is still a little tight but nothing some stretching can't solve.  I did this run on my outdoor treadmill (neighborhood loop that measures about 1.2 miles) so I could shut it down with any sign of pain.  Here is hoping for continued progress.

Black Croc 1.0 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

11:30 pm - 4.35 miles @ 7:07 pace - 31:03

All is feeling well.

Black Croc 1.0 Miles: 4.35
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.352.001.000.004.35

10:52 pm - 4.35 miles @ 6:39 pace - 29:03

Short and fast.  Other than my left calf being a bit sore, everything felt really nice.

Black Croc 1.0 Miles: 4.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

2:26 pm - 7.25 miles @ 7:04 pace - 51:11

My left calf felt better.  Sunday's rest should be nice.  It is as though my achilles injury never occured (kind of scary but nice).

Black Croc 1.0 Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.820.000.500.007.32

10:45 pm - 7.32 miles @ 7:15 pace - 53:04

A nice easy run with and 800 pick-up toward the end (86 &  86) just to change things up a little bit.  My left calf is still a touch tight/sore but seems to be about done. 

Black Croc 1.0 Miles: 7.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.240.000.000.007.24

10:47 pm - 7.24 miles @ 7:17 pace - 52:43

Another nice night run.  I came across two head of dear, one had to at least be a 4 point.  I also applied some WD40 to my croc straps (they have been squeeking like no ones business). 

Black Croc 1.0 Miles: 7.24
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.820.000.500.007.32

10:48 pm - 7.32 miles @ 7:11 pace - 52:35

The temperature is just on the edge of wanting long sleeves but it is nice.  I did two quarters at 89 and 90.  The WD40 worked like a charm - no squeeky Crocs.

Black Croc 1.0 Miles: 7.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

10:42 pm - 7.25 miles @ 7:35 pace - 55:02

Tired and slow but all is well.

Black Croc 1.0 Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4.0 miles @ 7:06 pace - 28:34

A bit warm but nice run on the work jordan parkway out-and-back.

Black Croc 1.0 Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

11:04 pm - 12.1 miles @ 7:19 pace - 1:28:28

There must have been a high school dance tonight because there certainly was a lot of midnight traffic. 

Black Croc 1.0 Miles: 12.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.251.000.007.25

10:46 pm - 7.25 miles @ 6:56 pace - 50:20

Really perfect temps but still no moon for over a week now.  I ended up having 1.25 miles at about marathon pace and then picked it up for the last mile at about 5:50.  My calf muscles are still a little sore/tight but everything is feeling pretty smooth.  I did spook a deer about 10 feet away from me (it made short work of bounding over the 6ft fence).

Black Croc 1.0 Miles: 7.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

10:48 pm - 7.25 miles @ 7:14 pace - 52:30

Another fantastic night run.

Black Croc 1.0 Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.730.001.470.0010.20

10:48 pm - 10.2 miles @ 7:10 pace - 1:13:07

After over a month I did my test loop again to see where I am.  I started off with my 4.35 mile loop easy for a warm up and then got crackin'. 

 My 400's were 83.88 (-21ft & 3 left turns), 88:52 (+27ft 1 left and 1 right turn), 88:96 (-9 ft +12ft right, left, left), 89.00 (+13ft left), 83:00 (-24ft right, left), 76:94 (356 meters +1ft left, right) - Finish time of 8:30.18 - 5:48.4 pace - (13) 90 deg turns.  I beat my last time by 20 second and my first time by 14 seconds.  Progress, progress.

I finished off with my 4.35 mile loop cool down.  Now it is time for bed.  As a side note I have really missed the moon for the last couple weeks.

Black Croc 1.0 Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

10:42 pm - 7.3 miles @ 7:37 pace - 55:43 - AHR 140bpm

A tired and slow recovery run.

Black Croc 1.0 Miles: 7.30
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

Noon - 4.0 miles @ 7:09 pace - 28:42 - 159bpm

5:50 pm - 4.35 miles @ 6:59 pace - 30:24

This run actually felt better than my run at noon (I think slightly cooler temps had something to do with it).

Black Croc 1.0 Miles: 8.35
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.813.254.470.00126.53
Black Croc 1.0 Miles: 126.53
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