| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 555.88 | 6.00 | 25.30 | 0.00 | 587.18 |
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| Vibram Five Finger KSO Miles: 206.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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(6) 800's - 2:46, 2:49, 2:54, 2:53, 2:51, 2:49
(1) mile warm-up (1) mile cool-down |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Chevron loop - 7:37 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles ran easy at 7:32 pace - 10:00 pm to 10:45 pm | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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Did the 8 mile run from out of Butterfield Canyon (about 2.5 miles up) to home. First mile was easy warm-up at 6:57 (down-hill assisted) next 6 miles were Tempo at 6:25 pace. Finished up with a mile cool-down at 7:31 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Herriman Elementary Loop - 7:38 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 7.52 minute miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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7:47 mile pace - Herriman Elementary Loop - Calf muscles were a little tight (probably from working in the KSO's. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 7:37 pace - Herriman Elementary Loop |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| I once again ran my Herriman Elementary Loop - I decided to pick up the pace on three of the miles just to warm up the legs. The 1st was uphill (+121ft) @ 7:17 ,the 2nd was downhill (-50ft) @ 6:25 and the 3rd was even @ 6:36. The other 3 miles were at about 7:35 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Herriman Elementary loop again (pace 7:41) - yes there is a trend forming - just keeping it easy before TOU half on Saturday. I start my slow and steady climb to 80 mpw next week (40-50mpw has been my max lifetime). |
| | Race: |
TOU Half Marathon (13.1 Miles) 01:23:03, Place overall: 21, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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I have been looking forward to this race for a long time now. To put it in perspective I must give a little back story. Last year was the first year I had actually run consistently since 2002 (I finally got off of my lazy butt) and progress was slow. I ran the Sandy Midnight Moon 5k in 19:10 last year and then more or less shut down running the end of September (used the busy excuse). On the day after Thanksgiving I was involved in a rabbit hunting accident which resulted with me have having a .22 shell in my back and a punctured lung. Amazingly, the only real thing the bullet affected was my left lung (it missed everything else that could have made it worse or fatal). As a result of my punctured lung I had to cut all physical exercise for about 6-weeks. I did a few training runs in April despite the protest of my lungs and started slowing building miles in May. I did the race for the cure and two local Stake 5k's the month of May (all in the 21-22 min range). I did the Riverton 10k July 3rd in 40:37 and continued to build mile in anticipation of the TOU half.
My goal when I first signed up the for the race was a sub-1:30 but as my training progressed I thought a sub-1:25 was very plausable. I did drive the course and ran the last 4-miles a few weeks ago so I had a good idea what the course was going to be like.
As always I started out the race fast my first mile split was 5:52:39 which I subsiquently readjusted over the next 6-miles - 6:04, 6:08, 6:12, 6:09, 6:14, 6:08 (loved that tail wind coming out of the canyon. Over those 6 miles I was passed by a couple runners and passed a couple myself. Mile 8 was 6:19, mile 9 was 6:24 (feeling the road some on the bottom of my feet), mile 10 was 6:24 as well, and 11 was 6:38 (of course the uphill must start after a 90deg turn). Mile 12 clocked in 7:01 (funny how that hill didn't seem so bad a few weeks ago) and my legs were definately tired and I was feeling my feat more. Mile 13 gave some love back with a 6:31 and the last 0.1 was 49 seconds +/-.
I ended up having blisters on the pad of my feat at the base of each big toe but otherwise came out feel pretty ok. I am looking forward to building my base mileage to the 60-80 mpw range over the next several months and seeing where that takes my times over the next year an onward. TOU half and TOU Marathon (my debut marathon) will be on the scedule next year.
I did enjoy meeting some of the fellow bloggers and look forward to more in the future. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy mile at 7:45 pace - What a nice clear, calm and cool night. Perfect for a run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7.0 miles @ 7:36 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:31 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles at 7:42 pace after getting home from the Utah football game. GO UTES! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| This run started off well enough but about 3 miles in I started developing a pain at my left leg ball joint. I have had minor issues from time to time with my right side, but never on the left. I am not sure if I tweeked something playing ultimate frisbee, or if an accumulation of late nights caught up with me, but it didn't bode well considering I plan on running 14 tommorow. I ended up walking the last mile of my run. I average 8:10's for the 9 miles I ran. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off. Left hip was still sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Decided to give Saturday's planned 14 miler a try. The hip felt pretty good from the start and I was suprised to see a first mile time of 7:17 (must be the 2 day off). My turn over remained nice for the next several miles but my hip started talking to me again around mile 4. I stop and did some stretching which did help (the soreness was off and on). I averaged about 7:30 per mile for the first 10 miles. Miles 11, 12 and 13, however, were much left enjoyable with that blasted hip (the legs felt great) 7:45, 7:40 & 7:51 (all down hill). The last half was at 8:31 pace (ouch) and walked the last half mile home. I did ice it when I got home and it is feeling much better. I will have to see what tommorow brings. By the way the weather was beautiful in Herriman at 5:00 pm, perfet for a run. I did average 7:33 per mile for the entire run (minus the last half mile walking). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7.0 miles @ 7:51 pace. Left glute/hip is still bothering me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:44 pace. The hip felt a lot better (I think a bunch of stretching loosened it up). I think I am still feeling Monday run however. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles at 7:23 pace. My hip is working itself out (nice!). I wore long sleeves and got rained on for a mile or so. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:02 pace I think this still clasifies as "easy miles". The heart rate was up a bit but the legs felt fantastic. I did have some excitement on my run, I had (2) two-point dear cross the street in front of me on 6000 west by the city hall in Herriman. I guess the bow hunters need to scope out the valley. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles at 7:28 pace. The hip is pretty much done being sore. I think a day off tomorrow will do it some good. I got my 50 miles in for the week which is a weekly mileage PR for me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling sick, 24 hr flu or something. Taking a day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles at 7:39 pace. Feeling much better from the day before. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 7:21 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 7 miles at 7:13 pace. It felt good to get out after a practically non-existent week last week. This should be a 50+ week. I did brave the Herriman air, it wasn't the best but it wasn't terrible. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 7 miles @ 7:37 pace. I was tired. The Herriman air was nice tonight, a bit of a south wind though. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 7 miles @ 7:28 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7 miles @ 7:30 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles at 7:32 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles @ 7:45 pace. That would be 21 miles in 14 hours. I am ready for a nice day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles at 7:18 pace - 54:15 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 7:24 pace - 54:54 I watched the moon rise from behind the mountains in the East. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 7:31 pace - 55:49 - Tired today with only getting 4 hours of sleep. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 7:02 pace - 52:14 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 6:59 pace - 52:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles @ 8:02 pace - Another 50 mile week! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 7:18 pace - 54:12 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 miles @ 7:37 pace | |
| | Race: |
Citrus Heritage 10k (6.2 Miles) 00:37:42, Place overall: 15, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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Back in July when we had locked down our trip to San Diego and Disney Land I decided to peruse online for any race occurring in the area. The pickings were slim but I found this 10k race in Riverside (about 90 mile from where we were staying in San Diego). The course mapped out to be an out-and-back course with a 1-2% grade up the first 2 mile or so (I do as much homework as I can before a race - Google earth really helps). I figured this would be a good course to really see where my fitness level was plus I would be racing in my Vibrams for the first time.
With the race start was at 8:00 a.m. Aubrey (my wife), the boys (Steffin and Alex) and I headed off from the hotel in Delmar at about 6:00 a.m. I had an orange and some orange PowerAde for breakfast and off we went. My intention was to get to the race about 30 min early to get situated and warmed-up, however the smart people in Riverside decided to have a race set up right next to the freeway exit, and thus we had to take the scenic route to the start line. My 30 minutes turned into 15 minutes really fast and I still had to get my bib number. I also discovered that I left my Garmin back at the hotel - I was doing this one au-natural. I did get to the start line with about 10 minutes to spare, did a couple of stride outs to warm-up the legs, and we were off.
I think I had a relatively fast first mile (as usual) and then settled into my race pace (whatever that was) for the rest of the race. Unfortunately they had more water stations (3 x 2 for an out-and-back course) that mile markers (One at mile 5). There was a cop manning intersection control that was calling out times but without a mile marker they were kind of meaningless. I passed up a few people in the first mile or two and was pace by the guy who finished 13th and the second place female (the first place female finished in 33:08) who finished 14th in the last mile. I think I really could have gotten both of them back but I had very little motivation. My finish time as stated above was 37:42 and I finished 1st in my division. McMillan pretty much nailed on my projected 10k based off my TOU Half time of 1:23:00. I think if I had had my Garmin with me I really would have pushed for 6 minute miles, but I was overall pleased with how I did. I got this large (3" diameter) clear plastic medal for finishing first in my division which was pretty cool, but they messed up in the whole pre-registered shirt thing and I ended up with an XL t-shirt (I think I could get two shirts out of it) as opposed to the Small technical shirt I had requested (I guess I chalk it up to the second time that the race has been held).
The Vibrams were great to race in and served as a random conversation piece throughout the week. For once people weren't in awe by just how skinny I am.
I did get 6 miles of running in done Monday mornings and 7 miles between Huntington Beach and Newport Beach on Tuesday. The rest of the week was all about Disney Land with the family.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles at 7:14 pace - 54:09 - It was nice to be running back at home. Nice night and nice run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles @ 7:41 pace - 1:06:03. I was tired tonight - need to get more sleep. Fall is definately here. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles at 7:38 pace - 1:05:14 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles at 7:38 pace - 56:41 - Tired! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 7:06 pace - 52:45 - Apparenty my body likes at 6:00 pm. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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AM Run - 11.4 miles at 7:58 pace - hard to get the body moving in the morning. Had to cut it short so I could get to the Wrentch-It Center to change my car tires.
PM Run - 1.8 miles @ 7:09 pace in the pouring rain - felt kind of nice. I need to get my 13 miles in today to get 52.5 miles for the week.
I guess I got a bit of a speed workout in this evening as well. Started playing with an indoor soccer team composed mostly of guys in my Ward. Alot of wind sprints. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles at 7:28 pace - 1:03:55 - Got my new orange night running stuff today. Jacket, gloves and arm sleeves. I will certainly be visible at night. What a great night to run, perfect weather. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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9.5 miles @ 7:30 pace - 1:11:06
The north-east wind from miles 6-8.5 were really cold, otherwise the run was rather nice. My toes even held up well in my Vibrams and socks. I will need to get some of the wool socks shortly if it gets much colder. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles @ 7:28 pace - 1:10:34 - Night time weather was nice - Scared up about 12 head of dear by Butterfield Park. |
| Vibram Five Finger KSO Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles @ 7:14 pace - 54:15 - A nice warm night relatively speaking. |
| Vibram Five Finger KSO Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| 8.9 miles at 6:58 pace - A warm lunch run in Murray. I definately prefer the quiet streets of Herriman. |
| Vibram Five Finger KSO Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 miles @ 7:24 pace - 6 of the miles were in the pouring rain. |
| Vibram Five Finger KSO Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles @ 7:20 pace - 1:09:37 |
| Vibram Five Finger KSO Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles at 7:16 pace - 1:02:47 - Very unexpected. I thought I was in the 7:30's for certain. |
| Vibram Five Finger KSO Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles @ 7:19 pace - 1:10:00 |
| Vibram Five Finger KSO Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles @ 7:22 pace - 1:10:08 |
| Vibram Five Finger KSO Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles @ 7:19 pace - 1:09:42 |
| Vibram Five Finger KSO Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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| Vibram Five Finger KSO Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 7:28 pace - 1:14:36 |
| Vibram Five Finger KSO Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 7:33 pace - 1:15:29 - Sooooo cooooold. I really miss summer. |
| Vibram Five Finger KSO Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 7:33 pace - 1:15:30 - Please north wind go away. |
| Vibram Five Finger KSO Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles @ 7:37 pace - The weather was fantastic but my body didn't like me so much. Next week will be a step-back week just to give the body a break. |
| Vibram Five Finger KSO Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 7:43 pace - Just one more day and I can rest. |
| Vibram Five Finger KSO Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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3 x 5k - 21:17, 21:37 & 21:54 - I decided to run the 5k course that I will be racing next week (it is only a couple miles from home). This was my first run all week that felt good.
I will run a mile before my indoor soccer game this evening. |
| Vibram Five Finger KSO Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I intended on this week being a step-back week but not a forced one. I ended up getting the side of my foot kick pretty good playing indoor soccer Saturday night. I don't believe I did any structural damage to it, but my foot is sore and swollen. BTW Vibrams are a great shoe for swollen feet. I will be taking the next couple of days off depending on how my foot feels. Hopefully all will be well for the Riverton 5k on Saturday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
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7.2 miles @ 7:30 pace - 54:13 |
| Vibram Five Finger KSO Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 7.27 miles @ 7:15 pace - 52:46 |
| Vibram Five Finger KSO Miles: 7.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.24 | 0.00 | 0.00 | 0.00 | 7.24 |
| 7.24 miles @ 7:22 pace - 53:18 |
| Vibram Five Finger KSO Miles: 7.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.24 | 0.00 | 0.00 | 0.00 | 7.24 |
| 7.24 miles @ 7:22 pace - 53:19 |
| Vibram Five Finger KSO Miles: 7.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.38 | 0.00 | 0.00 | 0.00 | 8.38 |
| 8.38 miles at 7:20 pace - 1:01:26 |
| Vibram Five Finger KSO Miles: 8.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.70 miles @ 7:33 pace |
| Vibram Five Finger KSO Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8.40 miles @ 7:35 pace - 1:03:38 |
| Vibram Five Finger KSO Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 555.88 | 6.00 | 25.30 | 0.00 | 587.18 |
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| Vibram Five Finger KSO Miles: 206.43 |
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