"I don't really need a duck"

Week starting Jun 16, 2013

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.750.003.003.0069.75
Mon, Jun 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:00 am - 10 nice and easy miles with the hobbled Scott and Matt in Alpine.  Another beautiful morning.  They bravely managed 8:03 pace.

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Tue, Jun 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:15 am - 10 miles with George and Ronny.  Minus the GI disaster with about a half mile to go it was really a fantastic run.  

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Wed, Jun 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

6:15 am - 12 miles 1:26:00 to work commute run.  Other then another more minor GI mishap I felt much better than last Wednesday.  Lots of bugs on the parkway.

5:15 pm - 2 miles to TRAX in 13:40

5:45 pm - 2.5 miles from TRAX to home with the wind at my back in 17:06

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Thu, Jun 20, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.002.000.008.25

5:15 am - 8.25 miles on the Shaggy Mountain Loop.  Clocked the last two miles in 5:45 and 5:55. Feeling rather sharp.

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Fri, Jun 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon - 4 slow lunch miles on the parkway.

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Sat, Jun 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.001.003.0021.00

5 am - one 9:56 mile in 30 minutes with Aubrey - she is slowly improving.

6 am - 20 miles - 12 with Sasha and 8 on my own. At 2.25 miles in we did a 1 mile pickup (uphill) - 2:53, 88 & 86 - 5:48 total. After another 3.5 miles we did the three mile tempo down - 5:39, 5:32 & 5:30 (I couldn't quite hit 5:25 for the last mile but I pushed it hard). We finished back to Sasha's to finish off the twelve. I then went out and did another 8 on my own. 2:28:09

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.750.003.003.0069.75
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