"I don't really need a duck"

Week starting Dec 11, 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
47.854.007.250.0059.10
Black Croc 1.0 Miles: 59.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Noon - 4.0 miles @ 6:30 pace - 26:01.71 - 4 movin', groovin', nutritious (but not smelly) miles along the parkway.

No night run.   My body said sleep and thus I obeyed.

Black Croc 1.0 Miles: 4.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Noon - 4.0 miles @ 6:49 pace - 27:17.19 - I had to negotiate some slickery patches of snow but otherwise it was a nice run (I am certain the extra sleep last night didn't hurt either).

10:56 pm - 7.25 miles @ 7:15 pace - 52:40.45 - A nice night run with only a few slippery patches.

Black Croc 1.0 Miles: 11.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Noon - 4.0 miles @ 6:29 pace - 25:57.29 - I was comfortably going along at 6:40ish pace when I had a guy pass me going the other direction a quarter of a mile from my turnaround.  I decided after my turnaround to pick up the pace and see if I could catch him with his half mile head start.  I didn't go all out but my next mile was 6:12 and I ended up passing him about 500 meters after that (It took me a little over a 1.5 miles to close the half mile gap).  My last mile was 6:19 (three quarters of it clear of my rabbit) with the big hill.  I did see a big hawk along the parkway.

Black Croc 1.0 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.600.000.000.0015.60

Noon - 4.0 miles @ 6:44 pace - 25:56.82 - It probably helps that I didn't get out and run again last night (it's been a very busy week).  I will probably get out for three runs today.  As a side note I cleared 2000 miles in a year for the first time in my life today.

5:49 pm - 7.25 miles @ 7:02 pace - 51:02.70

10:41 pm - 4.35 miles @ 7:09 pace - 31:08.11 - A realy calm and nice night run.  Felt warmer than my run at 6 pm.  I guess we can chalk up today a Ragnar training day.

Black Croc 1.0 Miles: 15.60
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

6:34 am - 7.25 miles @ 7:27 pace - 54:01.03 - Tired and slow.

Noon - 4.0 miles @ 6:57 pace - 27:50.88 - Felt better than this mornings run.

Black Croc 1.0 Miles: 11.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.005.250.0013.00

7:30 am - 13 miles @ 7:01 pace - 1:31:10 - Another fantastic running event with Sasha in low 20 degree weather that actually felt kind of nice. We did a couple mile warm-up and then got going on the Fast Running Blog 5 mile course tempo run. The plan was 6 minute pace until failure or 5 miles. I held a 6 minute pace average through about 3 miles and started backing after that. I struggled holding pace when Sasha peeled off to use the facilities and really couldn't keep it going once he caught back up with me. I ended up finishing the 5 miles in 30:48 with an average overall pace of 6:09. We doubled back on the course to get some more mileage in and worked our way down to a high 6 minute pace (I sort of led this consciously) before Sasha challenged me to hit the last quarter in 90 - which I did. This run felt better than two weeks ago. I feel like I am making some progress but I definitely have more work to do. We will see how things look in another two weeks.

Black Croc 1.0 Miles: 13.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.854.007.250.0059.10
Black Croc 1.0 Miles: 59.10
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