| Location: Lehi,UT,USA Member Since: Jan 01, 2009 Gender: Male Goal Type: Other Running Accomplishments: Personal bests since 2009:
- 5K - 18:31 (Freedom Run, 2021)
- 10K - 38:52 (Dana Point, 2009)
- Half marathon - 1:25:54 (SLC, 2012)
- Marathon - 3:02:40 (St. George, 2009)
Short-Term Running Goals:
- Break 3:00 in a marathon
- Run at least 5 days a week
Long-Term Running Goals:
- Lifetime fitness
- Run the Boston Marathon
- Do an Ironman triathlon (someday)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1174.20 | 0.00 | 0.00 | 0.00 | 0.00 | 1174.20 |
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| Asics Equation 2 Miles: 258.10 | Air Pegasus 25 Miles: 198.05 | Asics Blue And Silver Miles: 413.25 | Pearl Izumi Orange Streaks Miles: 38.70 | Treadmill Miles: 475.45 | New Balance 690 Miles: 87.20 | New Balance 310 Miles: 113.90 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Time to get into some training again. I have my goals for 2011, some of which are posted on this blog. I'm excited to shoot for those goals. Tonight I ran a 3.5 mile loop around Ladera Ranch, CA. It wasn't that far to run, but it was good to get out and push myself a little instead of just going through the motions. However, I am super pleased that I kept my goal in 2010 of running 5 days per week, every week, even though many of those runs were only a mile long. |
| Asics Equation 2 Miles: 3.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Well, I had big plans in January, but I was not very motivated to run and preferred to focus on other things with my time. The good news is that the weather is getting nice but also that I bought a treadmill. I got a used Sole F85 for $1100. And we live in a bigger home now, so I even have a room for it. I'm super excited. So tonight I ran on it to celebrate. I ran 2.75 miles in 25 minutes. And there was some incline in there. Not very good. I'm out of shape. But I think I can build some momentum to get back into shape. |
| Asics Equation 2 Miles: 2.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I broke a sweat for the second day in a row! 3 miles in 23 minutes on the treadmill. |
| Air Pegasus 25 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 31+ minutes. I'm hoping I can be like Dustin and get back into shape as quickly as he does. |
| Air Pegasus 25 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 whole miles. Slow. |
| Asics Equation 2 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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I ran 2.5 miles barefoot on the treadmill. This was the first time I tried it. Can't say I like it or I didn't, but my feet got really black, and I got a blister. Maybe I'll have to try Crocs? Double digits for the week! | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
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| Asics Equation 2 Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Asics Equation 2 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran 5.25 miles at 7:30 pace on the treadmill. It felt really relaxed. I watched the first episode of the first season of The Mentalist. |
| Asics Equation 2 Miles: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 good miles on the treadmill. It's so nice to have the treadmill to push me. Best run I've had in many months. |
| Asics Equation 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Too tired and too late, so I just ran 1 mile. |
| Air Pegasus 25 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in about 41 minutes. Pushed the pace but not full effort. |
| Asics Blue And Silver Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Tried doing intervals on the treadmill, but I don't really like the way it does intervals. I'm going to have to try the user-defined workouts and see how that is. 5.5 miles in 43 minutes. |
| Asics Blue And Silver Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Asics Equation 2 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Once again, I had more important things to do, so I only ran a mile to keep up the habit. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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I had a good workout tonight. I figured out how to program the user-defined workouts on my treadmill, and I really liked how much control it gave me. I configured it to go hard for 100 seconds and then easy (7.0 mph) for 100 seconds. The hard intervals started at 8.0 mph and went up to 10.5 mph. I had to slow it down on about 3 of the intervals and only ran those in 8.0 or 8.5 mph. But on the last one I surprised myself and was able to run at 10.5 mph. It was a good workout for challenging myself mentally. I ended up running 5.25 miles in 40 minutes. Actually, 5.34 miles, but I always round down when running on the treadmill. Burt, the reason I don't out and do "real"intervals is because I am a foul weather wimp. You should know that by now. :) Oh, and I got slightly more miles this week than last. So I'm happy with that. But at this rate I'll be lucky to run 500 miles this year. Hopefully I can do more next week. I'm enjoying it when I do run, so that's a good sign.
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| Asics Blue And Silver Miles: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Started out the week pretty well. Ran a tempo run. 6.25 miles in 45:45. I had a hard time when my heart rate got high (not sure how high it was). That seems to be my biggest weakness right now with my fitness. Hopefully that will come as I get more miles. 6.25 miles may not sound like that much, but it increases my yearly miles by almost 6%. So that's not bad. |
| Air Pegasus 25 Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Air Pegasus 25 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Air Pegasus 25 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Air Pegasus 25 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Air Pegasus 25 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Been busy again. But got two decent runs in tonight and last night. |
| Air Pegasus 25 Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Air Pegasus 25 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| I did the interval workout on my treadmill. Two or three weeks ago, I wasn't able to do the entire thing at the programmed speeds, but today I was. |
| Asics Equation 2 Miles: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| I decided to try doing the interval workout on my treadmill for the second day in a row, and I was able to. I must be getting some of my conditioning back. I want to see how many miles I can get this week. My goal is at least 20. |
| Asics Equation 2 Miles: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Asics Equation 2 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Asics Equation 2 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| I am proud of myself. I did my workout in the morning because I knew the day would be busy. I ran enough to reach my goal of 20 miles for the week. That included 3 solid workouts. And I signed up for St. George Marathon today. Hopefully I get in! |
| Asics Equation 2 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I am in SoCal this week. Ran 7 mile out and back on O'Neill drive. Most beautiful day I've seen in way too long. I seriously think I have been vitamin D deprived. Ran first 10K of the run in 43:20 (6:58 pace). But the last part was a hard uphill, and I took it easy on that. Felt awesome to get a longer run in! |
| Asics Blue And Silver Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Only one mile of running, but I spent most of the day walking around in the hot sun carrying 25 pound and 35 pound weights. Yeah, we went to Disneyland with the kids. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran six miles on Sienna loop. Weather was pretty hot but absolutely beautiful, as usual for here. I guess nobody thought my joke from yesterday was funny. :) |
| Asics Blue And Silver Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 easy mile |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Did my third tempo run of the week. 5.5 miles on hills around Ladera Ranch. Kept sub 7:00 pace for the first 5 miles and ran the last mile in 6:31. Pretty good week. Got slightly more mile than my goal (20) for the week. But most of all, I really enjoyed running. |
| Asics Blue And Silver Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Two weeks ago, I increased the pace slightly on my user-defined interval workout on my treadmill, and I wasn't able to complete all the intervals at full speed. Tonight I was able to do that. It's great to see myself make progress! And today I found out I made it into St. George. I'm excited. I haven't felt this motivated to train in a long time. I'm hoping to string together some good weeks of training. My mileage won't be as high as some people, but I will do as well as I can. |
| Air Pegasus 25 Miles: 5.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles with some hills. Didn't push too hard but got the heart rate up. |
| Air Pegasus 25 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Each week my goal is to do a tempo run that lasts 42 minutes with 3 minutes cool down (and then some walking to cool down more). Why 45 minutes total? Because that's how long it takes to watch a TV show on hulu.com. Anyway, my goal each week will be to run farther than the previous week. This week I started strong and then really struggled. I barely held 7:30 pace for the last 2/3 of it. But it gives me a good baseline. In the 42 minutes I ran 5.84 miles. |
| Asics Equation 2 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| I felt good, so I did the same workout as yesterday. I struggled again. Hopefully sometime I'll get back into shape. 5.57 miles during the 42 minutes. But I think I already passed 20 miles for the week. |
| Asics Blue And Silver Miles: 5.80 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| I ran outside today. And it was a beautiful run. To the west of the Point of the Mountain on I-15, there is a big dropoff that goes down into an industrial area. I'd never been down there before, but some parts are actually quite beautiful. I took a wrong turn and ended up going through some private property, but oh well. I finished out on the frontage road. It was great to be outside. I think I'm going to have some good fun exploring trails in that area. For the week, I got about 26-27 miles. That's a great number for me right now. My goal for next week is 30. |
| Asics Blue And Silver Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Did my interval workout on the treadmill. Same pace as last week. Barely hung on and finished it. That was hard. I used my heart rate monitor for the first time. It was interesting to see it fluctuate. My max was about 170-175. Resting during intervals was 140-155. |
| Air Pegasus 25 Miles: 5.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| I did the treadmill tempo run today and was able to do 5.9 miles in 42 minutes. That's my best so far. I know I can keep improving. |
| Asics Equation 2 Miles: 6.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Had a bad day. Just ran a mile (in my dress shoes). | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
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| Asics Blue And Silver Miles: 7.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Had an awesome run along the railroad that goes between Lehi and Bluffdale. Weather was perfect, and I felt strong in my longest run in a long while. 10 miles. Average pace was 7:38, which is great for me right now. And importantly, I got 30 miles for the week. My goal for next week is 33 miles. |
| Asics Blue And Silver Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Interval workout on treadmill. Ran for 45 minutes. Covered 6 miles. This gets my heart rate up and burns my quads better than running at an even pace. So it must be worthwhile. |
| Asics Equation 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Nothing special. |
| Air Pegasus 25 Miles: 4.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Found out I am really close to the Jordan River Parkway. That's going to be a great thing for me. Was home this afternoon, so I ran 6 miles on it. 7:38 pace. Tried to push the pace on parts, but my body just wasn't having it. |
| Asics Equation 2 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran a mile in my dress shoes because...it's a long story. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.65 | 0.00 | 0.00 | 0.00 | 0.00 | 15.65 |
| I had set the goal to run 33 miles this week, but I basically a day off yesterday, so I had to try to get some extra mileage today. My daughter has been wanting to ride in the running stroller, so we ventured around the area for 6 miles, and then I took my son for about 1.25 miles. Then my wife had to leave, so I ran some more on the treadmill and got the mileage in. It was hard at the end. Total of 15.65 miles gives me 33 for the week. Feels great to have kept my goal. I don't think I'm getting better lately. But I've strung together several weeks with consistent (but low) mileage, so I think that will pay off, especially if I keep increasing. My commitment to myself for next week is that I will run 40 miles. That includes a race on Monday, my first in 8 or 9 months. |
| Asics Blue And Silver Miles: 15.65 |
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| | Race: |
Run for Remembrance 5K (3.1 Miles) 00:18:35 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I had a dream last night that I was riding in a 4-seater airplane with Burt at the helm. Needless to say, as soon as he flew close to the ground, I jumped out to safety. I'm not sure why Burt keeps showing up in my dreams. Must have something to do with race day. I ran the Race for Remembrance 5K in American Fork, UT today. It was free! Yet it still was marked well, had police support, race numbers, etc. It just didn't have all the unnecessary extra stuff like chip timing, lots of SWAG, treats, etc. My kind of race! There were lots of other people there, maybe 300-400 at least. Anyway, I was happy with my run. I ran 18:35. A couple people measured it at at 2.98 miles, so I won't count it as a PR, but I was happy to see that I ran about as fast as last year in May. For most of the race, I could see Allie about 75 yards in front of me. I tried to catch her during the whole race and didn't quite make it. I'll have to check her blog for splits. I'm really happy to have run this time at this point in my training, and it gives me hope that I can run a PR on July 4. |
| Air Pegasus 25 Miles: 6.00 | Pearl Izumi Orange Streaks Miles: 3.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Did a tempo run on the treadmill. Made it 5.73 miles in 42 minutes. Not as good as I've done recently. Oh well. Also put in a warmup and cooldown. |
| Asics Equation 2 Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did the interval workout on the treadmill. Struggled toward the end. I could have pushed through, but I chose not to. This is my third hard day in a row, so I didn't want to push too hard. Ran 5.55 miles in 42 minutes. First time in a long time I have had three solid running days in a row. And I'm already beyond 20 miles for the week. |
| Asics Blue And Silver Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran a nice little tempo run. There's nothing on TV most of the time. I need to hook it up to my computer soon. |
| Air Pegasus 25 Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran six miles at 7:30 pace on the treadmill. Felt good at first but struggled through the last two miles. Then I got a drank and ate a snack and ran other six miles at about 9:30 pace. I wasn't feeling good at all. I think I was low on blood sugar. I watched the Pre Classic while running. I love watching track and field. Fun to see a U.S. high school record in the two mile and some other good races. I reached my goal of 40 miles for the week. The last time I ran that many miles in a week was March 2010. Time to saddle up for some bigger miles. My commitment to myself for next week is 42 miles. Not a big bump. Similar to this week. I don't want to increase mileage too quickly. |
| Asics Blue And Silver Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 6.91 miles on the treadmill in 52 minutes. It was a pretty good interval workout. I can't believe that it took me until today to reach 300 miles this year. Hopefully I'll run the next 300 in less time. |
| Asics Equation 2 Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles with a 4% uphill grade in 43:30. It was OK. |
| Asics Blue And Silver Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 miles easy on the treadmill. Experimented with the heart rate workout. I think it will be a good one to use for hills. My calves are sore from hills yesterday. |
| Air Pegasus 25 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| I have a variable-pace tempo workout programmed into my treadmill. I ran 5.8 miles in 42 minutes and then did a cooldown. I can tell I'm getting stronger. 8.5 mph is starting to feel much easier. And 9.0 is bearable but still hard to maintain. It's fun to see progress. |
| Asics Equation 2 Miles: 6.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran a nice 4 miler near the Thanksgiving Point golf course. Pushed the pace. 6:59/mile. |
| Air Pegasus 25 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Split my mileage into two separate runs. The first was an 8 miler on the Jordan River Parkway. Averaged 7:43 pace, which I was happy with. The second part was 6 miles on the treadmill. I felt good, so I pushed the pace. I think I averaged about 7:45 pace. I feel good about it. This was another solid week of training for me. 42 miles. My body is handling it well. I am now on an ultra team for the Wasatch Back Relay. Looks like I have a couple of challenging legs. That's good. |
| Asics Blue And Silver Miles: 14.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 30 minutes. It felt great to run short. I'll probably keep it easy the next few days because I'll be getting a lot of miles at Wasatch Back. |
| Asics Equation 2 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in fragments. Felt good. |
| Air Pegasus 25 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles at moderate pace. Too busy for more. I guess I'll call it a taper, even though I don't deserve one. |
| Asics Equation 2 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles in 7:30 pace on the treadmill with some intervals thrown in. Didn't have time for more. If I get all 32 miles at Wasatch Back that I'm scheduled to run, I'll hit my mileage goal for the week (45). |
| Air Pegasus 25 Miles: 3.00 |
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| | Race: |
Wasatch Back Relay (31.8 Miles) 04:45:00 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 31.80 | 0.00 | 0.00 | 0.00 | 0.00 | 31.80 |
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I had the opportunity to join an ultra team for the Wasatch Back relay this weekend. For the ultra division, the team runs the same distance but only has 6 runners instead of 12. The team was really fun to run with. Great people and fun to be around. And they were fast, too! We got 6th in our division, to my knowledge. And we finished in 26:38. My first leg was around Eden, UT. I started around 9:30 pm, I think. I enjoyed running at night through the country area. The air was cool and perfect for running. I started out fast because I felt great. Wasn't pushing the pace. I averaged 6:55 per mile for that section, which was a surprise. It helped that the wind was at my back for part of it. My second leg started around 4:30 am. It was 17 miles long. I was really worried about bonking halfway through. So I started out very relaxed and drank Powerade each chance I could. That helped a lot. The run was beautiful as I ran next to Rockport lake (or whatever it's called). It got challenging the last couple miles, but overall it was good. I averaged about 7:50/mile on this section. I'm happy with that. The last section was running uphill for 7.2 miles from Midway up to Guardsman's Pass. My awesome team helped me a lot to get through it. Most of my miles were slow (14:00 pace), but I was happy with how it went overall. Oddly enough, the last two miles were 1 or 2 minutes faster than the previous miles. They didn't feel faster. Anyway, this race was fun, and I think it helped me get in better shape. And again, my teammates were great.
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| Asics Equation 2 Miles: 24.60 | Asics Blue And Silver Miles: 7.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Lots of time in airplane. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Tried out the treadmill here in the hotel in Boston. I was still sore but wanted to push the pace. I ran 7 miles at about 7:10 pace. In hindsight, I shouldn't have pushed that hard. I'm really hurting now. But hopefully it will pay off. |
| Asics Blue And Silver Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the hotel treadmill. Also a fair bit of walking around Boston. Legs still quite sore, especially quads. |
| Asics Blue And Silver Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Couldn't get on a treadmill at the hotel, so I did a short elliptical workout. I feel like my legs could use the rest anyway. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Had a really good 10 mile workout on the treadmill. I did some intervals at 9.0 mph and 9.5 mph and felt really strong. Didn't really get out of breath. Must be the lower elevation. Hopefully it also means my conditioning is getting better. Nice to get some more mileage this week. |
| Asics Blue And Silver Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Just a mile, very late, after returning from Boston. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles of intervals on the treadmill at home. I was planning on 8, but my legs were hurting, so I ended early. Averaged about 7:40 pace. |
| Air Pegasus 25 Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles of semi-tempo running on the treadmill. My lower legs are still sore. I hope I can get rid of this soreness before the July 4 race. |
| Asics Blue And Silver Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another 7 miles on the treadmill. Calves still sore. 7:30 pace. |
| Asics Blue And Silver Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Air Pegasus 25 Miles: 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy with my boy in the stroller. 35 for the week. I wish I would have run further this week. |
| Asics Equation 2 Miles: 5.00 |
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| | Race: |
Provo Freedom Run 10K (6.2 Miles) 00:41:21, Place overall: 31, Place in age division: 6 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I ran my yearly July 4 10K in Provo. I was really psyched for this race, but my performance didn't go as well as I hoped. They changed the course a bit, so it had a slightly net elevation loss. But my time was two minutes slower. It seems like most runners' times were 1 or 2 minutes slow than last year, so maybe it was the humidity. For me, I was wearing lighter shoes and no watch in an attempt to offset the extra 6 pounds I was carrying on my torso and my lower fitness level. I felt pretty good in the race. But I just couldn't push myself very hard mentally. I didn't push myself into the next gear that I know I have. Not sure why I couldn't get myself there. But it was fun anyway. I love the festive spirit. There was only one complaint with the race, but I'll keep that to myself. I'm going for 50 miles this week. It will be harder if our baby comes this week, but that's still my goal.
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| Pearl Izumi Orange Streaks Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Too busy these days...but six miles...enough to get by. |
| Asics Equation 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran one mile to restaurant to pick up dinner. My wife has our baby girl today. Beautiful little angel. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Ran 11 miles on the Jordan River Parkway while my wife took a nap at the hospital. Each mile was under 8:00 pace. Nice and muggy outside. PM - Ran 8 miles on the treadmill at home. Trying to see if I can still hit my mileage goal for the week. |
| Asics Equation 2 Miles: 8.00 | Asics Blue And Silver Miles: 11.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| I ran 17 miles today (after 19 yesterday). 13 miles in the afternoon and then needed to help with the kids. And then 4 miles of intervals in the evening. Felt pretty decent at the end, which was a pleasant surprise. As of Friday morning, I had 14 miles for the week. But I was able to finish off the week strongly and finished with 50 miles, which was the goal. I'm really proud of sticking with that goal, even though it was a challenge. I need to consistently get 50+ mile weeks if I'm going to reach my goals the rest of the year. Next week my plan is at least 50 again. |
| Asics Blue And Silver Miles: 17.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles on the treadmill, pushing the pace fairly hard. I had to back off a little at the end. Averaged about 7:25 pace overall. |
| Air Pegasus 25 Miles: 8.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Another harder effort. 7.1 miles. I don't feel I'm progressing much in my fitness lately. So hopefully some higher mileage will help with that over the next few weeks. |
| Asics Equation 2 Miles: 7.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
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1+2.55+4.55=8.1 Treadmill miles. Did some short intervals, but legs were pretty dead so didn't push too hard. Excited about training lately.
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| Asics Blue And Silver Miles: 8.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles in 65 minutes for about 8 minute pace overall. Pushed the pace the first half but then wasn't feeling great, so I slowed down. This is my best Mon-Thurs in a long time. |
| Air Pegasus 25 Miles: 8.10 | Treadmill Miles: 8.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| I got up at 5 am to do a long-awaited trail run. I wanted to explore some of the trails near Alpine, UT. I parked the car in Highland and run a few miles to the trailhead. But I got lost in trying to find it, so I ran a few extra miles there. So I only did the first part of the trail. It was very steep, but it was awesome. The views are incredible, and it is just always amazing to be in the Utah mountains. When I got back to my car, I realized I had locked the keys in it, so I had to run home. That part was difficult because it was hot by then. 3.9 miles from Highland up to the Schoolhouse Springs trailhead. 3.8 miles detour on Alpine Blvd because I took a wrong turn 1.8 miles on trail up to First Hamongog (1500 ft elevation gain). 1.8 miles on trail back down. 3.9 miles from Schoolhouse Springs trailhead to Highland. 6.8 miles from Highland to home. Total: 22 miles (4 hours) For the week, I ran about 53 miles. That's my best of the year. It was hard to fit that many miles into my schedule, but going on Saturday morning was good. I think that 50-60 miles is a great amount for me to get in shape but still be able to take care of other things. If I need to, I can always up the intensity. So my goal is to run at least 50 miles every week until my St. George taper. |
| Asics Blue And Silver Miles: 22.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Yesterday and today, I have been very sore! I could barely walk up. I guess that mountain running did it to me. But surprisingly, I was able to run 7 miles on the treadmill, averaging about 8:15 pace. I actually felt pretty good. |
| Asics Equation 2 Miles: 7.00 | Treadmill Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice treadmill run averaging 7:30 miles for 7 miles. Still pretty sore, but getting better. |
| Air Pegasus 25 Miles: 7.00 | Treadmill Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 more on the treadmill. Really struggled with this one. About 8 minute pace average. |
| Asics Blue And Silver Miles: 7.00 | Treadmill Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on treadmill |
| Asics Equation 2 Miles: 7.00 | Treadmill Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the treadmill for the fifth time this week. This was my last run of the week because I fell asleep on Saturday night before I got my run in. So I didn't get my mileage goal for the week. I will do my best to make up for it next week. |
| Asics Blue And Silver Miles: 7.00 | Treadmill Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Got up in the morning and ran 11.3 miles on the treadmill. Felt pretty weak by the end, but that's OK. I sweat so much that my shoes were making squishy sounds at the end. Congrats to all the people who races this weekend. I've only run 4 races in the past year. I plan to do more this time around. |
| Asics Blue And Silver Miles: 11.30 | Treadmill Miles: 11.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 40 minutes of tempo on the treadmill averaging 7:25 pace. Then a cooldown. 6 miles total. That's a good distance (if I weren't training for a marathon). |
| Asics Equation 2 Miles: 6.00 | Treadmill Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| I'm going to start doing mile repeats regularly. I ran some today over by Thanksgiving Point. There's a wide road with few cars that is good for night running. I ran back and forth 3 times. Actually, I ended up doing 4x1mile and 2x1200 meters (approx). Boy am I slow! I wasn't hurting too bad, but I just couldn't push the pace any harder. It was strange. But I'll keep working on it. It's definitely an area I can improve. Below are my splits. 6:43 6:31 6:31 6:25 6:25 (1200) 6:11 (1200) |
| Air Pegasus 25 Miles: 9.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the treadmill. 7 miles at 7:25 pace average. Then 2 miles at 8:30 pace for a cooldown. |
| Asics Blue And Silver Miles: 9.00 | Treadmill Miles: 9.00 |
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| | Race: |
Sogonapmit Marathon (26.2 Miles) 03:31:00, Place overall: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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A couple days ago Kelli mentioned on her blog that she was going to run the Sogonapmit Marathon. I hadn't heard about it until then. It was the Timpanogos Half Marathon run in both directions (hence the name which is Timpanogos backwards). You start at American Fork High School and run to AF Canyon, run up to Tibble Fork Reservoir, turn around at the starting line, and run back down. The elevation gain on the first half is about 1800, I believe. I was excited to run this race because I don't like all my races to be downhill ones (as are so common in Utah). 24 people ran the full marathon. We started at 3:20 am. The goal was to get to the starting line and turn around before the 1300 half marathoners started and then outrun them to the finish. Several of us did that, but then we found out the half started a little late, so we were a little less excited about beating them. It was a fun atmosphere. It was nice to chat with Kelli and Julie on the way up. Much easier than the parts when I was running up the steeper parts of the canyon by myself in the dark. I felt quite relaxed, surprisingly the whole way up. The downhill was good too. I tried to just stay relaxed and feared that at some point I would crash and burn. That never happened. I had some moments when I struggled to keep my pace, but most of the downhill miles were 7:30 pace or faster, even at the end. (My Garmin wasn't super accurate in the canyon.) The winner was Seth Wold, a very fast marathoner. He took it easy, stopping at aid stations for awhile to chat, stopping at the halfway point for maybe 10 minutes to chat with a friend, and running for awhile with some of us. Cool guy. Once we got out of the canyon, Kelli and I ran together. This was very helpful. We were wanting to run about the same pace, so we pushed each other to stay on pace. If she didn't have to stop for two bathroom breaks, she probably would have beat me. In the end, I got second place. It was fun to place that high, even though the race was small. I'm satisfied (but not thrilled) with that time on a fairly challenging course. I ran about 1:55 up and 1:36 down. Most of all it was fun to run on a gorgeous course and enjoy the company of other runners. Much better than trying to do a long run by myself. One thing I did differently from other marathons was to stop at almost every aid station. My goal was to keep my blood sugar high and stay hydrated enough. I think it made a big difference for me because I didn't crash at the end. So it was good to experiment with this before St. George. I had a good mileage week. Passed 60 miles, which was good to make up for last week and my highest mileage week in over a year.
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| Asics Blue And Silver Miles: 26.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59 minutes on TM. Felt really good. I guess I didn't push hard enough on Saturday because I have not been very sore and felt great today on my run. I think my fitness has bumped up a notch in the last week. I'm ready to start pushing myself harder in training. |
| Asics Equation 2 Miles: 8.00 | Treadmill Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran for 60 minutes. Averaged 7:30 pace. Did 6 intervals between 6:00 and 7:00 pace. I think my old shoes are slowing me down. I guess I will go faster when I get better shoes. |
| Air Pegasus 25 Miles: 8.00 | Treadmill Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Once again I ran 8 miles on the treadmill. This one was sort of a tempo. Overall it was 7:30 pace. I've been wanting to get outside but it just hasn't worked out. |
| Asics Blue And Silver Miles: 8.00 | Treadmill Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Asics Equation 2 Miles: 1.00 | Treadmill Miles: 1.00 |
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| | Race: |
Jupiter Peak Steeplechase (15.5 Miles) 02:33:30 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| For the first time in a long time, I ran a race two weeks in a row. This time it was the Jupiter Peak Steeplechase, which starts in Park City (7000' elevation) and goes up to Jupiter Peak (10000' plus elevation) and comes back down. The race was bigger than I expected. Probably 400-500 runners. I'm not a fan of putting caps on races, but it was too many for this single track trail. The trail got pretty crowded on the way up. I was determined to run the whole way. Not sure if that was a good goal, but it was. I made it till the incredibly steep section as you come to the peak. Then I was barely able to hike up. I was getting delirious, and the footing was very challenging. I made it up averaging about 12 minutes per mile. On the way down I probably averaged 7:20 per mile. I got passed by a lot of people on the way up, and I passed a lot on the way down. The area and trail were beautiful. But I probably won't do this race again. I'd rather just get some people and run the trail together. I only have 40 miles for the week, so I might run tonight again if I can squeeze it in. St. George is approaching quickly. |
| Asics Blue And Silver Miles: 15.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 semi-tempo miles. I felt really good, even though my hamstrings were super sore. |
| Asics Equation 2 Miles: 5.30 | Treadmill Miles: 5.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles in an hour (about 7:25 pace). It hurt a little at the end, but I practiced pushing through the discomfort. |
| Air Pegasus 25 Miles: 8.10 | Treadmill Miles: 8.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.35 | 0.00 | 0.00 | 0.00 | 0.00 | 5.35 |
| 5.35 miles. Added seven 100 second sprints at 6:00-7:00 pace. The last 4 were at 6:00 pace. The best I've done on this workout in a long time. Too busy to run more miles. |
| Asics Blue And Silver Miles: 5.35 | Treadmill Miles: 5.35 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 more treadmill miles late at night. 7:30 pace average. |
| Asics Equation 2 Miles: 8.00 | Treadmill Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Kept putting off my run today, working on other things. Ended up not having time to run at end of day so ran 3.3 miles hard intervals on the treadmill. Short but good workout. Horrible mileage week. Only 30 miles. |
| Asics Blue And Silver Miles: 3.30 | Treadmill Miles: 3.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| My best tempo workout of the year. 8.25 miles in 60 minutes. 10 minute warmup and then speed varied between 8 mph and 9 mph. Average overall was 8.1 mph or 7:25 pace. But it was a great mental victory for me in pushing through discomfort. I did the whole workout programmed into my treadmill. Hadn't done that before in this season. |
| Asics Blue And Silver Miles: 8.25 | Treadmill Miles: 8.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| I ran 7.75 miles in about 62 minutes on the treadmill. I didn't feel very good. Might be because it was right before dinner and I was low on energy. Or maybe because of my run from last night or both. I hadn't bought any shoes in about 18 months, so today I bought some. They are both New Balance minimalist shoes. I think one is the 590, but I don't know the other one. I'm really excited about them. I've never owned shoes that look cool before. And I want to see how it is to run in minimalist shoes. And I got them at Kohl's for about $42. |
| Air Pegasus 25 Miles: 7.75 | Treadmill Miles: 7.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Tried out the New Balance 690's on the treadmill. I did the sprint interval workout (7x75 seconds) that went from 7 minute pace down to 5:20 pace. And followed that up with some regular running for 32 minutes. The shoes are really comfortable. We'll see how durable they are. |
| Treadmill Miles: 8.20 | New Balance 690 Miles: 8.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 miles in my New Balance 310 shoes. Very fun to run in. But I will need to ease into running in them because they are quite different on my feet (low profile). I forgot to mention that yesterday was my 35th birthday, so now I am in the older age group in most races. |
| Treadmill Miles: 8.30 | New Balance 310 Miles: 8.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Ran outside today! I got a late start and had family responsibilities and a mini family vacation, so I cut my run short. But I was satisfied with it. I ran down on the railroad trail by Point of the Mountain, ran into some dead ends, and came back on Redwood Road. It was hot (for me). My pace was not good (8:30 average), but I felt good. I've been very unmotivated lately. My mileage has suffered. This week I got about 44 miles. Not great but not horrible. But it is what it is. I won't be in shape to run my "potential" for St. George. But I still have confidence that I can run a solid race in six weeks. |
| Asics Blue And Silver Miles: 11.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.15 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| Tempo run. 8.1 miles in an hour. |
| Asics Equation 2 Miles: 8.15 | Treadmill Miles: 8.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another day, another 8 miles on the treadmill in about an hour. Pretty boring this time. |
| Treadmill Miles: 8.00 | New Balance 690 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles in 45 minutes. I don't feel like I'm getting any faster. |
| Air Pegasus 25 Miles: 6.10 | Treadmill Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 miles |
| Asics Blue And Silver Miles: 6.10 | Treadmill Miles: 6.10 |
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| | Race: |
Lehi Stake 5K (3.1 Miles) 00:19:20, Place overall: 2, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| This morning we had a 5K for our stake. I figured there could be too many decent runners, but there were several who ran pretty decent. A guy with veins bulging out of his freshly shaved legs beat me by about 80 seconds. But I got second in 19:20. I had a hard time pushing myself harder. Tonight I ran 10.5 miles on the treadmill to get some extra miles. It was not bad. Averaged about 7:30 pace. I think I could run that pace all day if I wanted to. Too bad that won't get me a marathon time as fast as I want this year. But I am happy I got to 44 miles this week. It's not great, but it's good enough. I'm not very motivated. What's the point in trying to run fast in races again? Especially when you're 35 years old and have other more important things to do? |
| Asics Blue And Silver Miles: 10.50 | Treadmill Miles: 10.50 | New Balance 310 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 miles of tempo running on the treadmill in an hour. I really like these 310 shoes. Fun to run in. |
| Treadmill Miles: 8.10 | New Balance 310 Miles: 8.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Had a pretty good interval workout but then my treadmill emergency switch bumped out, and I had to restart. Not cool. But it was a nice 6.25 mile workout overall with some sprints. |
| Asics Equation 2 Miles: 6.25 | Treadmill Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Watched the world track championships on TV while I ran. I was waiting for the 5000 meter heats to come on, so I ran longer than planned. Wish I could do that every night. Glad to see Lagat and Rupp through to the finals. And nice to see me get in the double digits on a weekday. Rare occasion these days. |
| Air Pegasus 25 Miles: 10.25 | Treadmill Miles: 10.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Can't remember exactly what I did, but this is pretty close. |
| Treadmill Miles: 8.00 | New Balance 690 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Ran out of time and didn't get my long run in. 40 miles for the week. |
| Asics Blue And Silver Miles: 8.20 | Treadmill Miles: 8.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Not feeling well tonight. Felt OK while running but then wanted to just lie down. |
| Treadmill Miles: 5.10 | New Balance 310 Miles: 5.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Not feeling well again. But still managed 7:30 pace according to the treadmill. |
| Asics Equation 2 Miles: 4.10 | Treadmill Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Stayed home from work. Bad cold. Stumbled through a mile on the treadmill. |
| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Feeling a little better but still not good. Was hopeful I could run more but ended up only running a token mile. |
| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Feeling much better today. Probably about 75% of how I normally feel. But I got a good run in. 1 hour at 7:30 pace on the treadmill. Now I need to try to get myself outside for some runs. |
| Treadmill Miles: 8.00 | New Balance 690 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.85 | 0.00 | 0.00 | 0.00 | 0.00 | 5.85 |
| I didn't feel very good (running wise) but got in a few miles, so that's good. 5.85 miles at about 8 minute pace. |
| Asics Equation 2 Miles: 5.85 | Treadmill Miles: 5.85 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| I ran outside! I did 4 x 1 mile repeats in around 6:30 pace. Didn't feel great, but it was nice to get outside. |
| Asics Blue And Silver Miles: 7.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.45 | 0.00 | 0.00 | 0.00 | 0.00 | 8.45 |
| I watched the Diamond League meet while running. But I missed the 10K. Oh well. Didn't feel good at all on my run. Seems like my week of being sick took a toll on my fitness. Or maybe I have just had bad timing for my runs. Good luck to those running TOU. |
| Asics Blue And Silver Miles: 8.45 | Treadmill Miles: 8.45 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I only managed 7.5 miles, but they were a good workout. I took my daughter in the running stroller. She must be hitting a growth spurt, because it felt like I was running uphill the whol way. And she didn't stop chattering the whole time. "Dad, why is the water green instead of blue?" "Where's another grasshopper?" "What's that noise?" Etc. etc. She doesn't get that from me. I managed 37.5 for the week. Not as many as I wanted. But I just have to accept it for what it is. And I'm altering my plans for St. George. Will start out slower than originally planned and see what I can do. It does sound kind of nice to run a 3:30 and just enjoy the scenery. But I'll try for faster than that and see where it takes me. |
| New Balance 690 Miles: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| I ran before work today. It was great to get up early and do that. I didn't have much energy. 6.25 miles in slower than 8 minute pace. |
| Treadmill Miles: 6.25 | New Balance 310 Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| I ran in the morning again! 6.5 miles in 52 minutes. I've felt really sluggish when running in the morning so far, but it feels good to get up at 5 am and get my day started. |
| Air Pegasus 25 Miles: 6.50 | Treadmill Miles: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I ran on the Bonneville Shoreline Trail this morning by the Huntsman Cancer Institute. I think that is (sadly) the first time I've done it this year. It was excellent. Weather was perfect. I felt strong on the hills. I came upon a coyote (50 feet away) and also majorly biffed it on the trail. Lots of fun. |
| Asics Equation 2 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| Had a really good treadmill tempo workout. 6.15 miles in 45 minutes. |
| Treadmill Miles: 6.15 | New Balance 690 Miles: 6.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Didn't feel like running in the morning, so I ran tonight at 10:45 pm. Finished around midnight. Felt really great and got a nice 10 miler in 74 minutes. I'm feeling as fit as I have all year. The main thing I'm missing is the long runs and consistent mileage. That's missing a lot. But I am more fit than I have been all year. This next week I'll run some medium mileage the first half and then take it easy before St. George on Saturday. |
| Treadmill Miles: 10.00 | New Balance 310 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Had a hard time dragging myself out of bed, but ended up with a nice 5 miler. |
| Asics Blue And Silver Miles: 5.20 | Treadmill Miles: 5.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Got a late start on my run. Did 3 miles in 23 minutes. Didn't feel bad but didn't feel particularly good. |
| Asics Equation 2 Miles: 3.00 | Treadmill Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles at around 7:45 pace. |
| Air Pegasus 25 Miles: 5.00 | Treadmill Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy with Dustin around La Verkin. It was fun to see Dustin again and catch up on things. And it was nice of him to let me stay at his house. |
| Pearl Izumi Orange Streaks Miles: 2.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 03:03:51, Place overall: 148, Place in age division: 33 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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On Thursday night, my wife took our baby to the ER because she had a really high fever. So the weekend turned out differently than we had planned, but I decided to still run the race. I dropped the other kids off with family members. Thanks to the 80 mph speed limit on much of I-15, I made it to the expo at 8:40 pm, twenty minutes before it closed. Everything went smoothly. I grabbed a burger and fries for dinner and then drove to Dustin's house. They were very kind to let me stay with them. I slept well for 4-5 hours, and we were off to stand in (a long) line for a bus to the starting line. I wasn't sure what to expect for this race. I think my longest training run in the last two months was 10 miles. And my weekly training mileage had been 30-40 miles the past two months. On the other hand, my weight was lower than the last time I ran St. George, and my fitness level was as high as it had been all year (based on my training times). Breaking 3 hours was my stretch goal, and I figured I had nothing to lose in shooting for that. Fortunately, Dustin and a few others were also planning to run that pace, so I had others to run with. The first 7 miles were nice and relaxed, according to plan. We averaged about 6:50 pace. Then we hit the hills. The next two miles were in about 7:35 pace, not too bad. After that, there is some flat/gradual uphill. I actually felt really strong and relaxed on this part, which hadn't happened in past years. My goal at this point was to get back to 7:00 pace average. I wanted to keep in striking distance. Around this point, a guy in a green singlet was running near me and was encouraging runners to stay relaxed and not burn through the downhills. So I stuck near him for the next 9-10 miles. He was great. Once I got to mile 18, I was exactly on 7:00 pace average. I slowed down a little on the Winchester hill, but not too much. After that I decided to push the pace. I was feeling amazingly well and was having to hold myself back until that point. Now I wanted to start being more aggressive. But the downhill was hurting, so I could only push so hard. I knew that if I ran a 10K in 39 minutes, I could break 3 hours. As I came into town, I was still feeling amazingly well. The crowd also got me going. Around mile 23, I couldn't hold back from smiling. It was such a cool feeling. I was running 6:30 pace at this point. But then as soon as we turned off Bluff St., my body ground to a halt. I struggled through the last 2 miles and finished with 3:03:51. This time was a minute slower than last time, but I was very happy with it, considering my training. And I placed higher than last time (148th), maybe because of the heat, not sure. This race brought me a lot of joy. It's hard to describe why. For one thing, I felt like a runner again. My body felt light and smooth for most of the race. I loved being out in nature and being around great people. I also was happy that I had stuck with my (limited) training, even though many times I had wanted to give up on it. It also proved to me that it's possible to run a decent marathon on limited training. As I came toward the finish line, I kept thinking one thing...this would be my second marathon I had run faster than my friend Matt's PR. That should be embarrassing to him. Ha ha. A few things could have made it better...1) practicing downhill running, 2) eating GU and/or drinking Gatorade at one or two more aid stations (I stopped at every aid station until mile 21), 3) increasing my training mileage at least a little. I'm forgetting what else. I'm not sure when I'll do another marathon. Next year I probably won't race much. But I do want to focus on a few key races to keep my motivation to train. The rest of this year I'll probably do just enough to maintain fitness and keep my weight down. Thanks again to Dustin, and I hope he can find his groove again for next year. 1- 7:06 2- 7:04 3 - 6:47 4 - 6:38 5 - 6:50 6 - 6:35 7 - 6:47 8 - 7:45 9 - 7:26 10 - 7:17 11 - 7:26 (maybe should have pushed a little harder here) 12 - 7:09 (and here) 13 - 6:55 14 - 6:54 15 - 6:44 16 - 6:39 17 - 6:48 18 - 6:54 19 - 7:18 20 - 7:05 21 - 6:46 22 - 6:53 23 - 6:54 24 - 6:31 25 - 7:02 (I guess it wasn't as slow as it felt) 26 - 7:42 (ditto) 26. 2 - 1:46
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| Pearl Izumi Orange Streaks Miles: 26.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I was in Wakefield, MA and ran around the lake. It was a nice three miles. Still super sore but at least I was able to run. The worst is going down stairs still. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Just ran a quick mile over by the lake in Wakefield, MA this morning. Now heading back to Salt Lake. I'm feeling less sore today but still not great. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Came down with another cold. And back in Utah. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Still fighting through a cold. But felt a little better on the run than yesterday. |
| Air Pegasus 25 Miles: 1.00 | Treadmill Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran a 2 mile run on the treadmill. Pushed the pace for about half of it. Still getting over my cold but feeling much better today. No soreness left and actually feel like running, so that's great. |
| Treadmill Miles: 2.00 | New Balance 310 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Nice little 3 miler in 7:32 pace. |
| Treadmill Miles: 3.00 | New Balance 690 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice little 4 mile tempo run. 7:30 pace. |
| Asics Equation 2 Miles: 4.00 | Treadmill Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile interval workout. Averaged 7:30 pace. |
| Asics Blue And Silver Miles: 4.00 | Treadmill Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3 miles of interval. |
| Treadmill Miles: 3.25 | New Balance 310 Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles of tempo running. Managed to do it faster than earlier in the week. |
| New Balance 690 Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 4.15 |
| Ran 30 minutes on the treadmill. Made it 4.18 miles. Pretty good. That's further than I made it on my interval workout on Saturday. |
| Asics Equation 2 Miles: 4.15 | Treadmill Miles: 4.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Ran some hard, short intervals. Surprisingly, I'm sore after. |
| Air Pegasus 25 Miles: 3.25 | Treadmill Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile. Too busy. |
| Treadmill Miles: 1.00 | New Balance 690 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile. Too tired. |
| Treadmill Miles: 1.00 | New Balance 690 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 4.15 |
| I had a great tempo workout. Ran 4.15 miles in 30 minutes and it felt comfortable. |
| Treadmill Miles: 4.15 | New Balance 690 Miles: 4.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Made it 4.21 miles in 30 minutes. I think that's my best so far. |
| Treadmill Miles: 4.20 | New Balance 310 Miles: 4.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles today. Steady progression run. Started out wanting to take it easy but then wanted to push it harder as I got going. |
| Asics Equation 2 Miles: 4.00 | Treadmill Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile interval run. Made it through all but the last interval at the pace I was targeting. |
| Air Pegasus 25 Miles: 4.00 | Treadmill Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Tempo run for 3.25 miles. It was hard today. |
| Asics Blue And Silver Miles: 3.25 | Treadmill Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.80 | 0.00 | 0.00 | 0.00 | 0.00 | 4.80 |
| Didn't feel very good today but made it past 20 miles for the week, so that is a good thing. |
| Treadmill Miles: 4.80 | New Balance 690 Miles: 4.80 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Did progression run. Got to 4.24 miles in 30 minutes. That's my best yet. |
| Treadmill Miles: 4.20 | New Balance 310 Miles: 4.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.45 | 0.00 | 0.00 | 0.00 | 0.00 | 4.45 |
| Great run tonight. Was feeling it before I started and that carried over into the run. Ran 4.49 miles in 32 minutes of tempo running. |
| Asics Equation 2 Miles: 4.45 | Treadmill Miles: 4.45 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at about 7:25 pace. |
| Air Pegasus 25 Miles: 3.00 | Treadmill Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile. |
| Treadmill Miles: 1.00 | New Balance 690 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 4.15 |
| Nice 30 minute tempo run while watching a replay of the end of the 2010 NYC marathon. Perfect timing. |
| Treadmill Miles: 4.15 | New Balance 690 Miles: 4.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice 4 mile run in just under 30 minutes. Great start to the week! |
| Asics Blue And Silver Miles: 4.00 | Treadmill Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Treadmill Miles: 2.00 | New Balance 310 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Treadmill Miles: 3.00 | New Balance 310 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Pretty good tempo run. Did sub 7:00 pace for 4.38 miles in 30 minutes. |
| Asics Equation 2 Miles: 5.10 | Treadmill Miles: 5.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Treadmill Miles: 2.00 | New Balance 690 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 690 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Treadmill Miles: 2.00 | New Balance 690 Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 690 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| I have been running my tempo run successfully at the previous settings, so I programmed it to be a little faster. But I was able to get through it at this pace, too. I'm not sure if I'm getting faster or if my treadmill needs to be calibrated. I'll keep it at this pace for awhile and then bump it up sometime. |
| Treadmill Miles: 4.25 | New Balance 310 Miles: 4.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Nice little night run in Mesa, Arizona. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Only a mile again because I was super tired. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was in Mesa, AZ, so I got together with my buddy Burton J McCumber for an early morning run. It was a beautiful morning, and we both felt great, so we ran something like 6 miles along the canal. I saw the magic water fountain, so that is my new claim to fame. Thanks to Burt for taking time out of his sleep to run with me and for quadrupling my mileage for the week. |
| Asics Blue And Silver Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on a treadmill in a hotel in Flagstaff, AZ. |
| Asics Blue And Silver Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| I did the new tempo workout on my own treadmill. Surprisingly, I was able to run the full workout at the programmed speeds, despite eating too much all week. It's weird how I suddenly jumped in fitness even though I dropped my mileage. Too good to be true. |
| Asics Equation 2 Miles: 4.25 | Treadmill Miles: 4.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with speed intervals thrown in. |
| Air Pegasus 25 Miles: 2.00 | Treadmill Miles: 2.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Tempo run. |
| Treadmill Miles: 3.00 | New Balance 690 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Tempo workout again. This time for 30 minutes. I bumped up the pace slightly on some of the intervals. It was a good challenge. |
| Treadmill Miles: 4.25 | New Balance 310 Miles: 4.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| 4.32 miles in 30 minutes. Was challenging, maybe because I ran hard last night. Feels good to run a little more than I have been. |
| Asics Equation 2 Miles: 4.30 | Treadmill Miles: 4.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.05 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 |
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This turned out to be a pretty good run. I did my interval workout for 30 minutes and was able to complete all steps of it. That's pretty good for me. Even though I cover less ground in these interval workouts than the tempo runs, they are often more challenging because they get my heart rate up there. This week actually turned out really good for running. I enjoyed it and had several good runs. I missed Tuesday, which meant I couldn't miss any more days the rest of the week. But perhaps because of that, I enjoyed my runs more because I was consigned to the fact that I needed to run each of those days. Sounds confusing, so don't worry about trying to understand, but it makes sense to me. |
| Treadmill Miles: 4.05 | New Balance 690 Miles: 4.05 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| I had to stop after 5 minutes to answer the phone, so I just decided to start over and run 5 minutes longer than normal. So I got a little bump in mileage. 4.75 miles in 35 minutes. |
| Asics Blue And Silver Miles: 4.75 | Treadmill Miles: 4.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
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| Treadmill Miles: 4.20 | New Balance 310 Miles: 4.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
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| Asics Equation 2 Miles: 3.25 | Treadmill Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| I was running pretty well at sub 7:00 pace, but then it got hard, so I stopped at 3.25 miles and went back to work. |
| Air Pegasus 25 Miles: 3.25 | Treadmill Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| I had my best run in a good while tonight. I felt like I was running in the zone. I ran for 36 minutes and averaged 7 minute pace. And I got over 20 miles for the week! I'm planning to do the same next week, but it will be hard if I don't get up early. |
| Treadmill Miles: 5.10 | New Balance 690 Miles: 5.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 4.15 |
| I tried to do my tempo run for 30 minutes but only made 20 before slowing down. I wasn't in the zone this time. |
| Asics Blue And Silver Miles: 4.15 | Treadmill Miles: 4.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.05 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 |
| Interval workout for 30 minutes. Made it all the way through, even on the 11.5 mph interval (for 75 seconds). |
| Treadmill Miles: 4.05 | New Balance 310 Miles: 4.05 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Busy day today so have to settle for a token mile. |
| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Looks like my daughter brought another virus home from preschool that got us all sick. |
| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Treadmill Miles: 1.00 | New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| I've been sick and busy with other things and eating a little too much, so I thought I wouldn't be able to complete this tempo run, but I did. I'm excited about that. |
| Treadmill Miles: 4.25 | New Balance 310 Miles: 4.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| I had a day off from work, so I ran in the afternoon. It was 4.2 miles in 30 minutes. I didn't feel as strong today as yesterday. But that is my fifth run for the week, so I'm happy to have finished running earlier in the week than usual. Now I can just chow down on lots of sweets to celebrate Christmas, eh? Merry Christmas to all! |
| Treadmill Miles: 4.10 | New Balance 310 Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles in 30 minutes. I felt the aftereffects of eating too much for Christmas. |
| Air Pegasus 25 Miles: 4.10 | Treadmill Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.90 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 |
| Nice hard effort in Ladera Ranch. 4.9 miles in 34 minutes. That is about 6:54 per mile on hilly terrain but with low elevation. Felt great. |
| New Balance 310 Miles: 4.90 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles around Ladera Ranch. Weather couldn't have been more perfect. 7:30 pace, which was faster than I planned. Ran great on the uphills surprisingly. |
| New Balance 310 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| New Balance 310 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Finished off the week and the year with 400 m repeats on the streets. It was good. My fastest was 69 seconds (downhill). I made my weekly goal of 20 miles. And I am super proud of the accomplishment of completing my third straight calendar year in which I ran 5 days per week, every week. That makes me happier than any race I've run during that time. My mileage has dropped this year, but I have kept my commitment to myself and will continue with it. I have no predictions for next year. I know for sure that I'm running UV half marathon in June. Besides that, I'm not sure. |
| New Balance 310 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1174.20 | 0.00 | 0.00 | 0.00 | 0.00 | 1174.20 |
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| Asics Equation 2 Miles: 258.10 | Air Pegasus 25 Miles: 198.05 | Asics Blue And Silver Miles: 413.25 | Pearl Izumi Orange Streaks Miles: 38.70 | Treadmill Miles: 475.45 | New Balance 690 Miles: 87.20 | New Balance 310 Miles: 113.90 |
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