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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 209.00 | 13.00 | 19.50 | 0.50 | 242.00 |
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| Asics DSTrainer18 #1 Miles: 114.00 | Asics DSTrainer17 #4 Miles: 48.00 | Asics DSTrainer17 #5 Miles: 80.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Normally we do our tempo/speed work on Tuesday or Wednesday but since we'll be in St. George most of the week and the temps never get below 80 we figured we'd get the fast stuff out of the way with our 70 degree temps in SF. Plan was for 4 or 5 x 1 mile repeats with .25 walk/jog recovery. Decided it'd be easiest just to do this workout at the track. A bit breezy and still plenty warm around 70-75 degrees but I felt better than I expected. All miles were in the 6:45-7:00 pace range. |
| Asics DSTrainer18 #1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got up bright & early to beat the heat in St George on only 4-5 hours sleep after going to see Mary Poppins at Tuacahn last night (it was great!). Around 82 degrees when we left the condo but I didn't think it felt too bad. Maybe all that hot, muggy running we did in Florida/Georgia in June made us heat warriors! Just took it nice & easy after the hard workout yesterday. Now we're ready for the 112 degree forecast high for today! |
| Asics DSTrainer17 #4 Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Pretty much a repeat of yesterday but I was dragging even more today. Not much gas in the tank. I think it was a bit warmer today than yesterday. |
| Asics DSTrainer17 #5 Miles: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Last day in St George and hopefully the last 85 degree run for a while. We saw a family of quail and a road runner (the bird variety) during the run. |
| Asics DSTrainer17 #4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Asics DSTrainer17 #5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 3.00 | 0.00 | 0.00 | 19.25 |
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Nice long run today. Overcast and a bit windy with a few sprinkles or rain made for a good running weather. Ran mostly with Chad, Hal, Clay and Pat and had an enjoyable time. Took me about 9 miles just to get warmed up and in the groove but felt pretty good the last half of the run and even got in about 3 miles at MP and felt like I could have gone further. Also probably walked another mile or so. 8:25
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| Asics DSTrainer18 #1 Miles: 19.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8-miler in the early morning. Later went to the gym for 30 min XT + core. 8:27 |
| Asics DSTrainer18 #1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Did a hill workout similar to what we did a couple of weeks ago. These workouts are always tough but it did seem a bit easier to me than last time. Did 8 repeats like last time but did them a bit faster. 8:05 |
| Asics DSTrainer17 #5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Eight in the morning on a breezy smoky day. Later went to the gym for 30 min XT + core. 8:19
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| Asics DSTrainer18 #1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another 8-mile morning. Felt a bit sluggish today for some reason maybe cuz it was warmer than the last few days and a bit muggy. 8:27 |
| Asics DSTrainer17 #4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Got in 5 in the morning just before the rain started to pour, looks like Kim wasn't so lucky. Also went to the gym for 30 min XT. |
| Asics DSTrainer18 #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 5.00 | 0.00 | 13.00 |
| Did some faster miles today. After 4 mile warmup did 6 mile tempo run with 3 mile cool-down. Cheated a little bit and ran net downhill but mostly flat the last 3 or 4 miles. Warmer and more humid than I would have preferred and I think I got a bit dehydrated. The 3 mile cool-down was a death march. I was hoping this run was going to be easier than it ended up being. Tempo mile splits: 7:09, 7:12, 7:16, 7:13, 7:12, 7:05. Ave 7:11 |
| Asics DSTrainer17 #5 Miles: 13.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Nice 7-miler in the early morning. Then to the gym before lunch for 30 min XT + core. 8:24 |
| Asics DSTrainer17 #5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Morning 8 miler. Did some faster stuff but nothing structured (can you say 'fartlek'?!). Did a few strides, fast on the downhills, power up the hills, and had a few miles in the middle that ended up with pace in the MP range. 7:47 |
| Asics DSTrainer18 #1 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 miler in the morning. I wasn't loving the warmer more humid conditions. Later went to the gym for 30 min XT + core. 8:27 |
| Asics DSTrainer17 #4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First run of the summer down Payson canyon. We had a pretty good sized group and I enjoyed the run it's been a long time since we've done this. Ran mostly with Alan and Roman. Tried to take it pretty easy, this can be a risky run if you're not careful. 7:35 |
| Asics DSTrainer17 #5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six very easy miles in the morning. Quads a bit sore from the canyon downhill run yesterday. Later to the gym for 25 min XT. 8:57 |
| Asics DSTrainer17 #4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Had a good size group of runners turn out this morning, always helps to make the long runs go better. My legs especially quads are still beat up from the Payson canyon run so I kept the pace nice & easy. Even so the last couple of miles were kind of a death march. Very glad to be done. Now our family gets to go clean the church. 8:50 |
| Asics DSTrainer18 #1 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven easy miles in the early morning. I was dragging a bit didn't sleep so well last night so I decided to drop the last mile and do 7 instead of the planned 8. Later got to the gym for 30 min XT + core. 8:38 |
| Asics DSTrainer17 #5 Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 5.00 | 0.00 | 10.25 |
| Had some Yasso 800's on the agenda today. Trying to get some idea what kind of marathon shape I'm in. Didn't have high hopes for this workout between all the crud I've eaten the last few days and the warmer temps. But surprisingly things went pretty well, felt like I could have done the 10 repeats quicker or run a few more. So I figure for a flat marathon I could currently run somewhere in the 3:20-3:30 range (hrs:min) so that was my min:sec target for the Yassos. Hoping I can get that down to 3:10-3:20 before SGM. I tend to go out too fast when I do Yassos so I forced myself to be cautious on the first 5 and just focused on keeping my pace below 7 min/mi. Repeat (Recovery) times were as follows: 3:26 (3:24), 3:26 (3:14), 3:24 (3:21), 3:25 (3:17), 3:22 (3:19), 3:23 (3:15), 3:20 (3:15), 3:17 (3:13), 3:15 (3:15), 3:12. Ave: 3:21 So good news is my average was at the fast end of the range I was shooting for. I'll do this workout at least one more a few weeks before the marathon and shoot for 3:10-3:20. I'm hoping this puts me in good position to run sub-3:10 and PR at SGM. |
| Asics DSTrainer18 #1 Miles: 10.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy recovery run today. Ran up to the park to start line area of Speedy Spaniard to check things out. Nice to see lots of running club singlets everywhere. Later at work went to the gym for 30 min XT + core.
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| Asics DSTrainer17 #5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice run down Payson Canyon. Went a bit further and faster this time. 7:13 |
| Asics DSTrainer17 #5 Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Took it easy on the morning run, legs still not quite acclimated to the downhill running. Thought of going to the gym before lunch for some XT but decided to go for a walk instead. |
| Asics DSTrainer17 #4 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| A bit warm & muggy starting out this morning but later the clouds seemed to keep it cooler after the sun came out. It even sprinkled a tiny bit wish it would have done more. Ran with a bunch of people but finished out the last half mostly with Hal. Got in a few faster miles in the middle. 8:35 |
| Asics DSTrainer18 #1 Miles: 18.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice morning run, a bit cooler than we've had for a while. Later went to the gym for 30 min XT + core. 8:28 |
| Asics DSTrainer17 #5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.50 | 0.50 | 9.00 |
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Speed day: 4 or 5 x 1 mile repeats, goal pace sub-6:45. Always hard to wake up early and warm up to the idea of running fast. But too darn hot this time of year to do tempo runs after sunrise. Kim and I drove down to the bottoms and warmed up 2 miles into the canyon winds so that we could have a nice tailwind and some downhill to start out the repeats. Ended up going a little better than I was expecting and I was able to resist the urge to quit after 4 and add 1 more. But certainly wasn't easy. Did 3-4 minutes of jog/walk in between repeats. Split info (first 2 or 3 miles had nice tailwind and a bit of downhill, after that it was mostly flat with not much wind): 6:31, 6:28, 6:26, 6:34, 6:28.
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| Asics DSTrainer18 #1 Miles: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice relaxed morning run 8 miles. Legs felt surprisingly fresh after the speed workout on Tuesday but I kept the pace very easy in hopes of making Thursday's planned 20+ miler go as well as possible on not much sleep. Later at work I also walked a couple of miles. 8:48 |
| Asics DSTrainer17 #4 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 209.00 | 13.00 | 19.50 | 0.50 | 242.00 |
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| Asics DSTrainer18 #1 Miles: 114.00 | Asics DSTrainer17 #4 Miles: 48.00 | Asics DSTrainer17 #5 Miles: 80.00 |
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