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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 155.10 | 3.00 | 19.15 | 1.75 | 179.00 |
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| Asics DSTrainer20 #1 Miles: 40.50 | Asics DSTrainer20 #2 Miles: 88.00 | Asics DSTrainer20 #3 Miles: 33.50 | Saucony Fastwitch #1 Miles: 17.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice to have Hal join in on the run. |
| Asics DSTrainer20 #2 Miles: 13.00 |
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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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| Asics DSTrainer20 #1 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| Went to the track and did a few fast miles around 7:15 pace.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| First Payson Canyon run of the year. Started at the mouth of the Canyon on did up-down run to ease the legs into the hill running. Always nice to run in the mountains in the summer.
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| Asics DSTrainer20 #1 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 DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 6.20 | 0.00 | 12.00 |
| Did another 10K time trial on the Speedy Spaniard course. This time it went a lot better than 2 weeks ago although I'm still pretty slow these days. Averaged 7:40-7:45 for most the miles. Finished around 47:30.
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| Asics DSTrainer20 #2 Miles: 12.00 |
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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 |
| Nice and cool this morning in the 50's it felt great. New shoes felt pretty dandy too.
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| Asics DSTrainer20 #3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.00 | 2.25 | 0.75 | 6.50 |
| Went to track for some mile repeats. Goal was to do 3 or 4 around 7 min pace. I was about dead after 3 so called it good. Stayed very close to 7 min pace but may have faded a few seconds on the last one. Seems like these should be easier since I used to run 1/2 marathons faster than this. Guess it's just part of getting old and being 5-7 lbs heavier than I used to be.
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| Asics DSTrainer20 #1 Miles: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice run down Payson Canyon.
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| Asics DSTrainer20 #3 Miles: 6.50 |
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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 |
| 7 easy miles on a beautiful morning in St George.
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| Asics DSTrainer20 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Longest run of the year! Need to gear up for a few 20 milers before STG.
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| Asics DSTrainer20 #2 Miles: 16.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Asics DSTrainer20 #3 Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.50 | 7.00 |
| Ran down to tree-lined road and did 4x800. Wasn't feeling great but managed to keep them all under 3:30, mostly around 3:25 I think.
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| Saucony Fastwitch #1 Miles: 7.00 |
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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 |
| Kim and I messed up and didn't hear the alarm to wake us up early enough for the planned Payson Canyon run. Ended up doing a longer run today so I can taper a bit for the Speedy Spaniard 10K next Monday.
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| Asics DSTrainer20 #2 Miles: 10.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| No long run today since I'm racing a 10K on Monday.
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| Asics DSTrainer20 #3 Miles: 5.00 |
| | Add Comment |
| | Race: |
Speedy Spaniard 10K (6.2 Miles) 00:46:10, Place overall: 33, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 5.70 | 0.50 | 10.00 |
| Not so speedy compared to prior years running this race, but I felt pretty good about the race and how things went compared to my earlier time trials on the same course. And it was actually kind of fun for a change and I managed to place 2nd in AD behind always-speedy Carl Hanson.
Different course since last time I ran, mostly on the new river trail with a kinda weird loop around the golf course the 1st mile. I'm sure I could do better if I could lose my xtra 5 lbs and get to my weight when I was running sub-40 or low 40's for 10K. But so far I haven't been motivated enough to do anything about cutting back on the chow or cutting out some of the junk food. We'll see how it goes between now and Nebo 1/2 marathon and SG marathon.
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| Saucony Fastwitch #1 Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Nice & easy. Actually feeling pretty good after the race yesterday.
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| Asics DSTrainer20 #1 Miles: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| Fun run down Payson Canyon. Need to get the legs ready for Nebo 1/2 in just over 5 weeks.
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| Asics DSTrainer20 #3 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Legs a little sore from yesterday's downhill run but not too bad. |
| Asics DSTrainer20 #1 Miles: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| No gas in the tank today I was pretty wimpy. But I got to 18 so I guess that's good. |
| Asics DSTrainer20 #2 Miles: 18.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 155.10 | 3.00 | 19.15 | 1.75 | 179.00 |
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| Asics DSTrainer20 #1 Miles: 40.50 | Asics DSTrainer20 #2 Miles: 88.00 | Asics DSTrainer20 #3 Miles: 33.50 | Saucony Fastwitch #1 Miles: 17.00 |
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