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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1892.30 | 70.20 | 6.00 | 0.00 | 1968.50 |
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| Asics DSTrainer18 #1 Miles: 20.50 | Asics DSTrainer18 #3 Miles: 443.10 | Asics DSTrainer18 #2 Miles: 213.00 | Asics DSRacer Miles: 22.50 | Asics DSTrainer18 #4 Miles: 503.55 | Asics FujiTrainer #1 Miles: 378.40 | Asics FujiTrainer #2 Miles: 264.45 | Brooks Cascadia #1 Miles: 119.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Nice 7.5 miler to start the new year. Not as nice for Kimi who took a nasty fall on some slick ice :(. We didn't get out until around noon so temps were pretty nice for January near 40.
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| Asics DSTrainer18 #1 Miles: 7.50 |
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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 |
| Back to the regular grind. Went out nice and early in the dark for 6 miles. Temps around 20 didn't feel to bad for January. Later got to the gym for 30 min XT + core.
9:15
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| 9:17
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nice run today but a bit slippery in places. Probably could have put on the yak-trax.
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| Asics DSTrainer18 #3 Miles: 12.00 |
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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 |
| Pretty nippy this morning, started out sluggish but got feeling better as the run progressed. Later got to the gym for 30 min XT + core.
9:15
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Went out just before lunch. Was hoping to see some sunshine but Mother Nature had other ideas. For excitement I did a few hill repeats.
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| Asics DSTrainer18 #2 Miles: 6.00 |
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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 in the morning just in time to miss the worst of the storm. Later got to the gym for 30 min XT.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Had a delightful 6 mile run on the wonderful treadmill.
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| Asics DSTrainer18 #1 Miles: 6.00 |
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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 |
| Went out in the late morning work Kim. We tried out the yaktrax but ended up not needing them for most of the run. But they're pretty handy for the icy, snowy spots.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Drove up and did the Revolution Run at the Olympic Oval. Round and round and round we went. Plan was to do 48 laps which is close to a half marathon but due to some bad info from the timer chip computer dude we ended up with 49. Who knows maybe we even did 50. Felt pretty good especially towards the end.
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| Asics DSTrainer18 #2 Miles: 13.50 |
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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 |
| Nice morning run, temps not too bad for January close to 30 degrees and no wind. Later went to the gym for 30 min XT + core.
9:02
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Went out just before lunch and enjoyed a nice sunny run. Only around 30 degrees but felt good with the sunshine. Did 5 hill repeats and felt pretty good. Not too bad for January running much nicer than last year.
8:27
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today as I'm taking a bit of a rest week after a long run of 40+ mile weeks. I did get to the gym for 30 min XT + core.
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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 miles just before lunch in some hazy sunshine.
8:45
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Race: |
St George Half Marathon (2:10 pacer) (13.1 Miles) 02:09:37 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Had a great time pacing the 2:10 group with Kimi at the St George Half Marathon. The weather was absolutely fabulous and we had a good little group we led to the finish line in style.
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| Asics DSTrainer18 #3 Miles: 13.10 |
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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 |
| Last run in the sunny & warm land of St George for a while. Went out on the Bear Claw Poppy trail with plans for 7 miles. But miscalculated and ended up needing 10 miles to get back to the condo.
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| Asics DSTrainer18 #3 Miles: 10.00 |
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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 |
| Had a real nice late morning run with Kimi. The hazy sun of SF isn't quite like the St George sunshine I've been enjoying but for January I can't complain. Too bad we need the moisture so bad I hope we get some storms soon!
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| Asics DSTrainer18 #2 Miles: 6.00 |
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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 miles in the early morning gunky air with Kimi. Legs felt better than I expected so that was nice. I just really need to do a better job not eating so much junk and work on my winter gut!
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 miles just before lunch in gaggy air. Hope we can get rid of this inversion soon.
8:24
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| Asics DSTrainer18 #2 Miles: 6.00 |
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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 in the morning with Kimi. Later did 30 min XT at the gym.
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles with the lovely and talented Kimi. Dang dogs started barking at 4:50am so we got up and got in 6 miles before meeting up with the SF regulars for 8 more. It was BRRRR cold down in the river bottoms. My nose & cheeks did this weird thing they do sometimes when it's very cold where they go numb and I can't breathe through my nose. It kind of freaks me out and makes me claustrophibic and on the verge of hyperventilating and passing out. Also my face sorta gets frozen in a weird expression so I look like The Joker and I freak everyone else out. Weird stuff, I don't really like it! But on the bright side I got in 48 miles this week, my highest total since before SGM.
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| Asics DSTrainer18 #2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Working at home today so decided to wait until just before lunch so I could catch some sunshine and not have to worry about frozen-face weirdness. Ran solo and did 6 hill repeats along the way, trying to build some leg strength and prep my legs for faster running.
8:22
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| Asics DSTrainer18 #3 Miles: 6.50 |
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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 |
| Relaxed 6 miles with Kim in the early morning. Then later got to the gym at work for 30 min XT. Managed to get to 4 minutes planking last night but not without lots of encouragement/coaxing/whip-cracking from Kim. Thanks babe! Looks like I might also be down 2 or 3 lbs since first of the year. Nice to see my motivation slowly returning after taking a break since BCM.
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles with some "far-tlek-ing across the universe...". Working at home today so went out with Kim just before lunch. Didn't really have plans for any kind of speed/tempo workout, but Kim seemed to have some extra umph so she ended up doing a few mile repeats, I think mostly in the 7:30-7:50 range. I joined her for some of the fun but also decided to test out my seem-to-be-recovering hamstrings by doing a 1/2 dozen or so strides. So far so good, all in all it ended up being a fun little run. Hopefully my hammies are happy tomorrow.
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| Asics DSRacer Miles: 6.50 |
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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 miles solo in the early morning on very sloppy, slushy roads. Had the yak-trax on for the first little while but it was too warm for them to be useful so ran without them most the run. My shoes were entirely soaked by the end of the run but I still enjoyed myself. Later got to the gym for 30 min XT and some pushups. Tonight I'll try 4 mins of plank and see if it's any easier than last time.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Foggy morning out and lots of black ice I had to be very careful. But luckily I made it home in one piece without biffing it along the way.
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Ran with the gang in the early morning. Temps in the low to mid 20's felt much nicer than last week so no freeze-face problems. But didn't have a whole lot of oomph I think my 60-min massage yesterday (more of the painful variety rather than the relaxing kind) might have had something to do with it.
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| Asics DSTrainer18 #3 Miles: 14.50 |
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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 miles easy in the early morning. Then later to the gym for 30 min XT.
8:51
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| Asics DSTrainer18 #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 |
| Went out at just before lunch when the sun had come out after earlier snow. Nicer day than I was expecting. Did 7 or 8 strides along the way.
8:26
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| Asics DSTrainer18 #3 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 |
| 6 miles in the early morning cold & wind then before lunch 30 min XT + core at the gym.
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Went out around 10:30 and had a nice run with a half dozen hill repeats. Did 5 mins of plank in the evening.
8:19
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| Asics DSTrainer18 #3 Miles: 6.50 |
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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 |
| Easy 5 miles in the morning with Kimi and Janae. Later went to the gym for a 30 min gentle XT workout and some pushups.
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| Asics DSTrainer18 #3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Had a nice 15 miler to finish out the week on a warmer than usual and windier than usual morning.
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| Asics DSTrainer18 #2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Taking a bit of a rest week this week. Went out at 6am with Kim & Janae in a light drizzle for 4 miles. Roads were mostly ok but had a few slick/slushy spots that were hard to detect in the dark, but thankfully nobody biffed it. Later got to the gym for 30 min XT + pushups to go along with my 5 minute plank last night.
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| Asics DSTrainer18 #2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Nice 7 mile run in the sun just before lunch. Did 8 strides along the way.
8:13
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| Asics DSTrainer18 #3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off from running since this is a rest week. But I did get to the gym for 30 min XT + pushups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Got out around 9:30 on an overcast but pleasant running day. Light rain off & on. The main excitement for todays run was 6 hill repeats.
8:17
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| Asics DSTrainer18 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today but got to the gym for 30 min XT + pushups. Looking forward to 16 miles tomorrow!
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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 |
| Nice to get the first 16 miler in the books. Pretty warm morning most everyone had shorts but there were a few chilly spots by the fields. I was very bummed to see Kim trip and go down hard toward the beginning of the run. That's 3 times this year and twice in 2 days! Hopefully that's enough of that nonsense. Felt pretty dandy during the middle of the run so I picked up the pace for a few miles.
8:55
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| Asics DSTrainer18 #3 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Slept in a bit and got out around 7:15. Wind was pretty potent at our house but ended up not being so bad during the run. Felt pretty clunky at first but felt pretty good by the end. Also did 5 min plank last night and plan on doing some pushups later today.
8:33
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| Asics DSTrainer18 #2 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 |
| Another nice morning run 35 degrees and very little wind. We've really been spoiled this month with the warmer temps even while getting lots of storms. Hope we're done with the single digit mornings until the end of the year. Also got to the gym for 30 min XT.
8:29
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| Asics DSTrainer18 #3 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 |
| Warmed up a mile with Kimi then headed over to do some hill repeats. Not so fun with the steep headwind on the uphills but I was able to zone out a bit and was done before I knew it. No blazing speed involved today but always good to get in some hills.
8:45
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| Asics DSTrainer18 #2 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 |
| Nice morning easy 6 mile run, some with Kimi and some solo. Later got to the gym for 30 min XT. Planning on some core/plank tonight.
8:39
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| Asics DSTrainer18 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice 4-miler in the early morning with Kimi-loo. Also did 4 min plank last night (didn't have it in me to try for 5 min this time) and maybe I'll do some pushups later today.
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| Asics DSTrainer18 #2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Nice 16 miler with the gang. Legs got a little tired the last couple of miles.
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| Asics DSTrainer18 #3 Miles: 16.00 |
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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 |
| Nice relaxing morning 6 mile run. Later got to the gym for 30 min XT + pushups.
8:33
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| Asics DSTrainer18 #4 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 |
| Ran a few up-tempo miles including 2 with Kim. Felt pretty good other than my legs telling me my pace should be faster than what the garmin is telling me.
8:25
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| Asics DSRacer 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 |
| Six miles in the early morning then later to the gym for 30 min XT + pushups.
8:21
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| Asics DSTrainer18 #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 |
| Had a delightful 7 mile hill workout today. Did 6 .35 mile hill repeats and was lucky to get not only a stiff headwind but pelting rain in the face as well during the uphills! By the end of the run I was entirely soaked to the gills. Awesome!
8:32
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| Asics DSTrainer18 #3 Miles: 7.00 |
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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 |
| Nice & easy 5 mile run in the early morning. Then later to the gym for 30 min XT + core.
8:36
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| Asics DSTrainer18 #4 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 |
| Quite a windy blustery morning but at least it didn't rain on us. This was a hard 13 miles even though the pace wasn't all that speedy. Between the wind and my left calve cramping up on me I was having a rough time. Thinking I'll take a rest week next week and hope the legs are ready for 18 next Saturday.
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| Asics DSTrainer18 #3 Miles: 13.00 |
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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 miles in the early morning. Felt pretty sluggish I couldn't seem to get any mojo going at all. Later went to the gym for 30 min XT + core.
9:04
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Went out around 10am with Kim. After 2 mile warm we did a couple miles around 7:50 (nice job Kimi!!) then parted ways and I got in a couple more sub-7 miles and a cooldown mile.
8:14
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| Asics DSTrainer18 #3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running but I did get to the gym for 30 min XT + core and I hope to get outside in the sun for a walk a little later this afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Went out around 10am for my hill workout. Overcast but pretty warm in the mid 40's. Felt pretty good running the hills. On the last mile back home I noticed my overall ave pace was just behind the 8-min dude so I sped up just enough to catch him. Probably my first sub-8 overall run since fall.
7:59
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| Asics DSTrainer18 #4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Out bright & early for an 18-miler. A bit nippy but not much wind and sun came out towards the end. Too bad the hamstring bum-itis flared up a bit, just need to keep the pace around 9 min/mile to keep it happy it seems.
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| Asics DSTrainer18 #2 Miles: 18.00 |
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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 on a very dark, windy but warm morning. Gotta love the first week of early morning running after daylight savings kicks in. Legs still a bit weary from the 18-miler on Saturday. Later I went to gym for 30 min XT + core.
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| Asics DSTrainer18 #4 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 |
| Early morning 7 mile run mostly with Kimi before the snow started falling.. I was pretty sluggish, seems like I don't ever do very well in humid cold weather.
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| Asics DSTrainer18 #3 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 |
| Six miles in the early morning. Then later to the gym for 30 min XT and some pushups.
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| Asics DSTrainer18 #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 |
| Did a wimpy hill workout just before lunch. Nice sunny day but I just didn't have much mojo going for me, I think the dang daylight savings has me off-kilter a bit this week.
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| Asics DSTrainer18 #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 |
| Six miles in the morning with Kimi. Nice to not feel so sluggish finally after being dead-legged all week. The bum-itis seems like to be ok with 9 min miles so I figure I'll just keep the pace around there for now and make sure I don't mess anything up for Boston.
Later got to the gym for 30 min XT + core.
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| Asics DSTrainer18 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Nice morning relaxed run mostly with Kim, Hal, and Ryan.
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| Asics DSTrainer18 #3 Miles: 12.50 |
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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 |
| Nothing too exciting just my standard Monday routine - 6 miles easy in the morning then later to the gym for 30 min XT + core.
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| Asics DSTrainer18 #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 |
| Hill repeats.
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| Asics DSTrainer18 #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 |
| Six miles in the morning plus XT & core at the gym before lunch.
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| Asics DSTrainer18 #3 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 |
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| Asics DSTrainer18 #4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today but did get to the gym for 30 min XT + pushups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ouch!
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| Asics DSTrainer18 #3 Miles: 20.00 |
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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 miles in the morning and 30 min XT + core just before lunch.
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| Asics DSTrainer18 #4 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 |
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| Asics DSTrainer18 #3 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 |
| Six miles in the morning and 30 min XT + core just before lunch.
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| Asics DSTrainer18 #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 |
| Did 6 hill repeats along the way.
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| Asics DSTrainer18 #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 |
| Six in the morning with Kimi. Also went for a long walk at work in the afternoon and did some pushups.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice & easy long run on a nice morning. Had a pretty good size group show up today.
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| Asics DSTrainer18 #4 Miles: 14.00 |
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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 in the morning to finish out the month about 1 day shy of 200 miles. Also did a late morning and afternoon walk at work probably 3 miles total.
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| Asics DSTrainer18 #2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Asics DSTrainer18 #4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today as my back & hip have been a little funny the last couple of days. But I did get to the gym for 30 min XT + core.
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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 |
| Got out the door early with Kimi. I think I'm about ready now to not be seeing snow on the ground. Around 30 degrees but actually not so bad since not much wind. Did 5 hill repeats.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Nice 20 miler with Kim and the gang but mostly with Hal and Pat the last 1/2 of the run. Glad that my back & hip gave me no trouble but still have to run 9-10 min pace to keep the hamstring happy and I feel pretty old and out of shape. In 2 weeks we'll be in Boston!
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| Asics DSTrainer18 #4 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper time. No run today but did get 30 min XT + core at the gym and a nice walk with Kimi in the evening.
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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 |
| Went out at 9 with Kimi on a beautiful spring morning. Nice & sunny around 45-50 degrees and very little wind. Only downside was my old man legs were so tight and my shins kept bugging me. Hopefully the massage therapy Kim and I did today will help things out and put us in good shape for Boston!
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| Asics DSTrainer18 #3 Miles: 5.00 |
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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 |
| Five in the early morning. Also went for a walk at work before lunch and in the late afternoon probably around 3 miles.
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| Asics DSTrainer18 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Early morning run including 4 hill repeats. Also did some core work in the evening. Feeling lots of fatigue lately for no good reason. Perhaps allergies are tiring me out my eyes are itching like crazy today.
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| Asics DSTrainer18 #4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Went to the gym at work just before lunch. Had planned on doing 30 min XT but ended doing 10 min XT + 2 mile run on the dreadmill. Also did some core.
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| Asics DSTrainer18 #1 Miles: 2.00 |
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| | Race: |
Herriman Half Marathon (pacer) (13.1 Miles) 02:19:53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Had a nice time pacing this race with Kimi. Perfect weather and a fun although challenging course. I was glad we were pacing and not racing. My ultra training book says I need to get used to running slower than I'm used to so this run and Boston in 9 days with lots of 10 min miles should be just dandy. The slower pace makes my ornery hamstrings happy too so that's nice.
We had a couple runners stay with most of the way and sometimes a few others would join in. I think most of them finished 30s or so ahead of us. Nice!
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| Asics DSTrainer18 #4 Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the morning and 30 min XT + core at the gym just before lunch.
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| Asics DSTrainer18 #3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the morning hours. Also a little walking after the run and also at work in the afternoon probably around 2 miles.
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| Asics DSTrainer18 #2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| About the same as yesterday but added in 3 hill repeats.
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| Asics DSTrainer18 #3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the morning. Also 30 min XT plus core at the gym in the afternoon.
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| Asics DSTrainer18 #2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Final run before heading to Boston.
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| Asics DSTrainer18 #3 Miles: 4.00 |
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| | Race: |
Boston Marathon (26.2 Miles) 05:14:58 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.50 | 0.00 | 0.00 | 0.00 | 26.50 |
| Today was a PR day! Slow marathon PR that is! Ran with Kimi and Alan Nybo on a gorgeous day in Boston, albeit a bit warm for running. Between being sick all week and an ornery knee Kim was in some serious pain around 15 or 16 miles and it turned into a jog/walk after that. She begged me to run on ahead but with what happened last year and running together then but being stopped a half mile from the finish I REALLY wanted to cross the finish line together. So it was an easy decision for me to stick with her and just enjoy the day, the race, and the absolutely amazing Boston spectators. Wow what a rush to be at this event on this special year. We had already fallen in love with the city and it's residents after last year and all the kindness they showed us but I think we even feel more connected after this year's race. And seeing Meb win the Men's race was another bonus.
Also enjoyed a few days to do a lot of walking around the city, mingling with other runner's and making new friends, visiting some museums, eating too much good stuff, and just generally enjoying ourselves. And I can now honestly say that I went to Harvard AND MIT!
Fun, fun stuff!
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| Asics DSTrainer18 #4 Miles: 26.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running but lots of walking around Boston and having a dandy time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run but more fun walking around Boston before our flight home, mostly hung out around the Harvard campus.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Back home run but still no running, maybe not for a while yet as I take some time off to hopefully finally make my hamstring tendon-bum-itis all better.
I did get out for a couple of walks in the morning/afternoon. Probably around 3 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did 30 min XT + core at the gym. Feels like a cold is coming on with scratchy throat and just feeling tired. Maybe I'm getting what Kim had a week and a half ago. Just glad it waited until after Boston to hit. Hitting the vitamin C and Zicam all day. Bleh...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Felt lousy all weekend with sore throat, still feeling pretty crummy today. Went to gym before lunch and did some gentle XT 20 mins. Then hopped on the treadmill to attempt a run but just wasn't feeling the love so stopped after 1 mile. First I've been sick for about 3 years I forgot how not fun it is.
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| Asics DSTrainer18 #1 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Starting to feel a little better today. Kim and I ran 3 miles on the trails near the ball park area and also did some walking just over another mile for me. Can still feel the tendon-bum-itis I wonder if it will ever go away. Going to stick with low mileage, all slow running (9-10 min/mi) and lots of XT and walking for a while and see what happens.
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| Asics DSTrainer18 #3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four very gentle miles at work in the sun before lunch. Still hacking like a madmen at least in the evenings. Bleh.
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| Asics DSTrainer18 #1 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice to get out in the sun even with my coughing fits. Even did 3 hills during the run.
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| Asics DSTrainer18 #4 Miles: 4.00 |
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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 |
| Slept in a bit then enjoyed a nice 8 mile easy run with Kimi on a quite warm and lovely morning, albeit a bit windy. Best I've felt all week by a long shot so hopefully the dang cold I've had all week is about wrapped up. But kinda bummed that Kim's knee is still being a problem child once we get to about 5 miles or so into the run.
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| Asics DSTrainer18 #3 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 |
| Five in the early morning. Also went for a couple of walks at work probably around 3 miles or so.
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| Asics DSTrainer18 #3 Miles: 5.00 |
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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 |
| Similar to yesterday. Actually felt pretty good on the run for a change, hopefully the trend will continue and I can conquer the bum-itis.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Five in the early morning including 4 hill repeats. Also got to the gym for 30 min XT + core.
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| Asics DSTrainer18 #3 Miles: 5.00 |
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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 |
| |
| Asics DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Asics DSTrainer18 #3 Miles: 9.00 |
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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 in the early morning on a nippy morning. Also went for a couple walks at work probably another 3 miles.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Another cold morning for May for my 5 mile run. Also walked at work probably around 2 miles.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 miles in the morning including 5 hill repeats. Also went for a walk in the afternoon maybe around 1.5 miles.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Just went for a couple walks at work.
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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 DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Longest run since Boston. I feel OK at slow paces but dang hamstrings and feeling out of shape keep me from doing much faster than about 8:50 pace. Nice to see the gang and beautiful morning, haven't been out on a Saturday run with the group since before Boston.
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| Asics DSTrainer18 #3 Miles: 11.00 |
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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 in the early morning. Also did some walking probably around 3 miles for the day.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Five easy miles in the morning. Also got to the gym for 30 min XT just before lunch and walked about a mile in the afternoon at work.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Today's run featured 5 exciting hill repeats.
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| Asics DSTrainer18 #3 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Been loving these 55 degree mornings!
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| Asics DSTrainer18 #4 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 |
| |
| Asics DSTrainer18 #3 Miles: 13.00 |
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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 7 miler with Kim on a lovely Memorial Day morning.
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| Asics DSTrainer18 #3 Miles: 7.00 |
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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 |
| Five miles in the early morning. Also got to the gym for 30 min XT + core.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Did 5 hill repeats along the way.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run just 30 min XT + core and a long walk in the afternoon.
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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 |
| Perfect morning for a 5 mile run around 55 degrees with the sun coming out toward the end.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Beautiful morning to be out.
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| Asics DSTrainer18 #3 Miles: 13.50 |
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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 |
| Loving these 55 degree mornings with a sunrise ending!
Also got to the gym before lunch for 30 min XT + core.
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| Asics DSTrainer18 #3 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 |
| Got in 6 hill repeats during the run.
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| Asics DSTrainer18 #3 Miles: 7.00 |
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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 |
| 5 easy miles with Kimi in the countryside outside of Silkeborg, Denmark in the early morning.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Morning run with by the ocean with Kimi near Rekjavic, Iceland.
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| Asics DSTrainer18 #4 Miles: 3.50 |
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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 |
| Did a bit of running up/down a scenic hill trail by a canyon on the south coast of Iceland and also ran 4.5 miles trying not to get lost in Harvarfjordnor, Iceland.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Last Iceland run with Kimi in the morning. Ran out to the LDS meetinghouse for the Rekjavik branch. Ran into the Elders preparing for 1st baptism of the year for Iceland and had a nice chat. Sure had a great time in both Denmark and Iceland.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| First run in SF after our Denmark/Iceland trip. Thought I'd feel mega-sluggish with the jetlag factor and being back at elevation and feeling fat/out-of-shape. But surprisingly felt pretty good and quite enjoyed the run. I suppose the crash-and-burn will happen later.
Also got to the gym for 30 min XT + core.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Still feeling good. Also went for a long walk at work.
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| Asics DSTrainer18 #3 Miles: 5.00 |
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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 |
| Ran some hills. Probably the best I've felt all year as far as the hills went. Guess there's something to be said for the healing powers of going on vacation. Also went for a long walk just before lunch at work.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Five miles in the early morning. Ran into to Darin and ran a few quicker miles (for me not for Darin) with him. I'm certainly out of shape but my legs are feeling better this week than they have all year. Hope it's the beginning of a great training cycle looking forward to a 50 miler in 2015.
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| Asics DSTrainer18 #3 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Asics DSTrainer18 #4 Miles: 10.00 |
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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 in the early morning on a beautiful day. Also got the gym in the afternoon for 30 min XT + core.
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| Asics DSTrainer18 #3 Miles: 6.00 |
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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 |
| Nice 5 miler in the morning. Tried out my new trail shoes looks like they're a keeper.
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| Asics FujiTrainer #1 Miles: 5.00 |
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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 |
| Nice morning run including 5 hill repeats.
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| Asics DSTrainer18 #4 Miles: 6.00 |
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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 |
| Nice easy run in the early morning.
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| Asics DSTrainer18 #3 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 |
| Early morning run with the few guys that showed up. Seems everyone is this group is gimpy, lots of stops, walking, taking it easy, etc. I didn't mind at all since I'm as gimpy as the next guy.
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| Asics DSTrainer18 #4 Miles: 13.00 |
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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 |
| AM: Dandy 5 mile run to start the week. 8:25
PM: 30 min XT + core
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| Asics DSTrainer18 #3 Miles: 5.00 |
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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 |
| Happy July! Guess that means it's time to start running down Payson Canyon once a week. Enjoyed a dandy 7 miler with a vanload of crazy early morning riser runners. Hopefully tomorrow my legs still think it was a dandy run.
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| Asics DSTrainer18 #4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today to give the legs some recovery time after the first Canyon run of the year yesterday. I think the hill repeats I've been doing helped me not be to be quite as sore as Kimi.
I did get in a long walk in morning and 30 min XT + core at the gym in the afternoon.
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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 |
| Nice & easy 6 miler in the early morning. Quite warm today compared to recent mornings. Felt good but not great after the canyon run on Tuesday.
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| Asics FujiTrainer #1 Miles: 6.00 |
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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 |
| Five miles running and another mile walking.
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| Asics DSTrainer18 #3 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 |
| |
| Asics DSTrainer18 #4 Miles: 13.00 |
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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 |
| AM: 5 mile run and a mile or so walk.
PM: 30 min XT + core
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| Asics FujiTrainer #1 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice run down Payson Canyon. Felt good so I pushed a little harder and went a little longer than last week. Hopefully it was a good choice.
7:32/mi
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| Asics DSTrainer18 #3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Walked a couple miles in the morning and hit the gym in the afternoon for 30 min XT + core. Legs feel about the same as last week after the canyon run just a little sore in the quads but no big deal.
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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 in the morning. Warm and very muggy I had flashbacks of last year running in Florida and Georgia. Last mile or so was tough.
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| Asics FujiTrainer #1 Miles: 6.00 |
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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 |
| Five miles in the early morning the later 30 min XT at the gym before lunch.
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| Asics DSTrainer18 #3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Tried something different today. Went with Tyler S and a few others up near Payson Lakes and ran/hiked up to trail to the top of Loafer Mtn and back down. Super hard in places but the cool temps, wild flowers, mountain goat encounter, and views at the end made it worth it. I marked the 12 miles as easy but they were anything but. Took us 4 hours and felt like a 20 miler. Somehow managed NOT to face-plant on the way back down but I'm thinking I'll be might sore in some new places tomorrow.
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| Asics FujiTrainer #1 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Down in St George. Massively sore after the trail running initiation on Saturday. Decided to bag the run and go for a 5 mile walk instead. I'll probably get some swimming in later as well.
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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 |
| Desert trail run/hike in the early morning trying to beat the heat in St George. Attempted the 3rd ravine loop which is supposed to return via the 2nd ravine but somehow I ended up coming down the 1st ravine which doesn't have much of a trail. Strangely enough I ran into a highschool classmate and her husband coming up the ravine while I was going down.
Also as payback for me not biffing it during the Saturday run the running gods decided I should wipe out today. Wasn't even doing anything hard just walking along the trail and I'm suddenly rolling along the ground. Other than a few scrapes and scuffs I seem to be fine. Actually felt pretty good for most of the run/hike.
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| Asics FujiTrainer #1 Miles: 5.00 |
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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 |
| Still in St George. Tried a regular old 5-mile road run. Took it nice & easy as I baby my aches and pains from Saturday and from my tumble yesterday. Felt pretty good I think the swimming helps a lot to quicken recovery.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Had planned for a running rest day today and went for a 2 mile walk in the morning with plans for 30 min XT at the gym later. But it looked more appealing to go outside in the sun than be stuck in a stuffy gym and my legs felt pretty fresh so I ended up doing a 3.5 mile run just before lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Nice easy run in the early morning.
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| Asics DSTrainer18 #3 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Morning run with the gang. Seem to be pretty much recovered from the trail run leg thrashing from last week.
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| Asics DSTrainer18 #4 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran 5 in the early morning. Then before lunch for in 2.5 more at work. Also walked about a mile.
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| Asics DSTrainer18 #2 Miles: 2.50 | Asics FujiTrainer #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Payson canyon downhill run in the morning. I think I finally have my canyon legs, no complaints from my quads or anywhere else after the steep downhill miles at moderate pace.
7:29
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| Asics DSTrainer18 #4 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Mostly walked today but did manage 2 gentle run miles. Very little if any soreness after the canyon run yesterday so I think my downhill legs are good to go.
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| Asics FujiTrainer #1 Miles: 2.00 |
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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 |
| So nice to see my Kimi girl doing better after battling back problems the last while. We went out in the morning and had fun watching all the speedy Spaniards run by.
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| Asics DSTrainer18 #4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles in the early morning. Also probably walked a mile or 2.
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| Asics DSTrainer18 #4 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Nice morning to be out albeit a bit smoky with all the forest fires. My endurance is still kind of wimpy on these long runs but I was happy to get to 16.
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| Asics FujiTrainer #1 Miles: 16.00 |
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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 in the early morning. Quite hot and windy I didn't love it towards the end. Later I also did a bit of walking/hiking on the BST close to work before lunch. Plenty hot but I wasn't working very hard so it was fine. I suppose a little heat training is a good thing.
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| Asics DSTrainer18 #4 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 |
| Great little run down Payson Canyon. Legs feeling pretty good, quite enjoyable, although I did get a little pooped the last mile.
7:28
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| Asics FujiTrainer #1 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Rest day. Did some walking and just over a couple miles easy running. Legs feel pretty dandy after the canyon 10 miler yesterday.
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| Asics DSTrainer18 #4 Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Asics FujiTrainer #1 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy morning run.
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| Asics DSRacer Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Nice long run this morning with the dudes. I think the later miles are finally starting to feel easier, maybe the endurance is finally coming.
8:51
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| Asics DSTrainer18 #4 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Early morning run. Always seem a bit antsy on Mondays about going back to work. Couldn't seem to get the sluggishness out of my legs the entire run.
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| Asics FujiTrainer #1 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Another dandy Payson Canyon downhill run. Temps nice and cool it felt great. Every week it feels a little easier, ave pace today was the fastest I've done this year (7:21). It was nice to to run with Ken K and have him help keep me talking to distract me from the tiredness towards the end. I'm still really wimpy on uphill so I probably should try and do more of that, maybe on Thursdays.
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| Asics DSTrainer18 #4 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Some light recovery miles in the morning + some walking/hiking on the BST. Saw 3 2-point bucks on the BST all with nice new fuzzy antlers.
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| Asics FujiTrainer #1 Miles: 3.00 |
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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 |
| Seven easy miles in the early morning with Danny boy.
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| Asics DSTrainer18 #4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 0.00 | 0.00 | 0.00 | 19.30 |
| Was only planning to go 18 today but Dan made me go around the golf course which put me over 19. I was smart this time and went out a little slow the first 5-10 miles which made the later miles much more enjoyable. Still plenty tired though.
8:55
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| Asics FujiTrainer #1 Miles: 19.30 |
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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 |
| Felt pretty sluggish this morning. Settled for a gingerly 5 miles. Also went for as brisk walk on the BST before lunch.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| Another dandy Payson canyon run. 7:10 ave pace.
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| Asics FujiTrainer #1 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Taking it a little easy this and legs tired after the canyon run so just ran 2 miles and walked another 1 or 2.
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| Asics DSTrainer18 #4 Miles: 2.00 |
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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 |
| Still a bit sluggish and got caught in the rain! Slogged through 5 miles.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Asics DSTrainer18 #4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Dandy trail hike/run with Kimi up to top of Loafer and back. Fun stuff! Hard to know how to count these miles so I'll just do what I did last time and count 12 miles.
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| Asics FujiTrainer #1 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 6.5 miles in the early morning. Then before lunch did a bit of heat training good for 2 more miles.
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| Asics DSTrainer18 #3 Miles: 2.00 | Asics DSTrainer18 #4 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 |
| Did a half dozen or so hill repeats.
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| Asics FujiTrainer #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 |
| Six in the morning. Liking this cool rainy weather.
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| Asics DSTrainer18 #4 Miles: 6.00 |
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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 |
| Six in the morning on a nice cool day. Also got a couple more miles in the sun just before lunch.
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| Asics FujiTrainer #1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| So this was the fun for today.... wake up at 4:10 and get running gear on, drive to Salem and arrive at 4:45, climb in a suburban with 11 other runners and head toward the top of Payson Canyon, dropping bags/coolers full of drinks at various spots along the way. About 1/2 way up Payson Canyon it starts to rain. Just below Payson Lakes it starts to pour, sheets of rain & hail, wind, completely crazy. At the Payson Lakes campground turnoff we park and wait for 10-15 minutes in hopes the weather will improve. No letup at all so we head down the canyon, pick up our drinks, still raining in Payson city so we head back to Salem, get in our vehicles, go home, and go to bed. Then around 7:30 Ludlow texts that he's going out at 8am, weather looking better. Get up, get ready again, go outside to find that miraculously the weather has done a complete 180 and it's sunny & cool, near perfect for running. Meet up with various runners from the earlier failed canyon run and we have a dandy run. I let Dan trick me again and end up with 21.5 miles instead of the planned 20 miles, and that's even with walking another mile at the end to get to the van. Get home around noon. A dandy Run4Fun day!!
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| Asics DSTrainer18 #4 Miles: 21.50 |
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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 miles nice & easy in the early morning. Had only planned for 5 but I spaced off and forgot to go up 2nd hill so 6 seemed to be ok too.
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| Asics FujiTrainer #1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Another dandy run down Payson Canyon. Wasn't sure how I'd feel after the 21.5 miler on Saturday but with the nice cool temps and Ken K to push the pace a bit I felt pretty good. Nice to run a few sub-7 min miles. Overall ave pace was right about at 7 min.
HAPPY BIRTHDAY TO KIMI STILSON LEE!!!
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| Asics DSTrainer18 #4 Miles: 11.00 |
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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 |
| Five easy in the early morning hours. Didn't feel too bad after the harder downhill run yesterday. Later did a little hiking in St George in the Chuckwalla trail area.
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| Asics DSRacer Miles: 5.00 |
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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 |
| Early morning run in St George. Temps not too bad in the mid 60's. Did a couple miles worth of tough uphill.
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| Asics FujiTrainer #1 Miles: 7.00 |
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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 |
| Nice trail run in St George: Chuckwalla->Becks Hill->Paradise Rim->Turtle Wall.
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| Asics FujiTrainer #1 Miles: 5.00 |
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| | Race: |
Southern Utah Half Marathon (PACER) (13.1 Miles) 01:59:56 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Had an great time running as the 2 hour pacer!
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| Asics DSTrainer18 #4 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Went with Kimi over to base of Harry's Hill for some mile hile repeats. Ended up going up Harry's 3 times. Glad to feel like the uphill is getting easier for me. Also planning some hiking for later today.
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| Asics FujiTrainer #1 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 |
| Nice 6 miler in the early morning. Also got in 2 more sun/heat miles just before lunch.
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| Asics DSTrainer18 #4 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 |
| Nice early morning 7 miler in the dark. Legs feeling pretty good other than I can still always feel the tendon-bum-itis in the right leg when I stretch. But at least it's not bothering me when I run. But I'm still chicken to do any kinds of strides or abruptly speed up. But don't seem to be any worse for the wear pushing sub-7 pace on the downhill runs so I'll continue to do that and call that my speed-work/tempo running. Starting to get excited for SGM. I think my plan will be just to try and BQ (sub-3:25).
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| Asics FujiTrainer #1 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 |
| Pretty much a repeat of Tuesday. Temps nice & cool today, gotta love this time of year.
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| Asics DSTrainer18 #4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 13.00 | 0.00 | 0.00 | 21.00 |
| Dandy 21 mile run down Payson Canyon and into Salem. 16-17 miles of mostly smokin downhill then flatter from Payson to Salem. Stayed with the speedy trio of Ryan, Beth, and Ken for a little over 1/2 of the run and averaged just under 7 min pace for first 13 miles. Slowed down considerably over the last 7 miles and endup up with 7:28 ave pace. Overall feel pretty good about the run. Gotta love that downhill running!
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| Asics FujiTrainer #1 Miles: 21.00 |
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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 miles in the early morning at a very gingerly pace. Legs a bit hammered from the downhill run on Saturday but nothing that feels like an injury risk. I'll just plan on taking it easy for a few days until all the soreness is gone. Also took a brisk walk at work before lunch, probably around 2 miles.
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| Asics FujiTrainer #2 Miles: 6.00 |
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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 |
| Nice peaceful morning with a gynormous harvest moon. A bit muggy but thankfully I found a time window without any rain to put a damper on the run. Legs feeling pretty good, just a little bit of soreness left from Saturday. I played it safe and kept the pace nice & gentle but I did decide to add on an extra couple of miles to get to 8.
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| Asics DSTrainer18 #4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Got up bright and early to run some hills with Kimi. We ran down/up heartbreak hill #2 (the Sp Fork version not the Boston version). Nice to have the bright full moon to lighten things up. Nice and cool, probably the coolest morning we've had for quite a while in the upper 40's. Actually pretty nice temps for this type of workout. Felt pretty good, I seem to like running the uphill a lot better when it's dark and I can't see what's coming. I do think the uphill workouts the last few weeks are definitely helping us. I probably should push it a little harder on the uphill like Kim does but I can't seem to resist pushing the downhill instead. Ended up doing 8 repeats, probably just under 3 miles worth of uphill and 7 miles total.
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| Asics FujiTrainer #1 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 |
| 8 miles early on a perfect September morning.
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| Asics FujiTrainer #2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Got out with Kim bright and early down in St George. Ran from the condo up to mouth of Snow Canyon and back down again. Temps in the high 60s so a bit warmer than what we're used to as of late but it wasn't too bad. Not much gas in the tank after about mile 13, I think I was still feeling last weeks downhill 21 miler the last half of the run. Ended up with 19 miles.
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| Asics FujiTrainer #2 Miles: 19.00 |
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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 |
| Early morning 6 mile run with Chad and Carolyn. Just took it nice and easy, want to have fresh legs for the final Payson Canyon downhill run tomorrow. Also got over to BST for a little hiking in the sun in the afternoon.
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| Asics DSTrainer18 #4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 4.00 | 0.00 | 11.00 |
| Had a dandy 11 mile run down Payson Canyon mostly in the dark. Temps in the 50s, just about perfect. Wanted to try and stay with the speedsters Ryan and Ken and push the pace for as long as I could. Ended up finishing in 1:15:30 or 6:51 ave pace. Feeling pretty good about this run as I ended up a bit faster than my fastest time from last year which was just a couple of weeks before my sub-3:08 finish at BCM. It will be interesting to see what happens at St George with my oddball training this year of lower mileage, no speedwork, no races, and no tempo runs other than these occasional faster downhill canyon runs. Splits for today were 6:53, 6:34, 6:32, 6:27, 6:32, 6:33, 6:51, 7:03, 7:21, 7:17, 7:23. Fun stuff!
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| Asics FujiTrainer #2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Asics FujiTrainer #1 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles in the early morning. Also took a walk before lunch probably a couple a miles. Starting to taper a bit.
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| Asics DSTrainer18 #4 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Busy weekend planned so Kim and I got the long run in bright & early today. Not a lot of umph for either of us but we got it done. Happy Anniversary to us!
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| Asics FujiTrainer #1 Miles: 16.00 |
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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 DSTrainer18 #4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 4.00 | 2.00 | 0.00 | 8.70 |
| After a fun summer full of dandy Payson canyon runs we did our final run for the year. The transport van was packed to the gills as it usually has been each week. In case you're wondering you can squeeze 12 or maybe 13 runners in your average minivan if you're motivated and not too concerned about comfort (or safety) :) I decided to do an uphill warmup mile solo before joining the rest of the gang for the downhill fun stuff. Stuck with Ken again and kept most miles under 7 min pace. Always a little sad to be done for the year. But always happy to have the legs in tip-top shape for downhill running going into STG. Now it's taper time!
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| Asics FujiTrainer #2 Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Easy 4.3 mile run in the early morning. Also got in some walking/hiking on the BST in the afternoon probably a couple a miles.
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| Asics FujiTrainer #1 Miles: 4.30 |
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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 |
| 5 miles in the early morning with Dan, Dave and Kimi. Also walked a couple miles or so in the sun before lunch.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 2.00 | 0.00 | 0.00 | 12.30 |
| Out with the gang in the morning. We were treated with a downpour right at the end. Fun stuff! Felt pretty sluggish, hope my legs get a little happier with the next week's taper.
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| Asics FujiTrainer #1 Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Taper time. Easy morning run around 4 1/2 miles.
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| Asics DSTrainer18 #4 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.00 | 0.00 | 0.00 | 4.50 |
| Went with Kim in the early morning over to Center street and ran up/down the hill a couple times. Went fast enough to count 2 miles as MP. Felt pretty good and liked running in the 45-50 degree weather.
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| Asics FujiTrainer #2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Final taper 3 miler. Was going to do this run yesterday morning but heard raindrops so I promptly went back to bed and decided today would be dandy :). Hoping for sub-3:25 and BQ for StG. Here is my per-mile pacing plan to get me there. This is roughly based on Andy Browning's racesmartpacebands.com recommendations as well as my prior race experiences. As always I reserve the right to throw out the plan entirely come race day and do something else, usually something really dumb. If I'm feeling good around mile 14/15 and/or 20/21 I'll push the pace a bit and see if I can sneak under 3:20 or even get close to 3:15. For any others shooting for similar goal time I'd love to work together and see if we can help each other out!
1 8:00 8:00
2 8:00 16:00
3 7:30 23:30
4 7:30 31:00
5 7:45 38:45
6 7:30 46:15
7 7:30 53:45
8 8:45 1:02:30
9 8:15 1:10:45
10 8:00 1:18:45
11 8:30 1:27:15
12 8:00 1:35:15
13 7:45 1:43:00
14 7:45 1:50:45
15 7:30 1:58:15
16 7:15 2:05:30
17 7:45 2:13:15
18 7:30 2:20:45
19 8:15 2:29:00
20 7:30 2:36:30
21 7:15 2:43:45
22 7:30 2:51:15
23 7:30 2:58:45
24 7:45 3:06:30
25 7:45 3:14:15
26 7:45 3:22:00
.2 1:45 3:23:45
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| Asics FujiTrainer #1 Miles: 3.00 |
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| | Race: |
St George Marathon (26.2 Miles) 03:39:17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Not a pretty day for me. Thought I should be able to pull of a BQ (3:25) even though I'd only really trained to finish a marathon, not to race one. Guess since I had only done in any MP training miles on downhill, and nothing on flat or uphill, no tempo runs, no speedwork, it should have come as no surprise that other than the steep downhill sections I didn't have much umph on the flat/uphill sections. I could tell during Damarron Valley that the miles were feeling harder than they should which usually means I'm going to die between miles 16 & 20. And that is exactly what happened. Ran out of gas around mile 17 and couldn't seem to find any motivation to keep me from taking plenty of walking breaks and pretty much just jogging it in. I got a little boost coming into town with the crowds cheering and I think I did a mile or 2 around 7:30 pace but other than that I just loafed after mile 17 to the end.
Oh well guess it's always good to learn a lesson. Wish I would have done what I was considering a couple weeks ago - not even wear a watch and just run by feel. But it's all good, time to move on, focus on turning 50 and running 50 miles! Already signed up for Buffalo Run 50 miler in March.
Had a great time spending time with Kim and Terry and his neighborhood gang of SGM 1st timers who stayed with us out our condos. I think they all did pretty well most everyone got PRs and Terry was not too far off the sub-3 goal. Congrats to all those who finished with or without style points!
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| Asics FujiTrainer #2 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First most-marathon run. Been doing a bit of walking and not much else this week but since legs are feeling pretty good decided to do some light running in the early morning hours. Couldn't see the lunar eclipse very well with all the clouds. I'll probably also take a walk later today.
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| Asics DSTrainer18 #4 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Nice morning run.
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| Asics FujiTrainer #1 Miles: 4.50 |
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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 |
| Seemed to be wide awake at 5:15am so decided to head for a run. Swung by the church around 6 to see if anyone else would show but didn't see anyone. So had a nice solo run down in the river bottoms. For some reason the entire river bottoms reeked of skunk which wasn't so nice.
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| Asics FujiTrainer #1 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 |
| Ran 5 in the early morning. Quite nippy maybe even into the thirties but I was dressed about right so didn't mind it a bit. Later just before lunch I also got in 2 miles of walking.
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| Asics FujiTrainer #2 Miles: 5.00 |
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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 |
| Late morning run. 1 mile with Kimi then 5 more solo on a very beautiful October day.
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| Asics DSTrainer18 #4 Miles: 6.00 |
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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 miles in the early morning dark. Kind of breezy but temps were surprisingly warm, probably around 60 degrees maybe a storm is coming. I might walk another couple miles this afternoon if the weather isn't too grim.
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| Asics FujiTrainer #1 Miles: 6.00 |
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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 FujiTrainer #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Beautiful day today. About as perfect as you could hope for on an October morning. My running wasn't quite so perfect but I got er done.
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| Asics FujiTrainer #1 Miles: 16.50 |
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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 |
| Nice peaceful 5 mile run in the early morning darkness. A bit breezy but temps still in the 50's in October is pretty dandy. Also went for a walk at work around 2 miles or so.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 FujiTrainer #1 Miles: 6.00 |
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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 |
| Nice & easy relaxing 6 mile run on a very dark morning. Also walked for 2 miles or so around lunch time.
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| Asics DSTrainer18 #4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running. Walked about 3 miles on the river trail before lunch. Beautiful Day!!
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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 a few with Kimi mostly straight into the blasting wind! Also a couple of solo miles. Might go for a walk later for another couple miles.
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| Asics FujiTrainer #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Six miles with Kim, Caroline and Chad. Then 3 or 4 more with Kim. Then a bunch of solo miles up to almost 19 miles. Then finished off with a nice little 5K fun run to get to 22. I was dragging pretty good on the solo miles but got a little boost in the 5K with all the other runners around and ended up making those last miles the fastest of the day. Had only planned on doing 20 but I couldn't bring myself to stop in the middle of a 5K and start walking. Ended up with 44 miles for the week. Looking forward to running 50K on Nov 18!
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| Asics FujiTrainer #2 Miles: 22.00 |
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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 |
| Starting to cool off. But not too bad yet.
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| Asics FujiTrainer #1 Miles: 5.00 |
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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 |
| Early morning run mostly with Kimi. Brrrrrr... nearly freezing, but we were prepared so it wasn't too bad.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 FujiTrainer #1 Miles: 5.00 |
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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 |
| Dandy run/hike with Kimi on the Chuckwalla/Beck Hill/Paradise Rim/Turtle Wall trails.
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| Asics FujiTrainer #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Paced the 2:10 group with Kimi at the Snow Canyon half marathon. Fun, but windy!!
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| Asics FujiTrainer #2 Miles: 14.00 |
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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 |
| Seven miles in the early morning mostly with Kim, Carolyn and Chad. Not sure if I'm ready to see that snowline on the mountain moving down so quickly. October was so nearly perfect as far as the weather I fear November is not going to be nearly as kind.
Would be nice to get in a walk also later today but the dreary weather isn't so inviting.
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| Asics FujiTrainer #1 Miles: 7.00 |
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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 |
| Early morning run. First run in longs since early this year since it was around 28 degrees. Did a couple of hill repeats for fun.
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| Asics DSTrainer18 #4 Miles: 5.00 |
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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 |
| 7 miles in the early morning with the bad-boy-who-no-longer-has-beard Chad.
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| Asics FujiTrainer #1 Miles: 7.00 |
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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 |
| Nice relaxing 5 mile run in the early morning with the full moon. Temps nice for November in the mid-40's. It's been nice this week to not have the usual canyon winds.
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| Asics FujiTrainer #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Another beautiful morning for a run. Not sure how long this great weather will last but I'm sure enjoying it for now. Ran about 6 miles or so with the gang and then Kim was a trooper and stuck with me for most of the remaining 12 miles to get to 18 total for the day and 42 for the week.
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| Asics FujiTrainer #2 Miles: 18.00 |
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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 |
| The gusty winds that woke us up weren't very inviting, but after laying in bed for a while and it seeming like the wind was calming a bit we got up and out the door. It was still plenty windy but also 50 degrees so it wasn't too bad. Definitely glad we got it done early instead of waiting. Also went for a walk at work in the afternoon.
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| Asics DSTrainer18 #4 Miles: 7.00 |
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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 |
| Nice early morning run. A bit nippy in the high 20's but not much wind. Did a couple of uptempo hill repeats and also ran the last mile under 8 min pace just for fun.
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| Asics FujiTrainer #2 Miles: 5.00 |
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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 |
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| Asics FujiTrainer #1 Miles: 7.00 |
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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 up early but the roads were icy so went back to bed and went out before lunch in much nicer conditions.
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| Asics FujiTrainer #2 Miles: 5.00 |
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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 to see a nice turnout for the Saturday morning run even with the wintry conditions. Only went 7 miles, want to be nice & rested for my 50K next Tuesday. Don't plan on any more running before then.
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| Asics FujiTrainer #1 Miles: 7.00 |
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| | Race: |
Tom's 50th Birthday Geezer 50K (31 Miles) 05:30:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| So hard to believe I've actually been alive 50 years! Seemed like a good excuse to run 50K on a cold November morning. Mother Nature misunderstand my request for it to be 50 degress and instead gave us a brisk 15 when we started at 5:30am!. But at least the canyon wind was minimal and after the sun came out it warmed up to a 'balmy' 30 degrees or so by the time we finished around 11am.
I was the only one to cover the full 50K but it worked out nicely so I never had to run alone as Kim and a few other runners ran various portions of the course with me. Carolyn and Chad started with me and we were soon joined by Wan Ho. Kim did an amazing job as my pit crew, providing tons of beverage and treats and even an older-that-dirt cake with oreo 'dirt' and gummy worms! She also joined in at various points throughout the run including at the finish. Thanks babe!!!
Wan was also a trooper and ended up running around 17 miles with me, with Melissa joining me just before Wan finished and running the last 14 with me and sometimes Kim. I actually felt pretty good the entire run. Kept the running pace in the comfy 8:45-9:45 range but also took plenty of walk breaks and re-fuel breaks so the actual pace overall was around 10:50 and I finished in around 5 1/2 hours. I think I might just be able to warm up to these longer, slower ultra-type races. Looking forward to the Buffalo 50 mile run in March with Terry-old-Bean!
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| Asics FujiTrainer #2 Miles: 31.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile run before lunch. Still a bit sluggish from the 50K on Tuesday but nothing that feels like an injury (thank goodness), just typical post long-run soreness similar to what it feels like a couple days after a good 20 miler. Tried out my new Brooks trail shoes, I think they'll work just dandy.
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| Brooks Cascadia #1 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran some trails around the foothills of Elk Ridge and Payson with Tyler and Adam. Legs were a bit weary still from the 50K earlier in the week and those other 2 are young speedsters so I was definitely the slow poke of the bunch, especially on the uphills. But they were kind enough to wait around for me so everything work out and I didn't get lost and abandoned in the foothills.
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| Brooks Cascadia #1 Miles: 8.25 |
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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 |
| Nice early morning 5-miler with the gang. Had to deal with snow pellets pelting the face the last mile or 2 but it overall it was a great run.
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| Asics FujiTrainer #2 Miles: 5.00 |
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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 |
| Nice 6 miler in the dark with Kimi and Ludlow.
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| Asics FujiTrainer #1 Miles: 6.00 |
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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 |
| Happy Thanksgiving! Joined up with the SF gang for the annual Thanksgiving morning party and run. Pretty good turn out, I had a great time.
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| Brooks Cascadia #1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Went out with Kim around 8:30am. Temps fairly mild in the low 40s but a bit breezy and cloudy, I was hoping to see some sun but oh well.... I won't complain about low 40s in late November.
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| Asics FujiTrainer #2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Crazy running in single layer at the end of November. Nice run with the usual gang, the last few miles it was just me and Todd B.
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| Brooks Cascadia #1 Miles: 14.00 |
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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 FujiTrainer #1 Miles: 5.00 |
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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 |
| Early morning run. Some alone, some with Kim, the some more alone. Liking the mid-30s temps. Need to start ramping up the miles a bit.
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| Asics FujiTrainer #2 Miles: 10.00 |
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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 |
| Up bright & early to run with Kim, Carolyn, and Chad. Sure nice to be able to run in a single layer in December. Temps in the mid-40's with a couple teaser drops of rain that never developed into anything. Quite nice actually.
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| Brooks Cascadia #1 Miles: 7.00 |
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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 |
| Five relaxing miles in the early morning. Nice pleasant temps in the 40's.
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| Asics FujiTrainer #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Got up at the regular time (around 5:30) but didn't actually start running until just before 8 as decided to make the drive to Antelope Island to join in on the Buffalo Run training run. Quite the perfect weather with temps in the 40's making shorts and shirt just dandy. Gotta love that in December I doubt it will last much longer. Saw some buffalo and enjoyed the run and scenery. The lake looked amazing, smooth as glass. Only downer was the face-plant I did a mile and a half before the end. Seemed to have survived it without life threatening injuries.
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| Brooks Cascadia #1 Miles: 18.00 |
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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 FujiTrainer #2 Miles: 5.00 |
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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 |
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| Brooks Cascadia #1 Miles: 10.00 |
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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 |
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| Asics FujiTrainer #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 |
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| Brooks Cascadia #1 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nice run. Still pretty warm. Rained during the night but held off during the run.
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| Brooks Cascadia #1 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 morning run, a bit cooler than it's been but not too bad
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| Asics FujiTrainer #2 Miles: 7.00 |
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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 |
| Ran mostly with Kimi. Got in a couple hill repeats.
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| Brooks Cascadia #1 Miles: 5.00 |
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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 |
| Morning run with the gang. Feeling a little tweak in my right hip, need to keep a close watch on that.
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| Asics FujiTrainer #1 Miles: 7.00 |
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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 FujiTrainer #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Went to Herriman and ran with the great Wan Ho and gang. Felt good the first half but the later miles were tough. Not sure what the problem was but glad to get in the miles and get er done for the day and the week.
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| Brooks Cascadia #1 Miles: 20.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Feeling tired. Good this is a rest week.
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| Asics FujiTrainer #1 Miles: 4.00 |
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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 FujiTrainer #2 Miles: 6.00 |
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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 |
| Ran at 7 with Kim, Ludlow, and Todd. Still feeling kinda tired but better than the previous 2 days. Merry Christmas!!
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| Asics FujiTrainer #1 Miles: 6.00 |
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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 |
| Went out with Kim on a cold, sloppy road run. Felt pretty sluggish.
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| Brooks Cascadia #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| So Kim and I had a nice adventure this morning in St George. Plan was to run the Bearclaw Poppy trail 11 mile loop that I had done once before. But made the decision to run it in the reverse direction than usual so that we would be in town while it was still dark. Ended up getting lost in the middle of nowhere. 11 miles turned into over 18 with some pretty rough terrain at times. Very relieved to finally run into another runner and figure out where the heck we were! Actually I thought it was kind of fun. Not sure if Kim would agree.
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| Asics FujiTrainer #2 Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Went out with Kim again on the same route we got lost on Saturday. But this time everything went fine. Can't figure out why we got so messed up on Sat. I quite enjoy this loop route.
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| Asics FujiTrainer #2 Miles: 10.25 |
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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 |
| Easy 5 miles before lunch in the brrrrrrr
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| Asics FujiTrainer #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1892.30 | 70.20 | 6.00 | 0.00 | 1968.50 |
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| Asics DSTrainer18 #1 Miles: 20.50 | Asics DSTrainer18 #3 Miles: 443.10 | Asics DSTrainer18 #2 Miles: 213.00 | Asics DSRacer Miles: 22.50 | Asics DSTrainer18 #4 Miles: 503.55 | Asics FujiTrainer #1 Miles: 378.40 | Asics FujiTrainer #2 Miles: 264.45 | Brooks Cascadia #1 Miles: 119.50 |
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