| Location: Salt Lake City,UT, Member Since: May 22, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5k - 16:40 (2014 SLCTC Winter Series)
Half - 1:15:26 (2014 Canyonlands)
Full - 2:34:17 (2014 Boston) Long-Term Running Goals: Stay in shape Personal: Married with sons ages 8 and 4 Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.32 | 9.00 | 5.00 | 0.25 | 64.57 |
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| Altra Instinct 1.5 Miles: 5.50 | Blue Crocs (9) Miles: 16.00 | New Balance MR 1400 (2) Miles: 17.00 | Treadmill Miles: 8.31 | Brooks Defyance 3 Miles: 9.00 | Saucony Kinvara 3 The Third Miles: 17.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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45 minutes recovery from home through Marmalade, down N Temple/2nd Ave, north on B to Bonneville road, round and down Memory Grove back to N Temple and home. No soreness. I picked up the pace for a moment and my legs announced they were fatigued. 72 degrees when I finished. 650ft of climb. |
| Altra Instinct 1.5 Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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Marathon pace tempo; averaged 6:23.6 for the tempo.
From work around Hogle Zoo south on Wasatch to "Graffiti Rock" or whatever it's called in Parleys along the BST and back. Looked like this on runkeeper (third column net chg in elevation):
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7:23 |
-155 |
| 2 |
6:16 |
-72 |
| 3 |
6:25 |
32 |
| 4 |
6:19 |
-9 |
| 5 |
6:18 |
-49 |
| 6 |
6:28 |
44 |
| 7 |
6:24 |
14 |
| 8 |
6:25 |
-31 |
| 9 |
6:34 |
61 |
| 10 |
8:28 |
182 |
950 ft total climb including about 700 ft during the tempo with rolling hills. 66:57 total time.
It was a tough workout, but I never felt like I was pushing it hard to hit the splits. Feeling strong, confident and ready. |
| Blue Crocs (9) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.25 | 6.00 |
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I had no time to run during lunch today so I ran after I got home. I felt pretty lethargic and dragged myself to the West High track. It was windy and my legs were feeling some cumulative fatigue. For some reason, I felt like running 100s which I never do. I did four of them with 300m rest in between in 14.5-15.5. I felt a little pain in my right knee so I stopped messing around and slowly finished the run. 47:06.
I am getting a Garmin 610 refurb this week. I am tired of my 205. |
| New Balance MR 1400 (2) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
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9 mile progression. I started outside but the wind was chilly and I turned back just 1/3 of a mile into it. I went to the treadmill unfortunately. Last time was April 12. Some assistants were doing Zoomba in there so it was kind of awkward.
I went 8 mph for .31 miles, then miles in 8.2, 8.4, 8.6, 8.8, 9.0, 9.2, 9.5 and 10 all at an incline of 1. 56:13 on the treadmill and another 5:34 outside.
My hamstrings were sore from my 4x100 yesterday but otherwise feeling good. HR never exceeded 150. |
| Treadmill Miles: 8.31 | Brooks Defyance 3 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
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Last Yassos. 10x800 with 400 jog rest. McCarthey track, 2 up 1.75 down. Idea was to do 21 seconds per 100 meters.
Splits were 2:43, 2:45, 2:48, 2:45, 2:48, 2:48, 2:48, 2:47, 2:48 and 2:41.
I had to push to get the splits but I never felt labored. I was quite thirsty. I should start bringing water on warmer days like today. |
| New Balance MR 1400 (2) Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy out and back to Emigration canyon. I had a gut bomb of R&R pulled pork and smoked brisket for lunch and it didn't feel great. 46:32 total time. New Garmin 610 so I don't know elevation. HR 131 |
| Blue Crocs (9) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.07 | 0.00 | 0.00 | 0.00 | 17.07 |
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Easy from Sugar House Park up to Wasatch around the U and back down 15th E. Then another loop up to 2700 S and north to 1700 S. Ran with James from the blog and it was good to get to know him. 2:10:29 total with 139 HR.
Garmin says 978 ft of climb so not sure how to translate that. I am thinking 750 or so. |
| Saucony Kinvara 3 The Third Miles: 17.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.32 | 9.00 | 5.00 | 0.25 | 64.57 |
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| Altra Instinct 1.5 Miles: 5.50 | Blue Crocs (9) Miles: 16.00 | New Balance MR 1400 (2) Miles: 17.00 | Treadmill Miles: 8.31 | Brooks Defyance 3 Miles: 9.00 | Saucony Kinvara 3 The Third Miles: 17.07 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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