What lies within

Week starting Dec 30, 2012

15% off for Fast Running Blog members at St. George Running Center!

Location:

Lehi,UT,United States

Member Since:

Dec 03, 2012

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

PRs

Aided

5k - 14:58 (Big Cottonwood 5k 2013)
10k - 32:14 (Deseret News 10k 2013)
Half - 1:09:07 (AF Canyon Half 2013)
Marathon - 2:25:22 (St. George Marathon 2013)

Unaided

400m - 48s
800m - 1:52.1s
5k - 15:59 (Solo Track Race 2013)
4M - 20:06 (Earn your turkey race 2013)
Half - 1:14:11 (St. George Half 2013)

Long-Term Running Goals:

Find my limits

Personal:

Married to Ashley and we have 6 children.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Mizuno Universe Lifetime Miles:						118.80
Bare Foot Lifetime Miles:						8.80
Minimus Green Lifetime Miles:						67.80
Hoka Lifetime Miles:						521.60
Type A6 Lifetime Miles:						98.00
Lunar Racer 3 Lifetime Miles:						247.30
Kinvara 4 - Blue Lifetime Miles:						344.90
Provision 2 - Green Lifetime Miles:						426.15
NB 1400v2 Lifetime Miles:						130.00
Hoka Contact 2 Lifetime Miles:						243.46
Asics Clod Hoppers Lifetime Miles:						157.55

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
68.10	1.00	7.00	0.00	76.10

Kinvara 2 Miles: 36.00	Altra Instinct Miles: 30.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 152.00	Calories: 0.00

Mon, Dec 31, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Easy, cold, icy, windy run with Matt and Reed.

Kinvara 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Tue, Jan 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

20 frigid, snowy miles to kick off the new year. Met Matt, Jake, Brandon, Toni, Dan, and Chad in Lehi for a long run. Easy pace for the first 10 then a little faster (not much) for the last 10. A little slippery but not bad.

Matt's wife left us a great breakfast to cap it all off. Good times.

Altra Instinct Miles: 20.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Wed, Jan 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Very cold. 6 at the start. 0 at the end!

10 easy miles with Matt and Reed. Felt good. Long run didn't wear me down too much. Still struggling a little with the IT band.

Kinvara 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(1)

Thu, Jan 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Treadmill miles. IT band didn't hurt a bit! most @ 1.0 incline.

Altra Instinct Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Fri, Jan 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	1.00	0.00	0.00	10.10

More treadmill. IT band didn't hurt during but it did start hurting after :(

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(1)

Sat, Jan 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	7.00	0.00	16.00

Wow!

Met up with die hards Jake, Matt, Fritz, Scott, Andrea and Chad for a tempo run. 4 miles warm up. 7°. Official plan was to run a 10 mile tempo run. I knew I wouldn't be able to hang for 10 so I decided to play it by ear. Here's what happened.

5:22, 5:30, 5:45
Ouch! Circle back for 0.5
5:25, 5:30
Whew. Looking like a 3-2-1 day. Circle back for 0.5.
5:20
"Ok. That's a wrap. Good enough for one day." -Mike
"Hey, you're good for one more, right?" -Jake
"uh, of course!...(after some rest)" -Mike
Circle back for 0.5.
5:29

~3m cool down.

I'm happy with the workout. <5:30 is still too fast for me to sustain...maybe someday!

Breakfast at Jake and Andrea's. Thank you!

Kinvara 2 Miles: 16.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 152.00	Calories: 0.00

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
68.10	1.00	7.00	0.00	76.10

Kinvara 2 Miles: 36.00	Altra Instinct Miles: 30.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 152.00	Calories: 0.00

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