What lies within

Week starting Jan 06, 2013

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
49.00	1.50	7.10	0.00	57.60

Altra Instinct Miles: 20.00	Kinvara 2 Miles: 37.60

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

Mon, Jan 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	1.50	0.00	0.00	15.00

10 treadmill miles. Threw in a little MP to keep from going insane.

No IT band pain this morning.

PM: 5 miles easy on the treadmill.

Altra Instinct Miles: 15.00

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

Comments(1)

Tue, Jan 08, 2013

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

10 easy, icy, chilly, lonely miles. Had another late night so I missed the group. Amazing how much more pleasant the outside miles are than the treadmill miles! IT band tightened up afterwards...the battle rages on.

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)

Wed, Jan 09, 2013

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

Flu

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

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Thu, Jan 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	3.10	0.00	15.60

40°, sunny, slight breeze. Perfect conditions. I wasn't quite over the flu but feeling better I decided to go out. Ended up running up the south side of Suncrest. 1761ft of elevation gain.

Averaged 7:30s for the uphill. 6:00s for the down. Middle section on the way down I threw in some faster miles: 5:39, 5:18, 4:58, :30 (15:56 for 5k). The only way you could get more AID than going down Suncrest would probably be a 3 mile high base jump. Felt great.

http://connect.garmin.com/activity/260437007

Kinvara 2 Miles: 15.60

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

Comments(2)

Fri, Jan 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Easy miles on the TM.

Altra Instinct Miles: 5.00

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

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Sat, Jan 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

Went to the Olympic Oval in Kearns with Matt, Scott, Toni. Met Jake, Andrea, Colin, Kevin and Kramer.

We decided to do 4 x 1M repeats with about 800m recovery. My splits: 5:11, 5:07, 5:13, 5:12. Jake, Kramer and Scott were about 4:50 ish. 4 mile warm up and about 2 cool down. Scott is back! Matt did a 4m tempo run as he had done mile repeats earlier in the week.

Felt good. The last one was tough. I was feeling Thursday's run a bit. It was super fun to be back on the track. It brought back some great memories. I hope to get a few more workouts like that in this winter!

Kinvara 2 Miles: 12.00

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

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
49.00	1.50	7.10	0.00	57.60

Altra Instinct Miles: 20.00	Kinvara 2 Miles: 37.60

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

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