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Week starting Aug 18, 2013

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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:

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.0012.000.000.0092.00
Altra Provision Green Miles: 42.00Kinvara 3 - Green Miles: 22.00FastTwitch 6 Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Good group this morning at Scott's house. Easy miles on tired legs. Felt better afterwards and did another 3 with Scott.

 

PM: 6 miles. Grass loops and bark chips. *ductors and squats. 

Altra Provision Green Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy miles on the murdock trail with Scott, Matt, Ty, Steve and Reed.

Altra Provision Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Loop around Coyote Hills near San Francisco. I can breathe! 

A skunk jumped right out in front of me on the dirt trail. I stopped and let it run past. It decided to follow the same trail I was on so it set the pace for a good 1/4 mile. I wasn't going to hurry it too much! 

Kinvara 3 - Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

Laps around Lake Elizabeth in Freemon, CA with a  4 mile pickup (5:42, 5:37, 5:39, 5:36).
Achilles is still bothering me a little, otherwise felt ok, the race fatigue is still in there.

 

PM: 6 around a hilly park in Menlo Park. 

Kinvara 3 - Green Miles: 10.00Altra Provision Green Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran on the dikes around Dumbarton Bridge. Very pleasant dirt road, ocean on both sides, 62 degrees. Couldn't ask for better conditions. 

Altra Provision Green Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.008.000.000.0022.00

Met up with Zak and Karl at Karl's house for a long run. We ran 11 miles up Provo Canyon, ending up about 1 mile up south fork road. We ran a bit quicker than I'm used to for the "easy" portion. I was feeling it by the time we got to the top. 6:55 pace. 

The plan was, supposedly, 8-10 at 5:30 pace. I was feeling pretty beat given all the miles and had no idea how it would go. I made it 8: (5:24, 5:32, 5:25, 5:18, 5:20, 5:24, 5:26, 5:43). 5:27 avg. The 3 of us ran together the first 7. It felt really good.  Zak dropped off at 7 with a calf issue. Karl and I continued through 8. The last mile was all uphill and I kept the effort the same.

I'm happy with the workout. It's my biggest mileage week yet. 

 

FastTwitch 6 Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.0012.000.000.0092.00
Altra Provision Green Miles: 42.00Kinvara 3 - Green Miles: 22.00FastTwitch 6 Miles: 22.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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