Why I Oughta!!!

September 2012

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

Location:

St George,

Member Since:

Mar 10, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Best 10K:  2013 Spectrum 10K 40:34

Best Half Marathon:  2012 Dog Town 1:29:57

Best Marathon: 2013 St George 3:12:15

Best 50-miler 2012 8:36

Short-Term Running Goals:

Keep running!!!!

Long-Term Running Goals:

Keep Running!!!

Personal:

I am married with eight children.  All of them are ours. My wife is so awesome!

Favorite Blogs:

Miles:This week: 4.40 Month: 59.30 Year: 922.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.8051.1020.500.00153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.9013.000.000.0015.90

Ran from dammeron valley back to home. It was dark when I started so I ran by feel until I got to Winchester. I passed a lot of runners; that was fun! I was happy with my time through Winchester with the rollers. I caught up to 3 guys running together. They sped up when I came within 50 feet of them. I decide to give them what they wanted. I sped up and we pushed hard in to st George. They finally dropped on diagonal. I was done a couple miles later. The last 2 miles were very hard to finish. I am chafed really bad, but my legs feel really good. Average pace 7:15... Good run! I just hope that is my average pace on marathon day. Splits: 7:40, 7:20, 7:11, 7:12, 7:12, 7:26, 7:16, 7:07, 7:01, 7:03, 6:56, 7:06, 7:06, 7:14, 7:23, 7:41

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.007.50

5x800... TM @ 1%. I planned on 8x800, but when I had to run to the restroom I was cooled down too much to start right back into the 800's. So I started back up with a 2:00 min warm-up and then every 1:00 I increased the speed 0.5 mph until I got to 9.0 mph. I repeated that again.

1-mile warm-up, 2x200
5x800
2xladders
Cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Recovery run: A little sore from yesterday. I seemed to loosen up after 2 miles. Splits: 7:53, 7:43, 7:42, 7:41, 7:43, 7:34

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.9010.000.000.0012.90

Mid week tempo run at MGP. Started just north of Diamond Vly and moved out slow because of stiffness. Started moving by mile 2. Finally had enough after mile 9, but we made it in under the average pace I was shooting for of a 7:20 pace. (Average pace 7:16) Splits: 7:27, 7:02, 6:55, 6:53, 7:16(winchester), 7:17, 7:11, 7:04, 7:17, 7:23, 7:32, 7:35, 7:34

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

TM recovery run with a few pick me ups. First mile was very painful, but things got better by the third.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.008.300.008.30

Red Rock Relay - I had a 7 miler with mostly downhill at high elevation. We started in Brianhead and spent our first 2 sections in the mountains. I know I could have ran this 30 seconds per mile faster if we were below 4k elevation. I had a few miles of rollers in the middle, and I had a tough hill at the end before I passed off to the next runner. Splits: 6:16, 6:38, 6:58, 7:17, 7:20, 6:38, 7:23. (ave 6:57)

Red Rock Relay - Had to cover for a runner in trouble. We were over 10k elevation and all uphill. That was my hardest run ever!!! Ran a 7:36... Dry heaved and choked at the finish!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.700.004.70

Red Rock Relay - Ran the snow cyn to ledges section. I had a flat to slight downhill with a hill at the end. After running elevation earlier this felt so easy. My legs just didn't want to go faster. Splits: 6:22, 6:24, 7:04 (ave: 6:32)

Red Rock Relay - last run... a short one with a hill at the end of mile 1 and another hill at the end of mile 2. It is always fun finishing on a hill, running as hard as I can!! Splits: 7:20, 7:11

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran around the river trail system this morning. Ran semi-easy since I ran hard over the weekend. I ran into my first pedestrian this morning. Neither one of us were using a light and I went right into the back of him. He was a big guy so I bounced off him. We were both friendly about it and said our sorries to each other. He mostly startled me. Took me a few minutes to get my heart rate back down. Splits: 7:41, 7:26, 7:23, 7:34, 7:24, 7:27, 7:29, :30, 7:25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

An easy run from the crossfit gym to home. Splits: 7:38, 7:40, 7:34

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

My midweek tempo run... not the greatest day for running. I started on a downhill... note to self... That is really painful to warm-up on. I never really felt good during the run. By mile 9, I had enough. Just did what I could to get home. Splits: 7:24, 7:11, 6:55, 7:03, 7:17, 7:19, 7:29, 7:30, 7:53, 7:52, 7:41, 7:45 (ave 7:27)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

I tried to run easy. I had just had my back adjusted easlier and everything felt good. The run felt like a jog. Splits: 7:26, 7:28, 7:24, 7:20, 7:22, 7:13, 7:25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

Ran from the top of cedar mtn back to cedar city. Lots of downhill, which I will probably pay for that later! My first 13 miles was a 1:26. That's my fastest so far! Splits: 7:20, 6:54, 6:39, 6:30, 6:54, 6:19, 6:26, 6:27, 6:15, 6:26, 6:40, 7:10, 6:45, 7:29, 7:07, 7:15, 8:13, 7:35

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran from my house out to the virgin river trail system. Did the loop through bloomington hills, and back home. I wanted to hold a pace similar to a 3:20 marathon pace. Felt easy even though I am sore from saturday. Splits: 7:53, 7:41, 7:39, 7:38, 7:32, 7:38, 7:31, 7:30

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.500.000.002.70

I went to track to see what condition I was in. I stopped after my second repeat of 400's. I was running 1:33 on my 400. My hamstring is very tight. Rest for tomorrows run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yoga class... good movemnet today

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran easy with John. I feel more sore than at the begining of the week. I pulled weeds for a few hours yesterday; that may explain why I have even more sore hamstrings. Splits: 7:59, 7:48, 7:35, 7:36, 7:46, 7:56, 7:32, 7:47, 7:56, 8:08, 8:21

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.104.000.006.10

John invited me for a tempo run. I have been on a 3 day rest due to soreness and my back. Felt good to get out this morning and turn it up. I started with John the first half mile at a 5:45. I figured that was not my pace... yet! I wanted to push this run so I pushed at my 90% effort. I was only planning to push for 3 miles but I felt so good I added one more mile. The last 2 miles I pushed easy. Over-all a fantastic run! (6:31 ave pace) Splits: 6:25, 6:25, 6:18, 6:22, 6:46, 6:52. I have never ran a sub 20min 5k... today was a sub 20!! Also, this was my best 6 miler and if this had been a 10k time, also a pr.

Yoga class this evening

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

Ran with the crew today. We were planning on running easy with pick-me-ups since everyone is a little sore. But they got that competitive streak going and ran off. I eventually picked them all up again along the way. I did 3 reps at about 7:00 pace fo a quarter mile.  splits:8:25, 7:29, 7:25, 7:21, 7:39

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.500.000.004.00

Easy run with Cathy and her running group. I did a 1.5 mile fast pace to get to a bathroom. I still waited for them after I finished my business. I probably should have not run anyways... bad head cold! Felt dizzy a few times while running.

I went to yoga today too. Couldn't breath through my nose.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

The boys and I ran the IM course today. I guess we needed a hill run! I'm still suffering from this head cold. I hope it goes away very soon. Splits: 8:40, 8:13, 8:28, 7:58, 8:08, 7:48, 7:34, 7:18

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.8051.1020.500.00153.40
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