Why I Oughta!!!

Week starting Jun 30, 2013

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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:

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to Ukraine's Armed Forces
Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.401.501.500.0058.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Ran indoors on the TM at 1% incline. Too smokey outside! Started at 6.5 mph and increased the speed 0.1 every quater mile. When I hit 8.0 mph, I held the pace for one mile and then came back down the same way. I stopped when I hit 1 hour.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.501.500.0010.50

Intervals - TM at 1% incline
1.5 mile warm-up
3x1-milers of 200 @ 5k pace(9.2/6:30) and 200 @ marathon pace(8.3/7:13)
400 recovery after each mile
1.5 miles cool down

And, an easy evening run of 4 miles. It was only 95 out there! :) 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran with cathys running group this morning. Slow going and with walk breaks. It was a cool 85 along the river.

Went to yoga class this evening. Much needed. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.300.000.000.0017.30

Annual abraham Lincoln run from enterprise reservoir to gunlock. Its all dirt road and hilly. Fun run and still hot outside. If it wasn't for the cloud cover this could have been a tougher run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran easy with Cathy. It was so muggy and hot out at 5:30am!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Ran the SG Marathon course. Started near dammeron valley and ran the first 5 miles at a 7:35 pace. I picked up Heath at snow cyn and he pushed me to a 7:20 pace. I'm still a liitle tired from tuesday and thursday runs. It was good to be pushed on this course. Splits: 7:39, 7:34, 7:33, 7:22, 7:27, 7:30, 7:30, 7:39, 7:21, 7:15, 7:19, 7:19

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.401.501.500.0058.40
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