| 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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| Miles: | This week: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 10.00 | 16.50 | 0.00 | 43.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.50 | 0.00 | 7.50 |
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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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 10.00 | 0.00 | 0.00 | 12.90 |
| 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| TM recovery run with a few pick me ups. First mile was very painful, but things got better by the third. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.30 | 0.00 | 8.30 |
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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!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.70 | 0.00 | 4.70 |
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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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 10.00 | 16.50 | 0.00 | 43.00 |
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