| Location: Herriman,UT, Member Since: Feb 17, 2010 Gender: Male Goal Type: Boston Qualifier Short-Term Running Goals: get in shape
eke out one more marathon PR -
**** at St. George 2011 ****
**** at St. George 2012 ****
**** at St. George 2014 **** Long-Term Running Goals: keep running Personal: Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 103.05 | 0.00 | 6.00 | 2.50 | 111.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 3.00 | 0.00 | 13.10 |
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Noon run on the Parkway. 2 warmup, 3 threshold (6:46, 6:51, 6:51), 2.6 cooldown
Average pace: 7:31/mile
Need to step up the training level to get on track for the Ogden Marathon.
Late PM - TM (1%) - 5.5 miles @ 9:05/mile pace
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Noon - TM (1%) - 6 miles @ 8:30 avg pace (easy ramp from 6.7 - 7.5 mph)
Goal for tonight: No eating after 7:00 PM. (done.)
Late PM - TM (1%) - 6 miles @ 8:30 avg. |
| Comments(9) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Squeezed in 5 easy TM miles between meetings. 9:20 avg. pace
Late PM - 5 easy on the TM |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 1.5 in the neighborhood with Dottie, then 10 (Cove Loop and Reverse Big Loop), then 0.5 on the TM. Had to cut it short. Maybe dehydrated. 8:55 avg pace. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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Late PM - 9.25 on the Treadmill (1%). 9:05 avg pace. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.60 | 0.00 | 0.00 | 2.50 | 10.10 |
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AM - 35 min. walking on the TM (12%)
Noon - Speed on the Treadmill (1%) - 4 x 0.5 (9.7, 9.6, 9.5, 9.5 mph), 2 x 0.25 (9.8, 9.9 mph), 3.6 warmup, recovery & cooldown
Late PM - 4 miles on the TM (1%) - 8:44 avg.
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| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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Noon - Gorgeous sunny run out on the Parkway. The wind made it a bit nippy, but at least now I don't have to ice my knees down. 8.10 miles at 7:52 avg pace.
Late PM - 4 easy on the treadmill (1%) - 8:47 avg pace
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| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 16 miles on the Parkway. Felt like a mini-marathon in a way, you know the kind where you hit the wall with about 20% of the distance remaining. Cold wind. 8:20 avg pace.
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM - 30 min. walking @ 12% incline
Noon - 5 miles on the TM @ 1% incline, steady ramp 6.3-8.2 mph |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
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AM - Treadmill 1% - 2.0 warmup & cooldown, 3 x 6:58 w/0.5 recoveries
Late PM - Treadmill 1% - 6.0 @ 9:00 avg |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 103.05 | 0.00 | 6.00 | 2.50 | 111.55 |
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