| 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: 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.54 | 30.30 | 14.00 | 0.00 | 190.84 |
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| Cumulus - Blue Miles: 55.19 | Nimbus 11 Miles: 43.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| Noon - 8.25 on the Parkway - 8:03 avg Late PM - 1.88 miles on the TM (1%) - 9:31 avg
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| Cumulus - Blue Miles: 8.25 | Nimbus 11 Miles: 1.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM - 3.1 on the TM (1%) - 8:34 avg Noon - 6.0 on the TM (1%) - 8:14 avg
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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AM - 3.1 on the TM (1%) - 8:34 avg
Noon - 7.75 miles on the Parkway. Sunny & breezy - i.e. almost perfect. (no watch)
Late PM - 4.25 miles on the TM - 8:36 avg | |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Noon - chilly & breezy 5.5 miles on the Parkway. had to cut the run short and hustle back to the office when i remembered about a meeting that i needed to be at.
hot & sweaty and 8 minutes late for the meeting. |
| Cumulus - Blue Miles: 5.50 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 9.00 | 0.00 | 11.00 |
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Noon - Running weather doesn't get much better than this. Sunny skies, 50 deg., 3mph breeze. Threshold training on the Parkway w/M.
1 mile warmup.
Set 1: 4 miles (6:56, 6:59, 7:01, 6:52)
Set 2: 3 miles (6:59, 6:55, 6:54)
Set 3: 2 miles (6:59, 6:53)
1 mile cooldown.
oh yeah, and its nice to be officially on the SGM list. | |
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| 2.52 miles around the neighborhood w/D, then 2.5 easy miles on the TM (-3%) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| Noon - 7.15 easy miles on the Parkway, 7:53 avg according to the ancient & sometimes inaccurate Garmin 201. |
| Cumulus - Blue Miles: 7.15 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Noon - TM (1%) - 2.0 warmup, 4.0 @ 7:19 (target marathon pace), 1.0 cooldown |
| Cumulus - Blue Miles: 7.00 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
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Noon - JRParkway - (old watch) - 7.14 miles @ 7:53 avg pace |
| Cumulus - Blue Miles: 7.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - Treadmill (1%) - 6.0 miles @ 8:19 avg pace | |
| | Comments(1) |
| | Race: |
Ogden Marathon (26.2 Miles) 03:22:33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.30 | 0.00 | 0.00 | 26.30 |
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Target time was 3:12, stayed under that pace thru 19 miles (but realistically I was feeling early signs of fatigue and accompanying negative thoughts by the halfway mark...) At 19 miles shifted gears into 'stay under 8 minute miles' mode... (this worked until mile 23). shifted gears again to 'just don't walk' mode... completely drained of energy, maybe a bit dehydrated too, last 3.2 miles were very very tough physically and mentally... thought i heard my name called out by someone during last half mile, but not completely sure... happy to cross the line and be done.
Split Times:
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| 1 |
07:06 |
| 2 |
07:15 |
| 3 |
07:14 |
| 4 |
07:06 |
| 5 |
07:11 |
| 6 |
07:10 |
| 7 |
07:07 |
| 8 |
07:09 |
| 9 |
07:22 |
| 10 |
07:18 |
| 11 |
07:32 |
| 12 |
07:20 |
| 13 |
07:25 |
| 14 |
07:29 |
| 15 |
07:48 |
| 16 |
07:19 |
| 17 |
07:24 |
| 18 |
07:17 |
| 19 |
07:36 |
| 20 |
07:49 |
| 21 |
07:55 |
| 22 |
08:00 |
| 23 |
07:57 |
| 24 |
08:39 |
| 25 |
09:34 |
| 26 |
10:06 |
| 26.2 |
03:30 |
Analysis:
Insufficient downhill training. Insufficient long runs. Ten pounds heavier than at SGM. Mini-taper only. Should have backed off pace more in the first half. Inadequate number of Gels? (4 total, at 5, 9, 13, 18 miles)
Regardless it was a good training run. Will be better trained and better prepared for next one! | |
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Time to get back on the horse... 3.0 easy paced miles in the AM. Out & back thru Rosecrest. 8.15 easy paced miles at noon along the river trail. Some left over soreness, mainly in the quads.
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| Cumulus - Blue Miles: 8.15 |
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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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AM - 5 easy miles on the Parkway. 8:24 avg. Strong wind from the South.
Noon - 7 more easy miles on the Parkway. 8:23 avg. Strong wind from the North.
Still some soreness in the quads. |
| Cumulus - Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
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AM - Out & back thru Rosecrest. 6.51 @ 9:11 avg.
Legs are very fatigued. Especially the hammies. | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM - Fwd Big Loop, 7.5 miles @ 8:56 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Noon - JRParkway, 8.10 @ 8:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.98 | 0.00 | 5.00 | 0.00 | 9.98 |
| Noon - JRParkway (8:33, 7:07, 7:05, 7:10, 8:25, 7:17, 7:25, 6:54 (.9), 8:47, 8:47 (.98)) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 8.63 |
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AM - RC O&B 5.13 @ 9:03
Noon - TM (0%) 3.5 @ 9:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
| AM - 2.5 Neighborhood loop w/D, 5.13 RC Out & Back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| AM - Cove Loop + Fwd Big Loop + Neighborhood Loop w/D - 10.4 @ 8:43 avg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.54 | 30.30 | 14.00 | 0.00 | 190.84 |
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| Cumulus - Blue Miles: 55.19 | Nimbus 11 Miles: 43.43 |
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