| 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 | 226.94 | 5.00 | 25.00 | 3.00 | 259.94 |
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Nimbus 11 Miles: 69.58 | Cumulus - Blue Miles: 83.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.11 | 0.00 | 0.00 | 0.00 | 12.11 |
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Noon - Tried out the new route on the Parkway, out to 126th & back. Little bit warm, but not at all summer-like. Nice breeze.
8.01 miles @ 7:53 avg pace.
Late PM - TM (-3%) - 4.10 @ 8:34 /mile |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
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Noon - Another run on the Parkway w/M. Pleasantly warm and breezy again. Apparently there is still some construction going on about a half mile beyond 12600 South for a couple more weeks. The trail was heavily obstructed with vehicles and workers, so we turned around just short of the target. 9.10 miles @ 8:19 avg pace. Glycogen debt at about 7 miles.
Late PM - TM (-3%) - 5.0 miles - progressive 6.5 to 7.9 mph |
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.38 | 1.00 | 3.00 | 0.00 | 9.38 |
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AM - Canyon run, Buckskin Road - 9.38 miles @ 8:00 avg
(9:19, 8:40, 8:54, 9:06, 9:14, 7:13, 6:24, 6:38, 6:44, 2:52) |
Cumulus - Blue Miles: 9.38 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
| AM - Pocatello, custom route - 8.31 miles @ 8:43 avg pace |
Cumulus - Blue Miles: 8.31 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 4.00 | 0.00 | 13.20 |
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AM - Canyon run - Buckskin Road - 8.10 miles @ 7:50 avg pace
(9:29, 9:30, 9:06, 9:06, 6:11, 6:09, 6:28, 6:35, 0:51)
Late PM - TM (-3%) - 5.1 miles @ ~8:45 pace
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Cumulus - Blue Miles: 8.10 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.60 | 3.00 | 0.00 | 0.00 | 12.60 |
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Noon - TM (0%) - ramp from 6.7 to 8.6 mph over 5.5, then hold for 2.0.
7.5 miles @ 7:44 avg
Late PM - TM (-3%) - 5.1 @ ~8:48 avg |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Noon - TM (0%) - 6 miles @ 8:47 avg. Minor soreness, lack of energy, low enthusiasm.
Late PM - TM (-3%) - 4.1 miles @ 9:00 avg |
Cumulus - Blue Miles: 6.00 |
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
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Noon - Took a break from the treadmill and went for a run on the Parkway. Nice temperature and breeze today. 8.15 miles @ 8:05 avg pace. Late PM - TM (-3%) - 4.0 @ 9:30 avg.
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Noon - TM (0%) - 1.5 warmup, 5.0 @ 6:53, 0.5 cooldown. Pace felt brisk but manageable. Breathing felt relaxed, legs a bit fatigued. |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
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AM - Long run on the Parkway in Lehi, with Annette, Bec, Chad, Rachel, and Stacy. Time went by fast - fun conversations - almost stepped on a skunk - very cool weather at the start, but warmed up to perfection by the end. 22.25 miles @ 8:40 avg pace. |
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Noon - Treadmill - Incline ramp from 0-3%, and speed ramp from 6.6 to 7.5 mph over 7 miles. Then backed down to 0% and 6.6 mph over the final 0.5. AP 8:29
Late PM - 5.6 miles on the Treadmill (-3%) - 8:34 pace |
Cumulus - Blue Miles: 7.50 |
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| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 3.00 | 12.10 |
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Noon - TM (0%) - 1.5 warmup, 5 x 0.5 @ 10.1 mph and 1 x 0.5 @ 10.2 mph, 0.25 recoveries, (0.5 rec prior to the final one), 1.0 cooldown Late PM - TM (-3%) 5.10 miles @ 9:15 approx. pace
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| Comments(7) |
| 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 - A mighty fine September day to be running outside. Just a touch on the warm side, but it was so nice to break from the treadmill today. 7.1 miles @ 8:27 avg pace.
Late PM - TM (-3%) - 5.0 @ 8:57
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Cumulus - Blue Miles: 7.10 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.80 | 1.00 | 1.00 | 0.00 | 10.80 |
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Noon - TM (0%) - Ramp up from 6.5 to 8.7mph over 5.0 miles, then hold for 1.0, then ramp down to 7.7 mph over final 0.5
Late PM - TM (0%) - 4.3 @ 9:15ish, plus some walking at 12%. very tired - head and body... |
| Comments(1) |
| 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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break from running. need to revitalize. |
| Comments(7) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.07 | 0.00 | 4.00 | 0.00 | 22.07 |
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AM - Last long effort before St. George. Woohoo! Course started near the Med Center in Riverton, up thru Herriman, up to Yellow Fork Canyon, then back again. Fun run with Annette, Bec, Rachel, and Ryan. Headwinds + uphill first half. Tailwinds + downhill second half. 16.97 miles
(drove home) then finished up on the TM (-3%) .5 wu, 4.0 @ 6:40, 0.6 cooldown
Great morning. |
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| Comments(15) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon - TM (0%) - non-linear ramp 6.8 to 8.7 mph - 6.0 miles
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.01 | 0.00 | 7.00 | 0.00 | 12.01 |
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AM - JRParkway - 0.71 warmup, 7 threshold (6:40, 6:45, 6:36, rr, 6:38,
6:36, 6:42, 6:45), 0.30 cooldown. Nice morning, cool temps, bugs must
be gone for the season.
(left hammie pain) Late PM - TM (0%) - easy 4.0 @ 9:31 pace. hammie not too bad.
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Cumulus - Blue Miles: 4.00 | Nimbus 11 Miles: 8.01 |
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| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Noon - Easy 6 on the Parkway. Just missed out on the heavy rain.
Late PM - Easy 3 on the TM (0%), plus some inclined walking. |
Cumulus - Blue Miles: 3.00 |
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Noon - Easy 5.5 on the TM (0%) - 9-ish avg. |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Noon - TM (-3%) - 7.5 miles - progressive (7.0 to 8.3 mph over first 7.0, final 0.5 @ 6.7 mph) |
Cumulus - Blue Miles: 7.50 |
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Late PM - TM (-3%) - progressive 10 miler (7.0 to 7.9 mph) |
Cumulus - Blue Miles: 10.00 |
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| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Noon - Just an easy jaunt along the Parkway. (getting a taste of what it might feel like Saturday morning in St. George) no watch.
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Cumulus - Blue Miles: 6.25 |
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
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Noon - Back on the treadmill today. 6.0 miles @ 8:33 avg. Started each of the last 4 miles with a brisk quarter (9.2mph), just to let the legs know that i'll be calling on them to come alive this weekend.
Left foot was aching, just forward of the heel - mysteriously went away somewhere in the 3rd mile. |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| Noon - Nice and easy run on the Parkway. 6.31 miles @ 8:59 avg. It was hot. No pains - phantom or otherwise.
Day off tomorrow. (Woohoo!) Easy and short run on Friday. Marathon on Saturday.
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Cumulus - Blue Miles: 6.31 |
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| Comments(9) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 226.94 | 5.00 | 25.00 | 3.00 | 259.94 |
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Nimbus 11 Miles: 69.58 | Cumulus - Blue Miles: 83.45 |
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