20 lbs in 30 days

September 2010

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15% off for Fast Running Blog members at St. George Running Center!

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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Cumulus 0614 Lifetime Miles: 45.52
Nimbus 0913 Lifetime Miles: 228.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.945.0025.003.00259.94
Nimbus 11 Miles: 69.58Cumulus - Blue Miles: 83.45
Weight: 178.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

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

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

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 

Nimbus 11 Miles: 9.10
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.381.003.000.009.38

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
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.310.000.000.008.31

AM - Pocatello, custom route - 8.31 miles @ 8:43 avg pace

Cumulus - Blue Miles: 8.31
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.004.000.0013.20

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

 

Cumulus - Blue Miles: 8.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.603.000.000.0012.60

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

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

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
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.0012.15

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.

Nimbus 11 Miles: 8.15
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

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.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.250.000.000.0022.25

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.

Nimbus 11 Miles: 22.25
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

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
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.003.0012.10

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

Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

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

Cumulus - Blue Miles: 7.10
Weight: 180.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.801.001.000.0010.80

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...

Weight: 179.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

break from running.  need to revitalize.

Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.070.004.000.0022.07

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.

Nimbus 11 Miles: 22.07
Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Noon - TM (0%) - non-linear ramp 6.8 to 8.7 mph - 6.0 miles 


Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.010.007.000.0012.01

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.

Cumulus - Blue Miles: 4.00Nimbus 11 Miles: 8.01
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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
Weight: 179.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Noon - Easy 5.5 on the TM (0%) - 9-ish avg.

Weight: 178.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

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
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Late PM - TM (-3%) - progressive 10 miler (7.0 to 7.9 mph)

Cumulus - Blue Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Noon - Just an easy jaunt along the Parkway.  (getting a taste of what it might feel like Saturday morning in St. George)  

no watch.

Cumulus - Blue Miles: 6.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

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.

Weight: 177.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.310.000.000.006.31

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.


Cumulus - Blue Miles: 6.31
Weight: 176.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.945.0025.003.00259.94
Nimbus 11 Miles: 69.58Cumulus - Blue Miles: 83.45
Weight: 178.17
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