20 lbs in 30 days

Week starting Sep 12, 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.171.005.003.0070.17
Cumulus - Blue Miles: 14.60Nimbus 11 Miles: 22.07
Weight: 179.50
Mon, Sep 13, 2010
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)
Tue, Sep 14, 2010
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)
Wed, Sep 15, 2010
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)
Thu, Sep 16, 2010
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)
Fri, Sep 17, 2010
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)
Sat, Sep 18, 2010
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)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.171.005.003.0070.17
Cumulus - Blue Miles: 14.60Nimbus 11 Miles: 22.07
Weight: 179.50
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