| Location: sandy,ut,usa Gender: Male Goal Type: Other Running Accomplishments: 15:31 5k Magna Classic 2:29:31 Ogden Marathon 1:07 Hobblecreek half marathon. St George Marathon- 2:25:18
Short-Term Running Goals: Sub 2:20 marathon and 29:00 10k.
Long-Term Running Goals: Be in the top masters category when I'm in my 40s.
Personal: "The frog wanted to be as big as an elephant, so he burst."-Ethiopian proverb.
Amos 9:11- In that day will I raise up the tabernacle of David that is fallen, and close up the breaches thereof; and I will raise up his ruins, and I will build it as in days of old: Favorite Blogs: |
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| Miles: | This week: | 14.00 |
Month: | 84.00 |
Year: | 2302.35 |
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Totals | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.50 | 14.00 | 7.50 | 0.00 | 84.00 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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Mon, Nov 03, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | A very easy 4 miler tonight. Ran by the house I'll be renting at the end of the end of this month. It is a really nice 2 bedroom house that was built in 1930 out in Syracuse. Complete remodel also, so I think it will be a nice quiet place to live hopefully. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Tue, Nov 04, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
Day off, Just went to work and then came home and studied for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Wed, Nov 05, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | Today was six easy miles broken into two easy runs while doing a couple of errands tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Fri, Nov 07, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
Fast 3.5 miles to the Frontrunner station. Almost all out.. Another 3.5 easy coming home later. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Sat, Nov 08, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | Easy 6 miles on the treadmill this evening. 8/min-7:30/mi. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Mon, Nov 10, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 | Medium pace steady state run for 7 miles total on the treadmill followed by weights. Worked on shoulders and back. 2x10 millitary press followed by shrugs and cable extensions. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Tue, Nov 11, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
Easy 3 miles tonight. Awake rather late so only enough time for a quickie. Nothing really interesting to report except for my Spanish speaking skills are coming up slowly. The group of people I supervise at work are from Mexico and South America and we made a little deal; I would learn Spanish and in return they would learn English. It's kind of cool actually, we use newspaper and magazines for textbooks and quiz each other on syntax and verb usage. This could be useful in the future one day I keep thinking...
Heading out this afternoon before it gets too dark for some 400 meter repeats with full recovery. I don't want to become evening road kill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Wed, Nov 12, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
Good workout today to work in some leg turnover with nothing to hard thrown in. 8x400 in 69-72 sec lap time. Full 2 lap jog rest. Felt really strong and light on the feet this evening. 9 miles total with easy miles at 7:30-7:15/mile average pace. 65-70% mhr.
Usually I would put faster intervals such as these in the VO2 max category, however I've noticed today and in the past that the heart rate never climbs high enough to be a true VO2 session especially with full recovery. But VO2 max is not the objective anyway, neuromuscular recruitment for tomorrow's quality session is.. Dark Horse out.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Thu, Nov 13, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 2.00 | 0.00 | 7.00 |
Lower end LT session today with 2x2 miles at sub marathon pace effort. Started easy on the workout by slowly progressing with effort intensity by starting at 75-80% mhr roughly to 85-90% mhr on the second mile. One mile easy jogging between sets. Performed the reps just until to the point I could feel like I was pushing it. Legs felt alive and overall pace felt good. Push ups and situps with stretching afterwards.
Dark Horse out... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Fri, Nov 14, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 | Medium long run progressing in pace at the middle. 11 miles total at 70-85% mhr. Recovery jog tomorrow. Kaysville out and back. Dark Horse out.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Sat, Nov 15, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | Easy jog on the treadmill tonight at 7:30-8:00 pace range. Just an easy wake up jog before work. My body and mind are ready for hard training, but for now I will be patient and gradually work into this over the winter. Maybe..bbbrrrr. Dark Horse out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Mon, Nov 17, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
Steady state run for 6 miles this morning after work. 75-85% mhr for the run. Things went ok that is until we hit the railroad tracks and almost got side swiped, by none else other than my own brother! Geez.. by one of my own relatives, go figure.. Other than that everything felt strong and smooth this morning. Antelope and Gordon loop run. Light weight work with multiple reps. Dark Horse out... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Tue, Nov 18, 2008 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | Easy 8 miles on Hill Field road loop. 70-80% mhr. Pushups and crunches with some stretching afterwards. Slowly but surely things are coming back into shape now. Looking forward to running a 5k this week with a friend of mine and pacing her to a strong finish. I just hope the weather stays sane for the weekend. Dark Horse out.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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Totals | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.50 | 14.00 | 7.50 | 0.00 | 84.00 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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