Una lengua nunca es suficiente..

Week starting Aug 31, 2008

Asics Gel-2130 Men

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

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:

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Miles:	This week:	14.00	Month:	84.00	Year:	2302.35

Totals

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance

59.00 16.00 5.00 0.00 80.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Mon, Sep 01, 2008

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance

11.00 10.00 5.00 0.00 26.00

AM-10 mile AT on the indoor track. 5 miles in 5:10-5:32/mile. Started out conservative on the pace with the first 5 at 6:10-6/min/mile and then kicked it in for the last 5 miles with a 5:10 for the last mile. Tough...

PM-16 mile depletion run at 6-6:30/mile with last 5 miles at sub six down to 5:38/mile pace for the last mile. Gonna feel this one tomorrow... 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, Sep 02, 2008

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance

5.00 0.00 0.00 0.00 5.00

Just 5 very slow miles to recover from yesterday. 7:30-8/min/mile pace.

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, Sep 03, 2008

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance

10.00 0.00 0.00 0.00 10.00

Easy 10 miles on the Dimple Dell loop at 6:30-6:40/mile pace. Much cooler today than usual. Time to take the mileage down and do some sharpening until TOU. 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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Thu, Sep 04, 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 today at 6:40ish to 7 min/mile pace. 7th and 13th hill loop. Starting to bounce back now. Monday workout was hellish on the body.

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, Sep 05, 2008

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance

10.00 0.00 0.00 0.00 10.00

Easy 10 miles on the JRT out and back. 6:40-7min pace with last mile at 5:32. Not much to say as usual. Darkhorse 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, Sep 06, 2008

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance

15.00 6.00 0.00 0.00 21.00

AM-Long run of 16 miles with 6 miles at marathon pace effort. These miles were the last miles on the course and half were uphill on a 1-3% average grade. 5:19-5:30 on the downs and 5:45-6/min pace on the ups. Felt fine but my body is showing all sorts of weird aches and niggles. Good thing I decided to cut back this week. I hope the body will be ready for intervals on Monday or Tuesday. Dark Horse out..

PM-5 miles easy recovery jog at 7:30/mile or so. 7th east out and back.

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

59.00 16.00 5.00 0.00 80.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00