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Week starting Nov 30, 2008

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Location:

UT,USA

Member Since:

Feb 27, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

(2008) 5k Magna Classic (15:18)

(2007) Ogden Marathon (2:29:31)

(2007) St George Marathon (2:25:18)

 

 


Masters PRs:

17:09-2nd place Masters-

    Draper Days 5k (2013)

 

1:16:58-2nd place Masters-

    Utah Valley Half Marathon (2013)

 

Short-Term Running Goals:

Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet.

Long-Term Running Goals:

Run a good marathon again in the future.

Personal:

 

    
 

 

 

Miles:This week: 20.50 Month: 20.50 Year: 1199.50
Brooks T-7 Lifetime Miles: 1193.31
Brooks T-7 Lifetime Miles: 1031.20
Saucony Fastwitch A-5 Lifetime Miles: 617.50
Skechers Go Run Lifetime Miles: 496.50
Saucony Kinvara 3 Lifetime Miles: 816.50
Brooks T-7 (used) Lifetime Miles: 1113.00
Saucony Kinvara 4 Lifetime Miles: 542.50
Brooks T-7 Lifetime Miles: 922.90
Brooks T-7 Lifetime Miles: 1051.50
Saucony Fastwitch Blueberry Lime Squeeze ) Lifetime Miles: 788.00
Nike Pegasus Lifetime Miles: 1008.10
Reebok Running Shoe Lifetime Miles: 442.35
Under Armour Black Micro Lifetime Miles: 463.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.003.005.000.0027.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8 miles at 7:30-8/min mile.  Out and back to the air force base.  Nice and pleasant today with fairly warm temps for December.  Did some mild speed work consisting of 6x100 meters at 90% effort to shake out some things.  Just blowing some carbon out of the engine so to speak.   Dark Horse out..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

High end LT session with 4x4 minutes at 10-5k effort. 2 minute recovery interval. THR zone at 146-162 range.  Workout went really well with a last quarter in 73 sec.  Quick cooldown and then for my strength session I broke down a 600 case delivery at work!  I do that 3 times a week in addition to some light high rep weights at home.   It's getting dark now so gotta get out and run.  Tired tonight...

                Dark Horse out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.002.000.008.00

Medium-hard progressive run tonight. 5:30-6:30/mile pace over the course of the run.

75-85% mhr ending at 90% mhr roughly for the last mile. 2 mile cooldown at 8-10min/mile pace.  Felt strong again which is a good sign.  Hopefully I can start faster paced VO2 workouts later on.  Experimenting with my training this time instead of taking the traditional base building method.  

The runner in the profile frame is none other than the legendary Steve Jones.  Jones is my all time favorite runner mainly because of his fearless style both on and off the track.  Few runners with the exception of maybe Pre and Salazar had more guts than Jonesy.  

          Dark Horse out..

 

                         

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles recovery on the treadmill at 8/min mile pace.  Kinda boring, First time I have almost fallen asleep while running on a treadmill!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crosstraining today with weights and the bike.  No run today. Tomorrow a Vo2 workout with 4x5 min hard at 10-5k effort/4min rest jog.   The ideal situation would be to find some hills to do these repeats on in order to exaggerate and reinforce running form.

      Darkhorse out...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.003.005.000.0027.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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