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Week starting Aug 28, 2011

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Location:

Dallas,TX,USA

Member Since:

Feb 21, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 19:03 - Race 4 Recovery (2009)

10k - 42:23 - SLCTC Winter Series (2010)

10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)

1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)

Marathon - 2:54:47 - Top of Utah (2011)

Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)

R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014)

Short-Term Running Goals:

Get back in decent running form. Maybe enter a road race in 2017?

Long-Term Running Goals:

Run a 5k under 18:00

Personal:

Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon.  I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out.  Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Griffin Lifetime Miles: 770.29
Salomon Synapse Lifetime Miles: 108.75
Saucony Kinvara 6 Lifetime Miles: 194.25
Brown Crocs Lifetime Miles: 64.00
Bike Miles 2016 Lifetime Miles: 1074.50
TNF Hyper Track Guide #2 Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.076.002.000.0065.07
Saucony Tangent 4 Miles: 21.57Saucony Tangent 4(2) Miles: 24.67Saucony Kinvara Miles: 8.08Saucony Guide 4 Miles: 10.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just chillin out today, doin some work from home so I can take tomorrow off.  It's gonna be Lacy and my 1 year anniversary.  I love you babe!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hangin with my wife and dog just enjoyin the day.

1PM

1 hour of mountain biking w/ Lacy @ Round Valley

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

AM

Feelin really tight today, but that happens after 2 days off.  Took 100S up to the farm roads and looped back to my house.

6.54 in 49:26, avg. 7:33 per mile.

 

PM

Let's row!

1 to the gym,

4,200m in 20:00 @ setting# 5 on the ERG,

3 on the frontage rd & back to the office.

Saucony Tangent 4 Miles: 6.54Saucony Tangent 4(2) Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.330.002.000.0012.33

AM

Feelin pretty rock n' roll today.  Legs are still a little beat from Saturday, but good enough for a small workout.  Ran 100S to 189, did some drills, then 4 x 800m on the way back.  Hamstrings kinda felt it, but overall form was good.

On another note, this is my first 300+ mile month.: )  Lots of firsts for me over the past couple months and I'm totally stoked!

3 warm-up,

1 set of butt-kicks, high-knee skipping, and carioca w/ a stride between each,

4 x 800m w/ 2:30 jog rest.  Splits were 2:43(slight downhill), 2:45, 2:47(slight uphill), 2:47,

1.97 cool-down

 

1:30 PM

Super windy out so did 2 out & backs to the gym with a loop around the gym each time.  Figured the tall grass along the trail would give me some cover from the wind.  Worked out pretty good, but got blasted by headwinds a few times.  Just kept it easy.

  4.25, no watch

Saucony Kinvara Miles: 8.08Saucony Guide 4 Miles: 4.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.030.000.000.0015.03

AM

Long-ish easy run today.  Ran 100S to Center St, then hooked up my big US 40 loop.  Things were sluggish for the first 4 or 5 miles, then loosened up.  Nice run on a cool morning.

15.03 in 1:51:29, avg. 7:25 per mile.

Saucony Tangent 4 Miles: 15.03
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM

Nice & easy today.  Took 100S to 600W to the farm roads.  It was cold....46 degrees!

6.50, no watch

 

PM

Planks, side-planks, warrior III

Saucony Guide 4 Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.676.000.000.0020.67

AM

Did a modified workout Ryan Hall did a few weeks before he ran Boston.  I ran to Potter ln for a warm-up, then did 1 x 2 mile, 1.5 mile, 1 mile, .75, .50, & .25 with recovery being the same distance as the interval and ran at easy run pace.  I kept the pace around 6:15 for the intervals, which felt really comfortable, and 7:30 to 7:45 for the recovery.  I did these as a bunch of out & backs to Potter ln to keep it all on the loose dirt and gravel surface of the farm roads.  Hopefully this will make the pavement during the marathon feel super smooth and responsive.  Ran back home from Potter ln as a cool-down.  Kind of a weird work-out, but I liked it.

4.24 warm-up,

2 miles in 12:35 (6:17 pace),

1.5 in 9:27 (6:18 pace),

1 mile in 6:13,

.75 in 4:40, (6:14 pace)

.50 in 3:06 (6:12 pace),

.25 in 1:31 (6:04 pace),

Total of 12.15 miles for the workout in 1:24:59, avg. 6:59 per mile

4.28 cool-down

Saucony Tangent 4(2) Miles: 20.67
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.076.002.000.0065.07
Saucony Tangent 4 Miles: 21.57Saucony Tangent 4(2) Miles: 24.67Saucony Kinvara Miles: 8.08Saucony Guide 4 Miles: 10.75
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