December 2017

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Member Since:

Jan 02, 2006



Goal Type:


Running Accomplishments:

PRs: 2:26:29 marathon @ St.George'14; 1:09:55 1/2 mar. '08; 31:00 10k '07

Short-Term Running Goals:

Love running now.

Long-Term Running Goals:

Love running forever!


My perfect day would include a run through the desert, time with my wife and girls, tasty homemade meals, and a nice nap in the middle.

Miles:This week: 14.25 Month: 89.00 Year: 2446.75
Vertical K Lifetime Miles: 648.00
Adios Lifetime Miles: 476.75
Rocket 2 Lifetime Miles: 109.00
Kinvara White Lifetime Miles: 469.50
Kinvara Green Lifetime Miles: 438.25
Kinvara Blue Lifetime Miles: 339.75
Kinvara Grey Lifetime Miles: 161.00
Vazee Pace Lifetime Miles: 410.50
Pace Blue Lifetime Miles: 194.00
Pegasus Blue Lifetime Miles: 563.25
Cumulus 17 Lifetime Miles: 372.00
Sense Pro 2 Lifetime Miles: 344.75
Peg Grey Lifetime Miles: 525.50
Peg Olympic Lifetime Miles: 440.50
Peg Black33 Lifetime Miles: 461.75
Barefoot '17 Lifetime Miles: 28.25
Boston Lifetime Miles: 245.50
Peg Green Lifetime Miles: 218.50
Total Distance
Boston Miles: 25.00Peg Green Miles: 15.75Pegasus Blue Miles: 4.00Peg Grey Miles: 6.00Pace Blue Miles: 11.00Cumulus 17 Miles: 6.00Sense Pro 2 Miles: 10.00Peg Black33 Miles: 11.25
Total Distance

AM - 6 Parkway.  Ran the Parkway in reverse with Twix before heading out to Cali.  Abs.  (Boston 226.5)

evening - 3 Mt. SAC. Ran the course with Ry and Py.  Don't like the change, but it is what it is.  (Peg green 205.75)

Boston Miles: 6.00Peg Green Miles: 3.00
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Total Distance

morning - 5 Mt. SAC. Ran a bit during the races.  (Peg green 210.75)

Peg Green Miles: 5.00
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AM - 4 Twix.  Abs. Twix has been acting weird since we got back from Cali, so I wasn't sure how she'd run this morning.  She did well, however, and it was a good and chilly run.  All the leaves have finally fallen with the cold and winds last night.  She didn't want to step in them and would jump over all of them.  (Peg blue 563.25)

afternoon - 10.75 Sullivan River.  Ran home from school via the Trail to Nowhere and linked up to the River Trail, past Sullivan and home.  This is a long run for me nowdays.  The pace was solid throughout.  Nothing over 7:00 and averaged 6:35.  Cadence was 169.  Goal will be to hit 170 on a 10+ miler and bring the shorter runs above 170.  (Boston 237.25)

Pegasus Blue Miles: 4.00Boston Miles: 10.75
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Total Distance

AM - abs and walk with Twix.

afternoon - 6 Parkway.  Ran home via the Parkway.  Prety tired, so I kept it at 6.  Have kind of developed a plan for myself and my running.  Pretty much will be less mileage on days like this (usually singles) and try and hit a couple decent workouts (longer run, tempo, intervals) per week.  Even not feeling zippy, ave was just under 7:00 and STP was at 168.  The good sign of that is that my running is transitioning - if on a tired, worn down day I can still be near my 170 goal, I actually am making that my normal strider rate, not just something I can only do when feeling quick.  (Peg grey 525.5)

Peg Grey Miles: 6.00
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Total Distance

AM - 4 Twix. Abs and run with the dog.  A little better than yesterday.  (Pace blue 187)

afternoon - 7.75 Track/home.  Warmed up on DI and then planned on doing some mile reps and running home.  The repeats were tougher than I imagined.  Not a pain tough ('cause I wasn't going fast enough), but more of a mental toughness that I don't have.  It was hard to try and run fast on a track lap after lap and keep in it mentally.  I only did two at 5:46 and then :39 with 3 minute recovery.  Next time I'll build on it.  Run home was good and the pace was solid.  (Peg green 218.5)

Pace Blue Miles: 4.00Peg Green Miles: 7.75
Total Distance

AM - abs and walk with both dogs. 

afternoon - 6 PV.  Ran grass loops on the back field while the jav throwers did their thing.  Right hammy was a bit more painful than the last couple weeks, probably from yesterday.  (Cumulus 372)

Cumulus 17 Miles: 6.00
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Total Distance

AM - 4 Twix.  Abs and then run with Twix.  Hammy felt no worse for the wear this morning.  (Pace blue 191)

afternoon - 8.25 Sullivan. Ran home from school via the Sullivan loop. For how tired I feel, and how blah the runs feel lately, the paces have beennslick.  6:35 today. (Boston 246)

Pace Blue Miles: 4.00Boston Miles: 8.25
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Total Distance

morning - 10 Sand Hill in reverse. Got out a bit later this morning and enjoyed a nice run in the desert. Longest run for Twix in quite some time.  She felt it at the end and we finished the last two around 6:20. Was able to run sans a shirt. Got back in time to watch the boys race at Foot Locker (will go watch the girls replay now). I’ll say this - although here will always be enough good people to make FL a great race, NXN is where the true champs go now (yes, I know Claudia is amazing, but the best are at Nike, especially on the boys side). (Sense 344.75)

Good first week without the team. Sometimes it’s hard to run w/o them. They inspire me. 

Goals for next week: keep on trying to push my limits. Keep working on cadence. 

Sense Pro 2 Miles: 10.00
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Total Distance

AM - 3 Twix.  Abs and then a little shorter run with the dog.  I need to get up just 5 minutes earlier to get everything I want to do in - I've started an attempt to learn Spanish and while I don't have practice in the morning, I've been using some time there to practice.  Some of the basic stuff I learned back in school is coming back, but other stuff is a lot harder and will take time.  The goal is to have enough vocab that by the summer, I can find some way to start working on conversational stuff.  We'll see how it goes.  I don't know why the urge hit, but hopefully I'll stick with it.  I kind of like the challenge of learning.  Run was good, a little slower than usual lately, but a 172 cadence.  (Pace blue 194)

afternoon - 11.25 River Trail. Ran the same route home as last Monday on the Trail to Nowhere, Mosquito, then Sullivan and home. Another solid paced run at sub 6:45 and a solid 168 cadence. My own zing for running is coming along as well. Temps are off the wall; not to brag, but I ran shirtless again. (Peg black33 461.75)

Pace Blue Miles: 3.00Peg Black33 Miles: 11.25
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Total Distance
Boston Miles: 25.00Peg Green Miles: 15.75Pegasus Blue Miles: 4.00Peg Grey Miles: 6.00Pace Blue Miles: 11.00Cumulus 17 Miles: 6.00Sense Pro 2 Miles: 10.00Peg Black33 Miles: 11.25
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