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Week starting Jan 05, 2014

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Location:

Dogtown,Ut,

Member Since:

Jan 02, 2006

Gender:

Male

Goal Type:

Other

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!

Personal:

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: 46.25 Month: 135.25 Year: 135.25
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: 200.50
Pegasus Blue Lifetime Miles: 585.00
Cumulus 17 Lifetime Miles: 391.75
Sense Pro 2 Lifetime Miles: 344.75
Peg Grey Lifetime Miles: 543.00
Peg Olympic Lifetime Miles: 463.50
Peg Black33 Lifetime Miles: 489.50
Barefoot '17 Lifetime Miles: 28.25
Boston Lifetime Miles: 285.75
Peg Green Lifetime Miles: 264.50
Speedgoat Lifetime Miles: 46.25
Total Distance
105.75
Stratus Black Miles: 7.00Kinvara Silver Miles: 8.00Vertical K Miles: 5.00Rocket 2 Miles: 14.75Free Miles: 7.00Mana Miles: 8.00F50 Miles: 5.00Kinvara3 Miles: 14.00Connect Miles: 3.00Ronin Miles: 12.00Kinvara White Miles: 20.00
Total Distance
15.00

AM - 7 Target.  Good run this morning, but a bit cooler.  (Stratus black 1027.95)

afternoon - 8 2xmile. Team had their first workout of the season, so I jumped in with them after a DI warm. We did 2x1600 at 5:341 and :33. Just a nice AT pace and life was good. Cooled with Harts, lifted and then I tried to run the lifting out of my legs with the DI again. (Kinvara silver 286.75)

Stratus Black Miles: 7.00Kinvara Silver Miles: 8.00
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Total Distance
19.75

AM - 14.75 Tempo Loop.  We think we have our tempo loop worked out now, as we moved the starting line up the Staheli Farm Rd to Stucki Farms and then ended right at the bridge.  Tempo went well, just want to see myself getting stronger in the next few weeks.  1-5:40, started off conservatively and ran well with the Circle, caught James just at the end of the mile as he had started a few seconds earlier. 2-:49, a little slower as we went up the Chipman hill, ended right at the top of their hill. 3-:32, always the quickest mile because you come off the hill and still feel good. 4-:33, Clyde and I just rolling along.  5-:39, the way this broke up the Mosquito Trail was good.  6-:36, wanted the last three to be the fastest,  have really worked on consentrating on making the end of workouts the best (a very week point for me in races), hoped for under 5:30, but legs were just tired.  7-:35, about the same feeling as the last mile.  8-:32, and the same again.  (Rocket 2 60.25)
 

afternoon - 5 City Creek. Trail Tuesday drew a solid crowd today, some who had never been on trails before. It was fun to see them working hard and enjoying this awesome type of running. (VertK 245)

Vertical K Miles: 5.00Rocket 2 Miles: 14.75
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Total Distance
15.00

AM - 7 DI/Mall.  Just hitting the usual right now and hoping that I end up where I want without stressing too much about it.  (Free 890.2)

afternoon - 8 PV tempo loop. Ran a 12 min tempo either the team. Pace for me was right around Tinman as I stayed back a little to not push too much. Finished up with weights and then DI to shake the legs out. (Mana 577)

Free Miles: 7.00Mana Miles: 8.00
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Total Distance
19.00

AM - 5xMile.  Ran them on the modified PV tempo loop (no bottom L section) after a Mall (5 mile) warm where I attempted tinman the last mile and finished with a 3 mile cool.  I really don't know what to think of this set of miles.  The times were very slow for what I have been doing lately, but it was the first time running them on this loop as well as the first time in the early morning.  So I'll try to take them with a grain of salt, especially since I know how hard I was working (at least after the first one) and try not to get down on myself.  1-5:41, seriously!  During the tinman I just didn't get it going at all and it carried over to this first mile.  I did get the second 1/2 much better than the first.  The first has a little riser and I just couldn't overcome it today (I'm not a strong hill runner, so this killed my times, but was probably really good for me to work on).  So my first half was over 6:00 pace (I'll put those first 1/2's in parathesis so that I can see how I improve on them in the future, 6:02).  2-:31, tried to work the first half stronger (5:40) and keep the 2nd 1/2 strong.  3-:29, (:46), at least the time is improving.  4-:27, (:43), have to really tell myself not to get too frustrated at the slower times and just keep pushing.  5-:23, (:39), my legs were spent.  This was the most tired I have been after a set of miles this season (but with the worst times).  I know I worked hard, just not a lot there in the legs and a tougher (albiet not killer by any means) loop.  The cool was especially slow.  (Kinvara3 555.5)

afternoon - 5 2xDI. Ran a DI warm and cool and a few laps since the team had a Kosmin test. Some pretty impressive stuff for this time of year. (F50 609.75)

F50 Miles: 5.00Kinvara3 Miles: 14.00
Comments(4)
Total Distance
17.00

AM - 12 River Trail modified.  Thought I needed to get a few more miles in this morning, but it ends up I really didn't.  But it was a good run and a good way to start the morning anyway.  I had so much on my mind, that it was nice to just be out there in the dark and thinking about it all.  Saw some more great meteors as well - I don't think I have ever seen as many as I have lately; almost every morning run I have seen at least one really good one.  Ran DI and then just extended it to the River Trail in reverse (which you have to access, or in this case, get off by the bridge now instead of the secret access) and then extended around the hospital and then all the way across the top (DI and Harts).  (Ronin 251)

afternoon - 5 GS. Just easy-cheesy up into Green Springs and then 8xbarefoot striders and a few more laps barefoot. (Barefoot '14 7)(Connect 688.5)

Connect Miles: 3.00Ronin Miles: 12.00
Comments(5)
Total Distance
20.00

AM - 20 SG1/2. The lads joined up a little earlier so I could get done and to Pyper's bball game. Ran down the trail and back for 6 before others showed. Then ran the 1/2 course (correctly this time). Got into a decent groove and just moved along. Then dropping back off the hill we moved it down below 6. The last four on the trail went 5:30, :30, :26, :28. A decent finish and a good way to end the run and week. (Kinvara White 64)

Solid week with nothing amazing but good miles and some good work.

Goals for next week: a good tempo and then faster than last year's half.

Kinvara White Miles: 20.00
Comments(2)
Total Distance
105.75
Stratus Black Miles: 7.00Kinvara Silver Miles: 8.00Vertical K Miles: 5.00Rocket 2 Miles: 14.75Free Miles: 7.00Mana Miles: 8.00F50 Miles: 5.00Kinvara3 Miles: 14.00Connect Miles: 3.00Ronin Miles: 12.00Kinvara White Miles: 20.00
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