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Week starting Feb 10, 2013

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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: 0.00 Month: 165.00 Year: 2174.00
Adios Lifetime Miles: 512.25
Rocket 2 Lifetime Miles: 109.00
Kinvara Grey Lifetime Miles: 222.00
Vazee Pace Lifetime Miles: 437.75
Pace Blue Lifetime Miles: 219.00
Pegasus Blue Lifetime Miles: 631.75
Cumulus 17 Lifetime Miles: 411.75
Sense Pro 2 Lifetime Miles: 358.50
Peg Grey Lifetime Miles: 580.25
Peg Olympic Lifetime Miles: 535.25
Peg Black33 Lifetime Miles: 615.00
Boston Lifetime Miles: 466.00
Peg Green Lifetime Miles: 416.25
Speedgoat Lifetime Miles: 298.75
Peg Purple Lifetime Miles: 290.00
Ravenna Lifetime Miles: 342.50
Barefoot '18 Lifetime Miles: 6.75
Levitate Lifetime Miles: 99.75
Peg NOP Lifetime Miles: 92.50
Total Distance
109.00
Boston Miles: 6.00Adios Miles: 40.75F50 Miles: 10.75Connect Miles: 8.25Landreth Blue Miles: 10.25Hyper Speed 2 Miles: 8.00Free Miles: 6.00Zero Miles: 8.00Rocket Miles: 6.00Vertical K Miles: 5.00
Total Distance
26.75

AM - 6 AC/Lutheran. With a bigger workout today and needing to drive to school so I could bringRy home, just an easy 6. (Boston 978.75)

afternoon - 20.75 Green Valley. 13 tempo. A little shorter version of the loop I did a few weeks ago. Warmed up for 6 and then got into my tempo. Going up Diagonal the wind was blowing decently against me, so I was excited that it would be helping me at the end when I would be most tired. Goal was to hit 5:40-:45 for 13 miles, which puts me on the slow end of my MP (around 95%). Things were good down through GV, but it was again windy. Coming up the river the wind should have changed, but it never did - it just got stronger. I felt I could have held the pace all day and was just hitting it with minimal effort through 10, but the last three up the river the wind just wore me down and I made a conscience decision to lose time and not stress my body too much fighting the wind. Ave for the first 10 was 5:43, then just over 6:00 for the last three. But still pleased with it. Like my new Adios - they will be my new marathon racers. (adios 20.75)

At the end I was kind of thinking about the race coming up and how much effort/time I have invested in it. In a way I am a bit nervous because of this and I want to do well, but I have also really enjoyed the journey no matter how it turns out. I never thought I would be in my fastest (marathon - even 1/2) shape at age 35 - especially with all that my body has been through. Life is good in many ways.

Boston Miles: 6.00Adios Miles: 20.75
Comments(5)
Total Distance
19.00

AM - 8.25 PV/AC/DI. Over to school for practice. Still a bit chilly for what we ere last week. (Connect 481.75)

afternoon - 10.25 River Trail. Ran out with the girls (and some of the boys) on their tempo. They did well. I enjoy running with them even though they might not say the same. Weights then ran home. Ready to be done by the end. (F50 440)

F50 Miles: 10.75Connect Miles: 8.25
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Total Distance
18.25

AM - 10.25 Clyde's.  Another chilly run with the Circle.  (Landreth blue 900.65)

afternoon - 8 Fields.  A nice easy run with the boys out into the Fields.  (HyperSpeed 2 265.25)

Landreth Blue Miles: 10.25Hyper Speed 2 Miles: 8.00
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Total Distance
14.00

AM - 6 AC/Lutheran.  Just an easy 6 this morning.  Sleeping in a little has been very nice.  (Free 757.45)

afternoon - 8 x2DI/track.  Ran the warm and cool with the team and on the track while they did their workout.  Lizard came down - good to see her.  (Zero 163.75)

Free Miles: 6.00Zero Miles: 8.00
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Total Distance
11.00

AM - 6 AC/Lutheran.  Another sleeping in and easy run.  Felt great this morning.  Hip has enjoyed this little dip in mileage the last two days.  (Rocket 610.5)

afternoon - 5 Prospector. Nice easy trail run with team on a beautiful afternoon. (VertK 60.5)

Rocket Miles: 6.00Vertical K Miles: 5.00
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Total Distance
20.00

AM - 20 DogTown 1/2 Time Trial. Was really bummed a couple months ago when I found out that my hometown half was only a week away from Phoenix. So I planned on running it today to test fitness and for a good workout. I was a little bummed about how it went. Obviously there were a few factors that played into it: 1) it is just very tough to recreate the drive an push needed for a strong race in a time trial - especially a solo effort. 2) Logan had offered to help, but due to a couple things on my part I didn't arrange things and I really could have used him. 3) I was a bit hesitant to really push because although I know I am half PR shape, I am focused on Phoenix and didn't want to do something stupid and jeopardize my opportunity for success in two weeks. Those things being said, I still thought I could not only beat last year's time of 1:10:36, I could PR by going sub 1:09:50 without really even "killing it".

Ran over to the start in Coral Canyon for a 5 mile warm up. I tried to amp myself up a little and get some energy going. The first couple miles are the quickest and I worried if soloing I would be able to amp it up like I needed. I drank my gu/water mix before starting - mostly to practice running with it in my system since I haven't at all since St. George. Got out strong with 1-5:10(5:14 - last year), 2-5:14(5:18) grabbed my other drink I had dropped here on the way out. Wasn't planning on drinking it until 7 like in the marathon. Should have driven out and dropped it off there, but didn't want to take the time/gas, so I just planned on carrying it - ended up bugging me a lot and kind of throwing off my focus/effort more than it should have around miles 6 and 7. 3-5:11(5:22). 4-5:09(5:16) felt good and the miles were flying by. 5-5:14(5:27), so I have gained a good amount of time already and I am not stressing at all. Then back up the river and on each of the hills I kind of fall apart. Lack of focus? 6-5:44(5:36). 7-5:54(5:41) so now I have given a bunch of time back. Looking back on it, I just wasn't pushing hard. 8-5:12(5:15) kind of upset at myself because I know I just cost myself a PR, which wasn't the main goal here but was reachable and would have been a fun side-effect. So I pushed this mile trying to use the downhill and grab back a little time. 9-5:40(5:28) another hill another bad mile. 10-6:01(5:53) this is the biggest hill of the course and it comes at a hard time, but again I was just running, not in it mentally. 11-5:44(5:19) last year I knew Clyde was hunting me down and I burned the backside of the hill, this time I just kind of trotted. This is the mile that really cost me. I even really thought about just calling it a workout and being done so I slowed for a tenth or so. Then I kind of yelled at myself and said that this is really the meat of this workout, I need to push and practice running hard when physically and mentally weak not back off and be a baby. So tried to get going again. 12-5:31(5:21). 13-5:30(5:22). Finish-ended with a 1:11:09(1:10:35)... Lost a little here in the last couple miles, as last year I really worked these ones to distance Clyde. But at least I brought them back to marathon effort without too much trouble.

So... Whatever. It's done, some good, some bad. Maybe I will find a half in late spring that I can really race and focus on getting a PR. (Adios 40.75)

Good week. Body is feeling rested, but still kept mileage where I want it and got a couple good runs in.

Goals for next week: Mileage down to 80, have a good tempo next Saturday as I run the real 1/2 with some of the kids (don't get sucked into trying to race and win it or something stupid).

Adios Miles: 20.00
Comments(6)
Total Distance
109.00
Boston Miles: 6.00Adios Miles: 40.75F50 Miles: 10.75Connect Miles: 8.25Landreth Blue Miles: 10.25Hyper Speed 2 Miles: 8.00Free Miles: 6.00Zero Miles: 8.00Rocket Miles: 6.00Vertical K Miles: 5.00
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