| Location: Sandy,UT, Member Since: Sep 23, 2013 Gender: Male Goal Type: Marathon Finish Running Accomplishments: 5k: 18:34 American Fork 2014
Half Marathon: 1:30:30 Saltair 2013
Marathon: 3:44:22 St. George 2014 Long-Term Running Goals: Continue running. Personal: I started running in April of 2013 and I think I'm addicted. I'm 37, married and I have 3 daughters. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 408.00 | 34.20 | 442.20 |
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| Saucony Ride 6 Miles: 119.10 | Asics Cumulus 15 Miles: 77.40 | Brooks Ghost Miles: 105.90 | Saucony Type A5 Miles: 28.60 | Altra One2 Miles: 30.30 | Altra Instinct 1.5 Miles: 14.00 | Saucony Kinvara 4 Miles: 21.40 | Kinvara 6 Miles: 45.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| 4.3 miles Lunch run with Andrea. It's been a long break and I felt it on this run. I've been focused on climbing lately and haven't made time for running. I need to get back into it. The BD indoor triathlon is coming up next month. |
| Saucony Ride 6 Miles: 4.30 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles |
| Asics Cumulus 15 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.70 | 0.00 | 5.70 |
| 5.7 miles Felt good to get out this morning. My watch told me I need to rest for 48 hours. I guess it thought I did a speed workout. | |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 4.5 miles Lunch run with Andrea. Forgot my socks and got a big blister on my right arch. |
| Saucony Ride 6 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 4.1 miles |
| Asics Cumulus 15 Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles I'm so tired after this run. It felt like I was doing a tempo run. |
| Asics Cumulus 15 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles |
| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.00 | 2.00 |
| BD Indoor Triathlon
Run 2 mi: 13:30
Elliptical 1 mi: 8:07
Bike 4 mi: 9:38
Total: 32:02
Based on my running log as of late, it's not surprising that I didn't improve this year. But it didn't hurt as bad as I thought it might. I still can't figure out that blasted elliptical.
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| Saucony Type A5 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.40 | 0.00 | 4.40 |
| 4.4 miles
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles with Jason and Andrea.
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| Saucony Ride 6 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles |
| Asics Cumulus 15 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.50 | 4.00 |
| 4 miles with a few strides for fun 10 x 20 sec (40 sec). Averaged 6:00 min pace. |
| Altra Instinct 1.5 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles
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| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mi
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles |
| Asics Cumulus 15 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
| 5.8 miles | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 treadmill miles
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| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| 7.5 miles in the Duke Forest in North Carolina. Pleasantly humid.
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| Saucony Ride 6 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 2.00 | 5.00 |
| 5 miles
Mid run I decided to do a 2-mile tempo and averaged 6:53. Not sure I really needed to do that but wanted to go a little faster. Maybe just to see if I could.
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| Asics Cumulus 15 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.70 | 0.00 | 5.70 |
| 5.7 miles
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles in the heat at lunch. I felt drained after. | |
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| | Slow miles | Fast miles | Total Distance | | 4.20 | 2.00 | 6.20 |
| 8 x 400m (400m)
1:30, 1:33, 1:32, 1:29, 1:28, 1:25, 1:26, 1:27
It's been a long time since I've run on the track. August 5th to be exact. It felt good to do some intervals.
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| 6.1 miles | |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 4.1 miles |
| Saucony Ride 6 Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| 6.1 miles at Corner Canyon | |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 4.5 miles |
| Saucony Kinvara 4 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| 4 x 800m (400m)
3:00, 2:59, 3:04, 3:02
They started tearing out the Alta football field so the track was a bit of a mess. I cleared it off pretty well but still had to run over the sand they laid down over a small section of the track to access the football field.
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| | Slow miles | Fast miles | Total Distance | | 3.10 | 0.00 | 3.10 |
| 3.1 miles
I played frisbee at lunch and then went on a very short run with Jason. After Ultimate I just didn't have much energy.
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| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
| 5.2 miles
I thought about running over the weekend but I was doing way too much manual labor in my yard. I had nothing left to give.
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| Saucony Kinvara 4 Miles: 5.20 |
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| | Race: |
BD 5k (3.107 Miles) 00:19:57, Place overall: 2, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 1.20 | 3.10 | 4.30 |
| BD 5k
19:57
5:57, 6:42, 0:25
The course was a little short this year. You'd think we could get it to be a consistent length since we have this race every year.
Not too many entrants this year because the race was split up into a full 5k and a 5k relay. Andrea led out and I followed. She tricked me into going too fast for the first mile. I had to reel it in a little so I could make it up the first hill. She stayed about 20 seconds in front of me until the secound round on the hill and then took it to 30 seconds. It was too hot and windy and there was no way I was going to catch up. Something was in the air too that I felt in my throat after the race. So many excuses.
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| Saucony Type A5 Miles: 4.30 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 mi
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| Asics Cumulus 15 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles on the Bonneville Shoreline Trail with Jason. Not too fast a pace but it was good to be out for an hour. Most of my runs have been less than an hour lately. | |
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| | Slow miles | Fast miles | Total Distance | | 8.80 | 0.00 | 8.80 |
| 8.8 miles Took the family to Bryce Canyon for the weekend but I only ran once. I went on the rim trail to Inspiration and Bryce Points then dropped down to Peekaboo loop over to Navajo loop and then up to Sunrise Point. It was pretty slow going (90 min) because of the 2700 ft elevation gain but very enjoyable. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles Another poor week of running. Been working in the yard a ton and haven't had much time. Too tired in the mornings. Climbing is also getting in the way. I try to go Monday, Tuesday and Wednesday mornings but that means I have to run at work or in the evenings which is tough. I need to get some kind of schedule going. |
| Altra Instinct 1.5 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mi |
| Asics Cumulus 15 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| 5.1 miles at Newport Beach | |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles |
| Saucony Ride 6 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.60 | 0.00 | 4.60 |
| 4.6 miles |
| Asics Cumulus 15 Miles: 4.60 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles |
| Altra Instinct 1.5 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| 4.3 miles |
| Asics Cumulus 15 Miles: 4.30 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles |
| Saucony Ride 6 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 mi | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 mi |
| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 4.1 mi |
| Asics Cumulus 15 Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 4.20 | 0.00 | 4.20 |
| 4.2 mi | |
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| | Slow miles | Fast miles | Total Distance | | 8.20 | 0.00 | 8.20 |
| 8.2 mi Marrowstone Island, Washington | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles up Dimple Dell with Andrea. |
| Asics Cumulus 15 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| 5.3 miles with the kids on their bikes. |
| Saucony Ride 6 Miles: 5.30 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 3.00 | 7.50 |
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Flopped workout 3x 7:00min @6:30 pace and 3:00min @6:15 pace. I signed up for the Layton 10k in October and decided to get right into training. I don't know why I thought I could do this workout. I should have just done some sort of a tempo or some easy track stuff for my first workout in a while. For the first repeat I averaged 6:30 and 6:20 then it went downhill from there. I should have stopped but kept trying.
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| Saucony Kinvara 4 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles |
| Asics Cumulus 15 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles |
| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles |
| Saucony Ride 6 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.60 | 1.60 | 4.20 |
| 5x2:00 @10k pace Paces 6:13, 6:20, 6:19, 6:25, 6:14 Much better than last week. |
| Saucony Kinvara 4 Miles: 4.20 |
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| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| 6.3 miles |
| Saucony Ride 6 Miles: 6.30 |
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| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| 5.3 miles |
| Asics Cumulus 15 Miles: 5.30 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles with Jake, Andrea and Debra up Dimple Dell. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles on a sandy trail in the Torrey Preserve Extension near San Diego. |
| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles at the Torrey Pines Preserve near San Diego. |
| Saucony Ride 6 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| 4 x 3:00 @10k pace Paces: 6:13, 6:17, 6:19, 6:13 Felt easy because of the elevation (San Diego). |
| Saucony Ride 6 Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.40 | 0.00 | 12.40 |
| 12.4 miles with my sister Miriam on the Bonneville Shoreline Trail. We started at Rock Canyon in Provo and went to Springville and back. |
| Brooks Ghost Miles: 12.40 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles | |
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| | Slow miles | Fast miles | Total Distance | | 3.70 | 2.30 | 6.00 |
| 15:00 min @ 6:33 pace
I was trying to maintain a threshold pace and it looks like I got it pretty close after looking at my average heart rate. I may have been a little fast but that's okay because it felt like a good workout. Next week I'll bump it up to 20 minutes.
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| Saucony Type A5 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles |
| Saucony Ride 6 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles at night in the rain. My nipples hurt.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 2.50 | 7.00 |
| 8 x 2:00 min @ 10k pace with Andrea
Paces: 6:15, 6:21, 6:18, 6:20, 6:14, 6:20, 6:14, 6:08
Tight calves but otherwise felt good. Andrea suggested that I try lifting my legs a bit higher when running fast to use my upper leg muscles more and give some relief to the calve muscles. My cadence is rather high (194) at these higher paces and it might be that I'm not using my entire leg to push off and drive forward. I'll start lifting my knees a little higher on my next workout and see what happens.
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| Saucony Type A5 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| 5.5 miles | |
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| | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| 13.1 not so scenic miles north and then back on 700 east at night. Legs felt good though. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles with Andrea at lunch in Dimple Dell. |
| Saucony Ride 6 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles |
| Asics Cumulus 15 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 3.00 | 6.50 |
| 3 mile tempo 6:32, 6:35, 6:34 | |
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| | Slow miles | Fast miles | Total Distance | | 3.90 | 0.00 | 3.90 |
| 3.9 miles | |
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| | Slow miles | Fast miles | Total Distance | | 4.60 | 0.00 | 4.60 |
| 4.6 miles |
| Saucony Ride 6 Miles: 4.60 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 4.5 miles |
| Saucony Ride 6 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles |
| Asics Cumulus 15 Miles: 4.00 |
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| | Race: |
Layton 10k (6.2 Miles) 00:40:54, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 3.10 | 6.20 | 9.30 |
| Layton 10k 40:54 6:37, 6:32, 6:34, 6:47, 6:39, 6:38, 1:09 Weather was great. Low 40s at the start but the sun was out at 9:00 and it felt a bit warmer. I did not prepare as well as I should have for this race. Not enough workouts or weekly mileage. My goal was less than 40 minute but after my last tempo run I knew it would be hard to sustain less than a 6:30 pie. I started out with a girl and a guy but they soon sped up and got out 10 seconds ahead of me. Just before the second mile the girl was leading and missed a turn in the course. It looked like she went for a tenth of a mile or so before someone caught her. It's too bad because she would have gotten a pretty good time. After the turn around point I got some water and stayed a few seconds behind the leader. At mile four I wasn't paying a ton of attention to the leader but he was all of a sudden right in front of me. I passed him and then was by myself for the rest of the race. It turns out he started feeling nauseous. The last mile felt tough and I thought I was going much slower than my actual time. Obviously, the competition wasn't very strong (maybe 60 people total) but it was fun to be out in front even if it was mostly luck. |
| Saucony Type A5 Miles: 9.30 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles |
| Saucony Ride 6 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.00 | 5.50 |
| 8 x 400m (200m) 1:35, 1:30, 1:28, 1:27, 1:25, 1:26, 1:27, 1:27 Alta track Felt good but my calves are still sore from the 10k on Saturday. | |
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| | Slow miles | Fast miles | Total Distance | | 10.40 | 0.00 | 10.40 |
| 10.4 miles This was a bit too far my right calf started getting tight again (from last week's race). Some muscle on my left side (oblique) is also bothering me. I need to take a little time off. | |
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| | Slow miles | Fast miles | Total Distance | | 408.00 | 34.20 | 442.20 |
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| Saucony Ride 6 Miles: 119.10 | Asics Cumulus 15 Miles: 77.40 | Brooks Ghost Miles: 105.90 | Saucony Type A5 Miles: 28.60 | Altra One2 Miles: 30.30 | Altra Instinct 1.5 Miles: 14.00 | Saucony Kinvara 4 Miles: 21.40 | Kinvara 6 Miles: 45.50 |
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