Running

February 2013

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Lehi,UT,

Member Since:

Jul 19, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

2015 St. George Marathon (2:44:11)

2014 Hobble Creek Half (1:17:18)

Short-Term Running Goals:

Goals

  • 5K - 16:59
  • 1/2 Marathon - Sub 1:17:00
  • Marathon - 2:45:00 

Miles:This week: 18.90 Month: 36.80 Year: 1406.45
Pegasus 34 White Lifetime Miles: 824.60
Kinvara 8 (blue/orange) Lifetime Miles: 416.15
Pegasus 34 Blue/gray Lifetime Miles: 597.76
Lunaracer 4 Lifetime Miles: 171.35
Hoka Clifton 1 Lifetime Miles: 575.85
Brooks Levitate Lifetime Miles: 266.00
Hoka Clifton 4 Lifetime Miles: 102.10
Pegasus Turbo 2 (green) Lifetime Miles: 10.50
Total Distance
198.40
#1 Wave Rider 10 Miles: 21.00Kinvara 2 Miles: 54.25Fastwitch 5 (white) Miles: 52.60Nike Free 2 All Black Miles: 20.10Kinvara Miles: 13.50Nike Free ( Black & Red) Miles: 6.50Fastwitch 5 (blue) Miles: 22.95Mizuno Wave Creation 10 Miles: 7.50
Total Distance
5.00

AM 5 on the TM.  

PM CF 

#1 Wave Rider 10 Miles: 5.00
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Total Distance
16.25

AM 12.25 in 1:35:30 (7:48) on the TM.  Felt pretty good today.  This was a planned cut back week with hopes of getting the mileage up around 50 next week.

Crossfit 

4 more miles on the TM in the early afternoon.  Actually felt really good.  Kept it easy between 8:00 - 8:30 pace. 

Kinvara 2 Miles: 12.25Fastwitch 5 (white) Miles: 4.00
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Total Distance
7.00

AM 3.25 on the track at the LC and then 3.75 on the TM with 20 1min on/off segments with the on segments between 6:50-6:58.

PM Crossfit 

#1 Wave Rider 10 Miles: 7.00
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Total Distance
7.00

AM 7 miles total.  First 4.5 on the track and then the last ones on the TM.

PM Crossfit 

Fastwitch 5 (white) Miles: 7.00
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Total Distance
10.00

AM 5 slow miles on the TM in about 44:30.

PM 5 more miles on the TM in about 43:00. 

Nike Free 2 All Black Miles: 5.00Fastwitch 5 (white) Miles: 5.00
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Total Distance
7.25

PM 7.25 on the TM.  Worked the pace pretty good tonight.

Kinvara 2 Miles: 7.25
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Total Distance
4.00

AM 4 slow miles on the TM.

#1 Wave Rider 10 Miles: 4.00
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Total Distance
16.50

AM 13 in 1:40:30 (7:43) on the TM.  

Crossfit. 

PM 3.5 slow miles on the TM. 

Nike Free 2 All Black Miles: 3.50Kinvara 2 Miles: 13.00
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Total Distance
7.00

AM 3.5 on the TM.  Flying to Bozeman so not much time this morning.

PM 3.5 on the TM in Bozeman in the early afternoon.

Kinvara Miles: 3.50Fastwitch 5 (white) Miles: 3.50
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Total Distance
8.60

AM 2.5 easy on the TM in Bozeman.  I just wanted something to get the morning started.  I should be able to get another run in later today.

PM 6.10 on the TM.  The last 3 at around 7 min pace.....which is flying for me right now. 

Crossfit.

Kinvara Miles: 2.50Nike Free 2 All Black Miles: 6.10
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Total Distance
6.10

PM 6.10 on the TM at about 8 min pace.

Kinvara 2 Miles: 6.10
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Total Distance
10.50

AM 5.0 on the indoor track.  Body is sore and tired.

PM 5.5 on the TM. 

#1 Wave Rider 10 Miles: 5.00Fastwitch 5 (white) Miles: 5.50
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Total Distance
14.50

AM 14.50 in 1:53:25 (7:50).  Long(er) run with Rob and Ryan this morning.  Started at the Maverick at Thanksgiving Point and basically headed south through Lehi and then back up north.  Pace was around 8:00 for the first 5-6 and then it was anywhere from 7:30-7:40 after that.  I struggled the last 1.5, but running with these guys made me keep going.  Rob looked liked he could have run another 10 miles.  This was my first run outside in close to two months.  I have a long ways to go to get ready for Boston.  Good run though and it went by fast having others to run with.

PM Crossfit 

Fastwitch 5 (white) Miles: 14.50
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Total Distance
5.25

AM 5.25 easy, slow miles on the TM.

Crossfit 

Kinvara 2 Miles: 5.25
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Total Distance
8.50

AM 5.50 on the TM at just over 8:00 pace.

PM Crossfit and then 3 slow miles on the TM. 

Nike Free ( Black & Red) Miles: 3.00Nike Free 2 All Black Miles: 5.50
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Total Distance
9.50

AM 9.5 on the TM at about 7:55 pace.  First 2.5 were on the indoor track.  Only workout for today.

Fastwitch 5 (white) Miles: 9.50
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Total Distance
7.10

AM 7.10 in 54:25 (7:42).  It was just over 30 degrees and the wind was mild, so I ran outside.  Did the standard route with a bit added on.  Did 3 miles faster in the middle (7:33, 7:07, 6:58).

Fastwitch 5 (blue) Miles: 7.10
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Total Distance
5.30

AM 5.3 in 46 min.  Just a slow, recovery run on the TM.

PM Crossfit. 

Kinvara 2 Miles: 5.30
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Total Distance
3.50

PM Crossfit and then 3.5 easy on the TM.

Nike Free ( Black & Red) Miles: 3.50
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Total Distance
19.35

AM 15.85 in 2:02:30 (7:44). Started at about 5:40 and headed north and got up into Thanksgiving Point and then made a loop and came back south.  Was worried about the weather, but it turned out to be pretty good except for a couple of cold spots where the wind picked up from the south.  And I actually felt pretty good for most of the run, especially at the end.

Crossfit 

Around noon I ran an easy 3.5 on the TM.  Slow, but legs felt really good. 

Mizuno Wave Creation 10 Miles: 3.50Fastwitch 5 (blue) Miles: 15.85
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Total Distance
11.50

AM 4 miles in about 34:45 on the TM.  Should be able to get another run in tonight.

PM 7.5 in 56:30 on the TM.  Felt really, really good on this run.  This will be a cut back week for me.  Hopefully hit around upper 30s on the mileage with a long run on Saturday....then will up the mileage again next week hopefully. 

Mizuno Wave Creation 10 Miles: 4.00Kinvara Miles: 7.50
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Total Distance
5.10

AM 5.10 on the TM with most of it around 8 min/miles

PM Crossfit 

Kinvara 2 Miles: 5.10
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Total Distance
3.60

AM 3.6 on the TM before heading to Reno.

Fastwitch 5 (white) Miles: 3.60
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Total Distance
198.40
#1 Wave Rider 10 Miles: 21.00Kinvara 2 Miles: 54.25Fastwitch 5 (white) Miles: 52.60Nike Free 2 All Black Miles: 20.10Kinvara Miles: 13.50Nike Free ( Black & Red) Miles: 6.50Fastwitch 5 (blue) Miles: 22.95Mizuno Wave Creation 10 Miles: 7.50
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