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Week starting Jan 01, 2012

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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
36.65
Nike Free ( Black & Red) Miles: 27.15Adizero Boston Miles: 9.50
Total Distance
8.15

8.15 no watch.  Started at about 6:30 with Mark.  Ran up Center St. and over to 300 W. and a bit and then back home.  Mark did wear a watch and said we averaged just over 8 min/mile.

Crossfit.  50-40-30-20-10 of double unders and sit ups.  Did 3x5 front squats at the beginning, but I didn't do much with those.  I got to try and find a good mix of crossfit and running so that I can start to ramp my miles up.

Last year was probably the best year of running ever for me.  Boston was incredible and I followed that up with a couple of really good half marathons at the Provo River and Pocatello.  Finished up the year with the best race of my life at the TOU marathon.  Hoping to build off of last year as we enter the new year.  Going to try and get ready to run Boston all out as well as St. George.  Hope to mix in a lot of other halves and other races along the way.   

Nike Free ( Black & Red) Miles: 8.15
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Total Distance
4.00

AM Crossfit.  21-15-9 of deadlifts and hand stand push ups.  

Ran 4.0 in 33:47 (8:27) right after crossfit just around where the gym is. 

Nike Free ( Black & Red) Miles: 4.00
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Total Distance
0.00

PM Crossfit.  9-7-5 of muscle-ups and snatches.  OR substitute 36-28-20 of pull-ups and dips (boxes) for the muscle ups, which is what I did.  Upper body is wasted, but a fun workout.

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Total Distance
9.50

5.50 no watch.  Started at just before 6:00 AM.  Ran the standard route with just a bit added on to get to 5.50.

PM 4.0 no watch out towards Saratoga and back. 

Adizero Boston Miles: 9.50
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Total Distance
3.00

Crossfit.  21-15-9 of Thrusters (65 lbs) and pull-ups.  My body is tired and sore, especially my upper body.  Wednesday's crossfit class destroyed me.

3.0 on the TM.  Went straight to the LC after Crossfit to get a few miles in. 

Nike Free ( Black & Red) Miles: 3.00
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Total Distance
12.00

12.0 on the TM in about 1:35:00.

Crossfit.  

Teams of 4 complete the following:
100 reps, Ground to Overhead 95/65
100 reps, Medacine Ball Burpees 20/14
100 reps, Pull-ups
50 reps, Partner Tire Flips
4 x 40 Meter Prowler Push 235/145
400 Meter, Buddy Carry

1500 Meter Run 

Nike Free ( Black & Red) Miles: 12.00
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Total Distance
36.65
Nike Free ( Black & Red) Miles: 27.15Adizero Boston Miles: 9.50
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