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Week starting Sep 04, 2011

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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: 18.95 Month: 116.30 Year: 1524.00
Ride 6 (Blue) Lifetime Miles: 544.65
Kinvara 4 (green) Lifetime Miles: 339.40
Kinvara 4 (red) Lifetime Miles: 484.55
Pegasus 31 (black) Lifetime Miles: 515.72
Lunaracer (crimson) Lifetime Miles: 340.50
Pegasus 31 (blue) Lifetime Miles: 572.36
Pegasus 31 (black) Lifetime Miles: 527.35
Nike Pegasus Orange Lifetime Miles: 633.95
Pegasus 33 (blue) Lifetime Miles: 247.15
Lunaracer (orange) Lifetime Miles: 79.15
Total Distance
61.55
Nike Free ( Black & Red) Miles: 36.75Adizero Boston Miles: 18.05Wave Rider 12 Miles: 6.75
Total Distance
15.35

15.35 in 1:59:55 (7:49).  Started at 5:40 and set out to go around 12 miles and average around 8:00 for the entire run.  Headed up 300 W. and then over towards the Smith's Mktplace and then back down around home.  Felt really good and so I just kept going.  It took me until around the 12 mile mark to catch the 8 minute guy, but then I picked it up the rest of the way.  One of the best runs I've had in a while.  Felt like I could go forever.  Weather was awesome.  No soreness at all from the race on Saturday.

Nike Free ( Black & Red) Miles: 15.35
Comments(2)
Total Distance
6.70

6.70 no watch.  About 1.5 on my own and then Ryan and I did the standard loop.

Adizero Boston Miles: 6.70
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Total Distance
11.05

6.75 no watch.  Pretty much the exact same run as yesterday.

PM 4.30 at about 8:15 pace.  Just an easy run beginning about 8:15. 

Wave Rider 12 Miles: 6.75Adizero Boston Miles: 4.30
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Total Distance
8.25

2.50 warm up as I ran to the track and then did 5x800 with 400 rests.  Splits were: 3:02, 2:54, 2:53, 2:58, 2:54.  Cooled down with 2.25 to get back home.  

Nike Free ( Black & Red) Miles: 8.25
Comments(2)
Total Distance
7.05

7.05 in 56:19 (7:59).  Up Center St. and then up by the cemetery and back home.

Adizero Boston Miles: 7.05
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Total Distance
13.15

13.15 in 1:38:59 (7:32).  Started just before 6 am and went up and down Provo Canyon.  Tried to keep things brisk on the way up and then on the way down I did 2 min "on" 3 min "off".  I basically just wanted to push the pace on the "on" segments and my "off" segments I was still right around 7:20s-7:30s.  Felt pretty good on the way up, and ok on the way down. Weather has changed since the last time I ran in the canyon a couple of weeks ago.

One week to go until TOU.  I backed the mileage off just a bit this last week, but I actually got 3 solid workouts in during the week.  This coming week I will back off quite a bit and hope the legs respond next Saturday.  Overall, I feel really good and confident heading into this marathon. 

Nike Free ( Black & Red) Miles: 13.15
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Total Distance
61.55
Nike Free ( Black & Red) Miles: 36.75Adizero Boston Miles: 18.05Wave Rider 12 Miles: 6.75
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