dedication, perseverance, self-discipline

Sound to Narrows 12k

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
279.4110.254.3029.89323.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

I met Sasha and Hyrum this morning and we we ran 4 miles together, finishing at Sasha's house in 35:38 by my watch.  We met up with Matt about 1.5 miles in and ran with him for a couple miles before he turned around.  After we dropped off Hyrum, Sasha and I ran 6 more miles.  In the middle of the 6 miles we picked it up for about 3 miles starting at 6:40 pace and ending up at about 5:30 pace for the last quarter (5:36 last mile).  This is so I could get home on time to drop the car off.  Sasha ran to my house while I dropped off the car and then we ran 2 more miles together before he dropped me off at home.  Total time for 12 miles, 1:33:43.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.500.000.0013.00

I ran with Sasha, Daniel, Josse, and Michelle this morning. We ran out 2 miles before returning to the start of the 5 mile tempo. We then started the 5 mile tempo at 6:00 pace to test Michelle and see how long she could hold the pace for. Josse and Daniel did not want to go faster so they just did 1 mile with us and then slowed down. We held 6:00 pace and through 3.25 miles we were 1 second under pace. The next quarter was a little slow and then Michelle decided she had endured long enough and she slowed down. It was slower than marathon pace, but I have decided that from now on I will count anything around 6:00 pace as marathon pace in order to distinguish between those miles and slower miles that I run. We then ran back to Sasha's house for a total of 9 miles. After this, we ran out 2 miles and back for a total of 13 miles. Total time 1:41:42

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.000.0012.35

I met with Sasha at 5:00am this morning and we ran out to the end of the trail and back. We kept the pace relaxed and barely finished 10.1 miles under 8:00 pace. I then went out and ran 2 more miles to finish 12.1 in 1:34:00. After I got home I went on a walk/ run with Kimia. We went out and back for a little over a mile. At least 1/4 or more of it was running so I am adding the little extra to end with 12.35 for the day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.440.000.000.5613.00

I ran with Sasha and Daniel to the BYU track this morning and we ran 4x100m repeats to warm up for a 200m time trial. We started the 100s at about 16 seconds for the first 2 and then at about 14 seconds for the next 2. We then ran 200m in 27.1 for me, 30 for Sasha, and about the same for Daniel. The track was wet, so it slowed our times down a little bit, but overall not too bad. We then decided to do one more 200 and I ran it in 28.0 with Sasha coming in at 30.4 and Daniel at 30.5. One difference between the first 200 and the second, is that the first was run from a slightly moving start, while the second was stationary for me and Daniel. Sasha was moving on both 200s. After we finished our 200s we did 1 more 100 to see how close we would stop the watch when starting and finishing together. There was a difference of about .3 as I had 16.33 and Sasha had 16.65(?). After this we ran back to Sasha's house to finish with 8 miles. We dropped Daniel off, then I dropped my car off at home and Sasha and I ran another 5 miles together in 40:30 before I finished with a total for the day of a little over 13 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I had a good run this morning. I am a little sore from running the 100s and 200s yesterday but nothing too bad.  I ran with Sasha and Daniel, and we met Matt on the trail about a mile into the run.  We ran out to the end of the trail and back.  We hit 4 miles in 34:07 and slowly sped up from there until we finished in 1:21:29.  So, we didn't quite catch the 8:00 guy, but we were close.  It was good to go a little slower than normal and it didn't feel too slow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.904.004.300.0019.20

I ran to Sasha's house this morning, getting in 2 miles before I got there. The two of us then ran from his house up the river trail into the canyon. We ran a little ways up the canyon, and then crossed the highway at the squaw peak turnoff. We did a tempo run up the mountain until we got to squaw peak. It was 4.3 miles to the top, and I did it in about 32:30 but I am not sure because I didn't catch my time and I still had the running clock going. My wife Kimia then gave me a ride back down while Sasha ran down to get ready for Des News. Once Sasha got to the bottom
we did another 4 mile tempo coming out of the canyon until we got to Will's Pit Stop. We did this tempo in about 23:20. Total time for 19.2 miles was 2:20:26.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I stayed up really late last night working on a research paper, but we took it really easy this morning and I took a nap yesterday, so I don't feel too tired now.  I ran with Sasha, Daniel, and Matt this morning, meeting Matt partway into the run like normal.  We ran out and back for a total of 8 miles.  Sasha and I then ran around the block 6 times for 2.1 miles extra to end with 10.1 on the day in 1:21:56.

 After our run today Sasha and I measured the circumference of our legs.  I have been reading some articles for a research paper I am writing and it was claiming that small bone structure of the lower leg and small calf size was correlational to better running economy.  Based on the description in the article, running economy sounds a lot like what has been discussed in the forum regarding quality x.  Anyhow, Sasha wanted to measure us both to see the relative difference.  My measurements at the ankle, calf, and thigh were 7.5, 14.25, and 20 inches.  Sasha had measurements of 8.375, 14.25, and 21 inches.  It is interesting to see that although Sasha had about an inch on me around the ankle and thigh, that our calves were pretty much the same size.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

So, I was really tired this morning (probably from the lack of sleep the night before last) and I overslept a bit.  Because of this I met Sasha and Josse on the trail about a half mile from my house.  We then ran out to the end of the trail and back to Sasha's house for a total of 10.6 for me.  We then ran 6 laps around the block for a total of 2.1 after which I ran 1.5 more to my house to finish up 14.2 miles in 1:49:48.  I felt good on the run, but at the end I was speeding up a bit (probably around 7:00 pace) and I felt tired.  I should be careful to try and get the sleep I need every day otherwise I am going to risk injury.  It shouldn't be too much of a problem as the semester ends here soon, so I shouldn't have too many late nights from here on out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.720.000.000.3814.10

We took it really easy today, with the exception of a short stretch when we did some 100s and a 200. I ran with Sasha and most of the run with Matt. We did one hard 100 about 3.5 miles into the run. I came through in 14sec. We then ran to the end of the trail and on the way back I did another 100 in 13sec followed by a 200 in 28sec. Sasha then wanted to do another 100 with me timing him, so I ran next to him and timed him in two 100s in 14.6 and 15.3 seconds. We then finished running to his house. 10.1 miles in 1:24:08.

PM - 4 miles with Kimia in 29:51.  I wanted to get a few more miles in this week and I didn't think I would be able to, but I realized this morning that I would have the time in the afternoon as long as I got my final draft of my research paper done on time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

I met Sasha and Tyler at 5:30 this morning and we ran out on the trail like normal. Just before 4 miles the other two turned to do a tempo run and I went to the end of the trail. I passed by Matt on the way back, and I ran into Brad Skidmore a couple miles later. I ran with Brad until the end of the 5 miles tempo, after which I went back to find Sasha and Tyler. We ran back to Sasha's house to finish with about 12.2 for me. I then ran 2.1 more with Sasha while running around the block. Total time for 14.3 miles 1:46:01.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I took an early morning flight to Washington this morning.  Kimia and I are going to my sister's high school graduation so we got up at 4:40 this morning to head off to the airport.  We ended up getting into Washington a little after 8am.  I ran 5 miles with my brother Andrew and his cross country teammates and then another 4 miles with my brother's coach Ben Mangrum before running the last mile back to my family's house.  We were going a little faster than I normally go and I think that it was because of being here at sea level and getting a little excited talking about past races and the race tomorrow.  It was also a little warmer this afternoon than I am used to so it felt harder then it was.  Overall it was a good run and finished in 1:12:13.  Possibly a little longer than 10 miles, but I will count 10.

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Race: Sound to Narrows 12k (7.46 Miles) 00:40:27, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.007.4619.00

Well, I can't say I am happy with how the race went today, but at the same time I can't say that I didn't expect something like this to happen. Money went three deep. I was a few seconds out of third ($50) and no more than 14 seconds out of second ($150). I just didn't feel like I had it there today. If I would have run like I can I think I would have placed second, but I think that a combination of travel, bad sleep a couple of nights ago, and running more miles this week than I have ever run just took away that little bit extra that I needed. Well, here is how the race went.

1 mile: 5:01 - Downhill, we took it easy and ran as a pack.

2 miles: 5:06 (10:07) - Downhill at first, then hit the first hill of the course to start the rollers. I was with the second place finisher at this point. The winner had already taken off and left us.

3 miles: 5:40 (15:47) - A good portion of this mile was uphill, and fairly steep so I backed off. The second place runner moved up, and I went back with a group of three runners and started running with them.

4 miles: 5:22 (21:09) - A little more downhill on this mile but still rolling. It was during this mile that I realized that every time we started heading uphill, I was losing ground to the other guys, but that once it evened out or headed down I would hold even with them or pass them with less effort then on the uphill sections. I just didn't feel very strong on the uphill sections for some reason.

5 miles: 5:40 (26:49) - Another uphill mile. At this point I was in 5th and maybe 10 seconds behind 2nd place and 5 seconds behind 3rd and 4th.

6 miles: ~5:11 (32:00) - Another downhill mile. I couldn't see the mile marker but from where it should have been I think I guessed my mile time pretty good. The 3rd and 4th place runners have now caught up to the 2nd place guy and are running with him. I am about the same distance behind as before, maybe a little closer.

7.46 miles: 40:27 - We went up one hill just past 6 miles and the 4th place runner started to fade. The road flattened out and I caught him just a little bit later. We then turned the corner and started back up the hill to the start and the same thing happened just like earlier; the guys in front all started pulling away. They got a decent sized gap on me and then it started flattening out a bit and they started coming back. I made up almost the entire gap that the third place runner had on me, but I ran out of room and finished in fourth.

So, I am kind of disappointed with the finish, and I was hoping to finish about 30 seconds faster, which would have placed me in 2nd. There was a light wind as well which might have slowed me down by 10-15 seconds over the course of the race, but there is no saying for sure. But, I guess I can take consolation in knowing that I did well considering the situation with traveling and not feeling 100 percent for the race.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I figure that I should keep better track of the miles I put on my shoes since I will be getting another pair to use soon, which will make it more difficult to remember how many miles are on each pair. I figure that I will update it once a week and post it on Sundays. So, here goes:

Pearl Izumi Surge - 62.7

Aasics Gel Ohana Racer - 185 (at least that is my best guess)

Aasics Speedstar - I don't have them yet, but once I get them I will put it here too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I felt somewhat sore today due to the hilly nature of the race I ran on Saturday, but it wasn't too bad.  Sasha wanted to measure how long our legs are and the circumfrence of our legs just above the knee.  He was about an inch longer on the different leg measurements and about 2 inches bigger above the knee.  Because of this, we got out a little late so we had to run a little faster than normal.  We ran our first mile in just under 8 minutes and then quickly got under 7 minute pace.  Eventually we sped up to about 6:15 pace for 1 mile and we did one quarter in 1:31.  We finished at Sasha's house in 1:09:07.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.220.000.001.1314.35

I ran with Sasha and Josse this morning. After about a 2.5 mile warmup, Sasha and I ran 1 mile in 4:54 (73, 71, 74, 76). I lost concentration near the end which partially explains the slowdown. I also think that I haven't eaten enough the last couple of days and I was feeling kind of drained. I also have not been sleeping well for various reasons. Last night for example, I could not fall asleep for a while and then I woke up a number of times during the night, which is uncharacteristic of me. Anyhow, we ran to the end of the trail, and on the way back we ran 2x100 with Josse to see how fast she could go running both in the mid 16s. Matt ran with us for a bit before turning back to his house on our way back. After finishing 10.1 at Sasha's house, he and I went out and did another 4.25 in 33:34 for a total of 14.35 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

I had trouble falling asleep last night because Kimia was watching a movie while I was trying to fall asleep, so I had trouble relaxing for a while.  I was in bed for about an hour before falling asleep.  At least I was resting, so it isn't all for naught.  Anyhow, I ran with Sasha and Daniel this morning.  We ran our normal out and back to finish up 10.1 in 1:20:11.  We ran our last 3 or 4 miles at about 7:30 pace.  We dropped Daniel off  at this point and then Sasha and I went out and did 4 more miles finishing 14.1 miles with a total time of 1:50:53.  I plan on running a little less tomorrow in preparation for the Wasatch Back.  I want my legs to be a little fresher for this one.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.250.000.006.00

I had a final this morning so I ran a later in the afternoon.  My wife Kimia rode the bike while I ran.  My run today was short because I want to be ready to kick BYU's butt tomorrow, so I figured a decrease in mileage for the day was in order.  I will run another 3 miles tomorrow morning just to get my legs moving and ready for the day.

We started slow for an afternoon run and went through the first mile in about 8:00.  We then sped up a little but not much, making it through 3 miles in 23:33 and 4 miles in 31:22.   After this we sped up a little more, going through 5 miles in 38:53 (7:31).  At this point I decided to run a quarter at a hard but comfortable pace and I ran it in 1:23 (42, 41).  The only reason I was slower the first 200 was because it took me a bit to get up to speed.  It felt like a good marathon pace, and when I account for speeding up at the beginning it was a 5:28 average pace.  I then slowed down so that Kimia could catch up and then we went home to finish 6 miles in 46:18.

Comments(1)
Race: Wasatch Back Relay (13.64 Miles) 01:12:33, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.360.000.0013.6421.00

Crap, I just lost what I wrote.  So, this will be a little shorter than the first one

AM: 3 miles in just over 23 minutes

PM: leg 1 - I started with Kyle Perry and Mike Vick running a leg of 5.14 miles.  Perry took off right from the start and I stayed with Vick through just over 2 miles and hung less than 10 seconds behind him through 3 miles.  I hit a decent uphill after mile 3, and Perry and Vick both gapped me by a good amount.  I am still having issues with running uphill and I am not sure why.  I am not too concerned with it, but I am thinking about doing some strength training to get my leg strength up.  Total time for the leg 28:28.

 mile 1 - 5:06

2 - 5:18

3 - 5:28 I was hurting a bit this mile because I started out too fast, but it was manageable.

4 - 5:51 going uphill now.  Legs felt weak, but breathing was relaxed.

5 - 5:51 still uphill.

leg 2 - 8.5 miles.  We were about 16 minutes behind BYU at this point in a solid 2nd place.  I took the handoff from Clyde and took off at a decent pace, but not too hard because I didn't want to kill myself before the downhill started.  The hill crested and started down right at the mile mark.  It then headed down for about .75 and then had a slight uphill for .25 on both the 2nd and 3rd miles.  4th mile had a little more uphill followed by a rolling 5th mile.  The 6th mile was similar to the 4th, and the 7th was a moderate downhill all the way.  The 8th mile was starting to flatten out a bit more, followed by a half mile to the finish.  Total time for the leg 44:05

mile 1 - 6:33

2 - 4:52

3 - 4:50

4 - 5:04

5 - 5:21 rolling mile

6 - 5:03 had trouble getting the legs going after the roller

7 - 4:48

8 - 5:07 the GPS battery got low and I wasn't getting quarter splits so I lost concentration

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Race: Wasatch Back Relay (5.6 Miles) 00:33:43, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.000.005.607.50

This was the last leg of the relay.  There was a headwind which slowed me down the first few miles, and then after the third mile I hit a big uphill section for about 1.25 followed by a light uphill for the next .75.  The leg then went downhill for the last .6.  On both the second and third legs I was only about 30 seconds behind Kyle Perry which was good because he gapped me by 1:56 on the first leg.

mile 1 - 5:33

2 - 5:48

3 - 5:49

4 - 6:28

5 - 6:27 first quarter 1:49... ouch

I was done with this leg around 5:50am and got to relax for the next while before our team finished just before 11am.  Our team finished with a total time of 17:54:16.  34:42 behind BYU and almost an hour in front of the blue team, which finished in 3rd place.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

So, I crashed after the relay last night and the nap Sunday afternoon was really nice.  I am a little sore, but it is not too bad.  Anyhow, here is the update on my shoe mileage

 Surge -  110.25

Ohana Racer - 209

Speedstar - 1.5

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I ended up having trouble sleeping last night because I slept so much yesterday, but I guess it all averages out.  Anyhow, I ran with my brother Andrew this morning up in Park City.  My calves were pretty sore after the Wasatch Back, but they got better pretty quick.  Now my quads, and to an extent my shins are the only areas left that are still sore.  We took it pretty easy and after 6 miles I dropped off Andrew and then ran 2 more miles alone.  Total time for the workout was 1:03:46.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I ran with Andrew again.  He ran 8 miles and then I ran 4 more to finish up.  Still in Park City.  Total time 1:30:29.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I ran pretty easy with Andrew today.  Still in Park City.  Total time 1:44:18.

I went swimming yesterday and today, as well as hiking this afternoon, so I am staying pretty active on top of the running.  It has also been really hard to sleep considering that my mom never sleeps and neither does anyone else at our famiily reunion.  My original plan was to run 14 tomorrow but I think I might hold it to 12 instead and try to get a bit more sleep.  Also, I am not sore anymore, but I think there might be a few more lingering issues from the Wasatch Back that still need to get worked out.  Basically I am just feeling a little tired, not from lack of sleep, but I am still getting over the shock to my system from racing 19.2 miles off of no sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran nice and slow with Andrew.  We went a different way today than we have been going.  We ran on the dirt part of the trail the Park City half marathon runs on.  Total time 1:37:04.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy run again, about half of it with my brother.  We kept it at a slightly faster pace today because we had somewhere else we needed to be later in the morning.  Total time 1:24:34 for 12 miles.  I was pretty tired later on in the afternoon because I didn't get enough sleep last night.  I have found that it is almost impossible to get enough sleep when you are sharing a hotel with a whole group of people who don't ever go to sleep until after midnight.  I guess it has been bearable, but I am anxious for a more normal schedule so that I can get enough sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.450.000.000.0018.45

I ran with a whole gang of people this morning up in Park City.  We started off pretty slow going through some hills in Park City at the 4.5 mile mark we had been out for about 36 minutes.  So, 8 min pace for the first little while.  Then, Walter and I started to pick up the pace and the next thing I know the others are completely out of sight.  We ended up running down the trail the Park City half-marathon is run on until we got to I-80.  At this point we ran next to the highway for a bit and then ended up looping back on a road in the middle of nowhere until we finally made it back to the trail we had been running on earlier.  We started heading back to where we started, and eventually we caught up to the rest of the group, finishing with them.  We finished in 2:08:00 for 18.2 miles, while the others had gone just over 15 miles during the same time span.  I then did 4 100s on the turf at the high school barefoot just to see what it would feel like to finish off my mileage for the day at 18.45.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was really tired today at church. I kept falling asleep, and Kimia would wake me up again. Anyhow, time to track shoe mileage again.

Surge - 152.7

Ohana Racer - 209

Speedstar - 35.5

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.881.000.001.1213.00

I ran with Sasha and Daniel this morning. We went out to the 8 mile turnaround and then started back until we got to the start of the 5 mile tempo. At this point we turned around again and said goodbye to Daniel. During all of this we were testing my heart rate with a new toy that Sasha got from the Ogden marathon, so there were a couple of pickups (sprints) in the middle that amounted to about 200m I estimate. My heart rate shot up to almost 160 during/after these pickups and was hovering around 130-135 while we were running slow (approx. 7:50 pace). We picked up the pace to about 7:00 on our way to the start of the 5 mile tempo and my heart rate was at about 150. We then did 1 mile in 5:50 with an average heart rate for me of about 171-172. After we turned around we did one mile in 4:58 with a max heart rate for me of 187. I am not sure what the average was. We estimate that this is close to my overall max heart rate. We then slowed it back down before turning around 1 more time at the mid way mark of the 5 mile tempo in order to head back to Sasha's house. Total time for 13 miles 1:39:09.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
279.4110.254.3029.89323.85
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