dedication, perseverance, self-discipline

Week starting Sep 06, 2009

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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
71.6511.254.700.5088.10
Asics Speedstar Miles: 19.00Barefoot Miles: 10.00Pearl Izumi Surge Miles: 10.05Brooks Axiom Miles: 15.00Asics Gel Ohana Racer Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.001.200.0014.00

I ran to a park where I ran 10 miles with Sasha, followed by running home and adding an extra mile to make it to 14 miles for the day in a time of 1:45:31.  Sasha and I ran three laps hard on the grass.  I hit 2:07, 2:08, 1:59 for the laps (about .39 miles each lap).  This was the first time that I had ever run hard while running barefoot, and it felt really good.  I felt like my form was naturally different than when I run with shoes on, and I liked it.  I felt like I was running much smoother, and with a lower center of gravity and slightly longer stride length.  I also felt like I was using the lateral muscles in my quads a bit more to power myself forward.  The only negative was that about 2/3 of the way through the run I stepped on a pine cone, and now I have some bruising and a blood blister on the bottom of my right foot.  Oh well, it will heal.

Asics Speedstar Miles: 4.00Barefoot Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.500.5010.00

I ran on the river trail this morning with Sasha, and we ran mile repeats with about 2:00 recovery between repeats.  We did not push the pace too hard on the first 3 repeats hitting 5:18, 5:17, 5:17.  We kept the fourth repeat easy for the first half, and then picked it up the last half mile.  I made it through the first .5 in 2:38 (5:16 pace) and then picked up the pace and ran the last two quarters in 1:12, 1:07.  The 1:12 felt comfortable, the 1:07 did not.  The last quarter hurt, especially since that part of the trail has a slight uphill on it (HR peaked at 184 during this quarter).  This gave me a 4:57 for the last mile.  We then ran back to Sasha's house to finish 10 miles somewhere between 1:12:00 and 1:13:00.

Pearl Izumi Surge Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I ran 10 miles with Sasha in the morning on the grass at Grandview Park.

PM:  I ran 5 miles alone in under 35:00.  I was trying to hurry so that I could pick Kimia up from work, but then I ended up waiting for almost 25 minutes before she got out.  I don't think that I will be picking her up on time anymore.

Asics Speedstar Miles: 5.00Brooks Axiom Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

I ran 10 miles with Sasha this morning.  We ran the 5 mile tempo trying to hit an average heart rate of about 152 for Sasha, which ends up being about 162 for me on most days.  Today I was closer to 160 on average.  Even with a super slow first mile in 5:59, we still ended up running 28:53 for the tempo.

PM:  I ran home from work and then added a mile extra to end up with 4 miles in about 30:00.

Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I ran 10 miles this morning on the grass with Sasha.  Nothing special happened.

PM:  After work I ran 5 miles in about 36 or 37 minutes.  It was faster than I was expecting since I have been feeling sick and my legs feel stale, so I made no effort to push the pace.

Asics Speedstar Miles: 10.00Brooks Axiom Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.856.250.000.0020.10

I basically ran two 10 mile runs today.  I first went and ran with Sasha at Grandview Park.  We ran 11 laps of the field at a tempo pace.  I finished up running home and finished 10 miles in 1:12:19.  I then spent some time with Kimia before she went to Salt Lake City for the day, so I ate breakfast and waited a while before finishing my run.  When I went out the second time I ran down the hill to the river trail and went out and back 5 miles.  On the way back I added a little extra on a short detour I took.  Total of 10.1 miles in 1:09:13 for the second half of my run.  I tempo'd the last 2 miles heading uphill to my house to finish off the run.  2:21:32 for 20.1 miles.

Pearl Izumi Surge Miles: 10.10Asics Gel Ohana Racer Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.6511.254.700.5088.10
Asics Speedstar Miles: 19.00Barefoot Miles: 10.00Pearl Izumi Surge Miles: 10.05Brooks Axiom Miles: 15.00Asics Gel Ohana Racer Miles: 20.00
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