| Location: Cedar City,UT,USA Member Since: May 27, 2009 Gender: Male Goal Type: Other Running Accomplishments: 2:01.35 800m (2004 UHSAA Track championships)
4:31.16 1600m (2004 UHSAA Track Championships)
15:37.8 5K (USG 2008)
32:19.9 10K (USG 2011)
1:12:12.5 Half Marathon (Bryce 2011)
2:37:14 Marathon (St. George 2010) Short-Term Running Goals: Get back into elite racing shape. Continue to PR. Continue to be happy with running.
Long-Term Running Goals: Stay in shape, stay healthy. Enjoy running forever. Sub 1:10 half. Sub 2:30 Marathon. Personal: Married. Two little girls. Nurse Manager over the operating room at Cedar City Hospital. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 319.26 | 0.00 | 11.00 | 7.21 | 337.47 |
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| Wave Rider 13 Miles: 194.76 | Ride 2 Miles: 74.62 | Triumph 8 Miles: 49.38 | Nike Zoom Marathoners Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy 3 miles. I can't believe the weather that we're having right now. It's been great.
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| Wave Rider 13 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.23 | 0.00 | 0.00 | 0.00 | 4.23 |
| Had planned to get out yesterday, but Cheryl got the stomach bug, so I was stuck taking care of the baby most the day. Got out today though which was good. Wore the garmin just to see where my pace was at. Wanted to get a good workout without pushing it hard. Ended with a 7:11 av/mile. Felt like I was running a lot slower than that. Hopefully that's a good thing. Loving the weather still. January 4th and I ran with a t-shirt and shorts, we could use some moisture however. |
| Wave Rider 13 Miles: 4.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice easy clip around CVHS this afternoon. Kept it pretty chill with no watch. Main goal is to get back into shape, race shape will come later. Marquee at the high school said it was 61 degrees. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Up the CT from my house and back down. Not a bad run. Hopefully I can get some consistant training in with school starting on Monday. |
| Wave Rider 13 Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just an easy 3 this morning before the storm hit to give me just a tich more than 20 on the week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.22 | 0.00 | 0.00 | 0.00 | 4.22 |
| Cedar loop at about 8 am. Had to get this one in before class. Temps were in the lower 20's. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile clip around CVHS. Kept it right around a 7 min average. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles out and back on the CT from my house. Only had time for a quick 4 miler between classes. |
| Wave Rider 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice run around CVHS again this week. I really enjoy this run, seeing has it has both a fair amount of uphill and down. 6:55 av/mile. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Nice run this afternoon up the CT. Snow for about 200 yds of the trail. Temps were nice though. |
| Wave Rider 13 Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miler around CHS today. Quite a bit of wind out this morning. 7:07 av/mile. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 around CVHS. Felt a little bogged down today. I think with the cold temps and having to bundle up I don't feel like I can get into a good groove. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| 5 miles around the college and up the CT. Nice little run. Tried modifying my stride a little on the down hill sections. Doing a little experimentation, making my stride quicker and shorter. |
| Wave Rider 13 Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| CVHS loop at 8 this morning. Wasn't too cold out which is a good thing. Kept the pace pretty honest at under 7 min av/mile. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| CT 6.05 around 10 am. Lots of wind heading up the canyon. Decent run. I need to just stay consistent and keep building the mileage. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Just over 5 on the treadmill. Kept the pace right around a 7 min av/mile. |
| Wave Rider 13 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Extended CVHS loop today. Felt kinda light headed between 2 and 3 miles into the run like I was gonna pass out. Weird feeling but went away eventually. |
| Wave Rider 13 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice little run up around CHS this morning. Kept the pace pretty steady and ended up with a 6:49 av/mile. I definitely feel that I'm getting stronger which is good. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Went out for a real nice run today. Just over 8 miles. There's a trail system now that's been extended out behind the dikes now. Makes for a real enjoyable loop. The further I got into my run the smoother and stronger I felt. Didn't push hard and ended up with a 7:03 av/mile. Real confidence booster today. |
| Wave Rider 13 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| CT loop at 9am. Kept it pretty chill. Nice temps this morning. |
| Wave Rider 13 Miles: 6.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. CVHS loop. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 0.00 | 6.56 |
| Nice little clip around Wal-Mart today. Heading down main street I felt like I was floating. 6:55 av/mile |
| Wave Rider 13 Miles: 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| With all the wonderful snow we got, todays workout called for 5 chill miles on the treadmill watching TV. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| 10.15 today. Just a nice easy jog the whole way. Hard to pick up the pace when I had to dodge snow most the time. Happy with my mileage this week. Going out of town tomorrow so no run. Big goal for next week: some sort of speed/tempo workout. |
| Wave Rider 13 Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| CT- 6.05 easy miles. Little cold out. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles CHS loop. No class today which was nice so I waited for it to warm up a bit then I headed out. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Good day today. 7 miles total w/3 miles of tempo. Total time was 17:16 ( 5:45 av/mile) splits were 5:51, 5:47. 5:38. Was pleasantly surprised with the results today. I haven't really done any speed in almost 6 months, so this was a good indicator of the possibilities of some solid miles this year. I just need to keep focused and keep getting out. |
| Wave Rider 13 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 0.00 | 6.56 |
| Walt mart loop. Beautiful running weather today. Mid 50's and very little wind. Can't complain at all. |
| Wave Rider 13 Miles: 6.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
| Just over 8 today around the dikes. Real nice run, felt good the whole way. 6:53 av/mile |
| Wave Rider 13 Miles: 8.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| CVHS loop. Just a nice easy jog. Nice weather today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| CT with lots of wind and a bit a chill outside. Not a bad run though. |
| Wave Rider 13 Miles: 6.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles around Cedar High School. Kept the pace nice and relaxed. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
| Wal Mart loop today. Wind blew incesently from the south during the run. Ended up with a 6:58 av/mile. Not a bad week. |
| Wave Rider 13 Miles: 6.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles on the treadmill in just under 45 min. Didn't feel like going outside today with the wind. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile clip around CHS. EZ pace, with lots of wind and a few flurries. |
| Wave Rider 13 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles total today with 3 miles at tempo pace. Tempo time was 17:03 (5:42, 5:44, 5:36). Felt pretty good today and was excited to see I shaved off 12 seconds from a few weeks ago. Things seem to be progressing just fine now. |
| Wave Rider 13 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Feeling sick today, so just went for a jog on the treadmill. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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AM- CT 6.05. Not a bad run. Wind was blowing a bit. Broke out my new shoes Triumph 8's. PM- 3 miles easy up the trail. Feel like I'm starting to break this cold finally.
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| Ride 2 Miles: 3.00 | Triumph 8 Miles: 6.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Had clinicals today so didn't get to run till after work. Ran just over 5 on the treadmill. |
| Wave Rider 13 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Had planned to do some speed today but it just didn't happen with the weather, so it was back to the treadmill. I am so sick of it. I swear time stands still when you're on it. |
| Wave Rider 13 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 1.00 | 7.00 |
| Speed workout on the track today. Weather was nice but a bit chilly. Plan was 1x1600M, 2x800M, and 4x400M. Times were 5:35, 2:38, 2:35, 1:11, 1:12, 1:11, 1:10. Nice to see there's still some good turnover in these legs. I actually feel the strongest I've felt for this early in the season. When I was at the track an SUU woman's runner came over and asked if I was training for something, because she couldn't imagine any normal person out doing that by themselves, haha. Looking forward to some good weather the next few days. |
| Wave Rider 13 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 today. The legs are a little still from yesterday's workout. Just kept it at an easy pace today. 7:18 av/mile | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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AM- CT, 6.05 easy. A little bit of wind today. PM- 3 easy just after work prior to some dinner. |
| Ride 2 Miles: 3.00 | Wave Rider 13 Miles: 6.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 0.00 | 6.56 |
| Wal-Mart loop. Worst wind I've ever run in. Blew incessantly from the south. At times gusts would come up the literally stopped me in mid stride. Hope the wind quits soon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
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Little bit of a tempo run today in the mix. 3 miles in 17:14. Normally I'd probably complain about this but considering there was a head wind the whole way I'll take it. I just tried to focus on staying relaxed and keeping it together. Now time to get recovered for Saturday. |
| Wave Rider 13 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just an EZ clip around CVHS. Kept it nice and smooth trying to lock in the perfect form. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.23 | 0.00 | 0.00 | 0.00 | 4.23 |
| CHS loop with a few strides in the mix. Goal for tomorrow: have a decent race. | |
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| | Race: |
Spectrum 10 K (6.2137 Miles) 00:34:53, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 6.21 | 9.21 |
| Spectrum 10K today. I don't have my garmin on me so I don't have splits. Ran this course a whole minute faster 2 years ago, but we had a strong head wind blowing most the way. Also I ran the whole way on my own practically. I either run to slow to keep up with whose ever in front or to fast to have the people behind me stay up I guess, who knows? Either way it was tough to beat that wind the whole way. I had a guy come up close at the last mile and I just tried to gun it home. Anyways. Not a bad race but not a great one. |
| Nike Zoom Marathoners Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I started a new job in SG and worked today from 6-6. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
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Dike loop today. Went out at about 3 because of some errands I ran today. Not a bad run. Legs felt a tad heavy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.11 | 0.00 | 0.00 | 0.00 | 8.11 |
| Sunset canyon loop after class today. Felt a little skip in my step so I ran the last mile in 5:37. 6:54 av/mile for the run. |
| Wave Rider 13 Miles: 8.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| CT 6.05 at 7am this morning with Keller. Not a bad run. A little chilly with some wind. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.23 | 0.00 | 0.00 | 0.00 | 6.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 319.26 | 0.00 | 11.00 | 7.21 | 337.47 |
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| Wave Rider 13 Miles: 194.76 | Ride 2 Miles: 74.62 | Triumph 8 Miles: 49.38 | Nike Zoom Marathoners Miles: 9.20 |
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