| Location: Salt Lake City,UT, Member Since: Jul 01, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Marathon PR: 3:39:59 (St. George 2010);
Half Marathon PR: 1:37:49 (aided) (Hobble Creek Half 2010);
10k PR: 43:37 (Deseret News 2010).
42:18 (aided) (Utah Summer Games, Cedar City 2010)
5k PR: 21:16 (Painters 2010);
20:04 (aided) (Running of the Leopards 2010).
Short-Term Running Goals: I have decided to follow Sasha's advice in his article "How to Qualify for Boston." So this winter, I am working on my endurance by running six days a week. I started by running three miles everyday and as long as I feel like going on Saturday (but never more than 3x my daily distance). I am slowly trying to build my daily mileage to 10 miles per day. I hope to get there by early next summer. Long-Term Running Goals: To run until the day I die. To run a marathon under 3 hours. Personal: I am married to my beautiful wife and I have three children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 439.06 | 3.00 | 11.35 | 13.22 | 466.63 |
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| Night Sleep Time: 537.00 | Nap Time: 12.50 | Total Sleep Time: 549.50 | |
| | Race: |
St. George Painters 5k (3.1 Miles) 00:23:13, Place overall: 44, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
| I did the 5k in St. George with some of my fellow RunAmoks. I was pleased with my time as I was 10 seconds faster than I was at Holladay last June. When I got to the start line Coach Bill told me to ease into it, that we didn't need to be heroic. So I got into a good pace, kept it going through the middle, and then finished strong. I was laboring a bit towards the end, but Miriam came up behind me and gave me a good push ... and we finished right at the same time. This was my second fastest 5k time, so I think that is a harbinger of things to come this year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Ran on the treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Ran up City Creek 3 miles and back down. It was good to get out of the gunk a little bit. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Easy treadmill run and strength training (legs). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
| Did a speed workout on the treadmill. I did 6x400s @ 1:30 for each with full recovery (about 2-3 minutes each). I did a 2 mile warmup and then a 1 mile cool down and then I stretched and did a little bit of core work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.50 | 4.50 |
| Did 6 x 400 @ vo2 max pace w/ full recovery. Did a 2 mile warm up and a 1 mile cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run up Emigration from Ruth's to the top of the hill and back. Nice run with the group, but cold. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles on the treadmill at lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Nice run up City Creek. I did 5 hill sprints going up with recoveries in between and then ran 3 miles at marathon pace going down hill. I took the last mile back to the capital pretty easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Missed run with the group. Did an 11 miler on my own at the JRP. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run on the treadmill at lunch time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.00 | 3.50 |
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I only had 35 minutes to run during my lunch, so I did a mile warm up, 4x400s at my vo2 max pace with full recoveries in between and a mile cool down. Good quick run.
I also started day one of the one hundred pushup and two hundred sit up challenge. I saw somebody else doing it on here, I did some investigating and I thought I would give it a try. So far so good.
Pushups = 6, 6, 4, 4, 8.
Situps = 9, 9, 6, 6, 30.
Day one was pretty easy, but it will get harder. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 3 miles on the treadmill.
Also did my situps and pushups before I went to bed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| 5 easy miles on the treadmill. Felt good to take it easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.18 | 0.00 | 0.00 | 0.00 | 3.18 |
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3.18 miles.
Highland High loop from my house. It felt good to get up early and get it out of the way. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.17 | 0.00 | 0.00 | 0.00 | 3.17 |
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Another small victory. I have never been one to get up early to do anything. But for the second day in a row, I got up early and ran before work. Today's run was a little bit easier than yesterday's run. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.19 | 0.00 | 0.00 | 0.00 | 3.19 |
| Another easy 3 mile run (the Highland High Loop). Still getting used to the early morning schedule, but it seems to be getting easier. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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I got in 3.25 on the treadmill today. Coral had to go to work today at 5:30 am, so I couldn't get out in the morning, but I had a decent run this afternoon. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.29 | 0.00 | 0.00 | 0.00 | 3.29 |
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Good 3 mile run on the Highland High loop. Wasn't as cold today as it has been. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the JRP. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.17 | 0.00 | 0.00 | 0.00 | 4.17 |
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My dog and I did a four mile run on the Highland High loop from the house. He did a good job.
He has caught on to my new morning routine, and he insisted on coming. I guess I have a new running buddy. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.18 | 0.00 | 0.00 | 0.00 | 3.18 |
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3.18 miles from the house with Stockton. Good run. It's not nearly so hard getting up to run any more. The hard part for me is going to bed early. But it's amazing how quickly habits form. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.16 | 0.00 | 0.00 | 0.00 | 3.16 |
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Uneventful run from the house with my dog. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.18 | 0.00 | 0.00 | 0.00 | 3.18 |
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3 mile run around the neighborhood. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Didn't get up early today, but I had a good lunchtime run on the treadmill. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 |
| I ran 4.5 miles with my dog. Then I dropped him off at the house and ran another 4 miles. It was a beautiful morning. I especially enjoyed running in the park. I wish it would stay like this all year. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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4 mile run in the neighborhood. When I woke up and saw the wind and the lightning, I said "no thanks, I'm going back to bed." But my dog had other ideas. He wasn't about to let me go back to sleep. So we went out and had a good run. By the time I got out there, the wind had stopped blowing. But the lightning was a little scary.
It looks like I won't be missing too many runs.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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Easy 3.2 mile run around the neighborhood with my dog. I felt tired today. I need to get back to sleeping 8 hours per night. 7 just isn't cutting it. |
| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4 mile run around the neighborhood. I've gotten into a pretty good routine, but I still need to get to bed earlier. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Uneventful run around the neighborhood. My dog pulled me more than I pulled him today. And he really doesn't like it when we get passed. I think he is more competitive than I am. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.21 | 0.00 | 0.00 | 0.00 | 3.21 |
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My dog was really dragging today. He kept wanting to stop, so we took a little longer than usual. But we got it in and I felt pretty good. I think tomorrow I'll give him a break and just take him for a long walk and then I'll get my run in. I think it will be good for me to run without him as well.
It really is amazing how many people run in the morning. I'd be willing to bet that I run by some people on this site every morning. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 10.04 |
| 10 mile run up and down Millcreek Canyon with MarkP. The uphill miles were pretty tough, but we had a nice run back down. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 mile loop to Sugarhouse Park and back. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Easy 3.2 mile loop around Highland High. I ran through the first snow of the year. I hate the snow. I don't mind rain. But I hate the snow. I'll get used to it. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles on the treadmill. I wimped out this morning. It was ccccold. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.26 | 0.00 | 0.00 | 0.00 | 4.26 |
| 4.26 mile loop with the dog from the house past the high school and the Park. It is getting crisp out there. I am feeling good. One more week and I'll be done with my 3 mile runs. I feel like I am building a good base and I hope I can keep it up all winter. I miss doing speed work and tempo runs, but I should be ready for those in the Spring. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Easy run around the neighborhood. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Ran with MarkP to the top of City Creek and back. We experienced sun and snow. Perfect morning for a run. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.27 | 0.00 | 0.00 | 0.00 | 4.27 |
| Easy run around the neighborhood. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run with Stockton on the Highland High loop. I was dragging a little bit today. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I missed my run this morning, so I made it up at lunchtime. I ran from work to Liberty Park around the wood chips track and back. My garmin isn't working, so the distance is approximate, but I think it was probably a little more than 4.5. I think 4.5 is a little conservative, but it's probably pretty close. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Race: |
Wheeler Farm 5k (3.12 Miles) 00:23:05, Place overall: 38, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.12 | 0.00 | 0.00 | 3.12 | 6.24 |
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I ran the 5k at Wheeler Farm this morning. My Garmin is kaput so I ran blind. They announced my first mile at 7:11, so I must have slowed down a bit for the last two miles. I expended some energy dodging the puppies and the slower runners/walkers. My goal was to get in under 23:00 minutes, so I just missed my goal. I ran most of the race around "the girl in the yellow shirt." She passed me with about 200 meters to go, but I caught her at the end. I'm pretty pleased with my time considering I have not been doing any speed work as I work on my endurance this winter. This 5k was only 25 seconds off my PR from 5 years ago.
My next 5k is the Painter's 5k. My goal for that race is to get in under 22:50. My goal for the 5k this season is to get a PR in the early summer, and to get in under 22 minutes for the Murray 4th of July run. I am encouraged by my run yesterday.
Also congrats to A-Mart who took first place overall for the women. You rock!!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
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Back to the grind today. Stockton and I did our usual 4 mile loop from the house. I felt pretty good today. |
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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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 |
| Good 4 mile run on the Highland High loop with my dog. The sunrise this morning was beautiful. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.87 | 0.00 | 0.00 | 0.00 | 4.87 |
| I'm off of work today so I was able to sleep in a little bit. I also decided to throw in an extra loop around the park. Stockton and I ran into a lab puppy that looked exactly the same as Stockton did when he was a puppy. We had a good run. My feet and lower legs are starting to get a little sore. I spent extra time stretching out today, but I'll have to be more consistent with that. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
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Didn't make my morning run today, so I hit the treadmill during lunch. It looks like I may need to prepare to run in the snow tomorrow. I generally hate the snow, but I don't mind running in it.
I bought a new "hands free" leash for Stockton. I'm looking forward to trying it out tomorrow. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run around the loop. I tried out the new leash today. It will take a little bit of getting used to. I can't control him as well so he takes more stops to sniff things and do what dogs do. I'm sure we will both get the hang of it. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
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Today was the first day of the season for the running group. We started just south of the Bountiful Temple and ran down Bountiful Blvd. for a while, and then we hit the hill.
Coach Bill has a way of getting us out of our comfort zones.
Overall, I felt pretty good. I had a good chat with my good friend Johnny. I told him how much I've been running and I think it motivated him to get going also.
I told him how my newfound committment to running has improved my life so much. I eat better, I sleep better, I feel better. Running doesn't feel like a chore anymore, it's become an important part of my life and I look forward to waking up in the morning so I can get my run in. It's really amazing how running for even 3-4 miles a day for six weeks could make such a difference. But it has. I'm really lookibg forward to this season. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.38 | 0.00 | 0.00 | 0.00 | 5.38 |
| Late morning run around Sugarhouse Park. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Nice, crisp morning run on my usual loop. Stockton did really well today. I went to stop at one of his usual dropping off points, and he looked at me like "don't stop, let's get going." I'm not sure that my dog can actually formulate thoughts like that, but that was how I interpreted it. So I kept going and he did not object. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.28 | 0.00 | 0.00 | 0.00 | 4.28 |
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We had a tough run today. Stockton was all over the place and I was feeling a little run down. I really need to make sure I get to bed earlier. I need my 8 hours. 7 isn't doing the trick.
That being said, as hard as it was to get up today, it felt good to get up and going and to get my run in. It has clearly become a habit for both me and my canine friend. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.28 | 0.00 | 0.00 | 0.00 | 4.28 |
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I had an enjoyable run this morning. As I ran, I focused on my dog's stride. His two front legs are slightly closer to the center of his body than his two back legs. His front right leg moves back with the back left leg (and vice versa). The two back legs work like a spring to move him forward. His front paws and back paws come within an inch of each other when they touch the ground. His stride is short and compact. He holds his tail straight back for balance. He tucks his head slightly and scans ahead for trees to sniff, cars to avoid, and places to pee. I check his paw pads after he runs, and they have toughened up since we started running together. His body is well designed for running and he is a good running dog.
I once asked his vet how I should train him, and she told me he needs to start slow just like we do. But that he was capable of training for and running a marathon. I think that running is one of the things that binds us to our dogs. Wild dogs and wolves use running and teamwork to tire out their prey. I imagine early humans probably did the same thing.
Maybe if I thought about my own stride as much as I do my dog's, I would be a better runner.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.47 | 0.00 | 0.00 | 0.00 | 9.47 |
| I didn't want to do the 15 mile run with my group (a little too intense), so I did a five mile run around the neighborhood with Stockton. We ran over to Sugarhouse Park, ran around the inside once, and then ran home. Then I dropped him off and did the Blue Plate Diner 4 mile loop. Then we had our running group meeting. Coach Bill spoke about his running pyramid: his base consists of distance, hills, and sprints; the mid section consists of tempos and intervals; and the top consists of races. I'm going to stick with my plan, though. In January I may start throwing in some 2-6 200s once per week. By March, I should be up to 8 miles per day and I'll start doing more sprints and intervals then. I'll start hitting the tempos in May or June. I'm already doing a lot of hills, and we do a lot of hill work on our weekend runs. We have a good group and I'm excited for the upcoming season.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.38 | 0.00 | 0.00 | 0.00 | 4.38 |
| Easy 4 mile run to Sugarhouse Park, around once, and back. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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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 |
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5.5 mile run at the Jordan River Parkway. I decided to sleep in today and run during my lunch. It ended up being a wise choice. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.38 | 0.00 | 0.00 | 0.00 | 4.38 |
| Quick run on the treadmill today. I need to get back to my morning runs. We've had sick kids and it has thrown me off schedule. It will be nice to have some time off so I can get my runs in and get lots of rest. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| Nice Thanksgiving morning run at Sugarhouse Park with the puppy. He did a good job today. There were lots of people out playing football, going for walks, and running. It was a nice morning. Happy Thanksgiving!! |
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.17 | 0.00 | 0.00 | 0.00 | 5.17 |
| Five mile run around Sugarhouse Park with the dog. I had to run off all that delicious food from yesterday. Of course, I'll probably have to do the same thing tomorrow. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.06 | 0.00 | 0.00 | 0.00 | 9.06 |
| The group was doing speed work (60s and 200s) at the Olympic Oval today. I don't feel ready to do speed work yet, so I did a long run on my own. I ran 4.5 with the dog from the house to Sugarhouse Park and back. And then I dropped him off and did another 4.5. I'm heading down to Provo today to catch the game. Go UTES!!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy lunch time run at the JRP. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 4 mile treadmill run at lunch. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Too cold to run in the morning. I went home for lunch and did a lunch time run with my dog. We ran down to Sugarhouse Park, ran around the inside twice and ran home. Good run. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy 4 miler on the treadmill. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
| Ten mile run around the neighborhood. I took Stockton for the first half, dropped him off and ran 5 more. I didn't run Emigration Canyon with the group yesterday. My foot has been bothering me, so I thought I would take a day off. It felt better today. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 0.00 | 0.00 | 0.00 | 4.11 |
| Easy run on the treadmill. I've been too wimpy to run outside. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.60 | 0.00 | 5.10 |
| I only had 45 minutes to run 5 miles, so I did a tempo run today. It felt great. I did a little over 5 miles in 41:30. First time I've run tempo in awhile. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run on the treadmill. So busy, but trying to get a run in every day. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.29 | 0.00 | 0.00 | 0.00 | 5.29 |
| 5 mile run on the treadmill. Not much more to say. Stockton's mad at me for not running with him as much. If the temperature gets into the 20s, I'll start running in the mornings again. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Stayed home from work today with a sick child. Poor little guy. He fell asleep, so that gave me some time to hit the treadmill. I did an easy 5 miles, a little slower than normal. We have a hard run planned for tomorrow, so I thought I better save something for then. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 1.00 | 1.50 | 10.35 |
| Good run with the group. We did indian files, and then 6x350 intervals, and then a 1 mile tempo. We ran through a lot of snow, so I used a lot of muscles I'm not used to using. I'm already feeling a little sore. But it's a good kind of sore. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 0.00 | 0.00 | 5.61 |
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A lovely 5+ mile run on the Jordan River Parkway. It was somewhat warm (mid-40s), the sun was out, and the path was mostly sans snow. I really enjoy these mid-day winter runs. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
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Morning run with the dog. We skipped the park today and explored some new streets in the neighborhood. It was cold and slushy. But we warmed up quickly. By the end of the run, though, my face felt numb. I defrosted in the shower.
I also noticed that one of my toes is all bruised up. It doesn't hurt at all, but it is completely black and blue. I first noticed it on Sunday, but I'm not sure when it happened. I don't remember if I stubbed it or if it is bruised from all the running. It was odd to look down and see one black and blue toe (it is the one next to my pinky toe on my left foot) with the rest of my toes all good. My wife thought it was frostbitten, but that didn't make any sense either. If my feet had gotten frostbitten, it wouldn't be centered around a single toe, would it?
I guess its a mystery. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| Nice lunchtime run on the JRP. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Easy five miler around the neighborhood with Stockton. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| We had a great run with the group today from the capitol to the neighborhood above Hogle Zoo. I felt really strong today. I feel like I am making progress. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 0.00 | 0.00 | 6.45 |
| 6 miles on the treadmill. <yawn> I wanted to run outside, but I saw all the gunk out my window, and decided inside may be a bit better choice today. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
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Five miles on the treadmill. <yawn><yawn>
I was happy to see all the snow, though. I'll probably run outside tomorrow since the air will be crisp and clean (relatively).
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| Easy run around the neighborhood with the dog. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Christmas night run on the treadmill. I'm tired, but looking forward to my run with the group in the morning. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.75 | 0.00 | 7.50 |
| A group of us ran up and down City Creek. It was so cold we all had icy eye lashes. We looked like 80s rock stars. I picked it up going down hill. I knew we were't going to get as many miles in, so I thought I would make a tempo run out of it. I'll try and get a 10 miler in tomorrow. |
| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.07 | 0.00 | 0.00 | 0.00 | 11.07 |
| Nice run around the neighborhood. I ran the first 5.5 miles with the dog. Then I dropped him off and did another 5.5 mile loop. I felt really good today. I kept looking down at my Garmin, and it had me at around an 8:30-8:45 pace. So I would slow down to 9:15 or 9:30, and after awhile I would be back down 8:45s. It felt really easy, so I'm not too worried about it, but it seems like my "easy" pace is a getting a little bit faster. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 0.00 | 0.00 | 5.61 |
| After feeling overly frisky this weekend, I took it a little easier today. Fun, mellow run on the parkway at lunch time. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Slippery run from the house to the park (twice around) and back. The puppy joined me today. I hate the snow, but I'll take the snow over the gunk any day. There were scores of sledders at the park. I don't understand the appeal. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
| I decided to run on the treadmill tonight, but I didn't think I could handle another hour doing an easy run. So I decided to mix it up a little bit. I ran 1.5 easy, did 12x200 @ 5k pace (7:24 per mile) and then did a 1.25 mile cool down. It was fun. It felt good to stretch the legs out a little bit. The pace actually felt pretty easy, but I guess it should at this point in the year. |
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Slushy run from the house to Sugarhouse Park, around twice, and back. Stockton joined me today and did great. Happy New Year!! |
| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 439.06 | 3.00 | 11.35 | 13.22 | 466.63 |
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| Night Sleep Time: 537.00 | Nap Time: 12.50 | Total Sleep Time: 549.50 | |
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