| Location: Boise,Id, Member Since: Jan 30, 2006 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 2:23 at St. George in 2004 Short-Term Running Goals: Lower PR to an acceptable level Long-Term Running Goals: Win a marathon with enough cushion to run across the line with my kids Personal: Married with three children and one wife. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 288.00 | 0.00 | 0.00 | 0.00 | 0.00 | 288.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Burch to Rattle, 7.5 miles, AM. I felt good from the start. I ran without my watch but I'm sure it was the fastest and easiest run that I have had on the trail since St. George. Treadmill, 7.5 miles, PM. I warmed up for two miles (14:27) then alternated 1%, 1% (+0.1 mph), and 0% (0.2 mph). Felt okay except my left quad got tight at the end. I did all of my PT exercises and stretches at night. It took at least 30 minutes. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Olympus trailhead. Left quad a little sore but everything else is okay. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Footbridges, 5 miles, AM. Easy. This was my first run in orthotics. They helped cushion my heel but since it was an easy morning run I didn't notice much else. I'll try again this afternoon. Burch to Point, 9.5 miles, Steady. It feels good to type something other than easy. The orthotics felt great on the trail. I felt one small hot spot on my right (non fasciitis) foot. I tried to take it easy and still ran 64 minutes. I've never broken 60 on that run so I was pleased with the effort. Long run tomorrow. My trip to Albuquerque has been moved to next weekend. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| U of U long run. Easy with Bob. From home we ran along Wasatch to the Dog Park. From there we ran the Boneville Shoreline trail to the Red Butte Gardens. Then we went throught the U to 15th E and Sugarhouse park, Tanner's park, then home. I paid for the distance that I have put in this past week. THe last 4 miles were slow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Footbridges, 5 miles, AM. Easy. Burch Church Elbow + Road, 9 miles, PM. Easy with Bob. It was nice to run through the snow in shorts. Pipeline was sloppy from Burch to Elbow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Footbridges, 5 miles, AM. I'm starting to run at a reasonable pace in the morning. Treadmill, 7 miles, PM. Graf was sick so this was my only option for running. I ended with 5 x 30 sec strides. The last one was @ 5:00 pace for 400 meters. It felt good to move at that speed without foot pain. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point with Tom. We ran steady in the middle. Running with Tom is never easy. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Old Mill with a slight detour to return the movies. I was feeling a bit slow and sluggish so I only ran 10. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridges, 5 miles, am. I ran in shorts before the storm. Dog Park, 10 miles, later am. It was colder than my first run. Snow & rain. I only had two hours between my runs so I ran slow. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, am. Easy. Travel to Albuquerque with Amy. Foothills trails (#365), Albuquerque, 8 miles, pm. Nice trail run. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Foothills with Albuquerque RR, 8 miles, am. Very easy. Rio Grande, 5 miles, pm. Sluggish. I need to drink. | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Albuquerque foothills. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Albuquerque foothills. Travel day. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's loop. Quite tired from traveling, interviewing, staying in a casino, etc. We have to decide in the next few weeks if we are moving to NM or staying here. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Arbor. 51 out, 51 back. I'm still tired from the weekend. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Footbridges, 5 miles, am. I felt okay. A little quicker than usual. I switch shoes from Boston Classics to Wave Riders. Old Mill, 10 miles, later am. My foot was a little sore from yesterday but warmed up after a few miles. | |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Footbridges, 5 miles, am. Burch to point, 9.5 miles, pm with Bob. The trail was muddy and perfect. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Arbor. to 15th to Sugarhouse to Tanner to home with Bob. Surged for 20 minutes at the 1:15 mark. It felt comfortable in my lungs and legs but not my feet. I still am cautious about pushing off hard with my left foot. As a result I am clunky at speed. The more I run at speed the better it should feel. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Footbridges, 5 miles, am. Legs felt okay after yesterday. Burch to Rattle, 7.5, pm. The trail was nasty. I felt guilty being on it. It was much worse than friday evening. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pipeline. Very easy. I have had a cold for the last 3 days. Nothing too severe but it is my easy week so I might as well fully recover instead of limping along. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Footbridges, 5 miles, am. Parley's, 8 miles, pm (dark). I felt good but tight. My cold has subsided with few lingering effects. I held back after picking up the pace for a few miles. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Burch to Point with Bob. Nice steady pace. Amy leaves tomorrow for Florida to see her sick 97 year old Grandpa. Tomorrow's run looks sketchy at best. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parley's, easy/medium. 6 x 10 second strides. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Dog Park. I started slowly because of the snow on our hill and on the footbridges over Parley's Canyon. 10-15% grades and snow are a bad mix for running. I wish the city & county would get together and plow the trail in Parley's because so many people use it to commute to the U and downtown. I ran uptempo for to the dog park and part of the way back. I battled a headwind after the turn around. For those of you who might read this and live in the Salt Lake Valley (sorry Sasha and Paul) the Olympic Oval is open early M-W-F at 5:30 am. $2.50 per session, 442 m mondo track, 60-65 F, very few runners. I am going tomorrow for the first time since last year. I'll edit this if anything has changed. | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Olympic Oval. Warmed up for 3 miles then ran 5:30 pace for 10 minutes in flats. Cooled down in trainers. The pace felt good but too many left turns. | |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 288.00 | 0.00 | 0.00 | 0.00 | 0.00 | 288.00 |
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