Run fast

Week starting Feb 16, 2014

15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Bike Lifetime Miles:						8003.27
Elliptical Lifetime Miles:						1295.72
Stairmaster Lifetime Miles:						3252.63
Rowing Machine Lifetime Miles:						335.05
Swimming Lifetime Miles:						14.97
Treadmill Lifetime Miles:						1111.92
Saucony Kinvara 2 Grey Lifetime Miles:						994.29
Saucony Kinvara 2 Blue Lifetime Miles:						528.18
Salomon SpeedCross III Lifetime Miles:						263.03
La Sportiva Vertical K Lifetime Miles:						78.50
Nike LunaRacer +3 Lifetime Miles:						129.20
Nike LunarLaunch Lifetime Miles:						319.30
Nike Pegasus 31 Light Blue Lifetime Miles:						640.75
Altra Lone Peak 2.5 Lifetime Miles:						99.50
Nike LunaRacer V3 Camo Lifetime Miles:						76.02
New Balance 890v4 Lifetime Miles:						41.25
Nike Pegasus 33 Lifetime Miles:						12.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
9.00	3.00	0.00	0.00	33.25	45.25

Bike Miles: 84.00	Treadmill Miles: 12.00	Elliptical Miles: 6.50	Stairmaster Miles: 15.50	Rowing Machine Miles: 1.25	Nike Free 5.0 Black Miles: 11.00

Sun, Feb 16, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
1.00	0.00	0.00	0.00	0.00	1.00

Bike Miles: 15.00	Treadmill Miles: 1.00

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Mon, Feb 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	3.00	3.00

Bike Miles: 15.00	Elliptical Miles: 3.00

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Tue, Feb 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	6.00	6.00

elliptical, 65 mins spin, stairmaster, arm bike, rowing machine and calf stretches/exercises. My legs were pooped after spin.

Bike Miles: 20.00	Elliptical Miles: 2.50	Stairmaster Miles: 2.25	Rowing Machine Miles: 1.25

Comments(1)

Wed, Feb 19, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	11.00	11.00

AM: stairmaster

PM: bootcamp that included sets of planks and pushups then 6 x 6 station circuits

Stairmaster Miles: 11.00

Comments(2)

Thu, Feb 20, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	0.00	0.00

stationary bike

Bike Miles: 15.00

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Fri, Feb 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
1.00	0.00	0.00	0.00	10.00	11.00

stairmaster and 1 mile on the TM

Treadmill Miles: 1.00	Nike Free 5.0 Black Miles: 1.00

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Sat, Feb 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
7.00	3.00	0.00	0.00	3.25	13.25

I decided to give running a try today on the treadmill. We'll see tomorrow if I did any damage. Warmed up 1 mile on elliptical then did 10 miles on the treadmill at 0% incline to prevent straining my achilles. First 5 miles in 33 mins and last 5 in 27. Last 5 were 5:55:5:42,5:25,5:10,and 4:50. I was surprised that my breathing wasn't too labored until I dipped under 5. The short and hard intervals on the bike and stairmaster at threshold over the last couple of months must be helping my aerobic system. All is never lost.

PM: casual ~19 mile FLAT bike ride on the JRP and Legacy Parkway. Nice to ride a bike outside for a change.

Bike Miles: 19.00	Elliptical Miles: 1.00	Stairmaster Miles: 2.25	Treadmill Miles: 10.00	Nike Free 5.0 Black Miles: 10.00

Comments(5)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
9.00	3.00	0.00	0.00	33.25	45.25

Bike Miles: 84.00	Treadmill Miles: 12.00	Elliptical Miles: 6.50	Stairmaster Miles: 15.50	Rowing Machine Miles: 1.25	Nike Free 5.0 Black Miles: 11.00

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