Run fast

Week starting Nov 25, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFritz's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
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:

Support from

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
36.002.000.000.0031.0069.00
Stairmaster Miles: 26.00Saucony Kinvara 2 Grey Miles: 17.00Elliptical Miles: 3.50Rowing Machine Miles: 0.50Saucony Kinvara 2 Blue Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.001.0011.00

10 TM miles then 1 on the stairmaster to cool down.  The hip was as sore as I thought it would be after yesterday's hilly run.

Stairmaster Miles: 1.00Saucony Kinvara 2 Grey Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Crosstraining at the gym

On the biggest online sales day of the year below is the email I received from Patagonia.  Pretty cool!

 And here is a link to their Common Threads Initiative.

 

Elliptical Miles: 3.50Stairmaster Miles: 5.00Rowing Machine Miles: 0.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.5012.50

This week has been dedicated to making my hip and hamstring stronger, hence not much running. Oh joy.  Here is a video with same pretty basics exercises that seem helpful. 

 http://www.active.com/triathlon/Articles/Strength-Training-Circuit-For-Triathletes.htm?cmp=306&memberid=30560782&lyrisid=37577325&email=fritzvdk@gmail.com 

Stairmaster Miles: 12.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.000.000.000.007.00

7 miles on the treadmill because I was rushed for time.  One day soon work will slow down.

Saucony Kinvara 2 Grey Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

Running tomorrow, outside.

Stairmaster Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.001.000.000.000.0021.00

Great long run on the JRP with a big crew (too many to mention and some new faces) and Devra as the lone women. It was the first time in quite awhile that I felt pretty good.  Sadly my Garmin had a "Low Battery" so I didn't get the distance or splits but I think we did about 21 miles in 2:12 so ~6:17 average with some faster miles in the middle and end.  I am giving myself credit for 1 marathon mile because we may have hit the OTQ split of ~5:15 once....what's another 25.2?

These are the types of runs I hate to do solo but with a crew like this the miles fly by.  I am sure there will be many more to come as we ramp up to marathon season.

 

Saucony Kinvara 2 Blue Miles: 21.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
36.002.000.000.0031.0069.00
Stairmaster Miles: 26.00Saucony Kinvara 2 Grey Miles: 17.00Elliptical Miles: 3.50Rowing Machine Miles: 0.50Saucony Kinvara 2 Blue Miles: 21.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: