| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.30 | 6.20 | 0.00 | 0.00 | 57.00 | 79.50 |
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| Stairmaster Miles: 45.00 | Rowing Machine Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 4.50 | Elliptical Miles: 1.50 | Saucony Kinvara 2 Blue Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 | 15.50 |
| I was doing a decent job avoiding the gym on weekends but yesterday's hammy tweak forced me indoors again. Managed a fairly strenuous and sweaty workout on the stairmaster followed by some stretching, hamstring curls and hot tub. Unfortunately a guy who obviously wasn't in hurry monopolized the only powerful jet so the hot tub was worthless. I will have to double the time tomorrow. "The 2013 Super Bowl may set a record for viewership, but it’s unlikely
that it would set the mark for the best-rated program of all time. On Feb.28,
1983, the series finale of “MASH” was seen by over 50 million households, which
helped register a 60.2 rating." MASH??? I would have never guessed that. |
| Stairmaster Miles: 15.00 | Rowing Machine Miles: 0.50 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Stairmaster and one rowing mile. At lunch I shuffled across the street but it wasn't far enough to justify logging the distance. |
| Stairmaster Miles: 9.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Maybe this is a sign that I need to stop going to my gym. The window looks out to this: http://www.ksl.com/?sid=23966903&nid=148&title=body-pulled-from-pond-in-fairmont-park&fm=home_page&s_cid=featured-3 |
| Rowing Machine Miles: 2.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 12.00 | 12.50 |
| Stairmaster, rowing .5 miles jogging on the treadmill and hot tub. The hamstring is definitely getting better. |
| Stairmaster Miles: 10.00 | Rowing Machine Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 5.50 | 8.00 |
| 2.5 miles of running. After meeting with my PT I think I have a good game plan for fixing the hamstring, i.e. stretching, strength training and deep massage. Rocket science, right? I am mixing up the exercises so at least the routine will be a little different than what I do now. |
| Stairmaster Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 | 9.00 |
| Elliptical, stairmaster and TM. I wanted to mix in the rowing machine as well but I didn't have time. Hamstring is much improved! |
| Elliptical Miles: 1.50 | Stairmaster Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 2.00 |
| | Comments(1) |
| | Race: |
SLCTC Winter Series 10K (6.21 Miles) 00:34:10, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.30 | 6.20 | 0.00 | 0.00 | 0.00 | 17.50 |
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My general plan today was to get in a long warm up and then run a tempoish pace during the race if the hamstring cooperated. Left the house in clear skies but by the time I got to the airport light snow started rolling in. Warmed up 7 miles then shed some clothes which turned out to be the mistake of the day. Started the race well back from the leaders and mile 1 came in at about 5:20. Passed a couple people in mile 2 (5:19) and mile 3 (5:13) and got to the turn around in about 16:30. The wind and snow immediately became a factor but fortunately I was able to get in a group with Scott, Walter, and East High guy that lasted for about a mile and then Scott and I worked together to about mile 5. At that point my entire core and hands were completely numb making the last mile less enjoyable. I think I finished in around 34:10 which is faster than I expecting going into the race. I did fail, however, in my attempt to run the last mile faster than the first. At the finish I got some blood flowing into my hands and then spent the next five minutes almost crying while they dethawed. I have to thank Albert for waiting for me. After I came to my senses I cooled down about 3.5 miles with Emily and Albert. It was great to see so many familiar faces despite the conditions. Riley, Jake and Matt took the podium for the men and Devra and Allie were there for the women. Andrea, Mike, Adam, Kevin, Paul, Scott, Collin and probably many others also had good showings.
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| Saucony Kinvara 2 Blue Miles: 17.50 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.30 | 6.20 | 0.00 | 0.00 | 57.00 | 79.50 |
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| Stairmaster Miles: 45.00 | Rowing Machine Miles: 5.50 | Saucony Kinvara 2 Grey Miles: 4.50 | Elliptical Miles: 1.50 | Saucony Kinvara 2 Blue Miles: 17.50 |
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