Run fast

Week starting Apr 05, 2009

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
52.04	9.00	0.00	0.00	11.79	72.83

Nike Structure Triax +12 Miles: 61.04

Sun, Apr 05, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
21.00	0.00	0.00	0.00	0.00	21.00

21 miles, 6:22 pace. Ran out 9th east to 8600 s. up to Highland Dr. and back.

I haven't run this far in awhile but it felt good and I didn't get overly tired. Maybe it had something to do with being lazy the past few days. Go figure. The most exciting event of the run was at about mile 16 when a large bug flew into my mouth. Carbs would have been better so I spit it out.

Time	Distance	Split time	Elev. chg.
0:06:40	1	6:40	0
0:13:03	2	6:22	12
0:19:36	3	6:33	-2
0:25:58	4	6:22	8
0:32:26	5	6:27	87
0:38:57	6	6:31	35
0:45:17	7	6:19	20
0:51:34	8	6:17	49
0:58:21	9	6:46	183
1:04:59	10	6:38	100
1:11:01	11	6:01	-169
1:17:29	12	6:28	24
1:23:36	13	6:06	-180
1:29:44	14	6:07	-55
1:35:52	15	6:08	-45
1:42:11	16	6:19	16
1:48:31	17	6:20	-15
1:55:10	18	6:38	78
2:01:19	19	6:08	-48
2:07:31	20	6:11	-36
2:13:38	21	6:07	-53

Nike Structure Triax +12 Miles: 21.00

Comments(2)

Mon, Apr 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.26	0.00	0.00	0.00	3.26	9.52

6+ miles at 6:36 pace on treadmill. Started at 7 and slowly increased to 6. Felt really good and could have easily gone faster.

Nike Structure Triax +12 Miles: 6.26

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Tue, Apr 07, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
7.33	1.00	0.00	0.00	1.00	9.33

6:38 pace on treadmill. Legs feel better so tomorrow I am back on the road.

Nike Structure Triax +12 Miles: 8.33

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Wed, Apr 08, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.25	0.00	0.00	0.00	0.00	10.25

Easy run through Holladay. Sadly I noticed that after 20 years the TGIF's has shut down at the corner of Highland and 48th South. I remember the days of hanging out at that mall, playing in the arcade, and throwing pennies off the balcony. What are kids supposed to do now? Play their Wii's at home? Give it a few years and businesses will come back.

Nike Structure Triax +12 Miles: 10.25

Comments(2)

Thu, Apr 09, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	6.53	6.53

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Fri, Apr 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
1.00	8.00	0.00	0.00	1.00	10.00

6:06 ave. pace. I wasn't really planning to run hard but then I saw my time for my second mile and I didn't think I should slow down. Funny how that works. At least for me, if I start at a fast pace I rarely let myself slow down for the course of a run, regardless of how tired I might be or how hard the first mile is. One day I will actually try some intervals. That's a novel idea.

Split	Dist.	Pace
1	1.00	7:05
2	1.00	6:13
3	1.00	5:45
4	1.00	5:56
5	1.00	6:04
6	1.00	6:01
7	1.00	6:07
8	1.00	5:56
9	1.00	5:42
	9.00

Nike Structure Triax +12 Miles: 9.00

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Sat, Apr 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.20	0.00	0.00	0.00	0.00	6.20

After yesterday's experience I knew I couldn't take my watch. Nice day to run.

Nike Structure Triax +12 Miles: 6.20

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
52.04	9.00	0.00	0.00	11.79	72.83

Nike Structure Triax +12 Miles: 61.04

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