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Week starting Sep 02, 2012

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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
69.30	10.00	0.00	0.00	24.75	104.05

Stairmaster Miles: 24.75	Nike Free 360 Miles: 24.25	Saucony Mirage Miles: 29.25	Altra Instinct Miles: 3.50	Treadmill Miles: 9.25	Saucony Kinvara 2 Blue Miles: 22.30

Sun, Sep 02, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
11.00	0.00	0.00	0.00	5.00	16.00

11 miles on the TM and 5 on the stairmaster. I would have rather been outside but the TM is a softer surface and I can stop before I get carried away running a big loop. Averaged around 6:45 and felt fairly smooth.

Stairmaster Miles: 5.00	Nike Free 360 Miles: 11.00

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Mon, Sep 03, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
16.00	0.00	0.00	0.00	0.00	16.00

Jeremy Ranch run with Brandon, Matt, Scott and Jake then trotted around the BMX bike course at Trailside Elementary with my nephew. That place is a kid's paradise with soccer fields, concrete skate park and amazing BMX pump tracks and downhill courses.

Great way to spend Labor Day.

Saucony Mirage Miles: 16.00

Comments(3)

Tue, Sep 04, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
1.25	0.00	0.00	0.00	9.00	10.25

A little sore from yesterday but more tired than anything else. I will try to mix in some faster stuff this week to test the hamstring.

Free! 5k this weekend at the U. It's basically the same route as the Law Day run which isn't flat.

http://healthsciences.utah.edu/carma/education/5K/index.html

Stairmaster Miles: 9.00	Altra Instinct Miles: 1.25

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Wed, Sep 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
15.50	0.00	0.00	0.00	0.00	15.50

Ran out to my office along Holladay Blvd and back home. I was trying really hard to run 7:30s but I ended up going too far so I had to speed up on my way back. I wore the Nike Free 360s and I think 13 miles is about the max I am willing to wear to them on the road.

PM: 2.25 miles at the gym on the TM the hamstring PT. Mixed in quite possibly my first ever 8 minute mile on the treadmill. It was very nice.

8 is new the 6:30 with the hope that 5:18 becomes the old 5:25.

I wore the Altra Instincts which I am really starting to like. The bigger toe box fits my foot perfectly.

Nike Free 360 Miles: 13.25	Altra Instinct Miles: 2.25

Comments(1)

Thu, Sep 06, 2012

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

4 miles to and from the gym and 7 miles on the treadmill.

PM: 2.25 miles on the TM and hamstring PT

Treadmill Miles: 9.25	Saucony Mirage Miles: 13.25

Comments(2)

Fri, Sep 07, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	10.75	10.75

Cross training day. Hope to get in a good tempo run tomorrow down south.

Stairmaster Miles: 10.75

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Sat, Sep 08, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
12.30	10.00	0.00	0.00	0.00	22.30

Great run on a perfect fall day with Scott and Matt. We started at the park in Orem, turned up South Fork road, and turned around at the 10 mile point a mile or so past Vivian Park. That is where I wish I had a camera because the leaves look amazing We averaged 7:13 on the way up and from there we started our 10 mile marathon'ish pace tempo. In the first couple of miles I got just ahead of Scott but from there our paces were basically the same. Matt was taking it a little easier to preempt another hamstring issue. Both these guys are sure to have great races at SGM.

Splits: 5:05,5:11,5:08,5:25,5:14,5:12,5:12,5:22,5:26,5:24. Tailwind going down but hard to know for which miles.

Saucony Kinvara 2 Blue Miles: 22.30

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
69.30	10.00	0.00	0.00	24.75	104.05

Stairmaster Miles: 24.75	Nike Free 360 Miles: 24.25	Saucony Mirage Miles: 29.25	Altra Instinct Miles: 3.50	Treadmill Miles: 9.25	Saucony Kinvara 2 Blue Miles: 22.30

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