| Location: Lehi,UT,USA Member Since: Dec 02, 2012 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: Races:
- 2014 Running of the Leopards 5k: 15:11, 3rd overall
- 2014 SLC Winter Series 15k: 49:18, 4th overall
- 2014 SLC Winter Series 10k: 33:18, 4th overall
- 2014 Hale Freezes Over 10k: 31:57, 1st overall
- 2014 SLC Winter Series 5k: 15:48, 7th overall
- 2014 St. George 1/2 Marathon: 1:11:09, 6th overall
- 2013 Orem International Thanksgiving 4-Miler: 20:40, 4th overall
- 2013 Snow Canyon 1/2 Marathon: 1:07:16, 1st overall
- 2013 St. George Marathon: 2:28:45, 16th overall
- 2013 Hobble Creek 1/2 Marathon: 1:06:02, 3rd overall
- 2013 Deseret News 10k: 31:47, 14th overall
- 2013 Hobbler 1/2 Marathon: 1:10:35, 2nd overall
- 2013 Provo Freedom 5k: 16:18, 6th overall
- 2013 AF Canyon 1/2 Marathon: 1:08:49, 4th overall
- 2013 Utah Valley 1/2 Marathon: 1:10:54, 5th overall
- 2013 Provo City 5k: 16:30, 2nd overall
- 2013 SLC Winter Series 10k: 33:19, 3rd overall
- 2013 St. George 1/2 Marathon: 1:13:16, 7th overall
- 2012 St. George Marathon: 2:37:45, 20th overall
- 2012 Hobble Creek 1/2 Marathon: 1:14:28, 8th overall
Long-Term Running Goals: Minimize injuries and do some serious damage on the running scene. Personal: I am married to Elaina and we have four children. I am an orthopedic surgeon specializing in sports medicine (knees, shoulders, fractures, etc.). After residency, I did a sports medicine fellowship at the University of Kentucky with their teams and physicians. My website: http://www.poulsenortho.com
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 231.50 | 46.00 | 6.00 | 0.00 | 283.50 |
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| Nike Air Pegasus 30 Miles: 10.00 | Saucony Ride 6 Miles: 42.50 | Nike Lunaracer 3 Miles: 13.50 | Nike Pegasus 30 Blue Miles: 51.00 | Saucony Kinvara 4 Orange Miles: 20.00 | Asics 2000-2 Green Miles: 51.50 | Saucony Ride 6 - Blue Miles: 43.50 | Nike Lunaracer 3 Black Sole Miles: 18.50 | Saucony Kinvara 4 - Yellow Miles: 33.00 |
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| Night Sleep Time: 155.50 | Nap Time: 0.00 | Total Sleep Time: 155.50 | Weight: 147.05 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River trail with Jeff and Mike. Still feeling the hamstring.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles from my home with Mike and Chad. Still feeling the hamstring.
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| Saucony Ride 6 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Provo City 1/2 Marathon (13.1 Miles) 01:09:19, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 13.00 | 0.00 | 0.00 | 20.00 |
| A so-so race for me. Not great, but not bad. Felt decent, but not great. After mile 4, I ran alone the whole time. In retrospect, I should have gone with Fritz and Jason, so I could have worked with them, but I intentionally let them go at mile 4 because the pace didn't feel sustainable. You don't feel like a million bucks for every race. I gave it all I had today, though. And, thankfully, no GI issues today! Sure is a lot more fun to race without that on your mind.
As you can see, I certainly slowed for the last half of the race, but not ridiculously so.
My splits: 5:12, 4:55, 5:07, 4:59, 5:10, 5:15, 5:23, 5:19, 5:29, 5:31, 5:36, 5:28, 5:26, :24 (.1)
I had to take a couple days off this week because of my hamstring. I was nervous how it would feel today. I felt it the last couple miles, but overall I feel it handled it pretty well. As is usual for me, the next day or two will be the true test regarding how the race affected my hamstring.
Great races today by many! Excellent competition. Always fun to hang out with so many fast running friends. Left right after the race so my "warm-down" could be pacing my sons in a local 5k (a race to benefit their school). Pacing my 14-year-old for a 5k was not exactly as slow of a warm-down as I was planning :) (a good thing).
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| Nike Lunaracer 3 Miles: 13.50 | Saucony Ride 6 Miles: 6.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's house with Mike, Scott, Reed, Jeff, Spencer, and Chad.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 148.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from my home (Murdock Trail).
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the Jordan River Trail with Jeff and Chad.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles up and down Provo canyon with Reed and Brandon.
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| Nike Pegasus 30 Blue Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from my home with Chad and Reed (Thanksgiving Point loop).
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| Nike Pegasus 30 Blue Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| 20 mile Jeremy Ranch run with Jake, Nate, Fritz, Josh, and Chad. Great run, even better company (despite what Josh says :). Muddy! I threw in ~ 3.5 miles of marathon effort from miles 11-14.5 (Fritz joined me for a mile). Felt good, but those miles were tough due to the mud, hills, wind, and altitude (why couldn't we have just had a snow storm to make it more challenging?)
Did the 14.5 mile out-and-back, and then Jake, Nate, and I did a 5-mile trail run. Fun! But muddy! Worn out Kinvara 4's are not effective on muddy trails. But, (Brandon, Collin and others): Jake and I are now trail runners! :)
I realized something this week. It's meaningless trivia, but here it is: I've run quite a streak of sequential times for half marathons (see below). From 1:06 to 1:20, I'm only missing 1:16 and 1:19 (and I hope to NEVER achieve those times). Hopefully I can extend the streak on the lower end :) I certainly would prefer NOT to have such a lengthy sequential streak (everything sub-1:10 would be much better), but this resulted from busy life events during the past decade :)
- 1:06 Hobble Creek 2013
- 1:07 Snow Canyon 2013
- 1:08 AF Canyon 2013
- 1:09 Provo City 2014
- 1:10 (twice: UV 2013, Hobbler 2013)
- 1:11 St. George 1/2 2014
- 1:12 Tom King Classic 2005 (Tennessee; during residency)
- 1:13 St. George 1/2 2013
- 1:14 Hobble Creek 2012
- 1:15 Hospital Hill (2005, Kansas City; during residency)
- 1:17 SLC 2014 (GI disaster)
- 1:18 Midvale 1/2 (as a child pacing my Dad; this race is no longer held)
- 1:20 UV 2012 (sick as a dog, shouldn't have raced, port-a-potties were my friend)
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| Saucony Kinvara 4 Orange Miles: 20.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 147.30 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the Murdock with Reed, Chad, and Jeff.
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| Nike Pegasus 30 Blue Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles with Mike in Lehi, Highland, and Alpine.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 149.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 miles along the Jordan River Trail with Mike, Chad, and Jeff. After running 5 easy miles, Mike and I did a 2-mile tempo (5:31, 5:20). Felt good. Legs finally waking up (they were thrashed after my run on Saturday for some reason).
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.30 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles from my home.
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| Asics 2000-2 Green Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.20 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles from my home.
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| Nike Lunaracer 3 Black Sole Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.50 |
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| | Race: |
Ogden 1/2 Marathon (13.1 Miles) 01:10:30, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 13.00 | 0.00 | 0.00 | 21.00 |
| I'm a bit sick of mediocrity lately, but such is life with my racing right now. Please don't misunderstand; I mean absolutely no disrespect to other runners who would be pleased with the time I ran today. I just feel that a few of my recent performances are not indicative of my current fitness, today being no exception. I gave it all I had today, but that's about all I'm pleased with for this race.
I'm not one for excuses. But, here are a few thoughts (mainly for my benefit, if I look at this post in the future). I've had a bit of bad luck lately. Yesterday, starting in the early afternoon, I developed quite the stomach ache. It worsened as the day and night progressed, and I considered not racing because of it. I woke up frequently during the night because of it, and I loaded up on Pepto-Bismol. Although I was worried about how it might affect my race, I decided to race anyway. For the first couple miles, it felt like I might be able to keep it at bay. But, I was wrong. It quickly worsened, and it was a big problem during the rest of the race. Thankfully, I didn't have to make any pit stops, but it became debilitating if I pushed faster than the pace I ran.
In addition, my legs were thrashed after about 5-6 miles. For some reason, my run last Saturday took a lot more out of me than I anticipated. For 2-3 days after that run, my legs felt like they had just run a marathon. Apparently, I just need to man-up and get rid of the wuss factor :)
My hats off to Ben. Talk about a class-act guy. He ran an excellent race! He and I stayed together until mile 5. He looked great. Although I would have preferred to stay with him, it was fun watching him pull away. I thought he would get the course record, but apparently he struggled a bit during the final few miles. Bret ran a great race as well! He passed me at about mile 9, and I was unable to respond.
And how about that Fritz guy! Wow! Is he back, or what? He look so strong and smooth. Great marathons also run by Steve, Bryant, Nye, Justin, Devra, and many others.
And, most of all, congrats to my wife, Elaina, who completed her first marathon today. I ran the last 3-4 miles with her, and she did great!
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| Asics 2000-2 Green Miles: 5.50 | Nike Lunaracer 3 Black Sole Miles: 15.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home with Jeff, Toni, Scott, Mike, Reed, and Spencer. Tired and sore legs.
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from my home.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River Trail with Scott, Reed, Toni, Chad, Jeff, and Spencer.
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in Provo canyon with Mike, Reed, and Toni.
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| Nike Pegasus 30 Blue Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from my home with Chad and Spencer.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 15.00 | 0.00 | 0.00 | 21.00 |
| Great long run with a large crew. Fun run, even better company. Ran from Wallsburg to the Orem soccer fields. Ben Van Beekum, Mike Nelson, Jason Holt, John Heslop, and I did a 15 mile progressive run (5:41 average). Legs are still recovering and are sore from the last couple weeks, but I felt better as the run progressed.
Splits: 5:57, 5:51, 6:05, 5:52, 5:54, 5:46, 5:50, 5:40, 5:41, 5:37, 5:35, 5:27, 5:13, 5:12, 5:19
Others did varying lengths of tempo. Ran with some class-act, high-quality guys today.
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| Saucony Kinvara 4 - Yellow Miles: 21.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 13.5 easy miles. 10 easy from my home with Brandon and Mike. Then, I paced my boys in a local Memorial Day 5k in American Fork. Had a fun time.
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| Saucony Ride 6 - Blue Miles: 13.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from my home on the Murdock with Jeff, Reed, and Toni.
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| Nike Pegasus 30 Blue Miles: 10.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 147.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River Trail with Jeff and Mark.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.80 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| WORKOUT
Met Reed and Brandon for a run in Provo canyon. After a 3.5 mile warm-up, I did 2 x 5k (the first was uphill and the second was downhill). 1 mile jog between intervals.
1st 5k (uphill): 17:38 (5:41 average; 5:44, 5:38, 5:43)
2nd 5k (downhill): 16:02 (5:11 average; 5:08, 5:12, 5:12)
Both 5k's were of equal effort. I felt very strong today. I learned today that, at least in this canyon for 5k effort, there is about a 30 second difference for my mile splits (uphill vs. downhill).
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| Saucony Kinvara 4 - Yellow Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.80 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off (hamstring tweaked).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off (hamstring tweaked).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 231.50 | 46.00 | 6.00 | 0.00 | 283.50 |
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| Nike Air Pegasus 30 Miles: 10.00 | Saucony Ride 6 Miles: 42.50 | Nike Lunaracer 3 Miles: 13.50 | Nike Pegasus 30 Blue Miles: 51.00 | Saucony Kinvara 4 Orange Miles: 20.00 | Asics 2000-2 Green Miles: 51.50 | Saucony Ride 6 - Blue Miles: 43.50 | Nike Lunaracer 3 Black Sole Miles: 18.50 | Saucony Kinvara 4 - Yellow Miles: 33.00 |
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| Night Sleep Time: 155.50 | Nap Time: 0.00 | Total Sleep Time: 155.50 | Weight: 147.05 | |
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