I Need some Speed

January 2016

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,USA

Member Since:

Jun 23, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Marathon

St. Louis Marathon (2008) - 3:46:23

St. George Marathon (2009) - 3:30:16

St. George Marathon (2011) - 3:23:52

DesNews Marathon (2012) - 3:29:03

St. George Marathon (2012) - 3:03:43

St. George Marathon (2013) - 2:54:52

St. George Marathon (2014) - 2:51:48

Boston Marathon (2015) - 3:15:43

St. George Marathon (2016) - 2:57:36

Half Marathon

Utah Valley Half (2012) - 1:28:45

St. George Half (2013) - 1:25:45

Hurricane Half (2013) - 1:28:56

Timpanogos Half (2013) - 1:23:22

Utah Valley Half (2014) - 1:23:07

DesNews Half (2014) - 1:23:28

Short-Term Running Goals:

2:45 marathon 1:20 half marathon

Personal:

Married, 3 boys. Work as an anesthesiologist.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 154.70
Blue Nike Flyknit Lunar1 Lifetime Miles: 530.70
Volt Nike Lunaracer 3 Lifetime Miles: 336.80
Nike Air Pegasus 31 Lifetime Miles: 530.50
Nike Flyknit Lunar2 Gray/Volt Lifetime Miles: 360.50
Nike Flyknit Lunar2 Red Lifetime Miles: 298.50
White Kinavara 5 Lifetime Miles: 305.80
Nike Lunarglide 6 White Lifetime Miles: 300.00
Nordic Track Lifetime Miles: 581.00
Nike Pegasus 30 Lifetime Miles: 480.00
Saucony Triumph Lifetime Miles: 192.60
Under Armor Apollo 2 Lifetime Miles: 111.50
Nike Pegasus 32 Lifetime Miles: 147.90
Salomon Speedcross Lifetime Miles: 17.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
109.0050.000.000.000.00159.00
White Kinavara 5 Miles: 10.00Nike Flyknit Lunar2 Gray/Volt Miles: 49.00Nordic Track Miles: 111.00Nike Air Pegasus 31 Miles: 31.00Nike Flyknit Lunar2 Red Miles: 21.00Nike Pegasus 30 Miles: 47.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

10 miles total @ 6:48 pace. Down in St. George near Sand Hollow. Ran up the hill out of Sand Hollow and then did a 5 mile tempo back home (6:03, 6:16, 6:20, 6:03, 6:15).

White Kinavara 5 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.005.000.000.000.0011.00

1 mile warm up

8 half mile repeats @ 5:45 pace with half mile between @ 7:30

1 mile @ 5:45

1 mile cool down

Nike Flyknit Lunar2 Gray/Volt Miles: 11.00Nordic Track Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lifting and 7 easy TM miles

Nike Air Pegasus 31 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0013.000.000.000.0015.00

1 mile warm up

13 miles @ 6:45

1 mile cool down

Nike Flyknit Lunar2 Red Miles: 15.00Nordic Track Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles on TM and lifting

Nike Flyknit Lunar2 Gray/Volt Miles: 8.00Nordic Track Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles

Nike Flyknit Lunar2 Gray/Volt Miles: 6.00Nordic Track Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy TM miles, then some lifting and stair master later at the hospital

Nike Flyknit Lunar2 Gray/Volt Miles: 5.00Nordic Track Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.003.000.000.000.009.00

Lifting 

3 miles up (8:00, 7:30, 7:00)

3 miles @ 6:30

3 miles down (7:00, 7:30, 8:00)

Nike Air Pegasus 31 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.005.000.000.000.0016.00

1 mile warm up

10 half mile repeats @ 5:45 with half mile in between @ 7:30

1 mile @ 7:30

4 miles @ 8:00

Nordic Track Miles: 16.00Nike Pegasus 30 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lifting and 6 easy

Nike Flyknit Lunar2 Gray/Volt Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 quick miles

Nike Air Pegasus 31 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy

Nike Air Pegasus 31 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.503.500.000.000.0010.00

Warmed up and then did 21 one minute intervals @ 5:30 with 1 minute in between

Nordic Track Miles: 10.00Nike Pegasus 30 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.003.000.000.000.008.00

Stomach flu earlier this week, so took a couple days off getting over that.  Back at it today.

Lifting and 8 miles total with 1-2 minute pick ups throughout

Nordic Track Miles: 8.00Nike Pegasus 30 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.002.000.000.000.005.00

Am: 5 miles with 8 400 meter pick ups

Pm:  Ward ball game

Nike Flyknit Lunar2 Gray/Volt Miles: 5.00Nordic Track Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.002.000.000.000.005.00

Lifting and 5 miles with some intermittent interval pickups

Nordic Track Miles: 5.00Nike Pegasus 30 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Heel has been bothering me, so did some cross training. Cycling and rowing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lifting and 5 miles on Stairmaster with 1 and 2 minute speed intervals.

Nike Air Pegasus 31 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.503.500.000.000.009.00

8 miles on TM with random 1-2 minute pickups. Little under 7:00 pace average

Nike Flyknit Lunar2 Gray/Volt Miles: 8.00Nordic Track Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lifting and cross training(elliptical and rowing)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.000.000.000.006.00

6 miles on TM with some hills thrown in

Nike Flyknit Lunar2 Red Miles: 6.00Nordic Track Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Lifting and intervals on the bike

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.004.000.000.000.008.00

8 miles on TM.

During the run did:

8 - 400m (5:45 - 5:30 pace)

2 - 800m (5:45 - 5:30 pace)

1 mile @ 5:45

Nordic Track Miles: 8.00Nike Pegasus 30 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
109.0050.000.000.000.00159.00
White Kinavara 5 Miles: 10.00Nike Flyknit Lunar2 Gray/Volt Miles: 49.00Nordic Track Miles: 111.00Nike Air Pegasus 31 Miles: 31.00Nike Flyknit Lunar2 Red Miles: 21.00Nike Pegasus 30 Miles: 47.00
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