I Need some Speed

September 2012

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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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: 304.00
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: 121.00
Nike Pegasus 32 Lifetime Miles: 147.90
Salomon Speedcross Lifetime Miles: 17.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
156.0065.280.000.000.00221.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

On call all day and night at the hospital

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.006.280.000.000.0020.28

Ran first 14 miles @ 7:45 pace and then last 6 miles @ 6:59 pace.  Average pace for the run was 7:31.  Did this same run about 3 weeks ago and felt much better today and ran a faster pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles @ 8:00 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.004.000.000.000.0012.00

2 miles @ 8:00,  2 miles @ 7:30, 4 miles @ 7:00, 2 miles @ 7:30,  2 miles @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13 miles @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

On call for 24 hours at the hospital again

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles @ 8:00 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0012.000.000.000.0014.00

0.5 mile warm-up @ 8:00, 6 miles @ 6:48, 1 mile @ 9:00, 6 more miles @ 6:48, 0.5 mile cool down @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles @ 7:55 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

1 mile @ 8:00, 2 @ 7:30, 2 @ 7:00, 2 @ 7:30, 1 @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles at about 7:45 pace

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0022.000.000.000.0022.00

Final long run before STG.  Ran down emigration canyon to my house.  It was a run I had done a couple of times before in preparation for the DesNews Marathon earlier this year.  I have been putting in more miles in preparation for STG and it seems to be paying off.  Previously, I had struggled to finish this run and felt beat at the end of it.  Today, I felt much better at the end.  Finished with a average of 7:16 for the 22 miles.  Here are my splits:

Mile

Time

 

1

7:20

 

2

7:20

 

3

7:51

Up Little Mountain

4

8:26

Up Little Mountain

5

6:59

 

6

6:48

 

7

7:13

 

8

6:46

 

9

7:08

 

10

6:52

 

11

7:18

Out of Emigration

12

6:58

 

13

6:45

 

14

6:54

 

15

6:49

 

16

7:39

 

17

7:28

 

18

7:35

 

19

7:29

 

20

7:33

 

21

7:09

 

22

7:27

 

 

2:39:57

7:16 Average Pace

 Overall, I was happy with the run.  We'll see how it goes in 3 weeks.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

3 miles at 8:00, 2 miles @ 6:50,  2 miles @ 8:00, 1 mile @ 6:30, 2 miles @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.004.000.000.000.006.00

1 mile @ 8:00, 1 mile @ 7:00, 2 miles @ 6:45, 1 mile @ 7:00, 1 mile @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

4 miles @ 8:00, then pushed my son in his stroller as I ran for another 2 miles @ 9:00 pace.  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

15 miles around Holladay.  Felt a little sluggish and ended up at 8:15 pace. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

2 miles @ 8:00, 2 miles @ 7:00, 2 miles @ 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

Worked until later than expected today.  Ran a total of 6 miles on the TM.  4 miles @ 8:00 and 2 miles at 7:00.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

10 miles run through Holladay.  Average pace of 7:28.  Threw in about 3 MP miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles @ 8:00 on TM

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

6 miles total, 4 miles @ 8:00, 2 miles at MP - a little under 7:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got stuck at work until 10:30 at night, so I wasn't able to get a run in today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

Did a total of 10 miles today.  In the middle of the run did a 5k push in 18:03 (5:49 average), which I was pretty happy with.  The other 6 miles were at about 8:00 pace and finished the last mile at MP.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
156.0065.280.000.000.00221.28
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