EXTREME MAKEOVER 2012

Riverton Half Marathon

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Member Since:

Apr 21, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

1st Marathon EVER - St. George 2007 3:10:25

Hobble Creek Half Aug 2009 1:16:10

Payson Onion Days 10k Sept 1st 36:50

St George Marathon 2009 - 2:49:14


Short-Term Running Goals:

Break 17:30 in a 5k

Break 36:00 in 10k

Run and have fun doing it!!!

Long-Term Running Goals:

Stay healthy so that I can run long into my life! Try and get faster on shorter miles this winter. Try and focus on having fun with running and helping other people along the way!

Personal:

I have been married for 14 years, I have 3 boys and 1 beautiful little girl!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
168.570.0035.3012.090.000.000.00215.96
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.910.000.002.730.000.000.008.64

Plan showed 8x2:00 min on 1:00 min off.  I had to do these around 6:00 pm, because of meetings during the morning and afternoon.  I never really like doing speed in the PM but I had to do something fast this week.

slow miles 5.91

Fast miles 2.73 (5:50 ave pace)

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.000.000.000.000.000.008.06

Ran out and to the top of Harry's and then back home for a total of 60 minutes.  Excited to run long tomorrow.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.600.000.000.000.000.000.0012.60

Got out and ran with the Sf group... They needed to do a 12 mile tempo at 7:45 pace.  They asked that I help pace them, it was quite easy and they ran very strong.  Average pace for the 12 miles was 7:38...

This will be a big week in running for me..I am glad that the weather is going to be nice and so far I dont have any meeting in the morning!!!  Wish me luck!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Schedule showed 35-45 min run. I ran into payson made a loop around Peteetneet school and then back home.  The sun felt really good on the way back home, I could feel spring in the air today.  I had to run 15 seconds longer in order to hit 6 so I hope that is ok.  Tomorrow I have a 4-5 mile tempo, so if anybody is interested in joining let me know!!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.280.005.000.000.000.000.0010.28

Warmed up for 16 minutes, wind was blowing hard out of the SE so I headed south out towards the Salem sewer plant and then started the tempo headed south.  Pace calculator said that I needed to be between 6:30-6:13.

Mile 1 6:26

Mile 2 6:22

Mile 3 6:25 From mile 2.5-4 it was a gradual uphill with a good headwind the whole time.  Luckily it was a warm wind but still very annoying.

Mile 4 6:25

Mile 5 6:15

ave pace 6:23

Cooled down for 25 minutes, hit the shower and now off to work.  We started working again on I-15 so I hope that winter is gone for sure.  I want to finish that job this year!!!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

Plan called for 40-50 min run.  I left a little late and so I was only able to run 45 min, but after yesterday I really only wanted to run for about 5 min...ha ha   Tomorrow will be a killer workout on the track.  Morning was a lot colder than yesterday I am hoping for NO wind tomorrow morning!

 

Later! 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.003.720.000.000.009.72

Plan called for 6x1000M tempo intervals.  Left the house early and ran down to the Salem Hills High track.  There was a slight wind out of the south, so I would have a crosswind for 100M then head wind for 100M and then a slight tailwind the last 200M with a headwind to finish the 1000M interval.  I never really noticed the wind until the last 100M then it was noticeable.

Goal for the splits needed to be between 3:55-3:50...needed to make sure that I didn't go out to fast on the first one.

3:43.80, 3:46.53, 3:46.65, 3:45.55, 3:44.5, 3:43.32.....yeeeaaahhhh and done!!!  I felt good on these, just kind of got into a zone on each one and just ran around in circles...lol!  Felt just like a nascar driver!!!  Short run tomorrow and then a longer run on Saturday!!

Ran back home, which is all uphill glad to have the workout over!

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.004.000.000.000.000.0016.00

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.880.000.000.000.000.000.005.88

Ran up to the Elk Rodge turnoff on the backside via Loafer Canyon.  23 minutes up and 22 minutes down.  Legs are a little achy from Saturday but things felt good considering!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.360.000.002.640.000.000.0010.00

Warmed up for 3 miles and then started the 15x1:00 min on 1:00 min off repeats.  I think my record for these is 10 so to do 15 was quite tedious.  

fast miles 2.64 (5:40 ave pace)

Slow miles 1.64

Cooled down for 2.71 miles.  I felt really good today now Thursday will be a hard workout!

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.690.005.000.000.000.000.0010.69

Schedule called for a 5-6 mile tempo, I opted for the 5 mile tempo!!!  Warmed p for 3 miles out towards Harry's Hill for 24 minutes and then started the tempo.  Plan was to go out 3 miles towards Osborne's and then turn around for the last 2 back.

Mile1 6:25

Mile 2 6:21

Mile 3 6:24 this mile is a good gradual uphill!  Had to run past Osborne's for .25

Mile 4 6:18

Mile 5 6:19

ave pace 6:21 


Cooled down for 21 min back home.  tempo felt good today, I could have ran 6 and even thought about it but decided not too. 

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.690.000.000.000.000.000.007.69

Ran for an hour today!  Went out towards powerhouse rd for 30 min and then turned around and came back home so that Kellie could go out!  Long run tomorrow!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.100.000.000.000.000.000.0016.10

Left the house @ 5:00 am and needed to run for 120 min.  Ran into Sf almost to Zions bank and then turned and ran back home.  Only ran into 3 other runners this morning.  I think that a lot of people must have been racing today.  Grabbed 2 drinks at Osbornes and had one GU today.  Body is feeling great.  Weight is coming off, 151 after the run.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.000.000.000.000.000.006.18

Had to run in the PM, just couldnt get out of bed this morning.  Ran up to the mail boxes and back home.  Pace was nice and easy!  Long run in the morning, no speed but just a really long run for a Tuesday!  45 min of running!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

Schedule showed a 90-105 min run this morning.  That is tough after coming off a 50 mile week for this out of shape guy!  Ran out behind ALA and then into the river bottoms and back home.  No runners today, not single person.  I really crashed today about mile 10, needed a drink and a GU!  Finished at the house at 100 min and called it quits!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.006.200.000.000.000.0013.30

Today's workout was AWESOME!!!  Schedule showed a 4k-4min rest, 3k,2k,1k with the rests being 3,2,1.  24 min warmup and then started the workout.

4k 15:27 (6:14 ave pace)

3k 11:30 (6:11 ave pace)

2k 7:35 (6:08 ave pace)

1k 3:44 (6:04 ave pace)

total time for 6.2 miles 37:36 (6:04 ave pace)

cooled down for 22 minutes back to the house

I felt awesome today, I was actually a little giddy after the workout.  I did it all by myslef so I had no one to celebrate with.  It has been a long time for me that I have ran so good.  I know that I had 9 minutes of total jogging in this workout, but I felt like I could have ran each set faster and really had to hold back.  I just hope that I can stay healthy!

 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

Easy 45 minute run today.  Ran up Elk Ridge Dr and then across the top to the Mail Boxes and then back home.  Legs felt trashed today!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.002.000.000.000.000.0014.00

Plan called for 14-16 miles with 2-4 miles at the end @ HMP!!  Well as you can tell I settled for the lesser of both today!!!  My body was in need of a break today.  I could have ran the full 16 and pushed the last 4 miles but my legs and lower back feel hammered this week.  I will take the rest of the day easy and then enjoy my Sunday off! 

last 2 miles 6:28, 6:25

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.003.000.000.000.0010.00

3x1 mile repeats.  

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Easy 75 minute run, ran out to tree line road and back home.

Weight: 0.00
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Race: Riverton Half Marathon (13.1 Miles) 01:24:34, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.0013.100.000.000.000.0015.60

Warmed up with Darren C for 2.5 miles.  The race didnt start until 9:00 am and it was going to be a hot day.  The wind kept on getting stronger and it was not going to be fun running along the trail.  I started out in about 25th place and wanted to stay in a pack until the trail part was over because of the south wind.  When I hit the trail I passed several people and figured that I was in the top 10 but I was all alone.  Mile 7 was a killer and so was mile 9 and 11.  The hills aren't long they are just short and steep.  I passed one more guy at mile 9 and then could see 2 more guys but one had a 30 second lead and the other was 1:00 minute ahead.  I tried keeping my legs and feet turning over and it felt good to have some wind at my back, but the sun was horrible.  I was getting so hot and I had a bad side ache from mile 9 on.  I tried 2 GU's today that I haven't tried before and I will never do that again!  Goal was to finish under 1:25:00 and I did that, but I think that the wind cost me some time.  But everybody was running in it so I have no room to complain!

Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
168.570.0035.3012.090.000.000.00215.96
Weight: 0.00
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