EXTREME MAKEOVER 2012

Ogden 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
126.561.0013.002.5013.500.0013.10143.06
Weight: 146.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.002.500.000.000.008.50

Schedule Called for 15x1 min on 1 min off. Warm up for 23 min and then started the intervals.  Felt good the whole time, total fast miles was 2.5.  Only had time to cool down for 1 mile needed to get home and help Kellie with the night routine. 

Ave pace for 2.5 mile (6:00 flat)

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.008.000.000.000.000.0014.00

Todays workout was a killer.  4 miles at HMP 1 mile easy run and then 4 miles again at HMP.  Plan was to stay between 6:15-6:20 for both sets.  Warmed up for 2 miles and started just past Woodland Hills Dr and then ran out towards tree line road with the first 4 miles ending just before Frazier Dairy.

6:16,6:16,6:16,6:15 pretty good splits :) Not joking that is how they all worked out..25:04.56 ave pace 6:16

Ran towards Bishops for a mile ave pace (7:13) and then started the last 4 miles back towards Powerhouse Rd and then continued to the highway and finished right before Laura K's garden shop.

6:17,6:15,6:18,6:15 still pretty close but the last 2 kicked my trash!!!  Felt like I had more in me, but I really needed some water or gatorade.  I did take a GU just before the last set but had no water.  Cooled down back to the house, hit the shower and headed out the door!  Glad this day is over I have been dreading it since last week! Ave pace 6:16 same as above!!

Weight: 146.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Ran out and around the gold course today.  Left after I got home from the scout camp out!  It was kind of chilly and hot on the whole run.  Kept a pretty good pace the whole time, ave pace 7:14.  I found myself wanting to go faster just to get home after mile 10.  Kind of been having some pain on the top of my foot near my toes.  Fells like a bruise kind of pain???  I think that next week I will run my miles but avoid the speed work?  Thoughts Michelle?  It might be from kicking soccer balls last week with no shoes on?  But it never reall made me stop running just kind of came and went the whole run?

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

Ran an easy 4 miles this morning and then went out again at night and ran 3.1 for a charity 5k for a girl in our ward that is running for Miss Salem.  Fun run with the family, and the neighborhood.  

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

Schedule showed 90 minute run with 2-4 miles at HMP at the end.  My foot has been hurting a little when I run.  The pain is in the top of my toes, not the bottom just right behind my toe son the top???  When I run the pain comes and goes and it kind of makes my whole foot ache, but I can run through it and then the pain goes away??  I opted not to run the fast miles, and probably wont do any speed until after Ogden.  I hope its not a stress fracture or something??

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.003.000.000.000.000.0010.00

Didn't get out this morning because of early work meetings.  I did get out tonight and decided that I would try Tuesday's workout instead of doing 5-6 1 mile repeats at 10k pace.  I warmed up for 5 miles, ran out to the base of Harry's and then once around pretty little road and then decided to test the foot on the uphill.  I ran up Harry's Hill for one mile at 7:15 pace and then at the top I turned around and decided to run 3 miles at HMP. Wanted to shoot for around 6:23 average.  For some reason when I push off my toes on the downhill I get the pain just behind my toes and on top of my foot???  I kept the pace at 6:25 down and then when I hit the flat I picked it up a but and the pain went away for the most part??  Miles 2 and 3 were on flat ground and I felt good but didn't push the pace at all.  I really hope I can push the downhill at Ogden next week??  6:21 average for 3 miles.  Foot is a little achy tonight now, but it comes and goes!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.000.000.000.000.000.000.0017.00

Ran with the "GROUP" today.  Left the church at 5:00 am and ran out towards lake shore via 400 N in SF.  Turned at the 4 way stop and then ran into Benjamin and then into the river bottoms and then back to the church.  Great run, nice and easy and some good conversation.

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

Ran out to the base of Harry's and back.  Foot felt a lot better today, starting to get excited for the half this weekend!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.002.000.000.000.000.0010.00

Schedule called for a 70 min run with 2-3 HMP miles in the middle.  I ran in my racing flats today just to see how the foot felt in them.  They felt fine and I had no pain at all, I just am a littlw worried about the downhill??  Ogden really isn't that steep, so I need to decide if I go flats or just my normal shoes??  2 miles in the middle 6:16,6:07.  3 miles cool down back home!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.000.000.000.005.40

40 min easy run today.  No foot pain, still undecided about the racing flats for this weekend!

Weight: 0.00
Comments(2)
Race: Ogden Half Marathon (13.1 Miles) 01:19:11, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.0013.100.00

I will write a race report later today.  According to my chip time I missed my PR on this course by 2 seconds??  My watch measured long, but i believe that the course was vedry close.  They do a great job at everything for this race.  Happy with my time, I am exactly where I was at 3 years ago!!!  It has been a long time coming!

Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.860.000.000.000.000.000.003.86

Nice and easy 30 min run.  Ran down 100 e and then one loop around the pond and then back up 300 W!  Great morning, no real aches or pains!

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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

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Nice run out to Harry's and then across the canal road below the dream mine and then back home.  Felt pretty good, hoping to get a few miles in tomorrow!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

Mailbox loop, via Loafer Cyn and then back down woodland hills dr, and then home!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 Miles with Kellie

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.002.500.000.000.00

Practice loop at Slick Rock!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.0011.000.000.000.00

Biked SLick Rock Trail, Counter Clock Wise

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

Hikes 10 miles in Arches

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
126.561.0013.002.5013.500.0013.10143.06
Weight: 146.00
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