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Phoenix half

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Location:

Saint George,UT,

Member Since:

May 20, 2009

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Boston Qualified!

Long-Term Running Goals:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Blue Lifetime Miles: 408.20
Adidas Yellow Lifetime Miles: 407.40
Adidas Gold Lifetime Miles: 503.75
Ace Black Lifetime Miles: 346.23
Black Pearls Lifetime Miles: 313.75
Brooks Uglies Lifetime Miles: 191.25
Nike Black Trainers Lifetime Miles: 12.50
Adidas Orange Lifetime Miles: 280.25
Blue Skulls Lifetime Miles: 227.50
Grey Rides Lifetime Miles: 266.75
Rides Red Lifetime Miles: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
76.0015.503.001.000.000.0013.1095.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Mayors loop counter-clockwise. 7:55 a mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.004.000.000.000.000.000.005.00

3:30PM -Lifted with team 

7PM-Warm Up, 1M repeats w/ 400M recovery.

7:22, 7:17, 2:21, 7:16 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Hurdlers did the 2X3 reps "Up and Down" drill. It was a killer today and I am not in shaped to rep all of the hurdles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Lifted with the team.  Beatty and I went heavy on the legs today.

Out and back from top of Dixie hill along the T-Bone Trail.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

Started at 7:30AM at the Cottonwood trailhead.  I went up the cottonwood canyon trail, but lost the trail in the wash about 2.5 miles up, so I decided to drop down on the Cottonwood Hills trail back to the truck.

Drove over to the Middleton powerline trail head (water tank) and ran an up and back up to the end of the Washington Hollow trail.

Lots of sand and hills make for slow going!  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.004.000.000.000.000.000.006.00

Started at confluence and did a warm up mile and then a tempo run and then a cool down.

8:10

7:44

7:26

7:48

7:31

8:20

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Beatty and I lifted today.  He is getting stronger every session.  It was a great lift day.

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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

Ran mayors loop with chad at 6:30AM.  I felt really sluggish the 1st 2 miles and they were slow.  We picked it up a bit on mile 3-5, but still didn't have much in the legs this AM.

PM-

Did a few accelorators and 20M sprints with the team.  We played a little ultimate frisbee, but it was kind of lame.  Braden Reber come out to practice today, so we went the JV game to watch Zak.  It was good to talk with Brado.  He sounds like he is doing pretty good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.001.500.000.000.000.000.004.50

Workout with the team today.  4Xevery other step on every rail and then ran the turns on the track. After every turn we did push ups or mountain climbers.

Caleb, Brian and I went out on the trails south of the school for a little easy run.  They lost me about a mile in so I turned around and ran the water tower hill on the asphalt side and called it a day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 on the treadmill in Draper.  Suze and Sauce came with me this weekend to the State Wrestles.  It was awesome to have them with me for the weekend.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.003.000.000.000.000.0013.00

AM-Did the city center out and back from the house this morning since it was president's day and I didn't have to go into work.

PM-Abby texted me because she wanted to do a workout.  We started at the track and did the hidden valley park loop.  2X1/2 mile@3:15 and 4X1/4 mile at 1:30 with 2 minute rest between reps.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Weightroom with the team.  Beatty and I lifted hard today.  I felt great, but when I got home, I slept for an hour and half.  I must have been tired from the weekend.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.001.000.000.000.005.00

Pm warm up then pick ups and drills with the team. For conditioning we did "last 5 hurdles" x 6. Caleb hit 28-29. Westside hit 32-34. Kaylee hit 32-35. Saucy hit 37-39.

7pm did 4 out and back on the prospector from Washington exit.

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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

Pm lifted with the team. Ricketts made me go heavier than I normally would but I can't let a young kid out-lift me! Haha

Got out on the prospector trail at 5:40 and got in 5 before it got dark. I wasn't fast but just felt real smooth. Got the new Hokas. Should have sized down half size.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

Awesome run in hop valley to Kolob arch turn off and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Snowed this morning. I went practice and did a little speed work with the team and then did 3 on the treadmill at 7pm after parent meeting. We look pretty good this year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.006.000.000.000.000.000.006.00

Pm practice at 3pm and then I did 5x1 mile on the track with 2 min rest. I thought I might have gone a lit fast on the first one but I maintained them all so it worked out good. We went and watched McFarland with the team at 7:30. It was great. The kids are awesome this year!

6.41

6.52

6.48

6.45

6.39

Oh ya!

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Race: Phoenix half (13.1 Miles) 01:38:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.0013.100.00

Started with ten and sis. Robbie, Abby, and Bris drove down with us on Friday. The course was pancake flat. I ran with no one and didn't feel fast at all. A stiff headwind made the last 4 miles really crappy.

M1-7:27

M2-7:19

M3-7:18

M4-7:29

M5-7:17

M6-7:29

M7-7:41

M8-7:40

M9-7:38

M10-7:44

M11-7:41

M12-7:46

M13-7:35

M13.1-45.22

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
76.0015.503.001.000.000.0013.1095.50
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