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Week starting Oct 19, 2008

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Location:

Mesa,AZ,

Member Since:

Mar 20, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

  • Mile: 4:37 (HS)
  • 2 Mile: 10:11 (HS)
  • 10K: 35:52 (HS)
  • 5K - 18:15 (ARR Summer Race Series #1 - 2008)
  • 1/2 Marathon: 1:32:00 (St. George 2008 enroute)
  • Marathon: 3:10:56 (St. George 2008)

Short-Term Running Goals:

  1. Get down to 155 lbs 
  2. Run sub 18:00 5K
  3. Run sub 1:30 1/2 marathon
  4. Run sub 3:00 marathon

Long-Term Running Goals:

  1. qualify for Boston Marathon
  2. run Boston Marathon
  3. run sub-2:50 marathon
  4. run sub-1:20 1/2 marathon
  5. run sub-17:00 5K
  6. beat my high school 10K time of 35:52

Personal:

I was married in 1997 to my beautiful wife Lybi (confessions of a piano teacher on the blog), and we have 3 wonderful boys who are just as active as I was when I was little (he he). I grew up in southeastern Michigan, and my family became members of the Church of Jesus Christ of Latter-day Saints when I was 6. I attended BYU, and served a mission in Berlin, Germany. After graduating from BYU with a degree in Health and Human Performance (pre-physical therapy), I promptly changed careers and started working with computers (although no programming for me). We have moved across the country several times, and currently live in Mesa, AZ.  I work in computer security for a major nationwide homebuilder.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid C2 Flash Lifetime Miles: 148.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.005.501.000.000.000.000.0031.50
Night Sleep Time: 40.50Nap Time: 0.00Total Sleep Time: 40.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.001.001.000.000.000.000.007.00

AM - 3 miles with Sparky, average pace of 8:02/mile.  It was a balmy 68 degrees when I went out - felt pretty nice, but I certainly wouldn't mind if it was a bit cooler.

I think I have found another 5K race to run, the week before Samuel's baptism.  It is the Arcadia's Pride 5th Annual Run for Pride 5K.  Also a flat course, it appears to be run entirely on the bank of the canal.  Last year's winning time was 18:34, so I might even be able to win the thing.  Only 255 registered participants last year, so fairly small.  It was either this one or the Undy 5000 (5K) where they were asking people to run in their underwear.  That doesn't sound too appealing to me . . .

PM - 4 more miles outside by myself, kind of a harder pace. Started off with the first mile in 7:30, then progressed from there. Second mile in 7:17, third mile in 7:03, and the last mile at 10K pace in 6:20. It felt good to open it up a bit - I hit 5:20 pace at some point during the last mile.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.000.000.000.000.000.005.00

PM - 3 miles with Sparky outside, average pace of 8:05/mile.  Then another two miles by myself, average pace of somewhere around 7:15/mile.  Not 100% sure, don't have my Garmin with me so I can't check.  I just know the first mile was 7:30, and the second was right around 7:00.  I wore my old Trigon Guides for the 3 miles with Sparky, and put on my new Fastwitch 3's for the last two miles to get used to them for when I race in them.  I am still not sure if I will be able to use them for a marathon, or if they do not provide enough cushioning for that much pounding, but I should at the very least be able to use them for races up to 1/2 marathon in distance.  I am definitely planning on using them for the 5K I am going to do next weekend.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

PM - 6 miles total, broken up into 3 segments:

1 - 1.5 miles from home to the church for Webelos scouts.  It was actually a bit shorter, so I added some distance by running past the church and then doubling back.  Average pace of 7:34/mile.

2 - 1.5 miles from the church back to home.  Wind was at my back, subsequently my pace was a bit faster.  Average pace of 7:22/mile.

3 - 3 miles outside with Sparky.  Started off nice and easy and gradually increased the pace throughout the entire run.  Average pace of 8:02/mile.

After some discussion with RivertonPaul, I feel it will be most beneficial to incorporate some of the Tinman training concepts into my training as I prepare for the LA Marathon.  Especially the tinman pace.  At the same time, since I would also like to improve on my shorter distance PR's, I will be incorporating some speedier work into my runs, as time permits.  I am excited for what this new year will bring in terms of new records.  I feel confident that I will be able to continue to improve this year.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.002.500.000.000.000.000.003.50

PM - ran 3.5 miles on the treadmill after volunteering in a call center for 3 hours making calls for Proposition 102 here in Arizona (the "marriage amendment").  I would have run further, but the treadmill was making these awful screeching sounds that made me worry something was seriously wrong with it, and every step I took was inflicting more damage on it.  Warmed up the first mile, gradually speeding up to 7:30 pace, then launched into what was supposed to be 4 miles at tinman pace (6:40/mile).  Unfortunately the treadmill did not cooperate today, and I can't run outside because Lybi is out with some friends watching a movie.  Such is life.  Hopefully I can get in some miles tomorrow morning.  However, I have learned from experience that I am not going to try to "make up" the miles I was unable to run tonight.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.000.000.000.000.000.007.00

PM - 3 miles with Sparky, average pace of 7:45/mile.  It was cooler out, so he was able to handle the faster pace without any problems.  I think he is more of a cool weather dog, with the type of fur he has, based on my observations.  Nevertheless, we are getting him groomed tomorrow.

PM2 - 4 more miles by myself.  Weather was absolutely beautiful.  Average pace of 7:17/mile, mostly due to the last mile.  Started out with the first mile at 7:28, second mile in 7:21.  Third mile in 7:17, and the last mile in 6:59, with a nice strong finish the last 1/4 mile or so.  Hit 5:25 pace during the last segment.  Felt good to stretch the legs out, so to speak.  I am excited for my 5K next weekend, and also just got an email about a 10K on the 15th, which benefits the Boy Scouts.  Since I am a Webelos Leader, I will only be too happy to help out . . . :-)

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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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

AM - 3 miles with Sparky, average pace of 8:00/mile.  Legs were dead.  Lybi and I stayed up pretty late last night working on downloading and starting to burn music CD's for her piano students.  It took longer than we expected, and as a result, I am very tired this morning.  As a matter of fact, I am going to go take a shower and lay back down and see if I can get some more sleep.  I let Lybi sleep in until 8:30, but I woke up at 6:30 with the boys.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.005.501.000.000.000.000.0031.50
Night Sleep Time: 40.50Nap Time: 0.00Total Sleep Time: 40.50Weight: 0.00
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