Everything You Didn't Want to Know About My Runs

Week starting Feb 24, 2013

15% off for Fast Running Blog members at St. George Running Center!

Location:

Sandy,UT,USA

Member Since:

Jun 12, 2011

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

3rd place in my age group (35-39) in the 2009 East Millcreek 4th of July 5K.

2009 Provo River 1/2: 1:56:24

2011 Dam 2 Dam 5 Mile: 51:26

2011 Spectrum 10K: 56:02

Unnamed 1/2 : 1:53:37

2011 St. George Marathon 4:29:33

2012 Sandy 4th of July 10K: 57:44.8

2013 Thanksgiving Point 1/2 2:03:29

Short-Term Running Goals:

Build up a base level of fitness.

Get back into marathon shape.

Long-Term Running Goals:

Get more followers on Twitter.

Run a < 1:45:00 half

Run a < 4:00:00 marathon

Personal:

Married to S tacie.

5 Daughters:

A Cheerleader
A Soccer Player
An Actress
A Tomboy
A Tasmanian Devil

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Brooks Glyceryn 8 Lifetime Miles:						499.30
Brooks Glyceryn Lifetime Miles:						415.30
Brooks Launch Lifetime Miles:						531.84
Brooks Ghost 3 Lifetime Miles:						354.75
Black Pure Flow Lifetime Miles:						137.35
Green Pure Flow Lifetime Miles:						119.43
Brooks Defyance 7 Lifetime Miles:						78.41

Totals

Slow miles	Fast miles	Total Distance
26.15	6.25	32.40

Green Pure Flow Miles: 5.00	Brooks Ghost 3 Miles: 8.00	Black Pure Flow Miles: 5.10	Brooks Glyceryn 8 Miles: 14.30

Mon, Feb 25, 2013

Slow miles	Fast miles	Total Distance
2.75	2.25	5.00

Lower body + core workout.

3 sets:

Single leg press
Fast squats
Single hamstring curl
Short motion leg lift
20 side steps
40 step-overs

Had to find alternate machines for my third set. I hate that. And I hate it when people camp out on stuff.

2 sets:

Exercise ball crunches
Plank

Running:

10 minute warm-up (10mm)

10 minute 10k pace (8:57mm)

5 minute recover (10mm)

10 minute 10k pace(8:57mm)

10 minute cool-down(10mm)

5 minute walk

Weighed in at 191.6 this morning. I'm back on track.

Green Pure Flow Miles: 5.00

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Wed, Feb 27, 2013

Slow miles	Fast miles	Total Distance
4.00	4.00	8.00

Core workout.

8 miles on the treadmill. Miles 3-6 were at marathon pace--which is just over 4 hours (9:13mm) right now.

Missed yesterday. Was supposed to do upper body and a short recovery run. Felt like crap in the morning. Ended up playing some basketball with kids in the evening. I was trying to just stand there a lot, but nobody on my team could score so I had to start asserting myself. I was wearing street clothes and my shoes are terrible so I ended up with some toe and arch blisters.

Brooks Ghost 3 Miles: 8.00

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Fri, Mar 01, 2013

Slow miles	Fast miles	Total Distance
5.10	0.00	5.10

St. George. Ran 5 miles with Stacie. It was nice to run with her again. It was also nice to run outside.

Strava

Black Pure Flow Miles: 5.10

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Sat, Mar 02, 2013

Slow miles	Fast miles	Total Distance
14.30	0.00	14.30

Ran 14 miles in St. George. It was a little cold until the sun came out, but not too bad. After the sunrise, it was nice. My shins were a little stiff for the first 2-3 miles, but once I warmed up it wasn't too bad. The last couple of miles were difficult, but I focused on turnover rate and was able to push through the difficulty in spurts, but it was hard to maintain focus. Running well takes such mental strength.

Strava

Brooks Glyceryn 8 Miles: 14.30

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Totals

Slow miles	Fast miles	Total Distance
26.15	6.25	32.40

Green Pure Flow Miles: 5.00	Brooks Ghost 3 Miles: 8.00	Black Pure Flow Miles: 5.10	Brooks Glyceryn 8 Miles: 14.30

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