Getting Stronger to go Longer

June 2015

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Location:

Idaho Falls,Id,United States

Member Since:

Jan 06, 2013

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Started running Nov. 2012- Ran over 800 miles in 2013- Ran over 1200 miles in 2014 2 marathons and GT ultra relay- Ran Hood to Coast in August 2015 on a Masters team and finished 1st in our age group. Ran Pocatello Marathon August 2015 and had BQ 3:05 . Ran Boston Marathon May 2016 and requalified 3:08.

Short-Term Running Goals:

Finshed SLC half with 1:45 in the rain, in April 2013. Finished Pocatello Marathon 3:36, in Aug. 2013. July 2014 idaho Falls MAD Marathon 3:19 finished 2nd in men 3rd overall. Aug. 2014 Grand Teton Relay ultra team 1st place 23 hours. Layton marathon finished 10th in the wind and rain. Ran SLC half marathon 2015 in 1:33.

Long-Term Running Goals:

Training for Boston 2017 and Pocatello marathon 2017 would like to run sub 3.

Personal:

I have been riding a road bike for three years and thought some running cross training would make me a stronger rider. Four years of running now and only some bicycling.

Miles:This week: 22.00 Month: 128.00 Year: 1136.24
North Face Lifetime Miles: 530.60
Saucony Kinvara 3 Lifetime Miles: 157.63
Soloman XC Lifetime Miles: 92.86
Saucony Ride 5 Lifetime Miles: 392.12
Saucony Ride 6 Lifetime Miles: 292.15
Soloman Mission Lifetime Miles: 32.80
Saucony Ride 6 2 Lifetime Miles: 270.25
Saucony Ride 6 3 Lifetime Miles: 291.20
Brooks Ghost 6 Lifetime Miles: 375.10
Brooks Launch Lifetime Miles: 177.61
Brooks Ghost 7 Lifetime Miles: 344.60
Brooks Ghost 7-2 Lifetime Miles: 351.20
Brooks Ghost 7-3 Lifetime Miles: 403.75
Brooks Ghost 7-4 Lifetime Miles: 399.70
Brooks Ghost 7-5 Lifetime Miles: 368.45
Brooks Ghost 8 Lifetime Miles: 390.50
Brooks Ghost 8-2 Lifetime Miles: 398.00
Brooks Launch 2 Lifetime Miles: 186.00
Brooks Ghost 9 Lifetime Miles: 365.80
Brooks Ghost 9 2 Lifetime Miles: 349.25
Brooks Ghost 9-3 Lifetime Miles: 354.30
Brooks Ghost 9-4 Lifetime Miles: 337.16
Brooks Ghost 9-5 Lifetime Miles: 337.40
Brooks Ghost 9-6 Lifetime Miles: 325.39
Brooks Ghost 9-7 Lifetime Miles: 321.50
Ghost 10 Lifetime Miles: 414.85
Ghost 10-2 Lifetime Miles: 290.00
Total Distance
168.25
Brooks Ghost 6 Miles: 31.00Brooks Launch Miles: 43.25Brooks Ghost 7 Miles: 94.00
Total Distance
5.00

Ran river loop 7:02 pace

Brooks Ghost 6 Miles: 5.00
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Total Distance
4.00

river loop speed and heat run, 6:57 pace

Brooks Ghost 6 Miles: 4.00
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Total Distance
5.00

Ran river loop 6:49 pace

Brooks Launch Miles: 5.00
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Total Distance
7.00

ran river loop 7:02 pace

Brooks Launch Miles: 7.00
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Total Distance
11.00

Ran river and srl loop 6:52 pace.

Brooks Ghost 7 Miles: 11.00
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Total Distance
4.00

ran a shake out run river loop 6:58, then road 26 miles with Alana Wells and Co, Good cross training day.

Brooks Ghost 6 Miles: 4.00
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Total Distance
5.00

Ran river loop and freeman, 6:58 pace.

Brooks Ghost 6 Miles: 5.00
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Total Distance
7.00

ran river loop and srl 6:58 pace. Legs were heavy.

Brooks Ghost 6 Miles: 7.00
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Total Distance
5.00

Ran sunnyside hill from the cemetry. 7:04 pace 

Brooks Launch Miles: 5.00
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Total Distance
6.00

Ran river loop and freeman 7:00 pace.

Brooks Ghost 6 Miles: 6.00
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Total Distance
14.00

Ran iron rim canyon loop with Jeff Shadley. Nice hill training @ 7:17 pace.

Brooks Ghost 7 Miles: 14.00
Comments(1)
Total Distance
4.00

Speed work out 1/2 mile warm up, 

mile 1 5:29

mile 2 5:41

mile 3 5:48

avg 5:39 pace

1/2 mile cool down.

also 5 miles of bike riding.

Brooks Launch Miles: 4.00
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Total Distance
8.00

Ran Iron rim hill @ 6:50 pace. 4 miles up and 4 down.

Brooks Ghost 7 Miles: 8.00
Comments(1)
Total Distance
8.00

Ran river loop @ 6:44 pace. Legs were tight and heavy.

Brooks Ghost 7 Miles: 8.00
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Total Distance
6.00

Ran rolling hills on gravel road near Pallisades @ 7;14. Slower pace, legs were very heavy.

Brooks Ghost 7 Miles: 6.00
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Total Distance
10.25

Ran river loop and srl @ 6:52 pace. Legs took half the run to come in. 

Brooks Launch Miles: 10.25
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Total Distance
5.00

Ran river loop @ 6:40 pace.

Brooks Ghost 7 Miles: 5.00
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Total Distance
7.00

Speed work out

1/2 mile warm up

3 miles of speed with 400 m in between

Mile 1 5:36 pace

400

Mile 2 5:42 pace

400

Mile 3 5:42 pace

1 mile cool down

Ran home from track 2 miles

Brooks Launch Miles: 7.00
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Total Distance
8.00

Ran river loop tempo run avg. 6:35 pace

Mile 1 warm up 6:57

Relay tempo

Mile 2 6:27

Mile 3 6:19

Mile 4 6:23

Mile 5 6:25

Next 3 miles I ran marathon tempo

Mile 6 6:43

Mile 7 6:47

Mile 8 6:48

Brooks Ghost 7 Miles: 8.00
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Total Distance
8.00

Ran river and srl 6:49 pace.

Brooks Ghost 7 Miles: 8.00
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Total Distance
14.00

Ran long run river, srl, and sunnyside. 6:55 pace.

Brooks Ghost 7 Miles: 14.00
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Total Distance
5.00

Ran leg 7 of to Bone and Back relay. 6:05 pace in 95 degree heat! 1,000 ft vertical drop helped. :) 

Brooks Launch Miles: 5.00
Comments(1)
Total Distance
5.00

Ran river loop and freeman. Shake out run, legs are sore from Saturday.

Brooks Ghost 7 Miles: 5.00
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Total Distance
7.00

Ran easy river loop and srl. 7:05 pace legs are still recovering  from Saturday.

Brooks Ghost 7 Miles: 7.00
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Total Distance
168.25
Brooks Ghost 6 Miles: 31.00Brooks Launch Miles: 43.25Brooks Ghost 7 Miles: 94.00
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