Phantom

Week starting Jul 26, 2009

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Location:

Cedar City,

Member Since:

May 02, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K 15:38.5 (USG 09)

10k 32:59 (USG 07)

15K 51:25 (dixie tuneup 1991)

half 1:15:45.9 (Bryce 09)

marathon 3:01:29 (SGM 2011)

Short-Term Running Goals:

train smarter and race faster. continue to PR.

Personal:

Married with 6 children. Accountant and General Building Contractor.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Defyance2 Lifetime Miles:						1183.75
Summons Lifetime Miles:						1363.35
Saucony Racers Lifetime Miles:						132.20
Paramounts Lifetime Miles:						806.10
Brooks Lauch Lifetime Miles:						1094.73
Summon 3 Lifetime Miles:						967.12
Kayano 18 Lifetime Miles:						1059.36
K SWISS "K'ONA" Lifetime Miles:						281.50
New KSwiss K'ONA Lifetime Miles:						287.25

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
48.75	4.00	0.00	0.00	52.75

Defyance2 Miles: 14.00	Paramounts Miles: 7.75	Summons Miles: 25.50

Mon, Jul 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.00	11.50

5.5 this morning, calf muscles still trashed. ran pretty slow. Lower back has been tight all weekend. I don't think it is from the race i think i strained after the race lifting some concrete stuff at my grandpa's.

6.0 at 10:00 pm. a little better run but it may be a few more days before the legs start coming around. Back is feeling pretty much back to normal.

Defyance2 Miles: 6.00	Paramounts Miles: 5.50

Comments(1)

Tue, Jul 28, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

5.5 PM went out thinking of doing 8-10 but i barely made it with 5.5. I was running slower than 9:00min pace. No energy. Still in recovery. No sweat, i can't expect to bounce right back after all the racing miles i put on my body the last two weekends.

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Thu, Jul 30, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.00	13.50

5.5 this morning. legs feeling a little better but nothing to get excited about.

8.0 miles this evening before bed. It was slow and ugly but at least i ran.

Defyance2 Miles: 8.00	Summons Miles: 5.50

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Fri, Jul 31, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.25	0.00	0.00	0.00	2.25

2.25 at the track late at night. drove to SLC today for the Oquirrh temple open house. after all the driving i figured i better get out and at least stretch the legs. Long run planned for tomorrow.6:30am at kyle hintons.

Paramounts Miles: 2.25

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Sat, Aug 01, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	4.00	0.00	0.00	20.00

20 miles this morning with kyle and nick. Just ran nice and easy and then i picked it up on miles 15-19 going 6:20,6:09,6:13,5:59 then slowed back down for the last mile. Overall it was a good run considering how i have felt this week. Total time 2:40:00

Summons Miles: 20.00

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
48.75	4.00	0.00	0.00	52.75

Defyance2 Miles: 14.00	Paramounts Miles: 7.75	Summons Miles: 25.50

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