Training for Top of Utah 2011

May 16, 2024

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Location:

Snoqualmie,WA,

Member Since:

Oct 09, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

9th Grade track - Mile Run -5:29

5K Snoqualmie (WA) 21:09 (2010)

10K Fall City Days Fun Run (WA) 43:11 (2009)

Half Marathon Snoqualmie (WA) 1:36:52 (2010)

Newport Oregon Marathon 3:30:09 (2010)

Short-Term Running Goals:

Upcoming races:

Top of Utah 2011

Long-Term Running Goals:

Run at least one of each of the following each year and PR.

Personal:

http://www.facebook.com/jeffereyscott

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
New Balance Trail Lifetime Miles:						164.25
Reeboks Lifetime Miles:						470.20
Glycerin Lifetime Miles:						429.92
Radius 6 Lifetime Miles:						521.70
Burn Orange Lifetime Miles:						153.90
Burn Blue Lifetime Miles:						238.55
SuperNova Lifetime Miles:						404.13
Ghost Lifetime Miles:						319.73

Wed, Jan 07, 2009

Slow miles	Fast miles	Total Distance
5.00	1.50	6.50

Yesterday I found my next race. A 5k in Snoqualmie put on by Sean Sundwall. Find it at runsnoqualmie.com

Today is my first official workout towards that race. I'm going to use the plan from runnersworld for intermediate runners. It's a 6 week job so I will have to modify it. I'm going to work on speed for the next couple of months.

25 minute warmup then 3 5 minute hills hard.

After 1st hill HR topped out at 171 then recovered at 1 mph slower with no incline(5 mins)

After 2nd hill HR topped out at 174 then recovered at .5 mile slower with no incline(5 mins)

3rd hill was a little tougher because of less recovery. HR topped out at 176 then another 5 minute recovery; 3 at .5 less mph and 2 more at 1 mph less.

Then 10 minute cooldown.

Ice cream the last 2 nights has not helped me out in the least. Going to have to go with fruit for a late night snack after this.

Radius 6 Miles: 6.50

Weight: 173.00	Calories: 875.00

Comments

From Sean Sundwall on Thu, Jan 08, 2009 at 02:26:14

What Jeff didn't mention is he did this in one of the worst rain storms on record. Nice job Jeff.

From jefferey on Thu, Jan 08, 2009 at 10:31:44

Sean, Forgot to add that this was a TM workout. I wasn't crazy enough to go outside in the Monsoon like you did. Can I borrow your boat tomorrow? Sheesh!!

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