Dallen

January 2009

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Location:

Cottonwood Heights,UT,USA

Member Since:

Oct 16, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

PR's

Mile: 4:59 (7/23/2008)

5K: 16:20 (1999)

8K: 27:50 (7/28/2008)   

10K: 35:15 (1999)     

10 mile: 57:49 (5/24/08)    

1/2 Marathon: 1:14:45 (1999)  

Robie Creek: 1:26:12 (1995) 

Marathon: 2:39:14 (10-12-2008) 

        
         

Short-Term Running Goals:

I think I am currently capable of a 2:35 marathon. I just need to prove it.

Long-Term Running Goals:

Sub 2:30 marathon

Personal:

Originally from Boise, Idaho. Currently in radiology residency in Chicago. I have a beautiful wife, Marie, and a  baby boy, Jonah.

 

Will be moving to Utah July 2009 for a year of fellowship training.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
250.500.006.003.50260.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles is not the best way to start out the year, but at least it is better than nothing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

For the first time in many months I went running outside my house at night. Usually I go to the treadmill if I have to run at night.Unfortunately this happened across the street from my apartment a few minutes after I left home.

Needless to say that my wife freaked out when she heard gunfire right after I left and looked out the window to see people running everywhere and several people laying in the street.

Glad that I didn't run that direction. I went the other way, like I usually do.

I suppose that I can no longer claim that my neighborhood is safe despite its shady appearance.

I should also probably stop returning snide remarks to the kids who comment on my short shorts or my Forrest Gumpishness.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles all on the treadmill. No one should ever run this far on a treadmill, but I have some excuses. Several inches of fresh snow outside do not mix well with the longest run in several months. I also managed to get a good amount of studying done while I ran. I have a huge test in a few months and I have a whole lot of stuff to learn. Running on the treadmill allows me to multitask.

Averaged 6:58 pace.

This makes two days on a row of actually writing on the blog, although I technically wrote yesterday's entry today. Maybe I should try to keep the streak up. If you didn't read yesterdays entry, you should, it is much more interesting than today's.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. Some of it through lots of snow. I am sore from yesterday's excessively long treadmill run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the treadmill. I wanted to run outside in the "blizzard", but that is not a good idea after the recent shootings. Today the bad guys win.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

Back on the treadmill again. This time 8 miles with 4x800 at 5:30 pace with about 2 minutes rest. The first one was tough, but after tht m body must have remembered how to run fast and they were relatively easy.

As a side note, it is possible to read at 5:30 pace. Though the comprehension is not 100%.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles, at least three of these miles were through a foot of snow. The rest was on the slick stuff that the plow didn't get. It is nice to have a path to run on that actually gets plowed as soon is it snows. One of the perks of Chicago. Too bad it's the about the only safe place to run in the city.

It was windy, snowing, and about 10 degrees, but a whole lot of clothes kept me hapy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I never got around to reviewing last years goals. I don't believe in New years resolutions, but this is a good time of the year to make plans and new goals. He we are with last years results.

  

Goal #1: Chicago Marathon in 2:35. Didn't hit the time goal, but still got a PR of 2:39:14. This came in 80 degree weather one day after working an unexpected 24 hour shift. Ideal conditions would have left me new the goal. I will call this success. 

#2: Beat longstanding 5K PR of 16:20 and half marathon PR of 1:14:45. Didn't get those PR's, but did get PR's in mile, 8K, 10 miles and marathon. Not bad. Maybe half credit.

 #3: Run at least 15 races. Ran 10.

#4: Total of 3500 miles. Ran 3505.

#5: Run 500 quality miles (races, intervals, tempo runs, etc). Only about 350.

#6: Average 100 miles a week for an 8 week period before the marathon to see what high mileage could do for me. Only did 2 consecutive weeks, 4 total for the year.

#7: Win a race. Won a little race in D.C.

#8: Develop and stick to a good core training plan. Failed.

#9: Improve my diet. Failed.

Total: 4.5 out of 9.

This years goals will come soon. I'm still working on them, but they are sure to be almost identical to last years, which were almost identical to the year before.

Today's run, 5 miles on the treadmill.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles on the treadmill. 6:50 average pace. I am learning to like long runs on the treadmill. As long as I have some good reading material.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles outside. It's still cold.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

On treadmill

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Outside in the cold.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

7+6. PM run with 3 miles on the treadmill at 10.3 MPH

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

All of this on the treadmill again. It's interesting that my body handled this much better than last week's 16 miler and that was better than the previous week's 14 miler. Next week's 20 miler should be a piece of cake.

The building got new treadmills. There are only two of them, and the previous 2 kept breaking. Possible because too many stupid people whoud crank the incline up to 15% and then hang on to the front of the machine and let it pull them uphill. I've seem multiple people do this crazy antic. One guy did it for an entire hour. Anyway, the new treadmills are not much of an upgrade. Made by some company called Matrix. The distance readout only to one decimal point (0.1 miles rather than 0.13 miles). The machine only gives speed in MPH with no way to show pace per mile. 

Ethical question: If a person enters the gym and someone else is already inside, is it appropriate to turn off the air conditioning without asking the opinion of the person who was in the room first? Apparantly I must have looked quite cold as I was running along today. Maybe he thought my clothes were all wet because I had just come in from the rain or something. Actually, the stupidity and lack of courtesy of the people in my building never ceases to amaze me. Another example: the guy who holds the front door open and stands in the doorway to smoke because it is too cold outside. (You can smoke in your own apartment, but state law prohibits smoking in public areas.) I actually asked this guy to quit it, so he stepped outside, closed the door and then opened it back up when I had walked away about 10 feet. I dropped the issue, but I should have walked up to him, turned around and farted as loud as possible.

 

Rant over.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Didn't really feel sore from yesterday's long run, but also lacked the energy to run at anything close to a decent pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

3 mile tempo run on treadmill at 5:49, 5:49, 5:43.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

6x1:30 on treadmil at max speed (12 MPH). This is faster than my body is currently able to run effeciently so it was not a very smooth workout, but hopefully I will be a little better off next time I try to run fast.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
250.500.006.003.50260.00
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