Joe
First long run of the cycle, took the pace out extra easy over the first half as temps were already 73 degrees at 5:00 am, high humidity. Ran the last 7 miles at MGP +:60.
Pretty solid, was a lon... read more
- Site:
- http://joerunfordom.wordpress.com/
- Miles:
- 10241 total / 574 in 2013
- Goal:
Big Cottonwood Marathon 9-14-13 - BQ Minus 15:00. Steamtown 10-13-13. 2:59:00. Period.
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Entries
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RUN
Long Run 16 mi 02:09 08:03 pace
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RUN
great 3-5-8-5-3 Tempo Intervals - T... 5.19 mi 00:34 06:35 pace
3-5-8-5-3 workout at tempo Interval Pace (6:10-6:20 target).
Assigned minutes at Tempo Interval pace followed by 1/2 time rest.
3 minutes - 6:07 pace
1.5 minute recovery
5 minues - 6:11 pace
2.5 ... read more-
Great Performance:
Great sets there Joe! Nice tempo work!
3 days ago
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RUN
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RUN
Bounce-back Run 9 mi 01:06 07:18 pace
Legs bounced back pretty nicely from yesterday's bout of 400's, so after a 7:35 warm-up, decided to gradually drop pace to end at MGP (6:52)
7:35, 7:24, 7:23, 7:22, 7:20, 7:19, 7:11, 7:1... read more
- Show 9 more comments...
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@Karla - I heard great things about it last year (1st year of the race) we we'll see, I'm assuming it will double in size this year as that is how most of those 2nd year races go. It is supposed to be utterly gorgeous, so even if I don't race well, at least there is that :)
4 days ago • Like
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RUN
400's X 10 2.5 mi 00:14:50 05:56 pace
400's X 10 on 19-20 seconds rest.
Broke these down into two sets of 5X400 - goal was :90'
88', 90' 88', 87', 87'
88', 89', 89', 88', 87&#x... read more
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RUN
E-Pace Recovery 8.3 mi 01:09 08:18 pace
Took it extra easy this morning with tomorrow morning's track workout looming. Legs pretty trashed after back to back quality days. Massage tomorrow at lunchtime after our morning session wi... read more
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@Ty - I like it! So far so good, but I haven't really had time for it to manifest on race day. June 15th will be the first "test" - but I'm liking where I'm at right now.
7 days ago • Like
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Shot of Saturday Night's Sunset Run Starter .... Landry pulled off the "Runners to your mark ...."
25 people liked what Joe shared -
RUN
Little Push 8.3 mi 00:59 07:04 pace
Happy with this one as I wanted to get a little quality in after yesterday's race. Ran the 5-miler yesterday more at HM pace than 8k pace after being on my feet all day Saturday working the Lo... read more
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Post Race at this year's 1st Annual Bacl on My Feet in24 Race Challenge. Who's up for an ultra next year?
11 people liked what Joe shared- Show 3 more comments...
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@Amy, I didn't run it, I'm Executive director of the Organization who put it on. I only ran the 5-mile morning race on no sleep :)
7 days ago • Like
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RUN
In24 Race Pajama Run 5 mi 00:33 06:30 pace
Not too bad given the illy course, no sleep and tight legs. Good enough for first overall. Still in awe watching the 37 ultra marathoners do their thing. Mad respect.
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Congrats, Big-J. You're mowin' 'em down, my friend.
8 days ago • Like
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@Winston, twice in one year? I should seriously contemplate retirement :)
8 days ago • Like
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RUN
2-mile cool down 2 mi
After our race I ran 2-miles with Doug who was wrapping up his second to last loop in his race. Doug ran 110 miles in just under 23 hours to win 1st overall at our Lone Ranger Ultra and pocketed $... read more
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RUN
In24 Race Challenge warm-up 1 mi 00:07:50 07:49 pace
After standing for close to 18 hours on Saturday for day-1 of our 24-hour Lone Ranger Ultra, legs=tight.
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I'm sure it says somewhere that you shouldn't be allowed to win your own race, but ..... I'll take the plaque. I donated the prize money. Call it even?
7 people liked what Joe shared -
RUN
E-pace Recovery Miles 8.3 mi 01:08 08:13 pace
Sometimes I think it is harder to run easy than it is to just tick them off. Coach prescribed 60-70 minutes at 8:15. Legs were feeling the effects from yesterday and only one day off in 12 days or... read more
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Nice step back run prior to that well deserved day of rest from runing Joe.
11 days ago • Like
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RUN
Wednesday Track Workout 100's... 3 mi 00:19 06:29 pace
Coach assigned 100's, ins and outs this morning 3-miles.
Run the straightaways at 10K Race Pace (6:10), the curves at MGP (6:50) - should equate to 6:30 miles if run correctly.
First mile fe... read more
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RUN
Standard Maintenance Run 8.3 mi 01:03 07:36 pace
Nothing too special to morning, just putting in the miles prior to tomorrow's track workout with coach. Legs feeling good. Should be ready for the workout tomorrow.
Have a great Tuesday eve... read more
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Reserved our hotel room in Boston for next year. Now just the matter of crushing Big Cottonwood in 19 weeks .....
17 people liked what Joe said- Show 3 more comments...
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Thanks guys! I think the only thing harder to come by for 2014 than a spot in the race, is a place to sleep in Boston. Early bird catches the worm. I'm changing hotels this time to change my luck a bit. I haven't had the best race or weather in Boston 2010, 2012. Hopefully 2014 will be a lot better :)
14 days ago • Like
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RUN
Recover Miles 8.3 mi 01:05 07:49 pace
Just a recovery run at MGP +:60 over the hill route.
Legs felt pretty good all things considered. Playing it smart right now transitioning to a 6-run day week from out tried and true 5-run day we... read more
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Interesting to see what you think about the 6-day/week schedule. Probably won't be too much of a noticeable difference to you. I personally love 6x/week. Been backed down to 5 for a few weeks but see the 6th day coming back soon--can't wait! Nice recovery run today Joe.
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Nice 16 miler, Joe!
1 day ago • Like • 1 person
NIce running Joe, Can't wait to follow your training.
about 16 hours ago • Like
Smart running Joe, you're right we could have run together. Though our temperatures were just slightly lower up here.
about 14 hours ago • Like