Run Donald, Run! Running Blog at FastRunningBlog.Com http://Donald.fastrunningblog.com/ Sat, 21 Oct 2017 10:05:47 FeedCreator 1.7.2 Fri, Oct 20, 2017 http://Donald.fastrunningblog.com/blog-10-20-2017.html <p>4 easy miles upon waking up (after calling about account fraud!). Not sure if I&#39;ll do any other running today. Driving down to Salt Lake City.</p> Fri, 20 Oct 2017 06:00:00 Thu, Oct 19, 2017 http://Donald.fastrunningblog.com/blog-10-19-2017.html <p>5.93 with strides at lunch time. Getting ready for Saturday&#39;s race. This will be my first evening race. I have no idea what to expect from that difference. I guess I&#39;ll just try to read what people have suggested.</p> Thu, 19 Oct 2017 06:00:00 Wed, Oct 18, 2017 http://Donald.fastrunningblog.com/blog-10-18-2017.html <p>6.51 easy at work.</p> <p>4.81 before dinner. Ellie didn&#39;t want to come with me today :( so weird.</p> Wed, 18 Oct 2017 06:00:00 Tue, Oct 17, 2017 http://Donald.fastrunningblog.com/blog-10-17-2017.html <p>4 easy miles at work. Cautiously getting back on my feet after the heel flared up.&nbsp;<br /> &nbsp;</p> <p>2.75 with Ellie before dinner. No noteable sensations in the heel.</p> Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 http://Donald.fastrunningblog.com/blog-10-16-2017.html <p>Rest day. Did a little too much and now I have some minor inflammation in my right achilles. It happened once before, and I ignored the sensation while running and had a bad limp for a few days and a week with no running. I&#39;m hoping that since I caught it early this time I can get back sooner. I won a free entry into the HOWLoween Half Marathon this Saturday which is at the Great Saltair. Hopefully my tendons are all in order so I can get a free race!</p> Mon, 16 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://Donald.fastrunningblog.com/blog-10-14-2017.html <p>90 minutes of easy/moderate running on the treadmill. 6x20 sec strides towards the end. Watched the Break2 documentary by National Geographic. Eliud Kipchoge seems like a humble guy. Very inspiring. The documentary was free in the Google Play store, so you may want to check if it still is. The first real snow landed this morning. I had no idea it was going to snow, and it was quite surprising to see it when I got up this morning.&nbsp;</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://Donald.fastrunningblog.com/blog-10-13-2017.html <p>2.55 easy at lunch time. Then went inside for the treadmill because the crazy wind/windchill whimped me out. 4.5 more miles at 8min/mi. Felt like a moderate effort, but not bad.</p> <p>5.1 with Ellie before dinner. Probably too cold for her now.</p> Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://Donald.fastrunningblog.com/blog-10-12-2017.html <p>6.3 outside at lunch today. Chilly, but not too bad once I got moving. Feeling 95% recovered from last weekend&#39;s race.</p> <p>4 miles with Ellie before dinner.</p> Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 http://Donald.fastrunningblog.com/blog-10-11-2017.html <p>5.47 easy miles at lunch time. Feeling pretty good. The soreness from this weekend&#39;s race is definitely fading.</p> <p>2.79 with Ellie before dinner. A little further each day... :)</p> Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 http://Donald.fastrunningblog.com/blog-10-10-2017.html <p>3.1 very easy miles right after lunch.</p> <p>2.32 very easy miles with Ellie before dinner.</p> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 http://Donald.fastrunningblog.com/blog-10-09-2017.html <p>Lunch time (1.98 miles): 20 minutes of walk-running-walking alternation. Felt pretty comfortable. Some easy weights and stretching.<br /> <br /> Before dinner with Ellie (1.2 miles): One loop around the neighborhood of the same walk-running-walking alternation.</p> Mon, 09 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://Donald.fastrunningblog.com/blog-10-07-2017.html <p>This race went better than expected. I have been feeling pretty awesome about this. The day before the race went pretty well, even with all the shenanigans involved with visiting in-laws that tend to conflict with good race preparation. They involved things like an undisclosed amount homemade caramel popcorn. For dinner we had a big simple salad with the normal iceberg lettuce, but also some spinach mixed in. As I&#39;ve learned from past marathons, I&#39;ve found that I haven&#39;t yet eaten too much fiber the day before a race. Also had pretty cliche things like several rolls that Cheyenne made for me, and some traditional cut oats (not sure exactly what they are, since they didn&#39;t taste like steel-cut oats or rolled oats). The morning started at 3:45am. Prepared myself some more oatmeal, and this time mixed in some grape jelly (I was kind of winging it at this point, just eating something that seemed suitable). Getting to the start line, CLIF had a a booth with gels and mini CLIF bars. I ate one of the bars, a half-banana, and drank a cup of hot chocolate. Then I sat for two hours and shivered. It was definitely colder than last year, which was a good trade-off as the race was also cooler at the end.</p> <p>My goal was to go under 3:20 in this race. Since there was a 3:15 pacer, I decided that as long as I could keep him in sight, I would be keeping the needed pace. Another easy way to keep track of this was making sure my miles were close to 7:30 each, which is easy math (7:30, 15:00, 22:30, etc.). I found that except&nbsp;for the uphill at Veyo, keeping a 7:30 pace wasn&#39;t too bad. I was nervous that I would fade out later at that pace, but that never happened! I finished the first half in a little over 1:39, about as fast as I did the Ogden Half just last year, which was pretty exciting. Back in the SLC marathon in April, I decided to push harder at mile 19. I made the same mental decision at mile 17-18ish in this race, based on how I was feeling. I thought I had a lot left in the tank and I would regret it if I didn&#39;t try and empty the tank by the end of the race. The rest of the race was filled with so much energy. I have always held myself to 3/2 breathing in marathons, and around 23.5 I switched to 2/2 and started really hauling. It felt so good to catch a lot of people, but sadly this means I probably could&#39;ve finished earlier if I kept a steadier&nbsp;faster pace through the beginning of the race as well. I guess I&#39;m still learning to listen to how my body is feeling/learning what my capacity is. The last few miles I was really trying hard to get all my energy out into the race, evidenced by the splits: 7:11 7:04 6:50 6:46 6:39. It felt so good to run into a PR with my wife, daughter, father-in-law, and few other in-laws there to cheer me on.&nbsp;<br /> <br /> Things I think I did well going into this race:<br /> 1. Time - I probably averaged 9+ hours of solid running/week (70ish miles)<br /> 2. Nutrition - I have been eating a lot of fresh vegetables, fruits, nuts, legumes, and grains. My family has been doing better in general at rarely eating out and trying to get a full spectrum of nutrients. Nutrition during the race also went well. It was gross having a GU stroopwafel and 3 or 4 gels within a 3 hour time frame, but it definitely was good for my endurance.<br /> 3. Good rest during race week.</p> <p>Things I think I can improve for the next race:<br /> 1. Workouts - Although I&#39;ve been adapting them often, I pull a lot of my workouts straight from Jack Daniels&#39; Running Formula. I&#39;m trying to learn about different coaching styles and figure out how to create workouts tailored to my current conditions. Any suggestions on how to get more of this knowledge would be greatly appreciated (that&#39;s right, I&#39;m talking to all you hundreds of people who will read this).<br /> 2. Better rest throughout training cycle. I typically get about 6 hours of sleep at night, but I ride the bus for an hour to work, and another hour back, so I can usually get close to 8. I also like to read though, and the bus is a good place for that. I just need to balance between sleep and books...<br /> 3. Pacing - This problem also exists in my half marathons, but it is becoming more apparent in my full marathons. My last marathon was a 1.5 minute negative split, and this one was a 6.5 minute negative split. I&#39;d like to balance out my pace during the race a little better.&nbsp;<br /> <br /> &nbsp;</p> <table class="table clickable-table splits-table" style="max-width: 100%; background-color: rgb(255, 255, 255); border-collapse: collapse; border-spacing: 0px; width: 1447px; margin-bottom: 20px; color: rgb(34, 34, 34); font-family: &quot;Open Sans&quot;, &quot;Helvetica Neue&quot;, Helvetica, Arial, sans-serif; font-size: 14px;"> <tbody> <tr class="active" style="background-color: rgb(214, 255, 50);"> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:52.9</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:52.9</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:35.4</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">15:28</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">3</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:10.9</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">22:39</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">4</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:12.2</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">29:51</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">5</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:27.4</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">37:19</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">6</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:06.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">44:25</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:05.0</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">51:30</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">8</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">8:09.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">59:39</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">9</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:56.3</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:07:35</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">10</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:38.4</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:15:14</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">11</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">8:03.0</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:23:17</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">12</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:36.7</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:30:53</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">13</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:18.8</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:38:12</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">14</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:21.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:45:33</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">15</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:03.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:52:36</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">16</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:01.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:59:37</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">17</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:14.9</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:06:52</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">18</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:17.7</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:14:10</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">19</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:28.8</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:21:39</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">20</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:08.9</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:28:47</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">21</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">6:58.4</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:35:46</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">22</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:11.3</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:42:57</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">23</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">7:04.3</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:50:02</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">24</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">6:50.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">2:56:52</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">25</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">6:46.4</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">3:03:38</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">26</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">6:39.3</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">3:10:17</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> </tr> <tr class="active" style="background-color: rgb(214, 255, 50);"> <td style="padding: 8px; line-height: 20px; text-align: center; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">26.2</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">1:36.1</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">3:11:54</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);">&nbsp;</td> <td style="padding: 8px; line-height: 20px; text-align: right; vertical-align: top; border-top: 1px solid rgb(221, 221, 221);"><br /> &nbsp;</td> </tr> </tbody> </table> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 http://Donald.fastrunningblog.com/blog-10-06-2017.html <p>Just an easy run while staying at my grandmother&#39;s place. Went around temple square, the conference center, and some of the mall too. Feeling ready for tomorrow!</p> Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 http://Donald.fastrunningblog.com/blog-10-05-2017.html <p>No running today. Busy half day of work before I hurry home and drive down to SLC. Awesome dinner with cousins of chicken and dumplings. Not ideal for 2 nights before a marathon, but my aunt makes undeniable delicious meals. I&#39;m not worried. I still like a good amout of protein two nights before, and this had quite a bit.</p> Thu, 05 Oct 2017 06:00:00 Wed, Oct 04, 2017 http://Donald.fastrunningblog.com/blog-10-04-2017.html <p>4.37 miles on the treadmill at work (nasty weather outside, not worth risking getting sick, which everyone is doing here). Did 1 minute on/1 off/2 on/2 off/3 on/ 3 off/2 on/2 off/1 on/ 1 off at goal marathon pace (7:30/mi). Then a few 20 sec burts @ 6:55/mi, 6:40/mi, 6:18/mi, 6:00/mi.&nbsp;</p> <p>2 miles easy with Ellie before dinner. The weather was quite threatening.&nbsp;</p> Wed, 04 Oct 2017 06:00:00 Tue, Oct 03, 2017 http://Donald.fastrunningblog.com/blog-10-03-2017.html <p>5.24 miles easy at lunch time.</p> <p>2.01 miles easy with Ellie before dinner.</p> Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://Donald.fastrunningblog.com/blog-10-02-2017.html <p>3x(1 mile at 6:48/mi-ish pace w/ 2 minute jog). Did some strides afterward (6.25). Didn&#39;t seem like too crazy of a workout, but now I&#39;m more sore than usual. Going to take it pretty easy. Recovery run with Ellie in the evening (3.28)</p> Mon, 02 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://Donald.fastrunningblog.com/blog-09-30-2017.html <p>90 minute at moderate pace this morning with 2 sets of 6x20 second strides.</p> <p>&nbsp;</p> <p>If anybody is reading this who has done the St George Marathon, I am looking for counsel from experienced persons. I&#39;ve done the race once before, but faded in the last quarter. Any race-specific tips you may have for the race. This is my sixth marathon, but only my second St George Marathon.&nbsp;</p> Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 http://Donald.fastrunningblog.com/blog-09-29-2017.html <p>Sluggish-feeling day. Tomorrow is another day... 6.09 at lunch, 3.53 with Ellie before dinner</p> Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 http://Donald.fastrunningblog.com/blog-09-28-2017.html <p>4.34 towards the end of lunch time (crazy day at work).<br /> <br /> 5.1 with Ellie before dinner.</p> Thu, 28 Sep 2017 06:00:00 Wed, Sep 27, 2017 http://Donald.fastrunningblog.com/blog-09-27-2017.html <p>7.2 miles at lunch time: One of my last workouts before race day. I did the following back-to-back, 1 mile @ threshold (6:53), 2 miles @ marathon goal (7:26 7:27), 1 mile @ threshold (6:38), 2 miles @ marathon goal (7:23 7:10). The last mile was a little fast because I kicked at the end. I am really excited to see how my performance has improved since last year when I raced in St George. I also know that if I let my excitement get the best of me, I will probably burn out early in the race, so I&#39;ll try and stay calm for the next 10 days...<br /> <br /> 5.15 with Ellie before dinner. Running was really fun today, it just felt so good to be moving.</p> Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://Donald.fastrunningblog.com/blog-09-26-2017.html <p>6.51 easy miles at work, with 8x20 sec strides, separated by 1 minute jogs, towards the end of the run.<br /> <br /> 5.06 miles with Ellie in the evening.</p> Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://Donald.fastrunningblog.com/blog-09-25-2017.html <p>No running at work. Too busy.<br /> <br /> 3.68 with Ellie, then she wanted to go home because of the cold. 2 more miles just before dinner.</p> Mon, 25 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://Donald.fastrunningblog.com/blog-09-23-2017.html 2 mile warmup.Lactic threshold pace on treadmill: 3x(2 miles @ 6:40/mile with 2 minute jog). An easy mile. Then 8 strides. Then easy running to finish off 2 hours. 16.12 miles total. Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://Donald.fastrunningblog.com/blog-09-22-2017.html <p>90 minutes in the early morning. Idaho Falls is cold windy and wet right now.&nbsp;<br /> <br /> 30 minutes during Ellie&#39;s nap on the treadmill.</p> Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 http://Donald.fastrunningblog.com/blog-09-21-2017.html <p>Treadmill at work. Easy pace. Did 0.75 of it at 3% grade.<br /> <br /> 30 minutes in a new pair of shoes after Ellie went to bed and before Cheyenne got back from pack meeting.</p> Thu, 21 Sep 2017 06:00:00 Wed, Sep 20, 2017 http://Donald.fastrunningblog.com/blog-09-20-2017.html <p>Lunch workout: Warmup outside where it was quite windy, and then to the gym to use the treadmill. Short re-warmup on the treadmill, then 2 sets of 2 miles at lactic threshold with a 2 minute jog in between. The first set was set to 8.9mph (6:44/mi) and felt pretty good, so I did the second one at 9mph (6:40/mi), kicking the last 0.2. I am feeling pretty excited&nbsp;about the upcoming St George marathon!&nbsp;<br /> 3.28 with Ellie in the evening, until she got bored and fussed until I took her home. Did a little more on the treadmill before dinner.</p> Wed, 20 Sep 2017 06:00:00