Go Westminster Griffins!

February 2014

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Location:

Idaho Falls,ID,

Member Since:

Jan 20, 2008

Gender:

Male

Goal Type:

NCAA Champ

Running Accomplishments:

2 half marathons in summer of 2015, IF HM in 1:26!

3 half marathons in summer of 2014.  Idaho Falls HM in 1:29!

Let's see what happens in college...

Short-Term Running Goals:

I am running XC and track for Westminster College in SLC.  I will study Economics and go to law school.

Long-Term Running Goals:

 Run the Athen's (Greece) Marathon with my dad.

Help my college team build a strong program and continue to improve.

Personal:

My dad is Jeff Shadley (JTSHAD)

Favorite Blogs:

Miles:This week: 0.00 Month: 10.00 Year: 1000.36
Saucony Shay XC Lifetime Miles: 142.15
Saucony Fastwitch 5 Yellow 2016 Lifetime Miles: 271.35
Boston Boost Lifetime Miles: 559.86
Boost Boston 2018 Lifetime Miles: 107.00
Total Distance
100.50
Saucony Fastwitch 6 Miles: 50.50Saucony Kinvara 3 Miles: 50.00
Total Distance
0.00

Swim meet today.

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Total Distance
0.00

Weights with Mom after church before the Super Bowl.

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Total Distance
5.00

5 miles at the gym with Dad.  Started off at 7:08 pace, then ran at 6:58.  I ran a 400m at 5:07 pace.   Time for the 5 miles was 34:45.

Saucony Fastwitch 6 Miles: 5.00
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Total Distance
5.00

5 miles at the gym with some faster parts.  Rode the recumbant bike for about 10 minutes too.

Saucony Kinvara 3 Miles: 5.00
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Total Distance
6.00

6 mile speedworkout. 2x400m (5:45, 5:30 pace), 2x800m (5:30, 5:15 pace), 200m (5:00 pace).  It was hard.

Saucony Kinvara 3 Miles: 6.00
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Total Distance
2.00

NO run today.  My knee really hurt so I skipped going to the gym with mom.

I walked 2 miles on the treadmill at home to stretch out my legs but give my knee a rest.

Saucony Fastwitch 6 Miles: 2.00
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Total Distance
4.00

4 miles on the treadmill at the gym next to dad.  I ran easy to let my knee get better.

Last swim team practice tonight with the championship meet tomorrow morning.

Saucony Fastwitch 6 Miles: 4.00
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Total Distance
0.00

Last swim meet today.   Glad that is done.

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Total Distance
4.00

4 miles on the treadmill in the basement watching the olympics.  800m intervals at 6:00 pace.  I got to the 5K in 20:12!

Saucony Fastwitch 6 Miles: 4.00
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Total Distance
5.00

5 miles at the gym on the treadmil. progession run so i started at around 715 and ended arounded 618. not bad. track starts soon. 

Saucony Fastwitch 6 Miles: 5.00
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Total Distance
5.50

5.5 easy miles at the gym on the treamil. some kid tried to take my treamil when i was getting a rag to wipe off my sweat. all my stuff was still on the treadmil and it kinda ticked me off. i told to please move. didnt really listen so i told him to beat it. he backed away and left. 

Saucony Kinvara 3 Miles: 5.50
Comments(2)
Total Distance
6.00

A total of 6 miles on the treadmil at the gym. Dad said today should be a speed day and he told me to run a 5k. i did. 3.10 miles at around 6 min pace. finished at a time of 18:51 my fastest 5k ever. bring it on track. I am ready!!!!!!!!!!!!!!!!

Saucony Fastwitch 6 Miles: 6.00
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Total Distance
5.00

5 miles at the gym

Saucony Kinvara 3 Miles: 5.00
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Total Distance
4.00

4 miles with dad outside.

Saucony Kinvara 3 Miles: 4.00
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Total Distance
4.00

4 miles with dad on the track. did 8 200 repeats and had a time of 35 secounds like on all of them. 

Saucony Fastwitch 6 Miles: 4.00
Comments(1)
Total Distance
4.00

4 miles with Dad outside easy recovery pace because of the 200m repeats. 

Saucony Kinvara 3 Miles: 4.00
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Total Distance
5.50

5.5 miles on treadmil. today were 400m repeats. i was going to do 5 of them but decided to do 6. was going to run at 5 min pace but thanks to a cocky kid next to me i decided to do it at 4:43 pace. i also ran a 300 at 4:17 pace. as fast it could go. 

Saucony Kinvara 3 Miles: 5.50
Comments(1)
Total Distance
0.00

rest day from speedwork. 

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Total Distance
5.00

5 miles with dad on treadmil. today were 800 meter repeats. i was tired and i didnt wan to do 4 of them. but my fast coach (Dad) helped me do 4. all of them were around 5:40 and 5:45 pace. My coach rocks. 

Saucony Fastwitch 6 Miles: 5.00
Comments(1)
Total Distance
5.00

5 miles on the treadmill in teh basement. 

Saucony Kinvara 3 Miles: 5.00
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Total Distance
4.00

4 miles on treadmil with Dad at the gym, while Katelyn swimming and Mom was lifting wieghts. Today was a easy day because I have time trials in the morning. Wanted to see how elevated the treamil could go. I was running at 7.5 per cent climb. Then we starteed working oon my form and did form drills. 

Saucony Fastwitch 6 Miles: 4.00
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Total Distance
5.00

5 miles with Dad outside. Today we did the mile time trials. Warmup mile then the trial. My first trial I ran a 6:22 mile outside. Was kinda discouraged and mad. we did a one more trial and that one was better 6:10 mile outside in the cold wind and morning that wasnt to bad. 

Saucony Kinvara 3 Miles: 5.00
Comments(3)
Total Distance
6.00

6 miles on the treadmill at the gym with some lifting afterwards.  A couple of fast strides thrown in. Saw some of the high school guys there too.

Saucony Fastwitch 6 Miles: 6.00
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Total Distance
5.00

5 miles on the treadmill at the gym.

Saucony Kinvara 3 Miles: 5.00
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Total Distance
0.00

I was tired so i slept in this morning.  May be I will run after school.

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Total Distance
5.50

5.5 miles with dad at gym. today were 400m repeats. i warmed up for 1 mile then started. all of my 7 400s were at 5:15 or 5 min. pace. 400 rest between each. then finally a cool down mile. 

Saucony Fastwitch 6 Miles: 5.50
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Total Distance
100.50
Saucony Fastwitch 6 Miles: 50.50Saucony Kinvara 3 Miles: 50.00
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