| Location: Colchester,VT,USA Member Since: Sep 15, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: Young Man PRs
2:30:36 @ 1995 SGM (Aided)
1:08:59 @ 1996 Las Vegas 1/2 Marathon (aided)
1:12:56 @ 1995 Fiesta Bowl 1/2 Marathon
Old Man PRs
18:19 @ 8/10/14 Get Your Rear In Gear 5k
1:25:36 @ 10/12/14 Green Mtn 1/2 Marathon
Short-Term Running Goals: Diagnosed with Chronic Exertional Compartment Syndrome in 2010
2014 Goals: Recover from CECS surgery. Train consistently. Build base without injury interruption. Stay injury free. Learn to enjoy running for the sake of running. Maybe race a little by summer/fall.
Long-Term Running Goals: Become the fast old guy that beats up on the young kids. Personal: Married, no kids, 3 cats. Grew up in AZ. Now I live in New England. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.86 | 0.00 | 12.00 | 0.00 | 45.86 |
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| Grey Nimbus 15 (Ret 10/2014) Miles: 18.02 | White Nimbus 16 (Ret 10/2014) Miles: 21.64 | Lite Show Nimbus 15 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.83 | 0.00 | 0.00 | 0.00 | 11.83 |
| Easy long-ish run in Rutland. I picked a pretty flat route. I ran a little quicker than I planned, but felt pretty good the whole way. My left hip flexor is pretty tender. It might have something to do with the drive to Rutland yesterday followed by yardwork at Anne's parent's house. Hopefully it'll feel better after a few easy days.
I bought some Clif Power Shots to try on longer runs to keep me from bonking. I like them. I also bought a Camelback water bottle belt so I don't have to stash water ahead of time. It should arrive in the mail soon. I don't like the idea of carrying all this stuff, but I guess I don't have much of a choice.....
11.83 miles. 1:25:35. 7:14/mile. 144 BPM.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 11.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| Easy run at the 1/2 mile track. Windy and 50 degrees. Left hip flexor feels a little better today, but it's still painful to lift my knee powerfully. 4.18 miles. 30:24. 7:16/mile. 130 BPM.
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| White Nimbus 16 (Ret 10/2014) Miles: 4.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy run at the 1/2 mile track. Left hip flexor feels a little better. 6.2 miles. 47:15. 7:38/mile. 131 BPM.
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| Lite Show Nimbus 15 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.46 | 0.00 | 4.00 | 0.00 | 7.46 |
| 4 x 1 mile @ threshold pace (6:20/mile) w/ 1 minute rest at the 1/2 mile track. 48 degrees and no wind. 2 mile wu, 1 mile cd. I ran 6:11, 6:10, 6:10, 6:09. A little quick, but it felt OK. My left hip flexor felt fine until the last repeat. It felt a little sore, but not horrible. I think it's on the mend.
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| White Nimbus 16 (Ret 10/2014) Miles: 7.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.19 | 0.00 | 0.00 | 0.00 | 6.19 |
| Easy run at the 1/2 mile track. 6.19 miles. 46:38. 7:32/mile.
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| Grey Nimbus 15 (Ret 10/2014) Miles: 6.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
| 8 mile tempo run at the 1 mile ARNG track. Pace was supposed to be VDOT calculated marathon pace (6:37) but I ran much quicker (6:18). I figure this is closer to 1/2 marathon pace. After I came through the first mile too fast, I tried to adjust my pace but was afraid to slow down too much. I kept hitting 6:18-ish splits so I decided it was better to run consistent splits instead of drastically changing the rhythm of a good workout. Minor upper back spasm after a sneeze around mile 4 and my left hip flexor started to ache around mile 6. I think I can hold this pace for a full 1/2 marathon, maybe a touch faster under race conditions with racing flats.
Splits: 6:20, 22, 16, 15, 15, 17, 19, 17. 1 mile wu/cd.
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| White Nimbus 16 (Ret 10/2014) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.86 | 0.00 | 12.00 | 0.00 | 45.86 |
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| Grey Nimbus 15 (Ret 10/2014) Miles: 18.02 | White Nimbus 16 (Ret 10/2014) Miles: 21.64 | Lite Show Nimbus 15 Miles: 6.20 |
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