| Location: Manhattan,KS, Member Since: Sep 16, 2006 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
400m = 55.7; 800m = 2:03; 1500m = 4:08; 1 Mile = 4:24; 2 Mile = 9:28; 5k = 15:26; 8k = 25:35; 10k = 32:12; 15k = 49:50; 10 Miles = 53:27; 1/2 M = 1:13:50 (during marathon); Marathon = 2:28:31
Post Microfracture Surgery:
5k = 17:25; 10k = 35:50; 10 Miles = 58:29 Short-Term Running Goals:
Masters USATF Cross Country National Championships 8k in St. Louis, MO!
Maybe a marathon in 2013? Long-Term Running Goals: Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.
Personal: I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 86.54 | 3.00 | 11.61 | 0.00 | 0.00 | 0.00 | 0.00 | 101.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ok, Sasha finally convinced me to start posting. I have been reluctant to do so as I am still overweight and slow right now. I will attempt to post as much as I can when I get the opportunity. Ran with Sasha again. He is slowly but surely helping me get back into shape. Did 3.4 mile warm-up and then ran 1 mile up Canyon with Sasha in 5:55. This was very painful but I was happy to hang with Sasha for a mile. I then backed off and decieded I would turn at 2.2 miles and pick up the pace again going back down so I cold give Sasha someone to chase. With about a mile to go I cold see Sasha and picked it up to make him work to catch me. I did the last two miles in 6:25/5:40. Felt ok overall. Did another 1.5 miles with my son James (11) at his cross country race. 10.5 miles total is my longest day in a long time. If I can just lose the extra 15+ pounds I am carrying right now running would be a little easier. Maybe in a year or so I will be ready to race again. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| I decieded to run to work this morning, work out with the cadets, and then run home so I could get some mileage in. I ran four miles at 5:00am then did 150 push-ups and sit-ups followed by a 1.5 mile run with cadets. Afterwards I ran the 2.5 miles home, forgot how the whole way home is uphill! Averaged 7:15 pace, felt ok. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
| Ran with Sasha at 5:00am. 8.05 miles averaged 7:25 pace. Legs and upper body tired from doing 150 push-ups and sit-ups the day before. Did 25 push-ups and 25 sit-ups today and rode my bike with my son in the evening while he ran 2.2 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran down to work again(3.5 miles) and then ran 3 miles with cadets. Did last 2 miles in 6:50 and 6:10. The 6:10 felt relaxed and pretty comfortable. Then ran the 2 miles up the hill back to my house. Total 8.5 miles at a 7:20 average. Good luck to everyone running TOU this weekend. Maybe next year I will be ready to join you. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.35 | 0.00 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.85 |
| Ran 7.35 miles with Ranger Challenge team at 5:30am with 1/1/2/2/3/3/4/4/3/3/2/2/1/1 hard/easy. Hard pace was at 5:30-40 pace and easy was at 7:00-15 pace. Good work out. Ran as rabbit for my sons XC race. 2.5 miles with 1.5 at 6:00 pace. Legs are tired and shot after today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| ran to BYU indoor track (2.5m) then ran two miles on track with cadets in 7:04/6:15. Legs tired today! | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 7.5 miles in AM and then 2.5 miles in PM with son James. Did 8x200 on track with James in 47.0, 47.1, 45.1, 47.0, 44.9, 44.9, 43.9, 42.8. Easy strides for me but good work out for James. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.04 | 0.00 | 2.11 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| 5:00am run with Sasha. All easy except did slate canyon loop in 12:37 with Sasha chasing me after giving a 30sec head start. He caught me at 1.7 miles on the downhill section and passed me like I was standing still and I was at 5:15 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy day. Did 5 miles to campus then 2 miles with cadets plus 120 push-ups and multiple stair repeats. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 8.25 with Sasha and Ranger Challenge cadets. Did 10x1 min hard 1 min easy. 1 min hard pace was 4:50-5:10 pace. Then ran 1.75 miles with James at XC race in Kiwanis park. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy am run with Sasha. Felt ok, relaxed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Hilly but relaxed run, 7:20 average. Immediately following run I decieded to join some members of the ward for a bike ride. I thought it wold be an easy ride but when the majority showed up on street racing bikes with lock in shoes I knew I was in trouble on my 15 year old HEAVY mountain bike. I should have just wnet home at that point but I was not so wise. I ended up riding 28 miles up the canyon trying to keep up with the street bikes. My legs and rear are now officially trashed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 86.54 | 3.00 | 11.61 | 0.00 | 0.00 | 0.00 | 0.00 | 101.15 |
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