| 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 | | 182.89 | 15.00 | 5.10 | 3.11 | 0.00 | 0.00 | 0.00 | 206.10 |
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| Brooks Launch A Miles: 28.10 | Pegasus 29 A Miles: 64.10 | Brooks Launch B Miles: 55.00 | Adios Miles: 3.20 | Pegasus 29 B Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy 7.2 miles. Legs were really tired today so I forced myself to go easier. Ended up running 6:53 average. Still faster than previous easy days so plan to increase daily average pace is going well so far. |
| Brooks Launch A Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 miles at 6:49 average. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles today over mostly flat trails. Ran with son James and one of other Army runners I am coaching. First mile was about 7:10 and then things picked up quickly. Tried to keep it close the first half but James started to pick it up. At 5 miles I was about 10 secs back but hit 32:20. As I watched James pull away with other runner I thought I was slowing down but realized that I had actually picked it up but they were just really moving. Ended up with an overall 6:19 average pace with last 5 miles in 30:50. I was really impressed with son James as he ended up with about 61 minutes and 29 minutes for last 5 miles. | | 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 |
| 8 miles at average pace of 6:35. Legs tired. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Total of 8.3 miles at average pacce of 6:33 over very hilly course. Pushed the pace on mile 4 which involved rolling hills and ran a 5:40 mile then followed that with 6 x 1min surges at sub 6 pace. |
| Brooks Launch A Miles: 8.30 |
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| | 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 |
| Another eight mile run on same hilly course as lsat week with 1.5 mile up hill section in middle. Legs were very tired today so tried to stay relaxed. ended up averaging 6:49 pace which makes 13 runs in a row at sub 7min pace average. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles at avg. pace of 6:35. |
| Brooks Launch A Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles at 6:55 avg. pace. |
| Brooks Launch A Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4 miles at 6:53 avg. pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles total with 3 miles at 18:15. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 very hilly miles at 6:45 average pace. | | Add Comment |
| | 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 |
| 8.1 miles on dirt trails at 6:45 average pace. Very cold today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles today at average pace of 6:28. Legs still sore but surprised that I was able to run sub 6:30 pace with medium effort. |
| Brooks Launch B Miles: 8.00 |
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| | 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 |
| Hard to tell my easy days from hard days right now. 8 miles at 6:34 avg. Pace. | |
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| | 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 |
| Another 8 miles this morning in 25'F weather. I thought I would be a lot slower today but ended up with a 6:39 avg. pace. |
| Brooks Launch B Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles total over very hilly course at 6:44 avg. Pace. |
| Pegasus 29 A Miles: 11.00 |
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| | 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 |
| Eight miles again this morning over very hilly terrain. Average pace of 6:29. |
| Brooks Launch B Miles: 8.00 |
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| | 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 |
| Eight miles on another hilly course. Averaged 6:36 pace even with a 2 mile uphill section in middle. | |
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| | 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 |
| Eight mile easy run this morning with very tired legs but still managed 6:39 per mile pace average. That makes 32 runs in a row (275 miles) at sub 7:00 minute pace average. Actually doing a little quick math I have averaged 6:38 pace for the past 32 runs. No wonder my legs are as tired as they are. |
| Brooks Launch B Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles before Thanksgiving meal today at 6:48 average pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles. | | Add Comment |
| | Race: |
MKA Rescue Run (Road Runners Club of America Mid-West Region Championships) (3.11 Miles) 00:17:26, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.09 | 0.00 | 0.00 | 3.11 | 0.00 | 0.00 | 0.00 | 9.20 |
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5k race today which was also the Road Runners Club of America Mid-Western Region Championships. Was not expecting much as my legs have been dead lately and I have been dealing with a hamstring injury. Course and conditions were not ideal either. Course is a two loop certified course that has a couple small hills but the tougher part is that it has 16, yes 16, 90 degree turns over 3 miles. The wind was 13mph gusting to 20mph so definitely a factor as well. So as you can see I really was not too excited about this race. Well onto the race report.
Most of the first mile was into the wind. I went out at what felt controlled but comfortably fast. Worked my way through the normal crowd of kids and such that start too fast just before the mile mark. Hit first mile at 5:28. Felt ok and was able to tuck in with two runners from team that I coach. At this point I stuck with then until about 1.5 miles and then had a small lapse mentally and he pulled away a little. At this point is where I needed to be tougher mentally and pushed a little harder to stay with him. Went through 2 mile mark at 11:10, 5:42 split. During next 1/2 mile I felt like I slowed again and sort of losing focus. However, I woke up a little when the lead women caught me with 1/2 mile to go. At this point I did not really fight to not let her pass but I did at least latch on and follow. Not sure why but I have not had that fighting spirit when racing lately but at least I didn't just settle and not try and latch on. I did not really kick much at end but either but did enough to split mile 3 at 5:38 and end up with a 17:26.
Overall, I am pleased with the time considering the course and conditions. I did run an ok time and better than expected. However, I still need to get healthy and get that competitive, fighting race edge back so I can keep focused through the whole race. Ended winning the Masters Division and my team won team race so I am definitely thankful for those blessings. Back to training!
13 year old son ran 20:30 for his first official 5k. Afterwards I paced 8 year old son in the community 5k. They had top 100 men and women run separate from community race. 8 year old did great running 22:16 in his first 5k and the first time he has ever run more than 2 miles. His mile splits were 7:11, 7:13, 6:56. On GPS he ended up running 3.15 miles due to the fact that he had to go around all of the walkers he was lapping on second loop.
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| Adios Miles: 3.20 | Brooks Launch B Miles: 6.00 |
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| | 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 |
| Well, it is Monday and I am back at it again. Eight miles this morning in cold and windy conditions. Ended up averaging 6:29 pace even though I thought I was going slower as everyone else in training group pulled away from me except one. Turns out they were just feeling great and running fast today as the two groups in front of me averaged 5:40 and 5:58 pace today. And to think when I started training these guys only two of them were faster than me and now I end up about number six guy on our daily runs and workouts. But that is a good thing as I expected with coaching these guys they would pass me up as with their ages they should improve much faster than me. | | Add Comment |
| | 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 |
| 10 miles of hills if very, very cold weather. It was 12'F this morning so the coldest day of winter so far. I decieded to run at what felt like an aerobically easy pace and not looik at the watch. At end I guessed I would be between 7:00-7:10 average pace and break the sub 7:00 string of training runs but ended up surprised as I ended up averaging 6:52 pace overall. |
| Brooks Launch B Miles: 10.00 |
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| | 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 |
| Another 8 mile hilly course in the bank for winter training. Averaged 6:35 pace. Still tired and sore but pushing on. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles at 6:35 average pace. |
| Brooks Launch B Miles: 7.00 |
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| | 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 |
| Eight hilly miles today but took it easy. Ended up with an average pace of 6:58 so the daily sub 7:00 average pace streak stays alive. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 182.89 | 15.00 | 5.10 | 3.11 | 0.00 | 0.00 | 0.00 | 206.10 |
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| Brooks Launch A Miles: 28.10 | Pegasus 29 A Miles: 64.10 | Brooks Launch B Miles: 55.00 | Adios Miles: 3.20 | Pegasus 29 B Miles: 16.00 |
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