| Location: Austin,TX,USA Member Since: Feb 02, 2009 Gender: Male Goal Type: Other Running Accomplishments: 2008 Austin Marathon - 4:12
2008 Dallas Marathon: 3:30 (8 months later)
2010 Austin Marathon - 3:24 (bonked at 25 - 12 minute last mile run/walk)
2010 Steamtown Marathon - 3:27 (quads killed on the down hills)
2011-Feb Austin Marathon - 3:17 (finally BQ'd!)
2011-June Marathon to Marathon, IA - 3:07 (BQ'd by 13 minutes!)
2011-Dec CIM - 3:02
2012-April Boston Marathon - 4:03
2013-April Boston Marathon - 3:06
2008 Austin 3M half marathon: 1:43:00
2009 Austin 3M 1/2 Marathon: 1:29:50
2011 San Antonio Half - 1:25 (100% humidity fun fest)
2010 Chuy's 5k - 19:19
2011 Chuy's 5k - 18:23
2012 Chuy's 5k - 18:25
2012 RFTW 5k - 18:05 - PR!
2009 Austin Capitol 10k: 41:50
2011 Austin Capitol 10k: 38:57
2012 IBM Uptown Classic 10k - 37:52 - PR! Short-Term Running Goals: BQ at Austin Marathon - 2/20/2011 Tough course, warm and humid - but I did it.
Break 3:10 in a fall marathon (TBD) 3:07 at Marathon to Marthon
Break 40:00 in a 10k 38:57 @ Cap10k 2011
New: Break 3:05 @ CIM on December 4th, 2011 3:02
Break 38:00 in a 10k - Done - 37:52 @ IBM Classic
Break 18:00 in a 5k - 18:05 @ RFTW - October 2012 - getting close!
2011 RACES:
Run for the Water 10 mile - 10/30/2011 1:04:06
San Antonio 1/2 Marathon - 11/13/2011
California International Marathon - 12/4/2011
2012 Fall Races
IBM Uptown Classic 10k - 37:53
Run For the Water 5k - 18:05
2013
Boston Marathon - 3:06
2014
Boston Marathon - April 21 - 3:11
2016
Rookie Tri - May 1st
Peak to Creek Marathon - Oct 29th
Long-Term Running Goals: Run a sub 3:00 Marathon Personal: Der Hammer is a nick name I picked up from my German friends while living in Germany. My real name is David.
I have been running seriously since March 2007. I started with a local running group called "Gilbert's Gazelles". Before that I had run a couple 5k's (26:00's) and never run more than 3 miles at one time. I have lost about 40 pounds in a little over 2 years.
I am 45 years old, married and have 2 children, ages 5, girl, and 10, boy. I try to keep my running from interfering with my family as much as possible, e.g. getting up at 5 am. However, Saturdays are long run days and I don't come home until around 9 am or so. I owe my family a debt of gratitude for allowing me to pursue this passion. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 204.25 | 52.80 | 12.70 | 0.00 | 269.75 |
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| Brooks Launch Black Miles: 124.20 | Brooks Launch Miles: 52.25 | Newton Sir Issac's #2 Miles: 44.00 | Newton Sir Issac's Miles: 31.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice morning - 7 miles easy - low 8:00's a couple 7:50's the last 2 miles. Legs are feeling really good - no soreness or anything like that from yesterday's 20 mile run. |
| Brooks Launch Black Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Nice morning -still in the 70's but the humidity seemed to have subsided a bit. Ran in the neighborhood nothing to crazy as I want to run another MGP run tomorrow. Splits: 9:13, 8:30, 8:12, 8:09, 8:02, 7:58, 7:45, 7:39, .5 @ 7:50.
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| Brooks Launch Black Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 8.00 | 0.00 | 0.00 | 12.25 |
| 78 degrees - 80% humidity this am. 2 miles warm-up followed by 8 miles @ MGP or faster. DK Ranch, Jollyville, 360 route. 2 miles easy - had to run up the Yaupon hills to get back home - fun. MGP mile splits: 7:38, 7:26, 7:17, 7:06, 7:24, 7:06, 7:18, 7:24. |
| Brooks Launch Miles: 12.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Recovery miles during lunchtime. 94 degrees and full sun. I ran around a trail near my work. It is only a .6 mile loop - very boring - but consists of bark mulch and crushed granite, which makes a great recovery run surface. Some portions are heavlly shaded by trees and that makes for a nice respite from the searing sun. |
| Brooks Launch Black Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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Well, this was somewhat disappointing. I think that running on the trail of crushed granite - even though some is hard packed - takes quite a few seconds off of pace. Some have said as much as 10 seconds, they could be right. I say this because my perceived effort at say a 7:10 pace on the trail is much greater than that on pavement. Today it felt like I was hitting 6:50s and I was not close, while Tuesday I knocked out 8 miles in the same range with no problem what so ever. I woke up late but arrived early enough to get in a mile and a half and then took off with the group. We did 3 miles easy followed by what was supposed to be a 6 mile progressive run but basically turned into another steady state run and I had to stop briefly at the end of mile 4 to tie my shoe and let my HR come down a bit, and walked a little bit at the end of mile 5 before finishing it up. Again, my HR was pretty high and it felt like our pace was much higher that it was. It could also be that I was not fully recovered from Tuesday's run also. 7:40, 7:31, 7:13 (so far so good) 7:20 (oops, wrong way) 7:12, 7:15. - Nothing under 7:00 pace.
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| Newton Sir Issac's #2 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 super easy during lunchtime. |
| Brooks Launch Black Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 3.00 | 0.00 | 0.00 | 19.50 |
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Long run point to point today. Nice run until about the 11 mile mark. We had just crossed the street when we heard a large noise - it sounded like a car hit a board or something. I turned around and it was a runner from our group that was hit. I just saw her sprawled out in the street. I ran to her and got her to sit down on the curb and to stay still. Another runner that I was running with came up and we both got her to scoot back a bit off the street. A bicyclist was near and had a phone. We stayed with her until the ambulance, police and fire truck arrived. She was in shock but talking. The side of the car had hit her and the mirror had come completely off. She was bleeding in a few spots and probably broke a couple ribs - well, I hope I don't have to go through that ever again.
Other than that excitement the run was good. 9:30, 8:51, 8:08, 8:04, 8:04, 7:52, 7:51, 7:53, 7:47, 7:59, 7:59, 7:47, 8:05, 7:52, 7:44, 7:39, 7:38, 7:46, 7:32, 7:14. |
| Brooks Launch Black Miles: 19.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Decided to skip any resemblance of a hard run today - I hit 70 miles last week and Saturday was a good effort long run. 6.5 easy this morning - I will probably run a MGP run tomorrow. |
| Brooks Launch Black Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 7.80 | 0.00 | 0.00 | 12.30 |
| 80 degrees and humid. 1/2 mile or so warm up and met James for another 2.5 easy followed by 7.8 MGP miles over hills and 1.5 miles cool down with some strides at the end. Followed by a cool down in the springs. MGP miles: 7:38, 7:19, 7:33, 7:20, 7:20, 7:28, 7:28, .75 @ 6:50. Overall 7:23 average. |
| Newton Sir Issac's Miles: 12.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy recovery. |
| Newton Sir Issac's Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| 4 miles warm up followed by 1 x 2k and 6 x 1k with 2 miles cool down. Active recovery in between 1000s. 2k @ 7:05/mile pace, 5x1000 @ 4:04-4:10 (6:50/mile pace) last 1000 @ 3:30 (5:40 mile/pace) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| On our way to Nebraska. I woke up early at the hotel and ran 6 easy on the treadmill.
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| Brooks Launch Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| In Omaha visiting family. Warm and humid morning - not the escape from the Texas weather that I had hoped for. I ran 5 miles to a local lake with a paved path around it. I ran the full 7 mile loop plus the 3 mile loop and then ran 5 back to the house. The sun came up over the lake and warmed things up considerably. The 5 miles to the lake consisted of some long up hills which were a killer. Overall, though, I got my 20 mile run in. |
| Brooks Launch Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I drove up to the lake and did an easy 7 miles. |
| Newton Sir Issac's #2 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| Staying at a state park for a few days. I ran 2 miles from our cabin to the park entrance and then took a highway for 5 miles to a small town and then came back. The road had some killer climbers - not exceptionally steep hills but long. On the way back I looked at my watch at the bottom and again at the top - exactly 1 mile of uphill. I ran the 10 miles as close to MGP as I could - overall 7:30 pace for the 10 miles. |
| Brooks Launch Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy around the state park. |
| Newton Sir Issac's Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| It was raining when I woke up but then it stopped. I got about a 1/4 mile from the cabin and it poured. I ran under a tree and waited and watched the sky. The rain stopped and the sky cleared a bit so I took off. I ran out the park and took the highway in another direction from my MGP run. On the way back the clouds moved in and there was lightning. I picked up the pace as one could imagine and made it to the park admin building and hid under an overhang for a few minutes. The rain stopped and I ran 1.5 miles back to the cabin with a fartlek of 30 seconds fast with 30 seconds slow. |
| Newton Sir Issac's Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
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Drove to the lake and ran the lake loop twice. I decided to try something a bit different this run. I ran one mile easy followed by one mile at MGP and repeated until I had run 15 miles. The first MGP mile was too slow to count as I was not warmed up enough. Around mile 3 I wanted to drive back home and go back to sleep but I plugged away and ended up feeling pretty good. Overall happy with this type of run. Splits: 8:40, 7:58, 8:34, 7:40, 8:29, 7:27, 8:18, 7:20, 8:15, 7:12, 8:06, 7:15, 7:55, 7:19, 7:37.
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| Newton Sir Issac's #2 Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Back in Austin! 6.5 easy miles. |
| Brooks Launch Black Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.20 | 0.00 | 12.20 |
| 4 mile warm-up and met up at the soccer fields entrance. The main group was not there but the early group was. So I ran with them for 3 laps. They were on their 3rd lap. I finished my other 2 laps with the larger group. I ended up running 5 x 2k (true 2k's - I noticed the larger group was cutting their 2k's short) followed by 2 miles cool down. I ran the first 3 slightly slower than 10k pace and picked it up on the last 2. 2k times: 1 - 8:18 (6:40 pace), 2 - 8:22 (6:44 pace), 3 - 8:27 (6:47 pace), 7:45 (6:12 pace), 7:35 (6:05 pace). |
| Brooks Launch Black Miles: 12.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy during lunchtime. 90 degrees but somewhat cloudy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.50 | 0.00 | 11.50 |
| Met up with Dan at BS pool. We ran a few easy miles and got separated at pit stop. I finished on my own on the trail around the damn and back. Last 3 + miles I added some pickups - 30 seconds fast with 40 seconds easy - 20 sets. First 8 easy miles @ 8:30 overall pace and last 3.5 overall 7:30 pace. |
| Brooks Launch Black Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy at lunchtime. |
| Brooks Launch Black Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 11.00 | 0.00 | 0.00 | 23.00 |
| Wow - we have not had a cool morning like this morning since April. Somewhere around 68 degrees and very low humidity. We ran a point-to-point course today. I ran 2 miles and then met up with the group. Total of 23 miles. It was crazy because I did not struggle at all until maybe the last couple miles. Felt great afterward. Dip in the springs to cool down. Splits: 9:12, 8:16, 8:25, 8:27, 8:13, 8:05, 7:51, 8:08, 8:01, 7:53, 7:53, 7:45, 7:38, 7:37, 7:40, 7:35, 7:37, 7:16, 7:18, 6:55, 7:15, 7:20, 7:12. |
| Brooks Launch Black Miles: 23.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Woke up early before the rest of the family. Went out for an easy 5 recovery miles.
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| Brooks Launch Black Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Well the tropical weather is back :-( 80 degrees at 5:15 am with high humidity. 8 easy in the neighborhood with last 1.5 miles 10 x 20 seconds fast and 40 seconds easy to work on leg turn over. Mile repeats are on the schedule for tomorrow. At this point I am not sure to do them or not in order to give my body an extra day of recovery from Saturday's run.
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| Brooks Launch Black Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Still recovering from Saturday's run. I missed a key workout today but feel the sacrifice was worth it. I will put in a good effort workout either tomorrow or Thursday. I ran 10 miles - 5 miles through some pretty tough hills - some good downhill running as well. 10 x 30 second pickups during that last 1.5 miles with 40 second easy in between. Will post splits later.
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| Newton Sir Issac's #2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 204.25 | 52.80 | 12.70 | 0.00 | 269.75 |
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| Brooks Launch Black Miles: 124.20 | Brooks Launch Miles: 52.25 | Newton Sir Issac's #2 Miles: 44.00 | Newton Sir Issac's Miles: 31.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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