| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
Bronze Level (*)
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"You're only as good as your next race!" - Coach Mark Smith
"A nomadic portion of the metamorphosed igneous or sedimentary deposits of the Proterozoic era accumulates no bryophytic plant life."
Marathons:
Raced:
3:30:30 - Portland Marathon - October, 2003
3:19:57 - Portland Marathon - October 2004
3:11:45- Tacoma City Marathon - May 2, 2009 BQ
3:01:43- Tri-Cities Marathon - Oct 31, 2010 BQ
DNF - Eugene - April 29, 2012
Run for Fun:
3:29:47 - Green River Marathon - June 2, 2012
4:20:28 - Lake Youngs Ultra (28.75 miles) - June 9, 2012
3:33:33 - Tacoma City Marathon - May 3, 2013
Recent:
1:00:05 15K - FSRC Resolution Series - 2011
1:20:37 20K (adjusted) - FSRC - 2011
48:45 12K - Sound to Narrows - 2009
47:45 12K - Sound to Narrows - 2011
24:02 4 Mile - Four on the Fourth - 2009
23:27 4 Mile - Four on the Fourth - 2011
19:01 5K - Alumni XC race - 2010
18:45 5 K - Alumni XC race - 2011
11:13 3200m - Sparks Stadium - 7/20/2011
5:21 1600m - Sparks Stadium - 7/20/2011
29:45 8K - Lakefair - 2009
37:59 10K - Bank to Bay - 2010
Good ol' days:
16:38 Road 5K - Roman Meal Glove Run - 1988 (High school)
21:50 4 mile - Four on the 4th - 1994
27:57 5 mile - Black Cat - 1991
35:09 Road 10K - Auburn City Haul - 1991
42:24 12K - Sound to Narrows - 1990
1:19:44 1/2 M - Pacific Rim - 1990?
High School PRs:
2:06.5 800 - 1988
4:39 1600 - 1989
9:50 3200 - 1989
15:30 3 mile XC - 1988
College Track PRs:
32:55 10,000m - 1994
15:57 5000m - 1995 Short-Term Running Goals: Get into Marathon Maniacs Done (See above)
Recover from Knee Injury
October marathon or ultra, choosing between Defiance 50K, Poulsbo marathon and Ft Steilacoom marathon. The goal will be to finish at a moderately easy pace, no racing. Sub 3:30 would be nice. Long-Term Running Goals: Age gracefully
Join Marathon Maniacs Done (See above)
Run an ultra Done (See above)
Personal: Married, with 1 daughter
IT Analyst/Programmer for 20 years. Also, an avid gardner with a small retail nursery on the side.
I've been a runner most of my life. I started running in 5th grade when the high school coach started a "run for fun" program at all the grade schools in the school district. Also, growing up my neighbor, who was about 8 years older than me, was a superstar in high school with a 4:15 1600m in the early 80s. So I had some good role models.
Most important, I love the Lord, and serve Him in my church and in Bible Study Fellowship, which is an international Bible Study open to people of all church backgrounds (i.e. interdenominational). If you are looking for a phenomenal way to study the Bible and draw closer to God this is the study for you. Check out BSFInternational.org to find a class near you. They are all over the place! Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 188.01 | 50.54 | 0.50 | 17.75 | 256.80 |
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8 - Brooks Adrenaline GTS 10 Miles: 98.49 | Adidas Adizero Boston Miles: 16.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Felt good, pretty easy, at least the first half. The pace did get tiring by the last couple miles.
Splits: 8:08 - 15:51 (7:43) - 23:42 (7:51) - 31:25 (7:43) - 39:10 (7:45) - 46:52 (7:42) - 54:34 (7:42) - 1:02:14 (7:41) - 1:17:12 (14:58) - 1:24:39 (7:27) - 1:32:07 (7:28) |
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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 |
| Easy run the day before a race - 38:50 |
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| Race: |
Four on the Fourth (4 Miles) 00:24:22, Place overall: 20, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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2 miles of warmup, 4 mile race, 2 mile cool down
Felt good, couldn't believe I was running 6 minute mile pace through 3 miles. I didn't think I would be able to run that fast and it didn't feel like I was running that fast. Unfortunately, my stomach rebelled during the last mile and I was forced to slow down on the last uphill.
Splits: 2:57.75 - 6:01.75 (3:04.25) - 12:01.25 (5:59.25) - 18:00.5 (5:59.25) - 21:10.5 (3:10.25) - 24:21.75 (3:11.25)
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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The first half felt great, I was running quickly and it was pretty easy. The second half was a bit more tiring and my legs struggled on the uphills and over the last 2 miles especially. Actually ran 1:32:53, but the first and last miles are about 40 seconds long, each
Splits: 8:32 - 12:32 (4:00) - 16:13 (3:41) - 20:13 (4:00) - 27:54 (7:41) - 31:34 (3:40) - 35:27 (3:52) - 38:45 (3:18) - 42:34 (3:49) - 46:29 (3:56) - 50:17 (3:48) - 57:28 (7:10) - 1:01:20 (3:53) - 1:05:05 (3:45) - 1:08:51 (3:46) - 1:12:48 (3:56) - 1:16:39 (3:52) - 1:20:28 (3:48) - 1:24:23 (3:55) - 1:32:53 (8:31) |
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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 |
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41:25
Easy run on the trails. I was pretty tired and sore after a race followed by a 12 miler. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 1.25 | 6.25 |
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2 mile warmup on the treadmill at 8:00/mile
5x400@5k pace (6/mile) on the treadmill as part of a circuit routine
3 mile cool down on the trails in the early sun, before it got hot outside! |
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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 |
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Military Road route - 10 miles in 1:14:34 (7:27/mile)
This became a pretty tough run, especially the last couple miles. I was tired from yesterday's workout. But mostly it was hot. I ran a little earlier than usual, but it was still mid-70s at the start and mid-80s by the end. Quite a shock to the system when I am used to running in upper 50's to low 60's weather.
Splits: 1 - 7:44 2 - 15:14 (7:30) 3 - 22:51 (7:37) 4 - 30:02 (7:11) 5 - 37:29 (7:27) 6.5 - 48:42 (11:13) 7 - 52:19 (3:38) 8 - 59:32 (7:13) 9 - 1:07:11 (7:39) 10 - 1:14:34 (7:23) |
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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 |
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Military Road route - 6 miles in 44:53
It was hot again, around 82 when I ran, but it got up to 90 later in the day. It felt a lot better than yesterday, however, even though I didn't bring any water. The pace felt comfortable the whole way, no difficulty or tiredness from yesterday. Splits: 3:49 7:42 (3:53) -1 mile 11:24 (3:42) 15:05 (3:41) - 2 mile 18:54 (3:49) 22:38 (3:44) - 3 mile 26:21 (3:43) 29:53 (3:32) - 4 mile 33:43 (3:50) 37:29 (3:46) - 5 mile 41:20 (3:50) 44:53 (3:33) - 6 mile |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.28 | 3.51 | 0.00 | 0.00 | 18.79 |
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Foothills Trail run - 18.79 miles in 2:22:34 (7:35/mile)
I ran with Carl the first 11.77, then ran out another 3.5 and back. I had planned on running 11 or just over with Carl, but we went a little long and ran a little fast, so I ended up increasing my long run from 16 to 18.75 instead of only to 18, nearly a 3 mile increase! The first 11.75 with Carl was more tiring than expected, yet the other 7 was not too difficult. I really tried to push the last 3 1/2 to marathon pace, and then even harder when I thought I had a mile left. The last mile was definitely tough. The distances are based on Carl's Garmin
Splits: 1:31:59 - 11.77 miles 26:31 - 3.51 miles 24:04 - 3.51 miles |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
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SEJ-6.5 mile loop - 6.46 miles in 51:02
Felt a little tired from Saturday, but overall pretty good. The Abdomen was not sore during the run or afterwards. Pace was exactly what I wanted.
Did 7xLM before the run Splits: 15:58 47:13 51:02 (3:49.5) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 9.00 | 0.00 | 0.00 | 11.00 |
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Military Road route - 11 miles in 1:19:22 (7:13/mile)
Ugh. This was a much harder run than anticipated. I am obviously still a bit tired from Saturday's long run effort. I felt tired from the beginning and only got worse as the run went on. It was mostly the uphills that got me. As soon as I started running up a hill I would go into oxygen debt, especially over the last 4 miles of the run. Downhills were still easy and quick, though.
2 mile warm up - 15:23 (7:42,7:41) 9 miles @ "3/4" effort - 1:03:59 (7:06.5/mile) Splits: 18:48 (3:25.75) 22:20 (3:31.25) 25:58 (3:38) 29:30 (3:32.5) 32:53 (3:22.75) 36:24 (3:31.25) 39:55 (3:30.5) 43:27 (3:32) 46:49 (3:22) 50:22 (3:32.5) 54:00 (3:38.5) 57:34 (3:33.75) 1:01:12 (3:38.25) 1:04:30 (3:18.75) 1:08:13 (3:42.25) 1:12:00 (3:47) 1:15:50 (3:50.25) 1:19:22 (3:32) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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WTC-CH Course - 6.1 miles in 51:27
Easy jog. Feeling pretty good today, much better than yesterday. Hopefully will feel great by tomorrow |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| Military Road route - 10 miles w/ Farlek in 1:14:33 1st 5 miles were a warmup, then I ran a ladder fartlek of 5 min, 4 min, 3 min, 2 min, 1 min with equal time for recoveries, then a 1/2 mile cool down I had to reroute my return trip as there was a downed electrical wire across the road. I didn't mind edging around it on the warmup (with permission) but didn't want to deal with it during a fartlek interval. Splits: 2 - 15:42 3 - 23:30 - 7:48 4 - 30:55 - 7:25 5 - 38:38 - 7:43 ------------------------- 5.5 - 41:50 - 3:12 6.0 - 45:16 - 3:26 6.5 - 49:13 - 3:57 7.5 - 56:07 - 6:54 8.5 - 63:18 - 7:11 9.5 - 70:23 - 7:05 10 - 1:14:33 (approx) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
| SEJ-6.46 Loop in 51:48 Feeling pretty good today. Stomach issues all cleared up from yesterday post-run. Splits: 16:12 47:38 - 31:26 51:48 - 4:10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 6.00 | 0.00 | 0.00 | 19.00 |
| Vickory route for 12 miles + Allison Loop = 19 miles in 2:25:55 (7:41/mile) I ran the first 6 miles extra slow and easy, then sped up to a normal pace the next 6. Then on the last 7, I just picke up a little bit the first mile, with the major uphill, but then gradually picked up after that to under marathon pace by the last 2 miles. Those last two definitely felt harder than I would want to run for an entire marathon. However, if at mile 24 I feel like I did at mile 17 today I will be able to run under pace the last 2-3, even 4 miles or more. Splits: 01 - 0:08:21 02 - 0:16:15 - 7:54 04 - 0:32:31 - 16:16 06 - 0:48:31 - 16:00 - 8:05/mile ------------------------------------------------- 07 - 0:56:12 - 7:41 08 - 1:04:10 - 7:58 09 - 1:11:52 - 7:42 10 - 1:19:42 - 7:50 11 - 1:27:21 - 7:39 12 - 1:35:04 - 7:43 - 7:45.5/mile (cum=7:55) ------------------------------------------------- 13 - 1:42:51 - 7:46 ------------------------------------------------- 14 - 1:50:15 - 7:24 15 - 1:57:48 - 7:33 16 - 2:05:11 - 7:23 17 - 2:12:20 - 7:09 18 - 2:19:09 - 6:49 19 - 2:25:55 - 6:46 - 7:11/mile (Cum-7:41) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
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SEJ-6.5 mile loop - 6.46 miles in 51:11
My upper quads are a little sore and tired from Saturday's long run. Splits: 16:05 31:06 4:01 |
8 - Brooks Adrenaline GTS 10 Miles: 6.46 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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Military Road route for 11 miles in 1:17:19
1 mile warm up, followed by 10 miles at "3/4" effort. The run felt good for the most part. My legs were still a little sore and tired from the last few days, but by breathing was never labored. I noticed even in the first half of the run that my leg lift was weak on the uphills. But energy-wise I was strong and able to make up for the weakness.
Splits: 1.0 - 7:49 1.5 - 11:30 - 3:31.25 2.0 - 14:59 - 3:38.25 2.5 - 18:27 - 3:28 3.0 - 21:54 - 3:27.5 3.5 - 25:33 - 3:38.5 4.0 - 29:04 - 3:31.75 4.5 - 32:25 - 3:20.75 5.0 - 35:53 - 3:27.75 5.5 - 39:18 - 3:25 6.0 - 42:44 - 3:26.25 6.5 - 46:02 - 3:17.75 7.0 - 49:31 - 3:29.25 7.5 - 53:01 - 3:30.5 8.0 - 56:32 - 3:30 8.5 - 60:04 - 3:33 9.0 - 63:19 - 3:15.25 9.5 - 66:49 - 3:29.5 10.0 - 70:16 - 3:27.5 10.5 - 73:51 - 3:34.25 11 - 77:19 - 3:28 |
8 - Brooks Adrenaline GTS 10 Miles: 11.00 |
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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 |
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WTC-CH route - 6 miles in 51:45
Very easy day. |
8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 4.50 | 14.00 |
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--AM Run - 6:30 AM-----------------------------------------------------------------------
Vickory Route - 4 miles in 32:55
Not used to running this early. It was a slow pace. First time in my new light weight trainers, just breaking them in a little.
--PM Run - 1:30 PM-----------------------------------------------------------------------
Military Road route - 10 miles including 16 minutes of Fartlek in 1:13:06
I felt surprisingly good, give it was 2 hours later than I normally run and I was running for the second time today. This was my first double in years, probably at least back to 1995. I ran the first 2 1/2 or so as warmup, then did a fartlek of 3 sets of 3 min hard, 2 min easy, 2 min hard, 3 min easy. I ran the 3 min runs somwhere in the 8k-10k range of effort, with a slow acceleration into them. The 2 min runs were run as hard surges at 5k pace or better. The paces were based on feel. I didn't measure the distance covered on any of them.
Splits: 0.5 - 0:03:58 1.0 - 0:07:50 - 3:52 1.5 - 0:11:36 - 3:46 2.0 - 0:15:18 - 3:42 2.5 - 0:19:13 - 3:56 ------------------------------- Start Fartlek 3.0 - 0:22:41 - 3:28 3.5 - 0:26:04 - 3:22 4.0 - 0:29:35 - 3:31 4.5 - 0:32:48 - 3:13 5.0 - 0:36:16 - 3:28 5.5 - 0:39:58 - 3:41 6.0 - 0:43:08 - 3:10 6.5 - 0:46:35 - 3:37 7.0 - 0:50:20 - 3:44 ------------------------------ End Fartlek 7.5 - 0:54:03 - 3:43 8.0 - 0:57:32 - 3:29 (downhill) 8.5 - 1:01:23 - 3:52 9.0 - 1:05:18 - 3:55 9.5 - 1:09:14 - 3:56 10. - 1:13:06 - 3:52 |
8 - Brooks Adrenaline GTS 10 Miles: 10.00 | Adidas Adizero Boston Miles: 4.00 |
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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 |
| BPA route - 6 miles in 46:57
Probably a slightly short course. Nice day. Upper 60s, and sunny. |
8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Vickory route - 12 miles in 1:31:55 (7:40/mile)
The run felt pretty easy, though my upper quads were sore during the middle miles. The last 2 miles were pretty easy, though. Beautiful morning, temp in the 60's to around 70 by the end. It got up to upper 80's later in the day.
Splits: 1.0 - 0:08:21 1.5 - 0:12:16 - 3:55 2.5 - 0:20:12 - 7:56 3.0 - 0:24:10 - 3:58 4.0 - 0:32:00 - 7:50 5.0 - 0:39:38 - 7:38 6.0 - 0:47:12 - 7:34 7.0 - 0:54:48 - 7:36 8.0 - 1:02:30 - 7:42 8.5 - 1:06:12 - 3:42 9.5 - 1:13:42 - 7:30 10 - 1:17:26 - 3:44 11 - 1:24:41 - 7:15.5 12 - 1:31:55 - 7:14 |
8 - Brooks Adrenaline GTS 10 Miles: 12.00 |
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.75 | 0.00 | 0.50 | 3.00 | 12.25 |
| Track workout on the WHS track. Total of 12.25 miles in about 1:32, including warmup, cooldown, intervals, recovery, etc.
Warm up run. It was already pretty hot out - upper 70's to low 80's in the sun. - 3 miles in 23:04
Warmup on the track, including: Skipping exercises 2x2 min @ 1/2 marathon pace (just shy of 500 meters, with a 350 meter jog between) 4x150 meter strides @5k pace to -1, with 250 walk/jogs between
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Here's the actual workout:
6x800@5k pace with 400m recovery jogs
3:04.67 3:05.82 - 6:10.49 2:58.54 2:58.92 - 5:57.46 2:55.84 2:53.25 - 5:49.09
The first two were actually the most difficult in some ways. I expected it to feel easier to run 90 second laps. However, on the 3rd one it was easy to pick up the pace just by getting out to a faster start. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Cool down - 3 miles in 22:47 |
Adidas Adizero Boston Miles: 12.25 |
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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 |
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CH-WTC route - 6 miles in 50:52
Bad allergies today. I do find these slow recovery days boring. I'd rather run 12 miles hard than 6 miles easy. Oh well, I do need them. I think I set a record slow today. |
8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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Military Road route - 11 miles in 1:17:17
8xLM, 8xCM, etc. 1 mile warm up in 7:49, 10 miles in 69:28 I was pretty tired throughout.
Splits of the 10-miler: 0.5 - 0:03:24.25 1.0 - 0:07:01.75 - 3:37.5 1.5 - 0:10:29.50 - 3:27.75 2.0 - 0:13:56.00 - 3:26.5 2.5 - 0:17:37.50 - 3:41.5 3.0 - 0:21:15.25 - 3:37.5 3.5 - 0:24:39.25 - 3:24 4.0 - 0:28:09.50 - 3:30.25 4.5 - 0:31:40.00 - 3:30.5 5.0 - 0:35:10.00 - 3:30.0 5.5 - 0:38:28.25 - 3:18.25 6.0 - 0:41:56.00 - 3:27.5 6.5 - 0:45:24.75 - 3:28.75 7.0 - 0:48:52.25 - 3:27.5 7.5 - 0:52:22.00 - 3:29.75 8.0 - 0:55:34.50 - 3:12.5 8.5 - 0:59:07.75 - 3:33.25 9.0 - 1:02:36 - 3:29.25 9.5 - 1:06:11 - 3:34.0 10.0 - 1:09:28 - 3:17.0 |
8 - Brooks Adrenaline GTS 10 Miles: 11.00 |
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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 |
| 6xLM, 6xCM 6 miles easy on trails |
8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 12.03 | 0.00 | 0.00 | 18.03 |
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Foothills trail - 18 miles in 2:09:29
I ran with Preston and Mike. It was a fast pace for me, especially the 1st half. I got my second wind during the 10th mile, and felt pretty good the rest of the way. On the last mile, I picked it up 2 minutes in and then really started to drive it home 3 minutes in. I finished that mile in 6:23.
1.00 7:40 2.00 15:04 - 7:24 3.00 22:31 - 7:27 4.00 29:53 - 7:22 5.00 37:25 - 7:32 6.00 44:48 - 7:23 7.00 51:58 - 7:10 8.00 59:25 - 7:27 9.00 1:06:49 - 7:24 10.00 1:13:55 - 7:06 11.00 1:21:02 - 7:07 12.00 1:28:06 - 7:04 13.00 1:35:02 - 6:56 14.00 1:41:57 - 6:55 15.00 1:48:45 - 6:48 16.00 1:55:46 - 7:01 17.00 2:03:06 - 7:20 18.03 2:09:29 - 6:23 |
8 - Brooks Adrenaline GTS 10 Miles: 18.03 |
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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 |
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Burnt Bridge River Trail - 6 miles in 49:41
Forgot my shorts, so had to run in my denim shorts. What fun! |
8 - Brooks Adrenaline GTS 10 Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 188.01 | 50.54 | 0.50 | 17.75 | 256.80 |
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8 - Brooks Adrenaline GTS 10 Miles: 98.49 | Adidas Adizero Boston Miles: 16.25 |
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