| Location: Erie,CO, Member Since: Sep 29, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
Short-Term Running Goals:
- Qualify for Boston - done!
Personal:
- Married
- 2 dogs
- Native to Colorado
- Always wait too long to buy new shoes
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Click to donate
to Ukraine's Armed Forces
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| | Slow miles | Fast miles | Total Distance | | 203.50 | 82.50 | 286.00 |
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| Asics - 2105 Miles: 258.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 4.50 | 9.00 |
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9 miles on the treadmill
Warm up - 1.5 miles at 7.6 mph
1.5 miles at 7.7 mph
.50 at 9.0 mph
.25 at 7.5 mph
(5 sets of these - at 9.1 mph)
last set: .75 at 9.1
.75 at 8.0
.75 at 7.5mph
That should add up to 9.0 :-) | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles - recovery run - 9 minute miles | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 5.00 | 11.00 |
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Treadmill - 11 miles - 1% grade
2 miles at 7.6 mph
2 miles at 7.7 mph
etc. to 2 miles at 8.0 mph
1 mile cool down at 7.5 mph |
| Asics - 2105 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 1.00 | 8.00 |
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8 miles - medium run - total time was 1:03:05
Last mile did striders (6). | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 8.00 | 16.00 |
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16 miles - Oxford Road Loop
Out in 1:02:35
Back in 1:00:02
Started run at 4:45 a.m. Ouch! |
| Asics - 2105 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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9 miles on treadmill
1 mile at 7.5 mph
2 miles at 7.6 mph
3 miles at 7.7 mph
3 miles at 7.8 mph
1% grade | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
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10 miles at the track
Averaged approximately 7:45 min miles
1 mile striders at end (8 x100) |
| Asics - 2105 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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11 miles - Heaven & Hell Loop
.75-.80 mile downhill...then back-up.
Did 7 sets. Tough workout.
Cooled down for about 4 minutes. |
| Asics - 2105 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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11 miles at the gym
2 miles at 7.5 mph
etc. to 7.9 mph
1 mile cool down on indoor track. |
| Asics - 2105 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles - Recovery run on treadmill - 6.7 mph...about 45 minutes | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 10.00 | 20.00 |
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20 Miles
Erie to Boulder
Out in 1:20:30
Back in 1:14:27 |
| Asics - 2105 Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
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9 miles on treadmill:
1.5 miles at 7.5 mph
1.5 miles at 7.6 mph
6 sets of .40 runs at 9.2 mph
jog .25 miles in between
cool down ranged from 7.6 - 7.5 mph | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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14 miles
Oxford Road Loop
Tail wind going out (53:21)
Head wind returning - ugh (53:55) - but did well!
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| Asics - 2105 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles at the track - Slow recovery run - 8:50 pace | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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Early Afternoon - 9 miles on treadmill (step up, 7.6 mph, 7.7 mph, etc.)
Later Afteroon - 5 miles at the track - a little less than 8 minute miles |
| Asics - 2105 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles - slow recovery run - 43:29 | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 9.00 | 18.00 |
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18 miles- Oxford Road Loop
Out in 1:11:46
Back in 1:06:00 (approx).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
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Treadmill
1.5 miles at 7.5 mph
1.5 miles at 7.6 mph
6 sets of .65 at 9.2 mph
jog .35 miles in between
Cool down for 1.35 miles (approx.) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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10 miles on the treadmill - Averaged about 7.8 mph
Went to run (5 miles) in the afternoon, but it was way too windy. |
| Asics - 2105 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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12 miles - Niwot Road Loop
Ran total in 1:30:13
Felt really good...wasn't pushing it. Felt very comfortable and like I had another gear to move up. |
| Asics - 2105 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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11 miles - Heaven and Hell loop
7 sets - total time was about 1:31 |
| Asics - 2105 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mile recovery run. Nice and slow | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 9.00 | 18.00 |
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Erie to Boulder:
Out in 1:10
Back in 1:04:51 |
| Asics - 2105 Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
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9 miles at track
3 mile warm up
6 sets of 600 m at 5K speed (or thereabouts):
2:23
2:23
2:21
2:20
2:22
2:21
.25 jog in between
2.5 mile cool down | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 miles - Conoco Loop - 1:09:01 - Pretty close splits | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
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14 miles - Oxford Road Loop.
Ran at race pace - 1:45
Felt good running, didn't mean to run that pace |
| Asics - 2105 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles at track - 52 minutes | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 203.50 | 82.50 | 286.00 |
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| Asics - 2105 Miles: 258.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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