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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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 27.35 Month: 194.05 Year: 679.05
Adidas - Orange 1/31 Lifetime Miles: 194.50
Adidas Black - 1/31 Lifetime Miles: 180.35
Slow milesFast milesTotal Distance
2553.75188.952742.70
Asics - 2160 Miles: 24.00Asics - 2160 (2) Miles: 663.70Asics - 2160 (3) Miles: 703.00Asics - 1170 Miles: 689.50Asics 1170 (2) Miles: 607.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track with the dogs.

Easy run...about 8:30 - 9:00 minute miles

Asics - 2160 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 Loop

Out in 36; Back in 35:50

Ran fast...felt very good.

Asics - 2160 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill

3 mile warm up

7 miles at 7.8 mph

Increasing grade from 1% - 2% every mile (1%, 1.5%, 2%, 1%, etc.)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

High school loop - 7 miles with dogs.  Ran in about 1:03

Asics - 2160 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

Oxford Road Loop

Out in 47:05

Back in 47:09

Have been running comfortably fast recently.  Not sure what's going on.

Asics - 2160 (2) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

High School Loop - 7 miles with the dogs...alot of starting/stopping - 1:06

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

20 miles - 

Ran to Boulder and back:

Out in 1:18

Back in 1:14:30

Took a 2 minute break to down a powergel and hang out (1/2 thru).

Asics - 2160 (2) Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track - took it slow...about 8:30's - 9:00

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.505.5010.00

Treadmill:

3 miles at 7.6 mph

5.5 miles at 9.0 mph (6:40's)

1.5 mile cool down - (8 mph - 7.6 mph)

1% grade

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on the treadmill:

7.8 mph -- increasing grade

1 mile at 1.0%

1 mile at 1.5%

1 mile at 2.0%

1 mile at 2.5%

1 mile at 3%

Repeat

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill (roads were snowy and icy):

1% grade:

1 mile at 7.6 mph

1 mile at 7.7 mph

etc. to 8.5 mph

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

2 mile warm up at indoor track

Treadmill:

 1 mile at 7.8 mph at 1% grade

1 mile at 8.0 mph at 2% grade

1 mile at 8.2 mph at 3% grade

1 mile at 8.0 mph at 2% grade

1 mile at 7.8 mph at 1% grade

...then back up and back down

2 mile cool down on track.

Asics - 2160 (2) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

High School Loop with dog.  Didn't take watch, but ran fairly slow.  It was quite windy.

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.0018.0018.00

Oxford Road Loop

Started out mentally saying to run a little faster (5%).

Hit five miles at 36:10 and nine miles at 1:04:55

Coming back, I wanted to run four miles fairly quick and begin cool down.

 Hit four miles at 27:37 and final five miles at 36:06.

I was very tired and ran too fast.  I wish I hadn't and now am really trying to take care of my legs.  

Total time was 2:08:39

Asics - 2160 (2) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles - High School Loop with dogs.  Ran slow.

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill.

 Was very tired.  Kathy has been real sick and perhaps I have a touch of it.

2 miles at 7.6 mph

2 miles at 7.7 mph

Etc.

My right hip is sore and bothering me.  I suspect my IT Band and have been rolling it.  I hope that's all it is.

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

Tried to take it easy because of hip.

2 warm up miles at indoor track

10 miles on treadmill - 7.8mph (1%, 1.5%, 2% grade each mile - repeat)

1 mile cool down on track

Asics - 2160 (2) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles on treadmill - 7.0-7.1 mph pace.

Asics - 2160 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.003.0010.00

10 miles on treadmill (way too much time on there recently):

1 mile at 7.5 mph

1 mile at 7.6 mph

etc. to 8.4 mph at 1% grade

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles on treadmill - about 7.1 mph pace - 1% grade

Asics - 2160 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.006.0016.00

16 miles at the track:

1st 8 in about 1 hour

2nd 8 in 58:00


Asics - 2160 (2) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
11.000.0011.00

Highway 52 Loop - Out in 42:39; Back in 41:39

11 miles - plus a little (1/4 - 1/3 extra).

Nice run..trying to take it easy on legs.

Asics - 2160 (2) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill

7.8 mph:

Grade per mile: 1, 1.5, 2, 2.5 (repeat) - 8 miles

2 miles on track

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

15 miles on the track

Total time was 1:54:49

Cold, windy

Asics - 2160 (2) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

high school loop - 7 miles with the dogs.  Slow.

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill

1 mile warm up on track

8 miles - 7.8 mph - 1%, 1.5%, 2%, 2.5% grade/ repeat

1 mile cool down on track

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

County Line road run:

Left at 6:10ish

10 miles out - 1:16:23

Stopped for 3:15 (ate gel - tried to de-ice water bottle - little success)

10 miles back - 1:14:02

Total time: 2:33:41

Asics - 2160 (2) Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track - 1:02 (approx).

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop

Ran in about 1:11; It was very windy...tough to run in.

Asics - 2160 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 Loop

Out in 37:30

Back in 36:30

Ran too fast.  Thought it was hard because I had a cold. 

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
3.007.0010.00

10 miles on the gym:

2 mile warm up on track.

7 miles on treadmill - 1% grade - 6:40 pace

1 mile cool down on track.

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

Big snowstorm moving in, so got a long run in today.

Oxford Road Loop  - 18 miles

Out in 1:09:30

Back in 1:07:00 (tailwind)


Asics - 2160 (2) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Fri, Feb 03, 2012 at 09:22:14 from 174.23.246.58

Nice pace for a log run.

Slow milesFast milesTotal Distance
7.000.007.00

1 hour on the treadmill - 7 miles - recovery run

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles at the gym...too much snow to run outside:

2 mile warm up (track)

10 miles on treadmill - 7.8 mph (grade 1%, 1.5%, 2%, 2.5% --- repeat, then 1% and 2%)

1 mile cool down on track

Asics - 2160 (2) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles on treadmill - about an hour.

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop = 1:09:13

Asics - 2160 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

15 miles - Oxford Road Loop

1:51:40 (nearly even splits)

Ran too fast...

Asics - 2160 (2) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 Loop - Total time was about 1:14:30

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

Conoco Loop - 1:10 (approx). - 9 miles

Asics - 2160 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
19.000.0019.00

Ugh - snow/ice on the ground - Ran at the Rec Center.

5 miles on indoor track

14 miles on treadmill - 7.8 mph

Changed grade from 1% to 1.5% to 2% each mile

Asics - 2160 (2) Miles: 19.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Kenosha Road Loop

6.5 miles

55.50

First run "back" from being sick.  Tired.

Asics - 2160 (2) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 loop - Total time about 1:16:30

Ran too fast for still feeling sick.

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

Conoco Loop - 9 miles - 1:06:30

Asics - 2160 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

County Line Road 7 Loop (new route)

Total time was about 2:15 (split information on garmin)

Tough run...still feeling ill.

Asics - 2160 (2) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles at the track with the dogs.  About 50 minutes

Asics - 2160 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.004.0010.00

10 miles on treadmill

1 mile at 7.7

1 mile at 7.8

etc. to 8.5

1 mile cool down

1% grade

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

14 miles at the Rec. Center:

3 miles on track

11 miles on treadmill:

7.8 mph -- 1%, 1.5%, 2% grade - each mile.

Asics - 2160 (2) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Thu, Feb 23, 2012 at 07:27:46 from 174.23.220.9

Those are some tough treadmill miles.

Slow milesFast milesTotal Distance
6.000.006.00

6 miles in about 50 minutes.

Asics - 2160 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Highway 52 Loop - 1:14:50

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
21.000.0021.00

21 miles - Ran down Erie Parkway past the highway; past Sweetgrass community; and turned left when the road turned to dirt.  Ran north; past highway 52, until I reached the 10.50 mile mark via Garmin; returned.

Total time was 2:38:30 - this is a hilly route, so difficult, but good training.

Asics - 2160 (2) Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Fri, Feb 24, 2012 at 12:55:06 from 68.66.168.22

Great long run with some hills!

Slow milesFast milesTotal Distance
5.000.005.00

5 mile recovery run - about 41:30.

Asics - 2160 (2) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.003.0010.00

4 mile warm up

VO2 Max - 800 meters at 9.3 mph

1 lap cool down

5 repetitions

2.5 miles cool down at 7.8 mph

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 mile - Conoco Loop - Ran in about 16:40

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
11.000.0011.00

Heaven & Hell Loop - 6 sets - 11 miles - 1:25:21

Asics - 2160 (2) Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Fri, Mar 02, 2012 at 13:29:10 from 68.66.163.179

I'm intrigued by the sound of this route.

Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - treadmill

2 miles at 7.8 mph

2 miles at 7.9 mph

etc. to 8.2 mph

Not feeling well...tough run.

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:10:14

Asics - 2160 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

Ran to Longmont and back (County Line Road).  Garmin was messed up but sure I hit 20 miles.  My time was in the 2:37 range.  

Asics - 2160 (2) Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track - 58 minutes

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 loop - 1:17:30

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Highway 52 Loop - 1:15:51 - 10 miles

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

15 miles at Rec. Center:

2 mile on track

13 miles on treadmill:

7.8 mph

1 mile increments:  1%, 1.5%, 2%, 2.5%, 3% grade - repeat

Last mile ran a cool down of sorts...tired/side-ache -- but got through it.

Asics - 2160 (2) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:09:30

Asics - 2160 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Dave S on Thu, Mar 08, 2012 at 19:32:50 from 69.170.115.216

Looks like your training is going well. Do you have a time goal for Boston.

From Fishon on Fri, Mar 09, 2012 at 07:48:00 from 97.124.178.194

Hey Dave - I don't have a specific time goal at this time. My training has been hampered by being sick over the last 3-4 weeks. I've been able to get my miles in, but certainly have not felt 100% by any means. So, I'll see how the next couple of weeks go...

How are things with you?

From Dave S on Sat, Mar 10, 2012 at 14:51:04 from 69.170.115.216

I've cut back the past couple of months. I feel way out of shape. Time to get with it!

Slow milesFast milesTotal Distance
6.000.006.00

6 miles - 52 minutes

Asics - 2160 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.3014.0020.30

Erie to Boulder (and back)

Total time was 2:29:30

Out in about 1:18

Back in about 1:12

Asics - 2160 (2) Miles: 20.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles with the dogs - Ran to high school - 1:14

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 Loop

1:14:30 (just as fast as my 7 mile run with the dogs yesterday)

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

Holy Family Loop

New course - very hilly - head wind going out

Total Time was 1:48:50 (had to stop three times for long traffic signals

Nice course, but road is quite busy with traffic and not alot of shoulder to run on.

Asics - 2160 (2) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Kenosha Road Loop - 7 miles in about 57:15 - Recovery run

Asics - 2160 (3) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.006.0012.00

Heaven & Hell Loop - 6 sets - 12 miles

Total time was 1:27:33 (about 7:20/mile)

Felt good.  Have been running strong and fast recently...I hope it continues for another 4.5 weeks.

Asics - 2160 (3) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Kenosha Road Loop - 51:30 - Recovery run

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

20 miles - County Line Road to Hwy 119 - 2:30

Asics - 2160 (3) Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at track with dogs...slow, inconsistent run - 1:06ish

Asics - 2160 (3) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:06:30

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.005.0012.00

12 miles on treadmill

3 mile warm up

.75 at 9.3 mph

.50 at 7.6 mph

6 sets

2 mile cool down

Asics - 2160 (3) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

High School Loop - 9 miles - about 1:09:30

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.507.5015.00

15 - New Route - Niwot Road Loop (via Kenosha Road)

Total time was 1:48 

Ran too fast...not sure why I was running so quick.  Hope I don't pay the price.

Asics - 2160 (3) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Kenosha Road - 49 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

95th Street to Oxford Road Loop - 20 miles

2:30 even

Asics - 2160 (3) Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles at the track (with dogs) - 54 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:08:30

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles - new route to highway 52 - 1:36

Asics - 2160 (3) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Tue, Mar 27, 2012 at 21:09:07 from 98.202.142.68

Congratulations on being a Boston Qualifier and soon to be a Boston Marathoner! I'm sure there are at least a few things I could share with you. It was one of the finest experiences of my life and I'd love to tell you all I can. After all, it's pretty much my favorite subject. To start, do you have any specific questions?

Slow milesFast milesTotal Distance
6.000.006.00

6 miles at track - with family - 52 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Kenosha Road Loop - Took it slow

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
3.756.2510.00

2 mile warm up

6.25 miles at 9.0 mph - 1% grade

1.75 mile cool down

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

18 miles in Boulder w/Eric Parker - 18 miles - slow - 2:33

Asics - 2160 (3) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 mikes at track with dogs. Recovery run.

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles on treadmill - 1% grade

1 mile at 7.6 mph

1 mile at 7.7 mph

etc. to 8.3 mph

Asics - 2160 (3) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - 52 minutes - Kenosha Road Loop

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.003.009.00

Treadmill - 1% grade

3 mile warm up (7.5 - 7.9)

3 miles at 9.3 mph

.5 jog in-between at 7.5 mph

Cool down - 2 miles - 8.0 - 7.5 mph

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles - recovery run - slow

Asics - 2160 (3) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles on treadmill:

1 mile at 7.6 mph

2 miles at 7.8 mph

4 miles at 8.0 mph

1% grade

Asics - 2160 (3) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.506.5013.00

Last long run before Boston - 13 miles

Out in 50 - headwind, uphill

Back in 45 - tailwind, downhill


Asics - 2160 (3) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
2.006.008.00

Kenosha Road Loop (+) - 6 miles at about 7 min miles

2 miles at about 7:30

Ran too fast...

Asics - 2160 (3) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles - 42 minutes - 

Asics - 2160 (3) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Wed, Apr 11, 2012 at 21:36:48 from 98.202.142.68

I have some info for you. I will post it withing a few days. I have a brief one sentence break down of each mile. I memorized it before the race and I really had a good feel for what to expect. I have to find it then I'll re-type it for you here. I also have a pace band that is Boston specific, it's for a 3:15 time. it lays out each recommended mile split, this was very helpful too. I don't know if you read my race report, if you didn't, I had a bad race, diarrhea and cramps. I spent 10 minutes off the course. Had to stop 4 times, twice in a porta-pottie, once behind a dumpster and once in some poor guys front yard. I could not eat or drink anything at all during the race. I still wound up with a respectable 3:33. I bring this up because my pacing plan fell apart after about the first 8 miles so I cannot vouch for how well it might work, but I was very confident at the starting line and felt like I knew the course like the back of my hand. Looking back, I did know the course very well without ever seeing it, so I know that will help you.

Slow milesFast milesTotal Distance
7.000.007.00

High School loop - 7 miles - 52 minutes

Asics - 2160 (3) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.002.007.00

8 miles

3 mile warm up

2 miles at 6:50 pace

2 mile cool down

Asics - 2160 (3) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles on treadmill in Boston

Asics - 2160 (3) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles on treadmill in Boston.

Asics - 2160 (3) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Boston Marathon (26.2 Miles) 03:49:19
Slow milesFast milesTotal Distance
26.200.0026.20

First Half in 1:36

Second Half in....much longer.

Felt good up to about 20 miles; then wheels came off.

Heat was a big factor...not sure about my race day strategy and hydration.  I thought I was doing things right, but in hindsight, I should have adjusted even more.

 Last few miles were quite difficult.  Ended up in Medic Tent (threw up alot of water/gatorade and got an IV).  Ugh. 

What an experience...more details to follow.

Asics - 2160 (3) Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Dan on Wed, Apr 18, 2012 at 20:25:35 from 24.209.83.20

Hey, it was a TOUGH day to run, great job getting it done!!

From Dave S on Fri, Apr 20, 2012 at 19:42:22 from 69.170.115.216

Wow! Sounded like a tough day for almost everybody. Congrats finishing. Look forward to reading the rest of the details.

Slow milesFast milesTotal Distance
5.000.005.00

5 miles - Kenosha Road - 42 minutes

First run since Boston.

Asics - 2160 (3) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles - To Conoco and back...39:15

Asics - 2160 (3) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Kenosha Road Loop - Ran too fast...49 minutes.

Asics - 2160 (3) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles - 42 minutes

Asics - 2160 (3) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Highway 52 Loop - 1:16:25

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Kenosha Road Loop - 49:30

Asics - 2160 (3) Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Arapahoe Road Loop - 45:40

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles - Total time was 58:30

7 miles - last mile did pick ups.

Asics - 2160 (3) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Kenosha Road Loop - 47:35

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Run up to High School and then north:

1:14:20

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - 47 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

Conoco Loop - 9 miles - 1:05:20

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Tue, May 08, 2012 at 15:08:15 from 68.66.163.179

Nice looking pace for 9 miles. What's next on your race horizon?

From Fishon on Tue, May 08, 2012 at 15:14:53 from 97.124.182.86

Hey Kam - I am tentatively planning on the Top of Utah marathon in September. It looks like you did this last year. Thoughts?

Great time for you in Boston. I was running very close to your times; but never got a second wind and crashed and burned pretty hard. I came through the 1/2 at 1:36:30 and felt fairly good (hot, and slowing), but fairly decent. It started going downhill fast after that and once I got into the 20 mile area, things are somewhat blurring. I need a redemption run...hopefully TOU can provide that !?

From Kam on Tue, May 08, 2012 at 15:29:05 from 68.66.163.179

TOU is a very good marathon. Lots of bloggers do it. The first 14 miles are a gentle downhill. The next 4 appear to be downhill on the elevation profile, but they really aren't very aided. The last 8 miles of the course is full of twists and turns while you wind through rural Cache Valley. The last 7 miles of the course got the better of me last year. So this fall, in nearby Huntsville, they are running a marathon for the first time. It's not the same weekend, but close. The elevation profile looks like a dream, other than the high start. I'm torn between these two marathons at this point... http://www.huntsvilleutahmarathon.com/images/HuntsvilleMarathonRoute.pdf

From Fishon on Tue, May 08, 2012 at 15:36:36 from 97.124.182.86

Wow - that looks quite good. Is it a Boston qualifying course? I couldn't tell by the information. I can see your consternation...I may have to reconsider the TOU in favor of that. Thanks for the info!

Slow milesFast milesTotal Distance
9.000.009.00

High school loop - 1:08:30ish - 9 miles

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Arapahoe Road Loop - Took it fairly easy.

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

Oxford Road Loop - 13 miles

1:38::30

Asics - 2160 (3) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Sat, May 12, 2012 at 22:36:51 from 65.130.8.219

That 1:08 is a great half marathon time.

From Fishon on Mon, May 14, 2012 at 07:22:57 from 97.124.180.93

wishful thinking...I spotted myself 30 minutes on that run! :-)

Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:06:40

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - highway 52 loop - Hill section (took left toward Northridge -- up the road/hill).

Total time was 1:15:40

 I've been running too fast.  I need to slow down on these runs.

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles- Kenosha Road - Easy/Recovery run

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

Oxford Road Loop - 13 miles

Horrible run - I was very tired at 7 miles and stopped for a bit.  Coming back was stop and go...not sure why, but just had no energy.  Flush it!

Asics - 2160 (3) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Arapahoe Road Loop - 6 miles

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

4.5 miles with Manny - Slow - Nice easy run

Asics - 2160 (3) Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.006.306.30

Colfax Marathon Relay - 5th leg - Averaged about 6:45's, so I was happy with that.

 Team did awesome - 3:45 - Lori, Dave, Cindi, Ryan and I.

Asics - 2160 (3) Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

Conoco Loop - 1:06:30 - Rough run...trying to slow down, but having a hard time.

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

Conoco Loop - 9 miles - 1:07:40 - Good run

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles at the track - with dogs - 56 minutes.

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
16.000.0016.00

16 miles - Oxford Road Loop - 1:03:30

Asics - 2160 (3) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Slow - 51 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:08:15

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - High School Loop - slow run - 1:12 

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles down County Line Road - 1:08:30

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 slow miles - 49:30

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

14 miles at the track (w/dogs).

 Was very tired.  Averaged about 7:30's, but had to stop after 14 miles.  It was hot, but disappointed I stopped.  I need to start slower.

Asics - 2160 (3) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles at the track

Felt very good.  Was planning on doing 7, but felt good and kept going.  I averaged 7:30's throughout.  Good run and nice make-up from yesterday.

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - recovery - 50 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Highway 52 Loop:  1:16:30

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

High School Loop - 10 miler - about 1:17

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Kenosha Road Loop - 6 miles - 50 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
16.000.0016.00

16 miles - Oxford Road Loop - 2:04 - Even splits

Tough run...I was very tired.

Asics - 2160 (3) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - 1:11 - Conoco Loop

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

High School loop - 9 miles - 1:10

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles down County Road 1 - 1:09.

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - 49 minutes

Asics - 2160 (3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - New Loop through Vista Ridge - 1:08

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

Erie to Boulder - Out in about 1:11:30; back in about 1:09.

Asics - 2160 (3) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:08:30

Asics - 2160 (3) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Highway 52 Loop - 1:16:15

Asics - 2160 (3) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles - High School Loop - 54 minutes

Asics - 1170 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

18 miles - County Line Road - 2:17:30

Asics - 1170 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - conoco loop

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - high school loop - 1:10

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - Kenosha Road Loop

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

12 miles - Oxford Road

Asics - 1170 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles recovery

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

18 miles - Erie to Boulder and back - 2:17

Asics - 1170 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

Conoco Loop - 1:09:22

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

Oxford Road Loop - 12 miles - very tough run..not alot of energy.

Asics - 1170 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

12 miles - Oxford Road Loop - 1:35

Asics - 1170 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles - Kenosha Road - 58 minutes

Asics - 1170 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

20 miles - Erie to Boulder

Very tough run.  Made it 10 and had to stop; last ten were very difficult.  Stopped and walked alot.  Very disappointed...not sure what's going on. 

Asics - 1170 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Highway 52 loop - 10 miles

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.504.5010.00

ran to school

4.5 miles at about 6:45 per mile

ran back

10 miles total 

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles recovery run

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - about 1:10

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.0010.0018.00

Oxford Road Loop - 18 miles

Total time was 2:16:12

Much better run than last weekend.  Ran quick and felt good.   

Asics - 1170 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - high school loop

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles - county line road, up by Northridge, down toward highway 52.  Hot and muggy

Asics - 1170 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - recovery

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

Oxford Road Loop - 1:33

Asics - 1170 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 mile recovery run

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

Unfortunately, another difficult long run.  Had planned to go 19-20 and totally crashed at 14.  Very disappointed.  I think I need to get some gels and better hydration.

Asics - 1170 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Highway 52 Loop - 1:16:30

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles - Oxford Road Loop - 1:40 even

Asics - 1170 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - recovery run

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles - Oxford Road Loop - 1:38:30

Asics - 1170 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Kenosha Road Loop - Recovery run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
17.000.0017.00

17 miles - Ran with Eric - slow, steady pace.  Good to finish and not stop...felt decent the whole run.

Asics - 1170 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

12 miles - Oxford Road Loop

Asics - 1170 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - recovery run

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles - tough run, was quite tired, but did it.  Time was 1:43ish.  Not good, but I ran 19 miles in a 12 hour stretch.

Asics - 1170 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 mile recovery run

Asics - 1170 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.0012.0020.00

Erie to Boulder - 20 miles

Total time was 2:32.  12 miles were at marathon pace

Asics - 1170 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

High School Loop - 9 miles - 1:12

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:08:30

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles at the track - 90+ degree temps. - total time was about 1:42

Asics - 1170 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 mile recovery run - 52 minutes -

19 miles in less than 24 hours

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
17.000.0017.00

17 miles - Oxford Road Loop - 

Last half done at marathon pace. 

Asics - 1170 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

15 miles at the track - Total time was 1:56

Asics - 1170 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - 48 minutes

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Conoco Loop - 1:08

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

20 miles - County Line Road to 119:

Total time was 2:32:00

First five was 40 minutes.

Asics - 1170 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Mon, Aug 20, 2012 at 17:19:21 from 68.66.163.179

Did I already ask you what your race plans are this fall?

From Fishon on Mon, Aug 20, 2012 at 19:31:15 from 67.174.183.10

Hey Kam -

I hope all is well. I've had alot going on with job/move/etc. so haven't done much but log my miles and move on. I'm running the Denver Rock and Roll Marathon in about 5 weeks. You should do it! Let me know...

Slow milesFast milesTotal Distance
5.005.0010.00

10 miles on treadmill -

1 mile at 7.5 mph

1 mile at 7.6 mph

etc. 

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Heaven and Hell Loop 

averaged about 7:30's going up! 

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles at the track during Sage's soccer - about 1:16

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill - progressive:

1 mile at 7.5 mph

1 mile at 7.6 mph

etc.

progressive cool down during mile 10 

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Fri, Aug 24, 2012 at 10:05:28 from 68.66.163.179

Good looking workout.

Slow milesFast milesTotal Distance
10.0010.0020.00

20 miles - Erie to Boulder

Total time was about 2:32 

Asics - 1170 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 mile run by hotel - very hilly and very tough.  good workout - about 1:16:30

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on hotel treadmill

Progression run at 1% grade:

7.5 mph - 1 mile

7.5 mph - 1 mile

etc. 

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill at the hotel.

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.500.0018.50

18.5 miles in Boulder with Eric - about 8 min/miles

Asics - 1170 Miles: 18.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles -

Northridge to Vista Ridge 

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - Northridge to Oxford

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - at track - 1:15

Asics - 1170 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 mile recovery run - 48 minutes

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Northridge to Country Meadows (via Kenosha Road).  Out in 34:47; total time was 1:07:25 (fast coming back)

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

18 miles - Northridge to 119 (1 mile past).

Ran fast - 2:15 total time.  Probably too fast of run, but was feeling good and comfortable. 

Asics - 1170 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles at the track with the dogs.

Asics - 1170 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Asics - 1170 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.004.009.00

VO2 Max - 

2.5 mile - warm up

1 mile - 9.2 mph

.5 mile cool down

4 sets

cool down 

Asics - 1170 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at track with the dogs.

Asics 1170 (2) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles around Erie - 2 miles with my new neighbor, Jim (9:30 pace) and then 6 miles at a quicker pace.

Asics 1170 (2) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

13 miles down County Line Road - 

1:38 

Asics 1170 (2) Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.002.008.00

3 mile warm up

2 miles at 6:50/mile

3 mile cool down 

Asics 1170 (2) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Wed, Sep 19, 2012 at 09:47:32 from 68.66.163.179

Nice tempo. 6:xx is a mental barrier for me, but I feel so proud when I mix in some quicker miles.

Slow milesFast milesTotal Distance
6.000.006.00

6 miles - recovery

 

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles recovery

Asics 1170 (2) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

4 mile - easy run

Asics 1170 (2) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Denver Rock & Roll (26.2 Miles) 03:09:44, Place overall: 51, Place in age division: 6
Slow milesFast milesTotal Distance
0.0026.2026.20

 

 2 mile splits:

6:43

7:04

7:02

6:59

7:06

7:01

7:13

7:08

7:15

7:12

7:18

7:18

 

Asics 1170 (2) Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From joebell1981 on Tue, Sep 25, 2012 at 11:07:39 from 108.59.48.1

Nice world record marathon! :) I think you've got this one shown as a full marathon distance in 1:09... :)

1:09 for a half is smoking fast anyway! Way to go!!

Slow milesFast milesTotal Distance
4.000.004.00

4 miles - easy run...about 8:15s

Asics 1170 (2) Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles - 8:30's

Asics 1170 (2) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track with the dogs

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 mile jog around the 'hood.

Asics 1170 (2) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles - Kenosha Road - 53 minutes

Good run....but came down with a hefty cold after....

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles around the 'hood.

 40 minutes even. 

Asics 1170 (2) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles at the track with the dogs.

Asics 1170 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles around the hood. 54 minutes

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles - same route as yesterday.  faster run.

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles - 1 hour exactly

Asics 1170 (2) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles around the hood

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

12 miles at the track with the dogs...about 1:31 total

Asics 1170 (2) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles around the hood - 54 min. I believe.

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Down County Line Road =

1:05:40 

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - same route as yesterday...a little slower - 1:10ish.  Had to wait for traffic twice -- about 2-3 minutes

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles around the hood

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

14 miles at the track with the dogs.  Total time was about 1:47

Asics 1170 (2) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles around the hood.

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - county line to oxford -

1:07

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles around the hood - 47

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles - 1:14:20

Asics 1170 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Thu, Oct 25, 2012 at 15:45:23 from 68.66.163.179

Good midweek miles!

From Kam on Thu, Oct 25, 2012 at 15:45:40 from 68.66.163.179

Let me see if I can figure out your pace...

Slow milesFast milesTotal Distance
6.000.006.00

6 miles around the 'hood

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Erie Eerie (6.2 Miles) 00:40:53, Place overall: 10, Place in age division: 4
Slow milesFast milesTotal Distance
0.006.206.20

Erie Eerie - 10K

40:53

10th place


Asics 1170 (2) Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles at track - 1:14ish

Asics 1170 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Asics 1170 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles around the 'hood

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles around the 'hood

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles at the track

Asics 1170 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - about 1:08:30

 Been busy...trying to hang in there and get some miles in! 

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles around the 'hood

1:07:30 

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles around the hood.  1:07:40

Keeping the last three days very consistent

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles around the hood

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

15 miles - tough run...feeling sluggish and looking forward to getting back into things.

Asics 1170 (2) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles at the track with the dogs.

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles around the hood.

Asics 1170 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles at the track with Sage and the dogs.

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles at the track with the dogs.

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
16.000.0016.00

Ran to Longmont.

Out in about 1:06:45

Back in about 1:01

Asics 1170 (2) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - House to 287 (approx).

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles at the track with the dogs.

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles at the track with the dogs.

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Down County Line Road - 1:07:53

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - to 287

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - to 287 (same as yesterday)

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Same route as yesterday

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Same route as yesterday (all week)

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
16.000.0016.00

16 miles at the track with the dogs.  about 2 hours

Asics 1170 (2) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - Same morning loop - snowy and icy - 1:12

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - standard morning run - 1:09 ish...

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles - County Line east to Niwot.

1:09 ish... 

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles around the hood

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles on treadmill (Vegas)

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles - snowing, dark, and windy.  58 minutes

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles around the hood - 1:09:11

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track with Sage

Asics 1170 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles around the hood

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles at the track (snow packed - snowing)

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles at track

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

9 miles around the hood

Asics 1170 (2) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

14 miles - down County Line Road - 1:48 and change.

Asics 1170 (2) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 miles - easy run

Asics 1170 (2) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
2553.75188.952742.70
Asics - 2160 Miles: 24.00Asics - 2160 (2) Miles: 663.70Asics - 2160 (3) Miles: 703.00Asics - 1170 Miles: 689.50Asics 1170 (2) Miles: 607.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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