| Location: Nancy,KY,USA Member Since: Jan 01, 2011 Gender: Male Goal Type: Other Running Accomplishments: 2017 IMM: 4:05:43
2017 Covenant Health Marathon 3:33:12
2016 Hatfield and McCoy Marathon: 4:01:12
2016 Indy Monumental Marathon 3:39:55
2015 Indy Monumental Marathon 3:13:33
2015 Chicago Marathon 3:48:36
2015 Boston Marathon 3:23:40
2014 Carmel Marathon 3:08:41
2014 Yuenling Shamrock Marathon 3:07:53
2013 Marquette Marathon: 3:11:53
2013 Rock N Sole Half Marathon: 1:26:52
2013 500 Festival Half Marathon 1:28:36
2012 Carmel Marathon 3:16:45
2011 Carmel Marathon 3:24:55
2011 500 Festival Half Marathon 1:30:20
2011 Presque Isle Marathon 3:30
2011 Prairie Fire Marathon 3:41:16
2010 Morse MiniMarathon 1:32:36
2006 Derby Festival Marathon 3:56:35 Short-Term Running Goals: Boston Qualifier (again)
Sub 3 hour Marathon
Boston Qualifier
Long-Term Running Goals: Staying Healthy and injury free Personal: Married to Heidi with two lovely children; Oliver 13 and Amelia 11. I have been running for about 18 years now. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1773.88 | 126.70 | 23.48 | 0.00 | 1924.06 |
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| YakTrak Miles: 48.30 | Brooks Adrenaline Miles: 112.55 | K-Swiss Miles: 481.32 | Addidas Orange Flat Miles: 18.70 | Addidas Yellow Flat Miles: 58.05 | K-Ruuz1 Miles: 212.49 | NHL Skates Miles: 1.54 | K-Ruuz2 Miles: 128.19 | K Swiss Blades Miles: 571.68 | K Swiss K-ona Miles: 273.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 3.10 | 0.00 | 6.00 |
| mid-day run on the track. very nice out. 2 mile warm up, then 5k for time (19:10) and then .9 mile cool down.
5k: 6:06, 6:07, 6:15, 0:43
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| Early am run in the snow/rain mix. Very slow. I tried my yak tracks out for the first time. They seem to work well. 8.75 miles in 1:24:42 or 9:40 average.
8:29, 9:04, 9:17, 9:24, 9:49, 10:00, 10:20, 10:35, 7:42 (0.75 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM run in the cold and snow. 4 degrees. 5.1 miles in 49:42
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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 |
| Mid day run around the hood. 27 degrees and sunny. This is a heat wave compared to what we are expecting for the next week or so. 9:05, :12; :12, :32, :25, 10:04
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| AM run before church avoiding the snow and sub zero temps. rain and 34 degrees.
7:59, 8:00, 8:15, 8:29, 8:32, 8:47, 8:54, 8:56, 8:59, 9:07, 9:17, 9:24, 9:30, 9:40, 9:52
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| PM run on the treadmill. This is the first time I have ever put cold weather gear on to run on a treadmill. You see, our treadmill in on the breezeway. Outside air temp was -6 degrees with a wind chill of -25 to -30. Temps on the breezeway were probably around 20.
3.25 miles in 26:58
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 6.20 | 0.00 | 0.00 | 8.45 |
| mid-day run on the treadmill. one of my favorite treadmill workouts. 2x5k w. 1mile warmup and 1mile recovery.
19:54, 19:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| pm run around the hood. slow and easy 6.3 in 58 minutes in my yaktracks
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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 |
| PM run in the snow. 5 miles in 42:51 wearing yaktraks
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM run outside around the neighborhood. 10.25 miles in 1:28:47 or 8:40 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| pm run around the neighborhood. 4.8 miles in 37:38
7:58, :44, :47, :46, 6:21(for .8)
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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 |
| AM run after church.
8:23, :30, :30, :36, :36, :45, :59, :58, 9:04, 9:09, 9:02, 9:02
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM treadmill run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM run with Ryan.
8:34, :20, :40, :44, 9:04, 9:08, 4:27 (for.5). 8:46 average pace for 56:54
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| AM run by myself in the snow. I did an out and back on county roads. wind was to my back on the way out. wind and snow in my face on the way back.
8:22, :09, :15, :14, :16, :52, :51, 9:03, 8:46, 6:38 (for.75)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 2.00 | 0.00 | 7.75 |
| AM run in Anderson, SC. I drove down to pick up a ski boat that we bought online. Much nicer here. Shorts weather for running. I did a 1.25 mile warm up, then 1 mile for time, then two sub 3 minute half miles. then cool down.
1 mile: 5:42
Half miles: 2:56, 3:07
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Back to reality. AM run with 3 or so inches of fresh snow. A sunny and calm 16 degrees. YakTraks and cold weather gear back on.
8:57, 8:48, 9:06, 9:18, 7:32(for.8)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.65 | 0.00 | 0.00 | 0.00 | 16.65 |
| AM run before church. a very slow 16.65 snow covered mile run. 2 hours and 48 minutes for an average 10:08 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| PM run around the neighborhood. Light effort.
8:51, 8:39, 8:43, 2:16
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:30 am run in blizzard like conditions. 16 degrees with a 17 mph sustained wind and snow.
8:24, 7:58, 8:13, 8:53, 8:28, 8:49, 8:58, 9:08
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| PM run around the neighborhood. 14 degrees. I put on ski gear and yakTraks.
9:25, 8:46, 9:49, 10:16, 10:21, 10:39, 4:25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM run around neighborhood. 7 degrees with WC of -5. 8 very slow miles 1:21:36 or 10:12 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| PM run around the highschool. 19 degrees and a 22 mph wind making WC of 2 degrees. again very slow at 51:57 or 10:07 averge pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.81 | 0.00 | 0.00 | 0.00 | 4.81 |
| AM run after the snow stopped. about 2 inches of fresh snow. 46:38 or 9:42 average pace. A little warmer today at 25 degrees and sunny.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 4.40 | 0.00 | 7.15 |
| AM run after church. much warmer at 27 degrees and overcast. Still very windy though. I traded in the winter coat, ski pants, and yaktraks for shorts a t-shirt and track shoes. I ran at the highschool parking lot. 8X880 repeats with standing rest bringing HR below 100bpm.
3:05, 3:23, 3:25, 3:21, 3:28, 3:28, 3:41, 3:47
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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 |
| AM run by myself. 13 degrees but felt very cold with 30 mph winds.
7:51, 8:02, 8:10, 8:21, 8:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 9:30 pm start. 18 degrees. I missed my run yesterday, so I tried to make up some of those miles today. 8 mpm
7:57, 7:55, 8:14, 7:44, 7:51, 7:58, 7:59, 8:05, 8:03, 8:34, 9:25, 2:22 (for 0.25)
1:32:16 or 8:12 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run in the neighborhood. Easy 9 minute pace.
8:25, :37, :55, 9:09, 9:15, 9:31, 9:15. for 1:03:09
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM run with my wife. Then split 3 ricks of firewood before the rain set in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| midday run after church. Started with yak traks. no snow, but after a night of rain and falling temps there was lots of ice on the roads. Mid way through the run the streets started drying out. Pretty slow. However, I had on 10 pounds of gear. 3:11:36 for 20 miles or 9:35 average pace.
http://connect.garmin.com/activity/439596481
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| YakTrak Miles: 7.50 | Brooks Adrenaline Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM run by myself. A rather eventfull morning around our house. We had a late night out with friends watching the big game. Amelia was up multiple times during the night so I end up falling asleep in her room. Oliver got sick and vomited in his room, down the hallway and in the bathroom. Needless to say, an early morning run before my wife went off to work and after a 20 miler yesterday was tough. However, I ran three and a quarter miles in the neighborhood.
8:08, 8:07, 7:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.50 | 0.00 | 8.00 |
| AM run at the Tanger Outlet parking lot. 10x880 meters.
3:20, :30, :26, :29, :32, :15, :05(short), :38, :38, :44
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| Addidas Orange Flat Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 4 am run with Ryan. fresh snow and cold. slow today due to the messy roads. 5.1 miles in 50:29.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| pm run after Heidi got home from work. 16 degrees. 11.1 miles in 1:40:37 or 9:05 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 9:30 PM run around the highschool. 6 degrees. I planned on going further but didn't dress properly for the windchill. 4.1 miles in 32:32 for 7:58 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 4.00 | 0.00 | 0.00 | 11.70 |
| 4am run. 12 degrees. A little under the weather this weekend, so I'm just trying to get back into the groove.
7.7 miles in 1:08:44 or 8:56 mpm. very even splits with fastest mile at 8:45 and slowest at 9:07
PM run on TM. 4 miles in 28:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| AM run after dropping Amelia off at school. easy run. still recovering from a cold. 10.15 miles in 1:31:44 or 9:02 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5am run by myself. 9 mpm pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.80 | 0.00 | 0.00 | 0.00 | 16.80 |
| 8;30 am run with the group in columbus. 7:58 mpm average pace. Daylight and company really helps make the run easier and more enjoyable.
7:54, :35, :39, :59, 8:14, 8:04, 7:46, 8:04, 8:20, 8:04, 7:36, 7:00, 7:05, 7:20, 8:23, 9:09
2;14:03 for 16.8 miles
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| YakTrak Miles: 7.00 | K-Swiss Miles: 16.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM run before church. A legs are heavy after pushing harder yesterday. Another inch to inch and a half of snow overnight. Roads are not good at all at this point. Run through the neighborhood.
6.4 miles in 1:03:07
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| YakTrak Miles: 6.40 | Brooks Adrenaline Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 4.60 | 0.00 | 0.00 | 11.00 |
| AM run around the neighborhood. Roads were very icy (black ice). I end up finishing my run on the treadmill after Heidi was done.
on TM 4.6 miles at marathon pace 33:30
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| YakTrak Miles: 6.40 | K-Swiss Miles: 11.00 |
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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 |
| am run at Freeman Field while amelia is in school. 12 miles in 1:43:54 or 8:40 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| 4 am run with ryan. 8:23, 8:23, 8:39, 9:00, 9:10, 9:30, 9:33, 9:48
1:12:30 for 8 miles or 9:04 average pace
PM run around the neighborhood. 4.7 miles in 40:01 or 8:32 mpm ave.
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| Addidas Yellow Flat Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM run with Heidi. easy 10 minute pace.
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| Brooks Adrenaline Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM run: 8.6 miles 8:22, :05, :32, :44, :55, 9:03, 9:05, 9:24, 5:44 (for .6), 1:16:01 for 8.6 miles
mid day: 10.25 miles 7:43, 7:18, 8:05, 8:31, 8:31, 8:20, 8:14, 8:19, 8:58, 9:13
PM run: 3.15 miles on TM in 20 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Mid-day run: TM miles. 3 miles in 24:00 or 8:00 mpm
PM run: 9pm start at the highschool. 28 degrees. 6.75 miles 8:41, 8:19, 8:12, 8:40, 9:12, 9:46, 7:17 (0.75mile) 1:00:00 for 6.75 miles or 8:55 mpm ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| mid-day run: 4 tm miles at 7 mph. 34:24
9:30 pm run around highschool: consistant 9 mpm pace for 5.25 miles. 8:57, :47, :50, :51, :57. 46:48 for 5.25 miles or 8:57 mpm ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Cleaned out the garage and removed boat from the trailer so that we can get the trailer painted. Very cold to be laying on a concrete floor working with tools.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 9 pm run after soccer open enrollment. I set at the gym for 2 hours and had one dad sign his two kids up. oh well, better luck next thursday. Anyway to the run, Again it seemed very cold. 20 degrees with a 7 degree windchill. Legs feel better after not running for a day. 8:29, :15, :12, :23, :43, :46, 9:02, 9:28, 9:21, 4:34. 1:31:44 for 10.5 or 8:44 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.85 | 0.00 | 0.00 | 0.00 | 0.85 |
| AM workout: I pulled Amelia around in a sled on the ice while iceskating. I don't do this very often and noticed my ankles are not as strong as they used to be. garmin says we went 1.54 miles. lots of very small loops and figure 8s
PM run: I drove over to the highschool around 9pm with intentions of running 10 miles. Not in a very good mood and dreading the run. I had come up with every excuse in the book. My back hurt, I was tired, it was dark and cold. Truely, I think I was just not mentally ready for the training today. I ran out less than a half mile and decided that if it was a not worth it if it wasn't fun. Headed home and watched a movie with my wife.
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| NHL Skates Miles: 1.54 | K-Swiss Miles: 0.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| mid-day run; 49 degrees and sunny. A nice change to wear shorts and no coat or gloves. Very easy effort in prep for a 24 mile run tomorrow.
8:32, :45, :49, :43, :43, :47, :48, :46, :40, :52, :12, :24, :36, :20 or 2:01:36 for 14 miles. 8:39 mpm
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| Addidas Yellow Flat Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| AM run: 7:30 am start in freezing rain, and sleet on black ice. I ran 12.65 miles at 8:53 mpm ave.
8:38, :36, :53, :38, :41, :52, :43, 9:10, 8:51, 8:58, 9:00, 8:54, 6:19 (0.65 mile) for 1:52:19 before bringing it inside on the treadmill. 9.85 miles on tm at 7.5 mph (8:00 mpm)
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| YakTrak Miles: 12.65 | K-Swiss Miles: 12.65 | Addidas Yellow Flat Miles: 9.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| 1:30 am run. I couldn't sleep, so I hit the treadmill. 7 miles at 7.5 mph.
7:00 am run. Kids are on a two hour delay today. 5 miles at marathon pace 8.4 mph.
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| Brooks Adrenaline Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| am run around the neighborhood
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| Brooks Adrenaline Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| am run with ryan: 8:45, 8:54, 9:01, 9:00, 9:01, 9:17, 9:29, 6:29 (for.7) 7.7 miles in 1:10:27 or a 9:09 mpm ave.
pm run around the neighborhood. 8:06, :22, :02, :58, :56, :47, 9:00, 9:03. 1:10:08 for 8.1 miles or 8:40 mpm ave.
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| Brooks Adrenaline Miles: 7.70 | Addidas Yellow Flat Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM run by myself from Tanger Outlet around the highschool and back.
8:40, :28, :50, 9:24, 9:06, 9:26, 8:40, 9:07, 9:06, 8:42, 8:44, 9:02, 9:14, 3:41 (for.4) 13.4 miles in 2:00:16 or 8:58 mpm ave.
http://connect.garmin.com/activity/457137777
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| Addidas Yellow Flat Miles: 13.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.40 | 5.00 | 0.00 | 0.00 | 26.40 |
| Mid-day run: 20.4 miles from house to the Seymour wastewater treatment plant and back with 3 laps around the highschool. 8:43, :32, :51, :52, :46, :38, :40, 9:08, 8:59, :47, :56, :59, :43, cutdowns: 7:55, :58, :40, :34, :58, :39, 6:52, 2:44 (for .4)
2:51:01 for 20. 4 miles or 8:23 mpm ave
Pm workout on treadmill. 5 miles in 37:15 with one mile cooldown |
| K-Ruuz2 Miles: 6.00 | Brooks Adrenaline Miles: 20.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| AM run: very easy effort. 9.8 miles in 1:32:12 or 9:23 mpm average. Legs are heavy from weekend workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 4:00 am run with Ryan. 7.1 miles in 1:01:17 or 8:40 mpm average
8:52, :15, :22, :34, :58, :53, :44
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| Brooks Adrenaline Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.55 | 0.00 | 0.00 | 0.00 | 11.55 |
| AM run. Cold but sunny. 11.55 miles in 1:46:09 or 9:11 mpm. easy effort in prep for this weekends marathon
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 4:00 am run with ryan. 8:59, :30, :23, :35, :49, 9:00, 8:50, 9:00. 1:11:05 for 8.1 or 8:47 mpm ave.
Arnie and I are driving all night to Vriginia Beach for the Shamrock Marathon on Sunday. Maybe a 4 or 5 mile shake out tomorrow afternoon after 12 hours in a truck and messed up sleep schedule. The race is kind of at an odd time. They run the half marathon at 7 on sunday, then the full marathon at 8:30. This will make for a long day of driving on sunday after the race.
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| Brooks Adrenaline Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 4.57 |
| PM run after checking into hotel room and picking up packet for tomorrows race at Virginia Beach, VA. It is beautiful out, 75 degrees and sunny. Very windy though. I just ran along the beach to loosen the legs up after driving all night to get here.
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| | Race: |
Yuenling Shamrock Marathon (26.2 Miles) 03:07:53, Place overall: 81, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 26.20 | 0.00 | 0.00 | 29.70 |
| Nice day for a race. A little windy though. 12 to 20 mph sustained winds. My plan was to hang out with the 3:15 group for 18 miles, then go for it (sub 3:10), which is kind of what I did. 8:30 start, so I was able to sleep in a little, eat breakfast and jog the roughly 2 miles to the race start line.
Miles 1 through 4: 7:36, :17, :24, :15. Our pace group leader had lots of stories to tell. He talked a lot. We had a good group of about 30 people or so. We started out by heading south with the wind. Pace seemed easy at this point.
Miles 5 through 8 :7:19, :23, 24, :19 I eat gels like candy for this race going through 9 durning the race and as much water as I could stand. We had a hairpin turn at about 5.5 and headed into the wind for the next 10 miles. With the group we had it was nice to be able to tuck in.
Miles 9 through 12: &:18, :32, :21, :20. Again, most of this was right into the wind, along the beach. I figured keeping a slightly slower pace into the wind but staying close was a good gameplan.
Miles 13 through 16: 7:28, :23, :24, :21. We passed through the halfway point on pace (3:15's pace) at 1:37:32. Also all of our garmins were showing the route to be about 0.11 miles long at this time. Body still feeling good.
Miles 17 through 20: 6:45, :57, :41, :53. Its go time! The first miles and a half were not to bad. The wind was block by a woodsy area. After leaving that, it was straight into the wind again by myself. Effort was way up at this time. I had set my virtual partner at a 7:12 pace and I was 3:00 minutes behind at 16 miles. My goal was to catch it and stay in front.
Miles 21 through 24: 7:01, 6:57, :36, :27, :38. by mile 22 the wind was mostly to my back. I caught my virtual partner in mile 23 which felt great. Legs were stil pumping well. I took my last gel in mile 23 and just kept pumping as hard as I could.
Miles 25, 26, and 0.2: 6:38, 6:26, 2:13 (for 0.38 miles, yes a little long). It felt really good to pass through the 25 mile marker under 3:00 hours. By this time I was sure to qualify for Boston. Again, I still felt strong. Just kept pumping those arms and striding it out. 3:07:52 overall
PR
BQ
:)
Then a 2 mile jog back to the hotel.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Am run by myself. slow and steady 8.7 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM run with Ryan. 8:10, :22, :41, :55, 9:09, 9:02, 4:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Mid-day run on the TM. 8.75 miles at 7 mph (8:34) and 1.25 miles at 9 mph (6:40)
PM run around the neighborhood. 3.2 miles in 28:29
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| | Race: |
Papa John's 10 Miler (10 Miles) 01:05:03, Place overall: 81, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 10.00 | 0.00 | 0.00 | 12.75 |
| I ran over to the McDonalds in Seymour and Joe Bell picked me up on his way through. He had overslept so we were in a big hurry to the race. Once getting to Louisville we were stuck in traffic on the off ramp of I-65. I jumped out of the car and ran over to Papa John's Stadium with Joe's ID in hand. I still had to sign up for the race. I made it just in time to sign up and pick up Joes bib for him. He ditched the car at a gas station and ran over as well. No time to make the essential bathroom break. We ran to the start line while the National Anthem was being sung pinning our bibs in route. Weather was a nice 48 degrees and freezy. My plan today was to start out at 6:45s and through the park, then cut down from there.
Mile 1: This mile is pretty flat. I ran the centerline of the road. Wind to our backs. With the crowd and wind I was a little fast. 6:37
Mile 2: Again this mile is flat as well. the crowd was opening up some. I found a group and crowded in behind them. Still a little fast at 6:27
Mile 3: In this mile we are intering Iroquios Park. We are climbing and the pack breaks up. This race has over 8,000 runners. Being 10 miles, there are a wide range of abilities from the novice to the very seasoned. The hills usually separate them out. I don't plan on upping my level of effort through the hills today. 6:45 for this mile.
Mile 4: We climb another 70 feet in elevation. Its wooded through here so little effect from the wind. 6:45
Mile 5: The next few miles are rolling and twist through the park. Mostly just a single file line of runners straightening out the corners. 6:35
Mile6: Same story. 6:34
Mile 7: We are coming out of the park and wrapping back to the runners entering the park. A nice downhill helps pick up the pace. However, the wind is in our face now and will be until the end. 6:16
Miles 8: Straight toward downtown. 6:26
Mile 9: 6:19
Mile 10: Finishes on the 50 yard line of U of L's Papa John's Stadium. 6:13
1:05:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Mid-Day run with Joe Bell in Columbus. Recovery run from yesterday's 10 miler. Easy effort 14.8 miles in columbus. Pretty even pace at 8:00 mpm. 1:59:03 for 14.8 miles
PM miles: 6.2 miles by myself in about an hour. Garmin is having some technical difficulties, so not real sure on the time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run with Ryan. 22 degrees. When is Spring supposed to start?? 7 miles in 1:02:56. Legs are a little sore now after a couple of heavy weeks. Still having issues with Garmin 310xt. I think the memory may be fried. It keeps telling me that "memory is almost full" even after deleting everything and doing a hard reset. It also does not like to talk to the ant agent anymore. I'm working on replacing the battery in my old Forunner 305. Maybe its time for a new watch. Either that or go back to the old days of a traditional stopwatch. I've logged many miles that way in the past.
Looking for a fun 200 mile relay for the fall! I'm building a team for the 2014 Bourbon Chase. See details at http://www.bourbonchase.com/. Send me a comment if interested and I'll help you sign up!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM run on TM: 5.25 miles at 7mph.
Looking for a fun 200 mile relay for the fall! I'm building a team for the 2014 Bourbon Chase. See details at http://www.bourbonchase.com/. Send me a comment if interested and I'll help you sign up!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| AM run with Ryan. Why is it still only 35 degrees at the end of March?? I guess thats better than the 18 degrees yesterday, but still. Anyway, 5.75 miles at an easy effort 8:45 mpm average.
Looking for a fun 200 mile relay for the fall! I'm building a team for the 2014 Bourbon Chase. See details at http://www.bourbonchase.com/. Send me a comment if interested and I'll help you sign up!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM run in the Smokey Mountains. 8 miles 3x1.33 mile loop starting at altitude 1612 ft and ending at 1071. A pretty good workout for an Indiana flatlander like me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM hill run same as yesterday. up and down the hill in the Smokeys
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| PM run. Back home. sun is out. As mentioned before Garmin is dead (done). Back to using a stopwatch. Two seven mile routes. 57:40 for the first (8:14mpm). 61:51 for the second (8:47 mpm).
PM run2: Seymour Oktoberfest 5k course x2. 24:09 (7:47 mpm). Two minute standing rest. Then back. 25:44 (8:18 mpm)
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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 |
| 4 am run. Legs are worn down right now. time to start taper after today. 9:11, 9:35, 9:54, 10:15, 10:27, 10:42.
I start my new job today. Also, both Amelia and Oliver start soccer tonight. I'm coaching both and the director for the program.Evenings are getting full now with soccer 3 days a week, 4H, and dance one night a week.
Still looking for team members for the Bourbon Chase, a 200 mile relay in the fall. Go to www. bourbonchase.com for details. Send me a comment if interested.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM run with Ryan. Easy pace today. Legs are sore. 8:48, 8:43, 8:50, 9:04, 9:07, 9:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Mid-day run: I've had allergy issues all week. double ear infection and sinus infection. Sunny and 48. 9:09 minute pace. 10.2 miles in 1:33:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.97 | 0.00 | 0.00 | 0.00 | 13.97 |
| PM run around the neighborhood. sunny and 57. 8:19, :16, :19, :14, :16, :16, :05, :45, 9:11, 9:19, 9:36, 10:01, 10:42, 10:30. 2:06:00 or 9:01 mpm pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| 4 am run with Ryan. 50 and cool. easy effort. 10.13 miles in 1:34:56 or 9:22 mpm. 8:33, :39, :57, 9:01, :07, :28, :42, 10:04, 10:04, 9:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 am run by myself. 39 degrees. 5 evenly split 9 mpm miles. 45:07
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 4:30 am run by myself. 39 degrees. 7.50 miles in 1:06:22 or 8:51 mpm. Evenly split with this exception of a couple of strides.
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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 |
| 4:30 am run by myself. 60 and nice. Very easy 9:30 mpm pace.
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| Brooks Adrenaline Miles: 5.00 |
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| | Race: |
Carmel Marathon (26.2 Miles) 03:08:41, Place overall: 37, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| 7:30 am race. Joe Bell went with me to this one. Mid 40s at start. around 70 and sunny at finish. 65% humidity. Overall, pretty good race conditions.
Miles 1 to 4: 7:07, 7:13, 7:26, 7:08. I started with the 3:10 pace group. There were about 15 of us. Seemed to be a wide range of experience in this group. Two newbees, Two with 30+ marathons under there belt and those of us in between there. My plan today was to stick with the group until 16 miles and then kick up the pace to 6:45 or so. I struck up a conversation with a guy named Mike from Nashville. We had lots in common. 38, two young children, trying to BQ. First four miles essentually went as planned.
Miles 5 to 8: 7:10, 7:12, 7:16. 7:25. The run takes us through some nice neighborhoods. The course is flat with just a few rolling nolls. I'm feeling pretty good at this point. However, after taking a gel at 7, my stomach is not handling it very well today for some reason.
miles 9 to 12: 7:28, 7:10, 7:20, 7:15. temps are coming up as well as a good breeze from the south. I'm intensionally drinks as much water as possible. Not used to the warmth yet coming out of winter training. The group is still in tact at this point.
miles 13 to 16: 6:56, 7:05, 7:09, 7:00. chris the pace setter has picked up the pace a little. The group starts breaking apart just a little. We pass the half at 1:35:03. Gels are not digesting very well. i also develop a side stitch. Not bad but still very noticable. I leave the group within mile 16 with hopes of not being swept up by them later in the race.
miles 17 to 20: 6:46, 6:59, 6:59, 6:59. course runs on people trails through a wooded area that opens back up into a residential area, then back to commercial. miles 19 and 20 wind in our face.
miles 21 to 24: 6:56, 7:05, 7:15, 6:54. My legs are starting to feel a little fatigued. Still dealing with digestion issues. I take a couple of gels in this stretch, but feel like they are going to come back up at any time. To my suprise, I pass Joe in mile 23. He had a rough day.
miles 25, 26, finish. 7:28, 7:57, 1:35. We finish downtown. I feel a little more broken down today than last month. I was hoping to finish in the 3:05 to 3:06 range. However, two sub 3:10 marathons in 4 weeks... I'm ok with that.
first half 1:35:03
Second half 1:33:38
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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 |
| 4 AM run by myself. 60 degrees and rain. First time back in the running shoes after saturdays race. legs are tender. Easy pace 46:28 for 5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM miles on the new cross country course out at freeman field. 9:15, 7:23
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM miles around the nieghborhood. trying to get back into running after a couple of weeks off. 9 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| AM run by myself. 4 am and 54 degrees. I'm trying to get back into the morning thing after starting a new full time job, a new part time job, and soccer season has started all this month. I'm the local rec director as well as coach for two u6 teams. It's amazing how there is little time left to run. I like to sleep some too.
3.75 miles in 33:44
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM run with Ryan. 4.75 miles in 42:34 or 8:59 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM run before soccer.around the highschool. Organizers were getting the Seymour half marathon ready. 6.9 miles in 1:01:13 or 8:52 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 4.00 | 0.00 | 0.00 | 9.15 |
| AM run by myself. 9.15 miles total 4x1mile repeats. 6:14, 6:09, 6:00, 6:04
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| AM run by myself. out to freeman field soccer field and back from JayC food store. most of the run was on trails, turf, and fields. 9:09 mpm average.
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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 |
| AM run with ryan. 9:11, 8:48, 8:42, 8:46, 8:50, 8:57. 8:53 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| AM run with Ryan. 8:33, 8:43, 8:55, 8:45, 9:14, 2:15 or 46:32 for 5.25 miles. Then 2x0.5 miles 2:58, 3:26
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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 |
| AM run by myself. 9:29, 9:29, 9:20, 9:20, 9:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| AM run with ryan. 8:01, :18, :30, :28, :52, 9:13 59:11 for 6.85 or 8:30
Lunch. 3.2 miles at mutton creek. 7:59, 7:39, 7:42 or 25:04 for 3.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM run by myself. 7.25 miles at about a 9 minute pace. Garmin Connect is not working so I'm not sure on the details
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM run by myself. 7.25 miles in 1:04:39. 9:01, 8:56, 8:59, 8:50, 8:53, 8:56, 8:51. 8:55 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM run at lake cumberland. Very hilly 4 miles in 44:26 or 11:06 mpm
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| Brooks Adrenaline Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM run at lake cumberland. same run as yesterday 4.1 miles in 37:04 or 9:02 mpm
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| Brooks Adrenaline Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM run with Ryan. 10.5 miles in 1:36:42 or 9:13 mpm
8:22, :19, :35, :44, :35, :59, 9:34, 9:31, 10:13, 10:35, 5:06 (for 0.5)
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| Addidas Orange Flat Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| AM run by myself. I was pretty tired and wiped out. not even going to record the pace here. too embarrassing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM run around Mutton Creek. 8:55, 9:20, 8:55, 9:04, 8:53, 8:53, 9:14, 9:32 9:07 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Mid day run by myself around Mutton Creek. 86 degrees and sunny. My first hot weather run this year. 9:00, :14, :44, 10:04, 10:24, 10:00, 10:20, 10:38, 7:55 (for 0.75 mile) 9:59 mpm avereage
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| PM run by myself around mutton creek. 84 degrees. 5.2 miles in 49:19 or 9:27 average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM run by myself. 69 degrees and 100% humidity. 5.2 miles in 56:03 or a 10:47 average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| pm run by myself around mutton creek. 5.15 miles in 50:14 or 9:45 average
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| Brooks Adrenaline Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| run over lunch break. 8 miles in 1:17:36 or 9:37 mpm
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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 |
| am run around Mutton Creek nice and cool. 5 miles in 49:45 almost a 10:00 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM run with Ryan. cool this morning. 9.5 miles in 1:31:57 or 9:40 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 5.21 |
| Lunch run to gps possible trails for the City of Seymour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM miles before work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM miles before work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run with Joe Bell 6 oclock and 73 degrees. 8:37, 8:55, 9:07, 8:59, 9:11, 9:03, 9:00. 7 miles in 1:02:54 or an 8:59 mpm pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| PM run home from work. 7.8 miles in 1:18:20 or 9:58 mpm pace. 86 and humid | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| AM bike/run/bike to work. 6 miles on the bike (6 miles i 24 minutes), then 2.6 mile run around the highschool (2.6 miles in 26 minutes), then 1 mile to work on bike. | |
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| | Race: |
Sun Run 5k (3.13 Miles) 00:19:54, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 3.13 | 0.00 | 4.88 |
| AM run starting at st. Bartholomew's in Columbus, Indiana. The race was to raise money for the churches haiti mission trip. 8 oclock start 71 degrees and 100% humidity. sunny. I started out the first mile easy knowing that the humidity was high. medium effort 6:09 for mile 1. effort was increased for mile two. However, pace didn't increase. 6:26 mile three heat and humditiy was getting to everybody. 6:32 and (0:46 seconds for 0.13) Fun race and it was nice to chat with my buddy Joe Bell | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM run before church. very slow 1:09:31 for 6.5 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM run before Heidi goes to work. I am stuck at home today with no daycare for the kids. The kids (and I) are excited to be home today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run around Mutton Creek. 6 am 68 degrees and 100% humidity.
9:00, 9:08, 9:02, 8:52, 8:32, 8:37, 8:53 or 8:52 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM run around Mutton Creek. 5 am and very humid 75 degrees. Slow today. 10:14, 10:51, 10:52, 10:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM run around Mutton Creek. 68 degrees and 100% humidity. 10:30 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM run after work 84 degrees and 80% humidity. Run around Mutton Creek.
8:55, 8:42, 9:43, 10:50, 11:12, 10:26, 9:30 or 9:56 MPM
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| Am run around mutton creek | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.26 | 0.00 | 0.00 | 0.00 | 6.26 |
| Am run around mutton creek | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 5.13 |
| Pm run around mutton creek |
| K Swiss Blades Miles: 5.13 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM run with Heidi in Freeport ME.
|
| K Swiss Blades Miles: 4.00 |
| |
|
| | Race: |
Shipyard Old Port Half Marathon (13.1 Miles) 01:34:19, Place overall: 161, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| This race was in Portland ME. I had not been training on a regular basis since my last marathon in April. mainly I hadn't logged any long runs. Weather was a nice 66 degrees with 83% humidity. My wife and I were celebrating 10 years of marriage with a nice weekend away from home (and the kids) with a race.
I started out at my normal half pace. 6:36, 6:39, 7:27 (uphill), 6:22 (downhill), but then quickly started to feel the lack of preparatioin. The run was very scenic through old downtown Portland. many, many waterstops. There were two nice size hils at 2 and 6 miles. By the end I just didn't have the legs to finish sub 1:30. 7:45, 8:17, and 8:06 for the last three miles.
1:34:19 overall.
We finished the day off by touring lighthouses and 2 hours of kayaking in the bay.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5 am run in Freeport ME. 66 and 94% humidity. legs are very sore after yesterdays race. Just trying to get everything to work again.
11:14, 12:01, 12:58
|
| K Swiss Blades Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4am run by myself at the highschool. Starting my training for fall marathon. Just building base today.
9:11, 9:09, 9:51, 10:15, 10:16, 10:33, 11:02, 11:23 or 10:13 mpm
|
| K Swiss Blades Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| PM run from work around the highschool then home. 9.4 miles in 1:31:05 or 9:42 mpm
|
| K Swiss Blades Miles: 9.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| am run to work. 5.75 miles in 53:17 or 9:17 mpm
|
| K Swiss Blades Miles: 5.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in am in the hills of kentucky in the rain. 51:39
|
| K Swiss Blades Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM run. I was trying to do 8x0.33 mile repeat, but the heat got to me.
repeats: 2:21 (7:09 mpm), 2:32 (7:38), 2:49 (8:17)
7 miles in 1:08:49 or 9:50 mpm
|
| K Swiss Blades Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 4 AM run by myself. Kind of wiped out after a hot pm run yesterday. 5.5 miles in 1:04:55 or 11:48 mpm. Yes very very slow but it is done
Pm run around neighborhood. 2.25 miles.
|
| K Swiss Blades Miles: 7.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4 am run by myself. 5.5 miles in 55:02 or 10:02 mpm
|
| K Swiss Blades Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Late pm run before the storms moved in. I wanted to run 18 miles, but the lightining sent me home after 12.
9:07, :06, :18, :12, :47, :39, :46, :57, 10:46, 11:06, 11:34, 12:04
12 miles in 2:01:35 or 10:08 mpm
|
| K Swiss Blades Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 4 AM run before church and the storms rolled through again. very slow.
10:26, 11:08, 11:26, 11:38, 11:58, 12:32, 6:20 (for a half)
6.50 in 1:15:30
6pm group bike ride with Joe Bell, Matt rhodes, and my brother Aaron. Aaron and I rode 27 miles.
|
| K Swiss Blades Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 4:30 am run around mutton creek.
8:56, 9:01, :18, :29, :28, 10:08, 10:40, 8:09 (for .75 mile)
9:42 mpm
|
| K Swiss Blades Miles: 7.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| 4 am run with Ryan. 4.65 miles in 42:16
PM run with Heidi 3.25 miles in 33:03
|
| K Swiss Blades Miles: 7.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| AM run by myself. 7 miles in 1:06:44
PM run by myself 4.7 miles in 40:24 or 8:37 mpm
|
| K Swiss Blades Miles: 11.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| AM run at my parents. 9.4 miles in 1:24:47 or 9:01 mpm
|
| K Swiss Blades Miles: 9.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| AM run before church. 9.6 miles in 1:27:33 or 9:07
|
| K Swiss Blades Miles: 9.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| AM run before work. 14.2 miles in 2:17:36 or 9:41 mpm
8:40, :41, :46, :59, :38, 9:07, 9:29, 9:50, 9:40, 10:24, 11:10, 11:41, 11:07
|
| K Swiss Blades Miles: 14.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run by myself. 9:29, 8:38, 8:59, 9:05, 9:02, 9:16, 9:50 or 1:04:26 for 7 9:12 mpm
|
| K Swiss Blades Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 4 am run with ryan.
8:58, 8:58, 8:57, 9:21, 9:20, 9:50, 10:47 2:51 or 7.25 miles in 1:09:09 or 9:33 mpm
|
| K Swiss Blades Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| PM run around the neighborhood. 4x1mile repeats with half mile active recovery.
6:35, 6:49, 7:05, 7:06
8 miles in 1:07:15 overall or 8:22 mpm
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM run by myself. Rough weekend for training. I was just not in the mood. On top of that, I did not control my diet. Therfore today was just a mental victory to get up and run.
7.8 miles in 1:21:24 or 10:25 mpm
|
| K Swiss Blades Miles: 7.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 4 am run by myself.
9:04, 9:20, 9:19, 9:51, 9:44, 9:51, 10:00, 9:44, 9:59, 10:20 10:29 or 11.15 miles in 1:49:59
9:47 MPM
|
| K Swiss Blades Miles: 11.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
| 4 AM run by myself. 9:29, 9:17, 9:24, 9:34, 9:46, 10:04, 10:20, 9:52 or 7.95 miles in 1:17:50 or 9:48 mpm
|
| K Swiss Blades Miles: 7.95 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM run before going to church. 7 miles in 1:02:25 or 8:55 mpm
|
| K Swiss Blades Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM run around mutton creek
9:10, 8:57, 8:59, 8:57, 8:54, 9:09, 9:08, 9:51, 9:24, 9:54, 10:51, 11:08, 8:49 (for 0.75) 2:03:07 for 12.75 or 9:39 mpm
|
| K Swiss Blades Miles: 12.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM run in Shelbyville at my parents house.
8:52, 8:59, 9:04, 9:51, 10:24, 10:34, 10:38, 10:51 (3:44) or 8.3 miles in 1:23:00 or 9:57 mpm
|
| K Swiss Blades Miles: 8.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM run by myself in mutton creek. I turn my ankle on some uneven pavement on the first lap. Made for a slow painful run this morning.
9:29, 9:53, 10:39, 10:28, 8:25 or 4.75 miles in 48:55
|
| K Swiss Blades Miles: 4.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 4AM run with Ryan. Left foot and ankle still purple and puffy from turning it under on Monday. However, it doesn't feel too bad.
8:59, 8:44, 8:51, 8:55, 8:46, 9:46, 10:04, 10:42, 10:30
9.25 miles in 1:27:59 or 9:31 mpm
|
| K Swiss Blades Miles: 9.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM run by myself around mutton creek.
9:08, :26, :42, 10:00, 10:21, 11:05 (3:42) or 6.3 miles in 1:03:27. 10:02 mpm
|
| K Swiss Blades Miles: 6.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| am run at the highschool by myself.
9:01, 8:55, 9:06, :01, :28, 10:01, 10:22, 10:49, 10:39, 10:32, (3:11) 10.3 miles in 1:41:09 or 9:50 mpm
|
| K Swiss Blades Miles: 10.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| |
| K Swiss Blades Miles: 7.85 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM run by myself before church.
8:40, :38, :49, :33, :41, :47, :43, :36, :07, 7:58, 8:13 (1:58) or 11.2 miles in 1:35:48 or 8;33 mpm
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM run with ryan. 9:11, :14, :23, :42, :39, (3:06)
50:17 for 5.3 miles or 9:29 mpm
|
| K Swiss Blades Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM run around mutton creek.
9:11, :32, :47, :58, 10:22, 10:47, 9:49, 11:08
1:20:40 for 8 miles or 10:05 mpm
|
| K Swiss Blades Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM run at the highschool
8:12, :30, :53, 9:08, 9:11, 9:32, (4:46)
58:15 for 6.5 or 8:58 mpm
|
| K Swiss Blades Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.34 | 0.00 | 0.00 | 0.00 | 10.34 |
| AM run along the 'new' hwy 80 in somerset.
9:13, :14, :14, :24, 32, 8:53, 9:37, 9:46
1:26:46 for 9.34 or 9:17 mpm
1 mile up the boat ramp to get truck
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| run up the boat ramp
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| run up the boat ramp
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| am run:
9:02, :02, :06, :38, 10:09
9:25 mpm average
|
| K Swiss Blades Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| Run before church.
9:04, :09, 8:37, 9:23, 9:17, 9:04, 10:15, 9:55, 11:37 (8:48)
1:35:11 for 9.65 miles or 9:51 mpm
PM run: 9:26, :36, :59, 10:25, 11:01
51:37 for 5.10 or 10:07 mpm
|
| K-Ruuz1 Miles: 9.65 | K Swiss Blades Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| AM run around Mutton Creek. Very cool out. I'm attempting 2 a days. Maybe that will help bump my mileage.
8:46, 8:40, 9:23, 10:20 (7:26)
44:37 for 4.71 or 9:29 mpm
PM run: 9:30pm start. 64 degree and calm. Run at the highschool by myself. 8:55,:15,:26, :40, :41 or 8:36 mpm
|
| K-Ruuz1 Miles: 4.70 | K Swiss Blades Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| 4am run with Ryan at the highschool. 55 degrees. 8:04, :00, :16, :30, :57, 9:31, 9:32 (4:58)
7.5 miles in 1:05:51 or 8:47
PM run: 3.15 Miles in 26:31 or a 8:25 mpm pace. 8:26, 7:46, 9:08
|
| K Swiss Blades Miles: 10.65 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| PM run around neighborhood: 48:41 for 5.1 or 9:33 mpm
|
| K Swiss Blades Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM run: 5.1 miles at lunch in 49:03 or 9:37 mpm average. I ran from JayC through Freeman Field and back. Cool and breezy.
9:00, :36, :18, :56, 10:10
PM run around the neighborhood: 3.2 miles in 28:04 or 8:45 mpm
|
| K Swiss Blades Miles: 8.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.35 | 0.00 | 0.00 | 0.00 | 13.35 |
| AM run at Patoka Lake on SR 145: 9:27, 9:51, 9:01, 9:09, 9:22, 9:18 (4:13). 1:00:23 for 6.35 miles or 9:31 mpm
PM run from boat ramp to visitor center and back at patoka lake. very hilly. 8:53, 9:35, 9:01, 9:09, 7:02, (4:42 recovery) 7:23 (4:44). 7 miles in 1:00:33 or 8:39 mpm
|
| K Swiss Blades Miles: 13.35 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM run at Patoka Lake. Hilly and very cool 43 degrees.
8:47, 9:24, 8:41, 9:36, 9:14, 9:55, 9:02 10:37. 1:15:19 for 8 miles or 9:25 mpm
|
| K Swiss Blades Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 0.00 | 0.00 | 0.00 | 9.45 |
| AM run by myself. A cool morning in the 40s. 8:38, :50, :51, :53, :49, :40, :58, :59, 9:12 (4:37). 1:24:32 for 9.45 miles or 8:56 mpm
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| PM run after work. a cool 59 degrees and overcast. legs and body are starting to feel better and responding to higher mileage. 7.75 around neighborhood then 2.4 on cross country course while oviler was at soccer practice.
8:45, :17, :20, :45, :24, :38, :59 (6:58). 1:07:10 for 7.75 or 8:40 mpm
8:13 8:30 (4:01) or 20:45 for 2.4 or 8:36 mpm on grass.
|
| K Swiss Blades Miles: 10.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM run with ryan. 6 miles in 50:40 or 8:27 mpm
|
| K Swiss Blades Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.85 | 0.00 | 0.00 | 0.00 | 11.85 |
| AM run: 11.85 miles in 1:42:57 or 8:41 mpm. 60 and calm. felt pretty strong today.
8:21, 7:55, 8:13, :18, :38, :41, 7:53, 7:57, 9:02, 9:49, 9:21, (8:41
|
| K Swiss Blades Miles: 11.85 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| am run around the highschool by myself before church. 2x10k then just mileage after that.
1st 10k: 48:45
2nd 10k: 47:09
15.5 miles in 2:03:21 or 7:55 mpm
9:30 pm run around Mutton Creek:
8:53, 8:35, 8:34, 9:18, (6:46) 42:08 for 4.75 miles or 8:54 mpm
|
| K-Ruuz1 Miles: 15.50 | K Swiss Blades Miles: 4.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 4:30 am run around the highschool by myself. 52 degrees. body is tired after yesterdays double.
9:05, 9:33, 10:11, 11:07, 11:47 (4:36) 56:20 for 5.4 miles or 10:26 mpm
|
| K Swiss Blades Miles: 5.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4am run with ryan at the highschool 45 degrees and calm. 6.5 miles in 57:08 or 8:48 mpm
8:13, 8:07, :19, :32, :43, 9:43 (5:23)
Lunch run by myself near JayC's 3.5 miles.
|
| K Swiss Blades Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 4:30 am run around the highschool by myself 53 degrees.
7:47, :40, :27, 8:05, 7:45, 8:07
6.1 miles in 47:45 or 7:50 mpm
Also, yesterday I recieved my acceptance into the field of 24,000 that will be running the 2015 Boston Marathon. I'm Super Excited about that :)
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM run with Ryan. I forgot my watch. However, Ryan brought his. 6>25 miles around the highschool.
|
| K Swiss Blades Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| PM run around the neighborhood. 6.4 miles in 50:06 or 7:30 mpm
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM run by myself around the highschool. 58 degrees. no watch. I just ran 8 1.25 mile laps in around 1:38
|
| K Swiss Blades Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| AM run by myself at the Highschool 50 degrees and clear.
8:50, :49, :29, 9:00, 9:19, 9:46, (6:24)
1:00:40 for 6.6 miles or 9:11 mpm
Lunch run at highschool cross country trail.
6:49, :54, 7:03 (2:00)
3.2 miles in 22:48 or 7:08 mpm
|
| K-Ruuz1 Miles: 3.20 | K Swiss Blades Miles: 6.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM run around the highschool crosssountry trail while oliver had soccer practice. 79 degrees and sunny.
8:47, :54, :35, :58, :59
5 miles in 44:18 or 8:51 mpm
|
| K Swiss Blades Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM run with ryan. 63 degrees. 8:18, 8:49, 9:40, 8:44, 8:49, (5:33)
5.6 miles in 49:55 or 8:56 mpm
|
| K Swiss Blades Miles: 5.60 |
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| | Race: |
Oktoberfest 5k (3.1 Miles) 00:19:11, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
| 8am start. Rather cool and breezy feeling 41 degrees. I have not raced a 5k in quite a while, so I wasn't sure what to expect. I warmed up with a 1.5 mile jog, part of which Joe Bell joined me. I haven't ran much with Joe lately either. It was nice to chat. There were about 300 runners. Part of the Crossroads series that seems to draw some good competition.
First mile felt relaxed at 6:02. This wrapped around the High School where I do most of my training. Still within a good crowd of 10 or so runners. Mile 2 I didn't increase the effort any. This mile was with the wind and netted me a 6:17. The last mile I gave everything I had. I noticed that my cardio was not on par with the legs. Probably because of the lack of speed work. This mile into the wind netted a 6:13. the last tenth is a straight shot into the shoot. 0:37. (All times balanced for running long)
19:11 overall
http://connect.garmin.com/modern/activity/605856735
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| 7am run around Mutton Creek.
8:15, :27, :29, :18, :32, 9:01, 9:13. 7 miles in 1:00:17 or 8:38 mpm
PM run around the High School. 55 degrees 9 pm start.
8:39, :43, :51, :38, :54, :40, :39, :56, :52, 9:32, 9:56, 11:11 (5:10)
1:54:46 for 12.5 or 9:12 mpm
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| K-Ruuz2 Miles: 7.00 | K Swiss Blades Miles: 12.50 |
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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 |
| 4 am run around Mutton Creek. 50 degrees or so.
8:55, 9:49, 9:49, 10:35, 11:07 50:17 for 5 miles or 10:03 mpm
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| K Swiss Blades Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9 pm run around mutton creek. 1:24:09 for 9.5 miles or 8:54 mpm
8:36, :34, :39, :40, :45, 9:09, 9:39, 8:19, 9:22 (4:26)
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| K Swiss Blades Miles: 9.50 |
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| | Race: |
Bourbon Chase (Relay) (200 Miles) 32:17:29, Place overall: 323, Place in age division: 199 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| This is a two day 12 person relay. 400 team wave start at Jim Beam distillery. 36 legs following the bourbon trail. Weather was an off and on rain with temps in the 50s and 60s. Our team was MFSB (Must Find Some Bourbon). Our roster had 7 women and 5 guys. All of us were in our 30s, 40s, and 50s (except my brother-in-law which is 28) One member was a no show, another was pregnant and walked her 2 or 3 legs leaving one of the guys to pick up the other. Yet, another was unable to finish. I ran four legs for a total of 26.6 miles. The 11 runners were split into 2 vans. One van was "on" and covering 6 legs while the other was "off" and resting. This meant that there were 5 major exchanges. We all then ran the last block together in downtown lexington.
I Captained the team. I had been packing, and readying things for this race for weeks. My wife and I booked hotel rooms in Lousville for the start, in Danville for the exchange and Lexington for the finish. We also had to get two big vans for runners and gear. On, thursday, I was picking up the vans and shuttling them to my house for the designated drivers to pick up and take to Lousiville. There was an insurance snafoo with van 1. Little did I know that anything over 12 passenger rental vehicles now require additional insurance. Luckily, by coincidince, I had booked a 12 not a 15 at TNT bodyshop. The other van though was a 15 passenger, so I went to Jim's Bodyshop at noon (a bit earlier than planned) to pick it up and go through the additional paperwork. To my suprise, it "was not ready" even though I booked it 3 months ago and verified its availability last week. Around 3:30 I got a call letting me know that they had actually sold the van I booked that day. There are 400 teams renting 2 vans each in this area. No other vans were available. Luckily, my mom was able to help out by driving from Shelbyville to the Indianapolis Airport to rent a van at the last minute (literally), then to Louisville KY. My mom and dad end up driving for us and arrived in Louisville at 11 pm. We had to pick the first 6 runners up at 6am friday morning. Also, as mentioned above, one runner called on monday to back out.
Luckily, that was the end of the major suprises. All went as planned at the check in and our first runner was on his way at 8am friday morning. I headed back to my Hotel room to relax, get a shower, and eat. We picked up the other four runners and headed to Makers Mark for the first major exchange. It was cool, foggy, with a light drizzle. Van 1 was running about 23 minutes behind our schedule. Arnold, my brother-in-law was first up. He was able to make up a couple of minutes. I then ran my leg. 9 miles starting at 3:37 pm. This was a little hilly and a net gain of 100 ft elevation. 61 degrees with a 5 mph cross wind.
6:56, :47, :28, :53, 7:18, 7:01, 7:40, 7:05, 6:41. Nine miles in 1:02:52 for a 7:00 mpm pace
http://connect.garmin.com/modern/activity/610894429
Arnold picked up the additional leg. Our van finished around 7pm and we went to the Danville hotel to shower, eat and rest up.
(go to tomorrows blog for the rest of the story)
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| | Race: |
Bourbon Chase (200 Miles) 32:17:29, Place overall: 323, Place in age division: 199 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 16.75 | 0.00 | 0.00 | 17.75 |
| (Continued from Friday)
12:00 am. I wake our team, call van #1 and get ready for another day of relaying. It's 51 degrees, dark, and raining quite hard. Van #1 has had a long night. They were ready for down-time in the hotel. Cindy spent 1:48 minutes covering her leg in pouring down rain. (just over 14 mpm). This again put van #1 about 25 minutes behind schedule. Again, Arnie led us off starting at 12:56am. He cranked out a 22 minute 3.5 mile leg. (6:23 mpm pace). I was next. My leg went straight up US 127 with a nice wide shoulder 5.7 miles. I had a 5 mph headwind, but net slight downhill.
Leg 20: 6:34, 6:54, 7:25, 7:42, 7:12, (5:42) 41:05 or 7:13 mpm
http://connect.garmin.com/modern/activity/610894447
I then picked up the extra leg after Tim and Heidi had run. This was on Kentucky backroads. kind of narrow and right in the middle of the night. However, the moon was very bright. 3:30 am start in the middle of no where; finishing at the beautiful Four Roses distillery. They had bourbon balls for tasting. They were great!
Leg 23: 6:40, 7:05, 7:22, 7:44 (1:04). 29:58 for 4.13 miles or 7:15 mpm
http://connect.garmin.com/modern/activity/610894473
We finished our leg a little after 5 am and handed off to van #1. Again making up 23 of the 25 minutes that we were off. My team ate at the huddle house while I slept in the van. Gel shots and bourbon balls at 4 am were doing a number on my stomach. We then went back to the Danville hotel for a shower and a little down time.
9:30 am: back up and to the van we go for the last exchange. Arnie, led us off scorching his first leg again. Shannon picked up the additional leg this time giving me a little time to prepare for a difficult 7.8 mile hilly run through horse country. By now, the faster teams are catching the slower teams. There are literally over 500 15 passenger vans at the major exchanges now. Roads are full of vans and runners. The weather is a very nice mid 50 overcast day. The long night is paying dividends with great scenery and lots of excitement. There are runners with all abilities mixed together on the road now.
It's now 12:57 pm 55 degrees and an 11 mile per hour head wind. I'm standing on History Main Street, Midway, Ky. I see runners in costume, carrying an American flag, and a guy in just a speedo pass as I'm waiting for my handoff from Shannon. I pick a runner that I would like to pass out of the crowd as I take off. I'm quite stiff from the prior three legs and van rides. I decide to dial back my anticipated pace to 7:30
Leg 33: 7:01, :40, :11, :15, :48, 8:02, 7:29, (5:47). 7.79 miles in 58:17 or 7:29 mpm
http://connect.garmin.com/modern/activity/610894507
I never catch the runner I wanted to pass. He finishes about 100 yards in front of me. His time had to be almost identical to mine. Tim, Heidi and Shannon finish their legs. We join Shannon for the last block of the race and finish together. I had calculated that we would finish at 4:05 pm on Saturday. We finished at 4:17pm. There is Bourbon sampling and a huge block party in downtown Lexington at the finish line. 3 of our members stay. I however drive the runners back that are tired and just want to go home. Heidi and I get home around 9pm.
I would love to run this relay again. It was so much fun. There is so much to see and do. If you get a chance to compete in this event, do it.
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| K-Ruuz2 Miles: 12.65 | K Swiss Blades Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run around mutton creek. Legs are still tight and sore from the relay. 7 miles at a 10 minute pace to shake things out a bit.
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| K Swiss Blades Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 55:07 over lunch.
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| K Swiss Blades Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM run while getting new tires on my truck in Haines City FL. We had a blow out on I-4 on the way down to Orlando. Luckily it was only about 20 miles from our destination and during the day. I had put off buying a new set of tires. Paying the price now.
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| K Swiss Blades Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| PM run along St. Petes Beach in Florida. a beautiful 78 degree day. 5.50 miles with two half mile repeats.
8:39, 8:55, 9:14, 9:14 then 3:10, 3:11. or 5.50 miles in 47:18 an average of 8:36
then 3.6 miles 8:46, 9:19, 8:15 (5:47)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 0.00 | 0.00 | 0.00 | 3.15 |
| 4:30 am run around mutton creek. a cool 40 degrees. I'm trying to just get back in the groove today. three overnight stays in a vehicle in 8 days has taken a toll on me.
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| K Swiss Blades Miles: 3.15 |
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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 |
| am run at the high school. 5 miles trying to get back into a training schedule.
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| K Swiss Blades Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.25 | 0.00 | 6.25 |
| 4 am run. 71 degrees. 6.25 miles in 57:57 or 9:16 mpm. 10x1minute at 5k effort with 2 minnute run off recoverys. distance per minute
0.16, .15, .15, .15, .15, .16, .14, .14, .15, .14
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| K Swiss Blades Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 50 Degree 4am run around the high school. Easy miles at 9:41 mpm average
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| K Swiss Blades Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run before church around Mutton Creek. 25 degrees 7 miles in 1:07:44 or 9:41 mpm
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| K Swiss Blades Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM run around Mutton Creek before work. 4.75 miles in 43:38 or 9:09 mpm
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| K Swiss Blades Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 2.50 | 0.00 | 0.00 | 5.10 |
| pm run in the rain. 5.1 miles in 42:31 or 8:26 mpm. 5x 0.5 mile with 0.25 mile recovery
3:18, 3:30, 3:36, 3:40, 3:42
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 4:30 am run around Mutton Creek 6.25 miles in 56:12
8:48, 8:49, 9:07, 9:14, 8:58, 8:51, (2:23)
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| K Swiss K-ona Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Mid-day run around Mutton Creek. start with easy effort working up to moderate to difficult.
9:07, 9:10, 9:14, 8:59, 8:04, 8:09, 7:59 1:00:03 for 7 miles or 8:40 average
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| K Swiss Blades Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| AM run before work 4.9 miles in 45:04 or 9:11 mpm 37 degrees
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| K Swiss K-ona Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.25 | 0.00 | 0.00 | 6.25 |
| mid day run in the rain. 10x 0.25 mile with 0.15 recovery.
1:37, 1:38, 1:38, 1:48, 1:39, 1:47, 1:41, 1:51, 1:42, 1:59
6.26 miles in 52:35 or 8:23 mpm average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| 4:30 am run around Mutton Creek. 35 degrees and calm. A recovery run from yesterdays repeats. 4.8 miles in 47:23 or 9:49 mpm
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| K Swiss K-ona Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Mid-day run around Mutton Creek. 27 degrees and clear. 8.6 miles in 1:20:33 or 9:24 mpm
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| K Swiss Blades Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM run before church 30 degrees and cloudy. 8 miles in 1:14:48 or 9:21 mpm
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| K Swiss K-ona Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 4:30 am run around Mutton Creek. 30 degrees and snowing. I wore the YakTaks today.
9:32, 10:25, 11:27, (3:20) 10:41 mpm
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| YakTrak Miles: 3.25 | K Swiss Blades Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| PM run 36 degrees with 20 mph wind. 8:34, 8:48, 9:01, (3:04)
8:56 mpm
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| K Swiss K-ona Miles: 154.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 4:30 am run around Mutton Creek. 25 degrees and breezy. 9:22, 9:07, 9:33, 9:34, 9:31, 10:18, (2:30)
59:58 for 6.25 or 9:36 mpm
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| K Swiss K-ona Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| am run. 25 degrees. 6.25 miles in 59:58 for 6.25 or 9:36 mpm
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| K Swiss K-ona Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM run before church. 48 degrees. 1:01:44 for 6.25 or 9:51 mpm
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| K Swiss Blades Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM run around St. Meindrad. Very hilly.
7:37, 8:28, 8:31, 8:56, 9:01, 9:36 (3:01)
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| K Swiss K-ona Miles: 6.25 |
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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 |
| AM run with Ryan Holle. 30 degrees and calm. Both of us just trying to get back into a good running routine. No land speed records here. Just an easy 5 miles in 48:29 or a 9:42 mpm average. I'm looking at working with a personal trainer through the winter to get ready for the Boston Marathon.
Very excited to get back into a routine.
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| K Swiss Blades Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| AM run with Ryan Holle. 6.15 miles in 55:20 minutes or 9:10 mpm 33 degrees and calm.
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| K Swiss K-ona Miles: 6.15 |
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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 |
| AM run with Ryan Holle. 35 degrees 4:10 am. Just an easy 9 mpm run.
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| K Swiss Blades Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 4:00 am run by myself in the rain around Mutton Creek. 37 degrees. 6.25 miles in 1:00:46 or 9:43 mpm
8:30 pm run with Ryan around Mutton Creek. 3.25 miles in 28:57 or 8:49 mpm ave
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| K Swiss Blades Miles: 3.25 | K Swiss K-ona Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM run through Mutton Creek. 39 degrees and sunny. 10.25 miles in 1:35:30 or 9:19 mpm average
8:32, 8:54, 9:15, 9:35, 9:20, 9:16, 9:29, 9:08, 9:52, 9:35 (2:31)
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| K Swiss K-ona Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM run before church. Kind of a misty rain. 8 miles in 1:22:00 or 10:16 mpm.
9:28, 9:29, 9:43, 10:19, 10:13, 10:36, 11:19, 10:52
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| K Swiss Blades Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| AM run by myself around Mutton Creek. 42 degrees and quite warm for this time of year. 7.75 in 1:16:07 or 9:43 mpm
9:09, :00, :30, :47, :34, 10:06, 10:09, (8:51)
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| K Swiss K-ona Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| AM run with Ryan around the high school. 48 degrees. 6 miles in 54:38 or 9:06 mpm
8:18, 8:22, 8:30, 9:02, 9:34, 10:45
PM run by myself around mutton creek 36 degrees. 4.75 miles in 43:56 or 9:16 mpm
9:00, 8:19, 9:37, 9:35, (7:24)
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| K Swiss Blades Miles: 6.00 | K Swiss K-ona Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM run by myself around mutton creek. 27 degrees and overcast. 7 miles in 58:35 or 8:25 mpm
7:51, 8:06, :19, :25, :59, :35, :31
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM run with Ryan at the high school. 4;15 am and 27 degrees. Legs are sore from yesterdays PM run.
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| K Swiss K-ona Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 4:30 AM run to my strength trainer. 1.5 miles
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| K Swiss Blades Miles: 1.50 |
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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 |
| AM tempo run by myself. 30 degrees and sunny. 9:02, 9:00, 9:01, 9:03, 8:53, 8:29, 8:04, 7:28, 9:24, 8:58, 8:40, 8:54
1:45:50 for 12 miles or 8:49 mpm
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| K Swiss Blades Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run after church in Muscatatuck National Park. sunny and 32 degrees. 7 miles at a 10 mpm pace. legs are sore from pushing the pace yesterday.
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| K Swiss K-ona Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM run by myself around the high school. Very slow due to weekend runs. 4.75 miles in 51:32 or 10:49 mpm
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| K Swiss K-ona Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM run around Mutton Creek. 40's and light misty rain. 1:07:15 for 7 miles or 9:37 mpm
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| K Swiss Blades Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM run at St. Meindrad. Hill run around the Archabbey. sunny and 42 degrees.
8:15, 9:09, 8:42, 8:27, 10:06, 8:57 (3:21) 6.25 miles in 57:00 or 9:07 mpm
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| K Swiss K-ona Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4am run to Carols for strength training. 1.5 miles
Noon run around cemetery. 3.40 miles
5 pm run at Muscatatuck Wildlife Refuge. 4.10 miles
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| K Swiss K-ona Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| pm run after church overcast and 33 degrees. legs feel good after a day off.
8:34, 8:39, 9:16, 9:10, 9:24, 9:34, 9:50, 9:48, (6:16) 8.6 miles in 1:20:36 or 9.20 mpm
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| K Swiss Blades Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| AM run with Ryan. 27 degrees. High school area run.
8:32, 8:45, 8:38, 9:01, 10:00, (7:33) OR 52:31 for 5.75 miles 9:09 mpm
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| K Swiss K-ona Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
| afternoon run after work. 30 degrees and clear. 5 miles easy then tempo for 2.
8:58, 9:04, 9:10, 9:02, 8:46, 7:37, 8:01, 9:59
1:10:40 for 7.95 miles or 8:53 mpm.
This is the first time in a while that I have pushed the pace and I can tell. I was zapped for the last mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.21 | 0.00 | 0.00 | 0.00 | 3.21 |
| AM run 12 degrees 8:00, 7:54, 9:55 (2:04) or 27:54 for 3.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1773.88 | 126.70 | 23.48 | 0.00 | 1924.06 |
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| YakTrak Miles: 48.30 | Brooks Adrenaline Miles: 112.55 | K-Swiss Miles: 481.32 | Addidas Orange Flat Miles: 18.70 | Addidas Yellow Flat Miles: 58.05 | K-Ruuz1 Miles: 212.49 | NHL Skates Miles: 1.54 | K-Ruuz2 Miles: 128.19 | K Swiss Blades Miles: 571.68 | K Swiss K-ona Miles: 273.55 |
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