| 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 | | 1671.69 | 13.10 | 0.00 | 0.00 | 1684.79 |
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| Nike Wildhorse Miles: 58.10 | Nike Pegasus Miles: 286.60 | K-Ruuz4 Miles: 89.50 | Nike Zoom Streak LT4 (1) Miles: 192.05 | Nike Vaper Fly Next Miles: 210.79 | Nike Zoom Streak LT3 (3) Miles: 59.00 | Nike Zoom Streak LT3 (1) Miles: 9.00 | Nike Zoom Streak LT3 (2) Miles: 70.50 | K-Ruuz5 Miles: 118.55 | Nike Zoom Streak LT4 (2) Miles: 45.35 | Zoom Fly 3 (1) Miles: 498.60 | Nike Matumbo Track Shoes Miles: 11.50 | Nike Pegasus (2) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| 8am trail run. New Years day tradition. There were about 12 of us that ran the trails in PC Park.
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| Nike Wildhorse Miles: 12.30 |
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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 |
| 4:30am run with David from RH. 35 degrees and breezy. 7 mile tempo with 1 M WU and 1 M CD
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 9pm run in our neighborhood. 4.5 miles by myself.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 5:15am run from Rocky Hollow with the group. 50 degrees and raining. 15.5 miles in 2H14M
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with Tony from Rocky Hollow. 32 degrees. 10 miles at an average pace of 7:55 mpm
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| Nike Zoom Streak LT4 (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4am run on SR 27 from the Shell station by myself. 34 degrees
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| Nike Zoom Streak LT4 (1) Miles: 10.00 |
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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 |
| 7:30 pm run in our neighborhood after work. 7.5 miles in 57 minutes or 7:35 mpm
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| Nike Vaper Fly Next Miles: 7.50 |
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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 |
| 7pm run in Lexington after meetings in Louisville. 12 miles at 8:26 mpm pace.
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| Nike Zoom Streak LT4 (1) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 6am run before meeting at Stantec in Lexington. 4.25 miles
6:30pm run after meeting at Stantec in Lexington 4.15 miles.
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| Nike Zoom Streak LT4 (1) Miles: 8.40 |
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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 |
| 7am run in Lexington before Oliver's games start at KBC. Very windy as a storm front blows in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4:30 am run with David. 38 degrees and calm. 8:28 mpm. Ran from the Shell Station
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| Nike Pegasus Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 5am run by myself at home 54 degrees. 9 miles at 8:30 mpm
3:3pm run in Louisville. 5.5 miles at 8:30 mpm
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| Nike Vaper Fly Next Miles: 9.00 | Nike Zoom Streak LT4 (1) Miles: 5.50 |
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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 |
| 4:30 am run with David and Tony. 50 degrees. Intent was to run 8 mile tempo. legs were not feeling it. End up just being time on feet.
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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 |
| 5am run with David in our neighborhood. 30 degrees. 7 miles at 8:17 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 0.00 | 0.00 | 0.00 | 27.50 |
| 5am long run mostly with David and Tony. Partly by myself. 50 degrees and very windy. We ran out Ferguson and then around the bypass. 27.50 miles in 3:44:26 or 8:10 mpm . 1:45:xx through the half marathon point. 3:33:xx through the marathon point.
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| Nike Vaper Fly Next Miles: 27.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with Gordon before church from Saline. 28 degrees and windy. Legs are heavy after yesterday's long run.
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| Nike Zoom Streak LT4 (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.88 | 0.00 | 0.00 | 0.00 | 8.88 |
| Run after the Bridge Conference in Indianapolis on the Monon Trail.
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| Nike Vaper Fly Next Miles: 8.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.16 | 0.00 | 0.00 | 0.00 | 8.16 |
| Run on the Canal in Indianapolis
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| Nike Vaper Fly Next Miles: 8.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Not feeling very good yet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 6am run by myself in our neighborhood before church. 39 degrees. 9:47 mpm. Still recovering from the flu
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| Nike Zoom Streak LT3 (3) Miles: 4.50 |
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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 |
| 4am run with David from the Shell Station 44 degrees and calm. 8:30 mpm. This is the best I have felt since having the flu a couple of weeks ago.
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| Nike Zoom Streak LT3 (3) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from Rocky Hollow. 54 degrees and steady rain. We ran the south main/north main hill loop twice.
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| Nike Zoom Streak LT3 (3) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4:35 am run in Owensboro by myself on business trip. 30 degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 5am run with Tony and Gordon around the bypass. 8:30 mpm
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| Nike Vaper Fly Next Miles: 18.00 |
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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 |
| 6am run with David at PC park for 6.5 miles of Trails. 11:15 mpm
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| Nike Wildhorse Miles: 6.40 |
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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 |
| 6:30 pm run by myself in our neighborhood.
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| Nike Zoom Streak LT4 (1) Miles: 3.00 |
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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 |
| 5am run with David from Saline. 36 degrees and calm. 8:35 mpm
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| Nike Zoom Streak LT4 (1) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 5am run with David from Rocky Hollow. Kind of sluggish feeling.
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| Nike Pegasus Miles: 11.75 |
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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 |
| PM run from home. 60 degress and sunny. I ran the Lee Ford Marina hill.
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| Nike Vaper Fly Next Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5am run in the rain with David from the Shell Station on Sr 27. 50 degrees and raining. 8 miles at an average pace of 8:34 mpm
PM run from home by myself. 3 miles at 10:00 mpm
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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 |
| 5am run with David. Another rainy hill run. 8 miles at 8:34 mpm
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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 |
| 5pm run by myself from my office. slow 10:46 mpm pace
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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 |
| 4:30 am run with David, Todd and Tony. 41 degrees and calm. ran 10 miles from Rocky Hollow at 8:23 mpm
7pm run with Heidi in our neighborhood. 3.20 miles
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| Nike Zoom Streak LT3 (3) Miles: 10.00 | Nike Pegasus Miles: 3.20 |
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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 |
| 5am run from Saline. 45 degrees and windy. 6.25 miles with David and Tony. 8:17 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 5am run with Tony and David from Rocky Hollow. We ran up 27 to Eubank and back. 30 degrees. 8:34 mpm average.
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| Nike Vaper Fly Next Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 7pm run by myself 70 degrees
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4am run with David before heading up to Purdue for CEU's 8 miles at a 8:40 mpm pace
10pm run in the wind and rain after getting up to Purdue. 2 miles in the Miejers parking lot.
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| Nike Pegasus Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
| 5am short run at Road School.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 5am run with David and Tony. We ran the Black Hole and Pumphouse.
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| Nike Pegasus Miles: 14.50 |
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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 |
| 5am run with David. We ran 6x400m on the track in the rain.
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| Nike Zoom Streak LT4 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 5am run with David. We ran E. Mt. Vernon and did 3x1mile repeats. All around 6:55 mpm
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| Nike Zoom Streak LT4 (1) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 5am run with David and Tony. We ran a new route the led us out onto the parkway from 914 to US 27. 12.50 miles in 1h49m or 8:45 mpm
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| Nike Pegasus Miles: 12.50 |
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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 |
| 7am run with Gordon and Nathaniel. 37 degrees and clear. We ran 8 miles at a 8:50 mpm pace
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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 |
| 5am run by myself in the rain around home. 50 degrees. slow 9:52 mpm pace.
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| Nike Zoom Streak LT3 (1) Miles: 9.00 |
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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 |
| 5am run with David and Tony. 40 degrees and clear. We did 6x400m repeats. Legs were tired after mileage from the last few days.
1:58
1:57
1:53
2:00
2:07
2:13
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| Nike Zoom Streak LT3 (3) Miles: 5.25 |
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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 |
| 5am run by myself in our neighborhood. 50 degrees and calm. 9:30 mpm
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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 |
| 5am workout with David and Tony 50 degrees and calm. We ran 4x1mile repeats along East Mr. Vernon.
6:59
6:55
6:55
6:59
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| Nike Zoom Streak LT4 (1) Miles: 8.00 |
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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 |
| Noon run from home. 9 miles in our neighborhood. Temp in the 70's
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| Nike Zoom Streak LT3 (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 5am run with David and Tony. Temp in the 60's which felt hot. Starting at Rocky Hollow we took it to the bypass.
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| Nike Pegasus Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with David from Rocky Hollow. We started in the rain 63 degrees. 10 mile easy run out to Potters Place Church and back.
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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 |
| 5am run with David from the Shell station on 27. 49 degrees and calm. 8:34 mpm
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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 |
| 5:30 pm run on the bypass from Saline to Bourbon Hill. 45 windy and rain. 7x800m. Very unimpressive.
3:14, 3:25, 3:36, 3:39, 3:31, 4:04, 4:34
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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 |
| 5pm run in our neighborhood. Legs are really beat up for some reason. No speed. Just logging miles at this time.
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| Nike Vaper Fly Next Miles: 3.00 |
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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 |
| 7pm run in our neighborhood. Cool but calm. Legs are still beat up a bit. Still trying to ramp up the miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| 5am run from home by myself doing the social distancing thing. 38 degrees but calm and clear. Legs felt more normal this morning.
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| Nike Zoom Streak LT4 (1) Miles: 9.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.05 | 0.00 | 0.00 | 0.00 | 18.05 |
| 6am run from the Golf Course. mid forty's and nice out. Tempo run around the 914 bypass.
7:51, :56, :51, :49, :55, :52, :56, 8:02, 7:58, :55, :59, :59, :42, 8:05, 7:51. :58, 8:26, 8:48 for an average of 8:00 mpm
I took the Crown from Gordon for this segment in Strava.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 6am run from Rocky Hollow. 46 degrees and calm. I ran Pump House road by myself. Slow 9:35 mpm pace. Legs are dead after yesterdays tempo run
7pm run with Heidi in our neighborhood. 10+ mpm pace for 3 miles.
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| Nike Pegasus Miles: 3.00 | Nike Vaper Fly Next Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| 5am run at home. 50 degrees and calm. 6 miles at at 9:25 mpm pace.
7:30 pm run down to the marina and back 3.85 miles with 265 feet of elevation gain.
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| Nike Pegasus Miles: 6.00 | Nike Zoom Streak LT4 (2) Miles: 3.85 |
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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 |
| 8pm run from home. 75 degrees and calm. 9:12 mpm
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| Nike Zoom Streak LT4 (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 5am run by myself on 914 from the Dollar General to Waitsboro and back. 66 degrees. 12.2 miles.
8:49, :28, :23, :23, :31, :44, :58, 9:09, 8:43, :23, :44, 9:13, 9:19
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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 |
| 5am run with Tony and David from Rocky Hollow. 59 degrees. We did 6x1k repeats on Bourne Ave.
4:03, :06, :15, :20, :20, :11
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| Nike Zoom Streak LT4 (2) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 5am run by myself in our neighborhood. 36 degrees and breezy. 12.1 miles at a 8:15 pace
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| Zoom Fly 3 (1) Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 6am 20 mile long run from the golf course. 32 degrees. 8:04 mpm average.
10pm 3 mile run with Heidi. She pushed me to get the 80 mile week in. I don't think I would have completed this week without her support.
Thanks Babe.
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| Zoom Fly 3 (1) Miles: 23.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| HAPPY EASTER EVERYONE
6am run in the rain. 52 degrees. 8.5 miles from Beacon Hill Baptist Church. 8:30 mpm average
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| Zoom Fly 3 (1) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am run in the rain and wind on 914 from Saline. 62 degrees. 10 miles in 1:18:10 or 7:49 mpm
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| Zoom Fly 3 (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| 5am run with Tony and David. 40 degrees. 6x400m repeats at Grace.
1:42, :37, :37, :36, :36, :37
1pm lunch run. Concentrating on Z2 and Z3 HR. 5 miles at 9:15 mpm
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| Nike Zoom Streak LT3 (3) Miles: 5.00 | Zoom Fly 3 (1) Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 5am run with David from Rocky Hollow. 34 degrees and calm. We ran the hill loop. 8:05 mpm
Slow pm run from home 4.50 miles
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| Zoom Fly 3 (1) Miles: 12.50 |
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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 |
| PM run in our neighborhood
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| Nike Vaper Fly Next Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 13.10 | 0.00 | 0.00 | 16.35 |
| 5am run with Tony, Dave, and Gordon. We ran a half marathon that I put together for the DGR Virtual Race. 39 Degrees, windy and spitting rain. We ran from Rocky Hollow up to Science Hill and back on US 27. 629 feet of elevation gain. My legs seemed to work pretty well this morning.
Miles 1-4: 6:53, 6:54, 7:21, 7:24 We were running into the wind and rain for the first few miles. Tony led the pack for the entire run. The rolling hills and elevation gain kept me above a 7 min. pace.
Miles 5-8: 7:18, :24, :26, :07 Wind in our faces through 7.5 miles. It was nice to flip and have the wind to our back. Now just a little more climb until the railroad bridge.
Miles 9 -12: 7:25, 7:16, 6:44, 6:59 Downhill into town also aided by the wind to our backs. Still feeling pretty good.
Finish: Coming into town and seeing the light and the CVS that was our finish line was a welcome sight. Not my fastest half, but definitely a confidence booster. It's been a long time since I've run any "race".
1:33:59
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| Nike Vaper Fly Next Miles: 16.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 7am run in the park with David. 36 degrees to start. We ran (3) loops of roughly 4 miles each trying to set up for next weekend. One lap per hour ultra.
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| Nike Wildhorse Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.65 | 0.00 | 0.00 | 0.00 | 11.65 |
| 5am run with David from Rocky Hollow. 52 degrees and calm. My legs are sore from the 13.1 mile time trial on saturday and trail run on sunday. Just an easy 8:25 mpm pace.
Noon lunch run. 5.15 miles
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| Nike Pegasus Miles: 11.65 |
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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 |
| 5pm run in Louisville. 8:16 mpm 73 degrees
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| Zoom Fly 3 (1) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run in the rain from Rocky Hollow. 53 degrees. North Main South Main hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.65 | 0.00 | 0.00 | 0.00 | 9.65 |
| Lunch run 6.65 miles
7:30 pm run from home. 3 miles
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| 6am 3 miles from home.
7:30 am 4.167 miles with Heidi on the trails in PC park 48:41
8:30 am 4.167 miles with David, Tony, Gordon and Todd 43:11
9:30 am 4.167 miles with the same crew 43:05
10:30 am 4.167 miles with the same crew. 38:32
11:30 am 4.167 miles with David, Tony, Gordon and Jon. 46:23 (Rain)
|
| Nike Wildhorse Miles: 20.50 | Zoom Fly 3 (1) 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 |
| 5am run with David from the Shell Station 37 degrees and foggy. 8 miles at a 8:22 mpm pace
|
| Zoom Fly 3 (1) 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 |
| 5am run from Grace Baptist with Dave. 52 degrees and calm. 8x400m
1:49, 1:53, 1:52, 1:49, 1:48, 1:50, 1:43, 1:47
Legs are still sore from saturday
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6:30 pm run from home. Easy 6
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 5am run with Tony and David. 50 degrees but windy. 5x1mile repeats on East Mt. Vernon.
6:41, :39, :49, :46, :29
Noon lunch run. 4 miles.
|
| K-Ruuz5 Miles: 7.75 | Nike Pegasus Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4:30 am run from Saline on 914. 47 degrees and calm. 8:29 mpm average.
|
| Nike Pegasus Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6am run with David from RH. 45 degrees. We ran 6 miles toward Shopville and back.
|
| Nike Pegasus Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with David from RH. We ran PumpHouse. 60 degrees and pretty this morning. 8:30 mpm
|
| Nike Zoom Streak LT4 (2) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from the Shell station on 27. 60 degrees and calm. 8:03 mpm pace.
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David and Tony. 37 degrees and calm. Hill loop from Rocky Hollow. 7:46 mpm average.
|
| Zoom Fly 3 (1) 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 |
| 6am run with the group. 30 degrees. 4 mile WU. 5k for time 20:29. 2.3 mile CD.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with David. 36 degrees and calm. We ran the black hole from rocky hollow. 8:27 mpm average
|
| Zoom Fly 3 (1) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from the Shell Station on SR 27. 38 degrees and calm. 8:02 mpm average
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with David from Grace Baptist. 6x800s 38 degrees
3:19, 3:20, 3:19, 3:20, 3:19, 3:20
3:19.5 Average
| |
| |
|
| | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with Tony and David from Rocky Hollow. North on 1247 and back on 27 today. 8:00 mpm 53 degrees.
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6am run from home. Temp in the 60's which felt hot. Just a nice easy 8:45 mpm pace.
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| 5am run from the Golf Course to complete a lap around the bypass. 63 degrees and warm. 7:51 mpm
|
| Nike Vaper Fly Next Miles: 18.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 7am run with the group from Beacon Hill. 63 degrees and hot. We ran to Burnside Island and back.
|
| Nike Zoom Streak LT4 (2) Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from the Shell station on 27. 73 degrees and humid. Very windy. Finished in the rain.
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
|
| | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with David from my home. 57 degrees. We ran down to the marina and back.
|
| Nike Zoom Streak LT3 (2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from Grace Baptist 55 degrees. 8x800 repeats
3:07, 3:02, 3:25(shoe came untied), 3:08, 3:12, 3:16, 3:08, 3:15
3:12 Average
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2pm run on 914. It's hot and windy (80 or so). 10 miles out and back from Saline to Beacon Hill
|
| Nike Pegasus Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 7am run on the trails with Dave and Tony 75 degrees. What was supposed to be a 10 mile run out and back to Piney Grove got cut short. I slipped on one of the wet wooden bridges going down hard and injuring my IT Band. I've been diagnosed with "IT Band Syndrome" I'm done running for a few days :(
Mama tells me I can't run trails anymore. I'm too injury prone.
|
| Nike Wildhorse Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 5am run with Tony and David. 70 degrees and humid. First go at running after injury. just easing back in with 2 miles at 9 mpm.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6am run with Heidi in our neighborhood. Very painful running today. Trying to recover from the spill I took in the park
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM run by myself before church. 6 miles in our neighborhood. 8:16 mpm. Still recovering from the fall on 5/23/2020
|
| Nike Zoom Streak LT4 (2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7pm track work at Southern. 78 degrees but calm. 8x800's
3:02, :15, :20, :18, :31, :26, :36, :41
3:24 average
|
| Nike Zoom Streak LT4 (2) Miles: 2.00 | Nike Matumbo Track Shoes Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 8:30 pm run down to the marina and back.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 7am run by myself in our Neighborhood. 72 degrees and humid.
|
| Nike Zoom Streak LT4 (2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from the Shell Station 68 degrees and humid
|
| Nike Zoom Streak LT3 (3) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 5am run with Tony and David from Rocky Hollow. Humid with scattered rain. 8:05 mpm
|
| Nike Zoom Streak LT4 (1) Miles: 6.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6am run by myself in our neighborhood. First run back since being placed on a restriction due to nearly complete torn PCL and torn Quad.
|
| Nike Vaper Fly Next Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 6:30 am run in our neighborhood. Trying to get back into things after leg injury. 4.5 miles at 7:16 mpm pace.
|
| Nike Vaper Fly Next Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5pm track work. 92 degrees. I was shooting for 4 x 800m. Ended up doing 3 x800m before almost puking.
3:05, 3:20, 3:51
|
| Nike Matumbo Track Shoes Miles: 3.00 |
| |
|
| | 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 Heidi. Downhill 5k for time. 21:40
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| mid day run in our neighborhood with Amelia on her bike. 90 degrees and sunny. 7:51mpm
|
| Zoom Fly 3 (1) Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM run in our neighborhood by myself. 4.5 miles for an 8:09 mpm average
|
| Zoom Fly 3 (1) Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with Gordon and David from RH. 8:34 mpm average.
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First run back with David on a Monday in a couple of months. 72 degrees and humid. We ran 6 miles from the Shell Station. 8:30 mpm average.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run with David from Grace Baptist. 74 degrees and humid. 800m repeats
3:27, 3:32, 3:28, 3:36
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from Saline. 6 miles at 8'27" pace.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 0.00 | 0.00 | 0.75 |
| 6am run after riding stationary bike. Not feeling it this morning. 0.75miles
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6am run with Gordon and Isaac. 5k from Bourbon Hill to Lookout Marina. 21'35"
|
| Zoom Fly 3 (1) Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am from RH with Dave. Temp in the 60's. We ran an out and back to Potter's Place.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from Rocky Hollow with David. Temp in the 60's which feels great. 6 miles in 50'46"
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with David. We ran the Black Hole this morning . Still hot and humid.
|
| Nike Vaper Fly Next Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6am run with David and Tony from Saline along 914.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from Grace. Just an easy run around the neighborhoods in that area. 70 degrees and very humid.
|
| Nike Zoom Streak LT4 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from Saline. 74 degrees, humid, and foggy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6am run with Tony from Rocky Hollow. 74 degrees, foggy and humid. We ran up to the parkway and back along US 27. 7:47 mpm average pace.
|
| Nike Zoom Streak LT4 (1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run from the Shell Station with David. 63 degrees which felt good. 8 miles along US 27 at 7:55 mpm pace.
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with David from Grace. 12x400 repeats.
1:42, 1:44, 1:41, 1:39, 1:40, 1:46, 1:40, 1:39, 1:38, 1:44, 1:41, 1:40
|
| Nike Zoom Streak LT4 (1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 5am run with Tony and David from RH. double hill loop. Air temp was much better at 66 degrees.
7:51 mpm
|
| Zoom Fly 3 (1) Miles: 8.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from Saline along 914. 72 degrees and humid again. 8 miles at an easy pace.
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| 6am run with Gordon and Eric Burton. 72 degrees. Run from Beacon Hill Church to Burnside Island and back.
|
| Zoom Fly 3 (1) Miles: 11.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6am run with the Turners, and George Gill. 68 degrees. We ran the Road Home 5k route as a warm up, then as a tempo run. 20:40 for the tempo run.
|
| Nike Vaper Fly Next Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with David from Grace Baptist Church. clear and 68 degrees 3x1 mile
6:51, 6:55, 6:39
|
| Nike Zoom Streak LT4 (1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 6pm run to drop off my car at the charger in Seymour.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 7am run to go pick up my car in Seymour at the charger.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| 5am run with David and Tony from Saline on 914 to the light at Slate Branch. 78 and very humid.
7:44 mpm pace for 8 miles.
|
| Zoom Fly 3 (1) Miles: 8.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
| 6am run with the Turners from Beacon Hill. 70 degrees and humid. We ran the 5k from the top of Bourbon Hill. 20:32
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with David and Tony around Grace Baptist. 73 degrees and humid. We worked in some 200 m repeats which were slow today.
|
| Zoom Fly 3 (1) Miles: 7.00 |
| |
|
| | 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 Heidi in seymour after my brother Aaron's wedding.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Trying to get back to running. 3 miles by myself this morning in our neighborhood
|
| Zoom Fly 3 (1) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 6:30 am run by myself in our neighborhood.
|
| Zoom Fly 3 (1) Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5:30 am run by myself in our neighborhood. Just trying to get back into some type of rythm with running.
|
| Zoom Fly 3 (1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| am run by myself in our neighborhood.
|
| Zoom Fly 3 (1) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run from Rocky Hollow. 54 degrees and the first sign of fall. 7 miles with David and Tony out to Potters Place and back. 7:48 mpm
|
| Zoom Fly 3 (1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from the Shell Station on US 27 with Tony and David. 47 degrees. 6 mile out and back.
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3:30 pm run before leaving Seymour. I ran the new part of Burkart Blvd. which is currently under construction.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 5am run by myself in our neighborhood. Kids go back to school in person for the first time in 7 months today :) 66 degrees and foggy.
|
| Zoom Fly 3 (1) Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from Rocky Hollow with Tony and Dave. 52 degrees and calm. We ran the John Yorlk loop. 6 miles at a 8:30 mpm pace.
|
| Nike Zoom Streak LT4 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5am run with Tony and David from the Shell Station on 27. 47 degrees. I gave blood last night and so 4 miles was far enough.
|
| Zoom Fly 3 (1) Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from Rocky Hollow with David and Tony. 63 degrees and calm. We ran to the college and back. 8:22 mpm average
|
| Nike Zoom Streak LT4 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4:30 am run by myself in our neighborhood.
|
| Zoom Fly 3 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 6am run with Tony from Rocky Hollow toward Shopville on 80. First cold morning. 32 degrees. I turned my ankle stepping off of the side of the pavement about 2 miles in. Toughed it out with lots of walking.
|
| Zoom Fly 3 (1) Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 0.00 | 0.00 | 0.75 |
| Easy run after work with Amelia
|
| Nike Zoom Streak LT4 (1) Miles: 0.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5:30 pm run with Amelia. One mile easy 9:40 mpm, then 5x 400m at the track.
|
| Nike Zoom Streak LT4 (1) Miles: 1.00 | Nike Matumbo Track Shoes Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David on 914 from Saline. 55 degrees and foggy. Just an easy run
|
| Nike Zoom Streak LT4 (1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from Saline. Just and easy 6 on 914
|
| Nike Zoom Streak LT4 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6am run by myself from Rocky Hollow. First long run in a long time. 54 degrees and misting. Started to slow about 9 miles in.
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| Zoom Fly 3 (1) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with Tony, Gordon and David. We ran the Black Hole. 50 degrees
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| Zoom Fly 3 (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5pm run in Louisville while car charges. 8:57 mpm
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| Nike Vaper Fly Next Miles: 5.50 |
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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 |
| 5am run with Tony and David along 27 from the shell station 61 degrees. Legs are heavy
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| Nike Vaper Fly Next Miles: 6.00 |
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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 |
| 5am run with David from Rocky Hollow. 66 degrees and humid. 2 mile tempo
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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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 |
| 5am run with Tony and David. 34 degrees and calm. Long run from RH up 1247 to Science Hill and back on SR 27.
Tony pulled me out a little bit. I'm still building base miles. I feel weak at the end of my runs.
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| Zoom Fly 3 (1) Miles: 14.00 |
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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 |
| 5am run from Rocky Hollow with David. 62 degrees and very windy. Still quite tired from Saturdays run. Fell off hard at the end.
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| Zoom Fly 3 (1) Miles: 9.50 |
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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 |
| 5am run with David from Saline 40 degrees and calm. Easy run from Saline along 914.
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| Nike Zoom Streak LT4 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 0.00 | 0.00 | 0.00 | 9.45 |
| 5am run from Rocky Hollow. Dave Tony and I did an out and back to Potters Place Church with a 4 mile tempo in the middle of the run. 42 degrees and really nice running weather.
7:46, 7:30, 7:39, 7:42
7:30 pm run with Amelia and Heidi 2.25 miles
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| Zoom Fly 3 (1) Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| 7:05 run from the bridge on 90 toward Montecello. I paced Eric Burton through his first marathon. I picked Eric up 8.45 miles in from Gordon Turner. I held Eric at his preferred pace of 8:10 for about the next 16 miles. He started to unravel at 21 miles in. His finish time was 3:44:xx.
42 degrees and calm today. Really beautiful run.
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| Zoom Fly 3 (1) Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with Tony. 52 degrees. 10 miles from Saline to Beacon Hill and back. Legs are heavy after yesterdays run with Eric.
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| Zoom Fly 3 (1) Miles: 10.00 |
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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 |
| 5am run with Tony and David from Rocky Hollow. 53 degrees and calm. Hill workout.
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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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 |
| 5pm run in Louisville while my car charged. 58 degrees. 4 miles at tempo
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am run with David from Rocky hollow. 37 degrees and calm. We ran the 10 mile south loop around 914. 8 15 pace |
| Nike Zoom Streak LT3 (2) Miles: 10.00 |
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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 |
| Pm run with Amelia. 2.5 miles down to the lake and back. 5.25 miles by myself |
| Nike Zoom Streak LT3 (3) Miles: 7.75 |
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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 |
| 5am track work with David and Tony. 44 degrees and breezy. 400, 800, 1200, 1600, 1200, 800, 400 ladder.
1:36, 3:26, 5:13, 6:22, 5:03, 3:17, 1:41
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| Nike Zoom Streak LT3 (3) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 5am run with David from Saline. We ran south on 914 then back on WTLO road. 28 degrees.
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| Zoom Fly 3 (1) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| 5am run with David from RH out to potters place and back. 5 mile tempo.
7:48, :30, :31, :39 :42
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| Zoom Fly 3 (1) Miles: 7.05 |
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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 |
| 6am run with david and tony. 14 miles from Rocky Hollow. lots of hills. The last 3 miles where very tough.
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| Zoom Fly 3 (1) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run by myself. I ran the black hole clockwise at a 9 mpm average pace. Legs are sore from yesterdays run.
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| Zoom Fly 3 (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5am run with Heidi in our neighborhood. 37 degrees and calm. 10 mpm for 4 miles
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| Nike Zoom Streak LT4 (1) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Run from home down to the marina for some hill repeats.
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| Nike Zoom Streak LT3 (2) Miles: 5.50 |
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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 |
| Thanksgiving Morning run with Heidi from my parents house. I ran 6 mile tempo.
7:41, :45, :49, :46, :58, :55
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| Zoom Fly 3 (1) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with Tony and David from Rocky Hollow. 40 degrees. We went up 1247 and back on 27. 8:37 mpm but the last two miles were tough for some reason.
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| Zoom Fly 3 (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 6am run with Tony and David from Rocky Hollow. 37 degrees. We ran out Fergeson and hit 914. 914 to 80 and back in. 8:34 mpm average. Legs felt better today.
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| Zoom Fly 3 (1) Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5:30 am run by myself in our neighborhood. Temp in the 20's and snowing. A dusting on the ground but the streets are just wet. I was supposed to do 16x400. It did not work out well.
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 5am run with David from Rocky Hollow. 25 degrees. 6 mile tempo out to the pallet mill and back.
7:48, :56, :58, :51, :57, 8:13
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| Zoom Fly 3 (1) Miles: 8.25 |
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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 |
| 5:30 am run in our neighborhood. Just 3 easy as a recovery and base builder.
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| Nike Zoom Streak LT3 (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
| 6am run with David and Tony from RH to the bridge on 1247 and back. 28 degrees. I ran for a while with Tony at sub 8 minute pace before backing off. 8:18 for the total run.
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| Zoom Fly 3 (1) Miles: 16.75 |
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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 |
| 6am run with David for RH. 28 degrees. We ran the Black Hole. Body is a little beat down from yesterday.
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| Zoom Fly 3 (1) Miles: 9.50 |
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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 |
| 5am run with David from Rocky Hollow. South Main, North Main hill loop. 32 degrees.
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| Nike Zoom Streak LT4 (1) Miles: 8.00 |
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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 |
| 5am run with David from the Shell Station. 30 degrees. Easy 6 mile recovery at an 8:30 mpm pace.
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| Nike Zoom Streak LT4 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5am run with David. 7 mile tempo from RH. 32 degrees.
7:57, 8:00, 7:55, 8:03, 8:00, 7:55, 8:11
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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 |
| 2 mile shakeout run before tomorrow's long run
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| Nike Zoom Streak LT3 (2) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| 5am run with David around the bypass. 56 degrees which felt hot. Very windy. 3 hours 2 minutes for an average pace of 8:53 mpm
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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 |
| 5am run with David. 37 degrees and clear. Body is still tired from yesterday's long run. 12 miles out Ferg. and around to Bourbon Road.
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| Zoom Fly 3 (1) Miles: 12.00 |
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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 |
| 5am track work with David and Tony. 28 degrees. 8x800
3:12, :24, :24, :23, :25, :28, :29, :29
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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 |
| 5am run with Heidi in our neighborhood 38 degrees and rainy.
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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 |
| 5am run with David and Gordon. What was supposed to be a 15 mile run I cut short at 9.75 miles. Still not feeling 100% after giving blood on Wednesday.
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| Zoom Fly 3 (1) Miles: 9.75 |
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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 |
| 6am run with Tony and David. 39 degrees and light rain. We ran up 2227 to the bridge on 27 and back. 8:40 mpm
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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 |
| 5am run with David. 38 degrees and windy. South Main, North Main hill loop.
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| Zoom Fly 3 (1) Miles: 8.00 |
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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 |
| 5am run with David, Tony and Eric from Saline. 8 easy miles 32 degrees.
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| Nike Zoom Streak LT4 (1) Miles: 9.00 |
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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 |
| 5am run with David from Rocky Hollow. 48 degrees and raining pretty good. It was supposed to be a tempo day but we are both feeling the fatigue from the mileage ramp up. Just ran an easy 8:47 mpm average.
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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 |
| 6am run with Heidi in our neighborhood. Christmas Day, in the snow, 18 degrees. Quite a fun run.
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| Nike Wildhorse Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 10:30am run by myself in our neighborhood. Roads are a little slippery with the melting ice and snow.
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| Nike Pegasus (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 6am run with David from RH. 29 degrees. Long run today. Starting at the RH we ran out college to the bypass and ran the entire loop clockwise. Lots of suffering today.
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| Nike Vaper Fly Next Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am run with David at Grace Baptist. 27 degrees. 6x1mile repeats
7:13, :11, :20, :15, :28, :42
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| Nike Zoom Streak LT3 (2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David and Tony from the Shell Station on SR 27. 38 degrees. Easy 8 miles at 8:33 mpm
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| Nike Pegasus (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4:30 am run with David in the rain from RH. 39 degrees. What was supposed to be a tempo run quickly turned into an endurance run around mile 5.
7:59, :54, :48, :59, 8:12, 9:17, 10:07, 10:29
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1671.69 | 13.10 | 0.00 | 0.00 | 1684.79 |
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| Nike Wildhorse Miles: 58.10 | Nike Pegasus Miles: 286.60 | K-Ruuz4 Miles: 89.50 | Nike Zoom Streak LT4 (1) Miles: 192.05 | Nike Vaper Fly Next Miles: 210.79 | Nike Zoom Streak LT3 (3) Miles: 59.00 | Nike Zoom Streak LT3 (1) Miles: 9.00 | Nike Zoom Streak LT3 (2) Miles: 70.50 | K-Ruuz5 Miles: 118.55 | Nike Zoom Streak LT4 (2) Miles: 45.35 | Zoom Fly 3 (1) Miles: 498.60 | Nike Matumbo Track Shoes Miles: 11.50 | Nike Pegasus (2) Miles: 16.00 |
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