| Location: Thornton,CO,USA Member Since: Jan 22, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: 5k- 16:23 (2011)
8k- 27:33 (2008)
10k - 35:12 (2021)
Half Marathon- 1:16:48 (2018)
Marathon - 2:41:52 (2019)
Half Marathon Count: 22
Marathon Count - 9
Short-Term Running Goals: Run and enjoy it! Long-Term Running Goals: Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1203.90 | 8.00 | 226.50 | 119.85 | 1558.25 |
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| Asics 2130 GT Orange Miles: 571.65 | Asics Hyperspeed 2 Flats Miles: 114.15 | Asics 2130 GT Red Miles: 533.10 | Asics 2140 GT Black/Gold Miles: 273.75 |
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| Night Sleep Time: 745.75 | Nap Time: 18.50 | Total Sleep Time: 764.25 | Weight: 135.38 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 135.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 140.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 135.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| 3 repeat 1600's, 5:41, 5:55, & 5:55, felt pretty good. Im in better shape than i thought this year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| had a good run today. 5 miles in 34:45. A little faster than i wanted for this run, but it works. First marathon training long run tomorrow! only 8 miles though. April 11th, I will be running my first marathon. Shooting to finish first off, and hopefully to get under 2:50
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I felt great the first half of the 8 miles. 27:40 at the turnaround. Then it all fell apart, i think it was the lack of sleep last night and the colder than i thought weather. Whatever it was my legs felt awful the way back. Good time for a rest day tomorrow. |
| Asics 2130 GT Orange Miles: 8.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 135.00 | Calories: 0.00 |
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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 |
| Day off! I really needed it because my legs were gone yesterday for some reason. I was surprisingly very sore all day. 5 tomorrow! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| I went 5 miles today as planned. It was kind of a systems check after saturday's fiasco. I felt pretty good, my legs were kinda sore, but i slowed the pace down to 7:15 min/miles and that seemed to help. Very windy on the way back, right in my face at 30 a steady mph, that made it difficult. Other than that I think saturday gets chalked up as being colder than i expected and that cold caused my legs to cramp. It was 45 degrees, but the windchill was around 32, and yet i still wore shorts then. Should have worn tights or pants apparently and need to pay better attention to the windchill as that seems to have caused cramping in my legs. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 135.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
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Today was a tempo run. 3 miles a GMP -5 seconds. I felt really good, and actually ended up running the 3 miles a lil below my goal time (ended up in 19:10). Not a bad first tempo in this marathon training cycle!
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| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice, laid back 5 miles today in 35:25 (7:05 min/mile). Windy on the way out but nice and decently warm on the way back. Overall, a good day for a run!
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| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 135.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| Today was another tempo run. I ended up around marathon pace (6:28 miles). Much slower than i had hoped for, i was hoping to end up around 18:45, ended up around 19:25. Its okay though looking at the circumstances. It was morning speedwork, which i find is always slower for me. Plus i had a short turnaround on mileage yesterday which was in the afternoon, so i only had about 16 hours between workouts. With that in mind, today was not a bad workout at all, and it did actually feel pretty comfortable. Just got to get my breathing together in this cold air which is always a challenge. Really slow mileage tomorrow! |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 135.00 | Calories: 0.00 |
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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 |
| Laid back 5 miles today. Just didnt have much in the tank. I felt really tired for some reason. I had to stop a few times to get my legs back under me. Tomorrows 11 should be interesting. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 135.00 | Calories: 0.00 |
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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 |
| Bonked big time. Just felt like crap after 8 miles and had to stop periodically. Prolly wont be doing that marathon in April, just not enough time to build properly. Maybe shoot for a summer or fall mary and just concentrate on shorter races til then. |
| Asics 2130 GT Orange Miles: 11.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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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Took the day off. Needed to re-evaluate what races I'll be entering since I will not be running the marathon in April. Instead, I will attempt to run my first in either the summer or early fall. Until then, itll be shorter races, building up to a few halfs. I'm going to build mileage the right way and hope my body responds better. So, next few weeks, mileage will be slowly building.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| The 5 today felt very good. I felt like i was just getting warmed up towards the end of it, which is a good sign. Ran it in 35:55, so around 7:10 pace. Other than a very windy and cold day, this was a good run and it makes for a good start of the week. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 135.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.50 | 0.00 | 5.00 |
| Mile repeats today. Did 3x1600 at 5:40, 5:50, 5:55, then threw in one 800 at 2:40 to finish. Had a mile and a half total warm-up+ cool down. Overall, legs felt great. I could have gone faster, but i have basketball tonight and wanted to not kill my legs. Good stepping stone workout today! |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 135.00 | Calories: 0.00 |
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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 |
| Good run today. legs are a little sore from yesterdays speed work and basketball last night, 2 more wins for our 3 on 3 intramural team! Today was really windy and cold, so i had to get tough to get in the over 6 miles today. More speedwork in the morning. |
| Asics 2130 GT Orange Miles: 6.15 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Very cold today. -4 windchill at the start of my run. Was supposed to do speedwork today, but i was really sore and had shin splits, so decided to move up my easy 3 miles to today and do speedwork tomorrow. |
| Asics 2130 GT Orange Miles: 3.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.35 | 0.00 | 4.00 | 0.00 | 5.35 |
| Tempo today- 4 miles in 24:55 (6:14 min/mi pace). Felt great, was right around where i wanted to be. This was a good run to let me know how fast i can go and how i feel. Definitely a step up today. 7-8 tomorrow, hope we dont get too much snow. |
| Asics 2130 GT Orange Miles: 5.35 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 135.00 | Calories: 0.00 |
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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 |
| I was up in spirit lake for the weekend, decided to get 8 in today. It was negative windchills and 30 mph winds, so a tough rough, but i got through it and felt pretty decent. |
| Asics 2130 GT Orange Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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 A nice 6 today in 42:43, so7:07 min/mi. pace which felt pretty easy. Shins have been bothering me lately, so i spent some extra time on injury prevention and stretching today. Core routine is still at 30 second intervals. Little cold and windy on the way back but should end up being a nice day.
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| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Repeats today. 6x800 at 2:40-2:50, with the first two right down at 2:40. Rest was 2 min. Felt really good, except for my shins which are still somewhat bothersome. Beautiful weather today though, 57 degrees! I wore shorts and a t-shirt! |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 135.00 | Calories: 0.00 |
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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 |
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Felt really good today on my 6.5 mile run. Sposed to be really easy pace, but the weather was just so nice (50 and no wind) that i was through my first 3 miles way too fast, had to coax myself to slow down. All in all a great day and shins even felt a lil better.
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| Asics 2130 GT Orange Miles: 6.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 135.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 3.50 | 5.00 |
| Today was supposed to be mile repeats, but when i woke up, the freezing drizzle we were supposed to get was actually freezing downpour! A nice think coating of ice covered everything, so I went to the indoor track here on campus and changed up my workout a little. Did one 1000 at 3:30, then 10x400 at 1:18-1:22, then closed with a 600 in 2:00. Overall, I was tired and my legs were dead by the end of the workout, but thats the goal with fast speed days, and i felt accomplished. I had turned a crappy day into a good one! |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
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Easy 3.5 today. Went inside on the indoor track again cuz windchill was -10 and very windy (from the north). Went a little faster than i expected for an easy/rest day (24:45, lil over 7 min/mile pace) but when you feel good, you feel good!
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| Asics 2130 GT Orange Miles: 3.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| "Long run" of 9 miles today. Felt decent through about 6-7 miles, then the hills and cold north wind in my face took its toll and legs started to feel heavy. Ended at 7:37 min/miles, so a nice pace for a longer run. Overall, caps off a good week and I am needing the day off tomorrow to let the legs recover! |
| Asics 2130 GT Orange Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Off-day today. Legs kind of need the rest. Would have been a cold run today anyways. nice 6 tomorrow morning to get the week started off right. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Today was a challenge. A lot colder than the temp (21 degrees). The wind was brutal out of the south and right in my face on the first 2 miles and the last 1.5, so i battled it a lot (wind chill of 6). Most of the run was on broken up, but still solid ice, which was a really hard surface to run on and my legs took a beating. Really tore them up, it was like running on uneven bricks. So not a fun run, but got it done, ran the last 4 miles a lot faster than the first two which were a struggle. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| Today was a great tempo run. I did 5 miles in 31:00. Felt fluid and good despite 25 mph winds in my face at times, so i could have ran faster. This 6:12 pace is very close to my HMGP of 6:07, which would put me under 1:20. Overall a great day for a workout and a great result. Felt smooth. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 | Calories: 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 |
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Beautiful day for 7 miles at 7:06 pace. Felt very good and went a little faster than i should have. 55 degrees will do that to ya. A little windy on the way back and very very muddy, legs and clothes were covered in mud afterwards. all in all, a good workout and i felt very good. You could smell spring in the air.
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| Asics 2130 GT Orange Miles: 7.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 2.75 | 5.00 |
| What to say about today's fiasco. Started off was gonna do 3xmile at 5:30-5:45. Hit the first one in 5:45, but i was struggling big time. Legs were just tired, probably from the short turnaround from last nights run, i hate the wed afternoon then early thursday morning runs because they are so close together, i may start moving my recovery up to today and speed on fridays. Anyways at the 3/4 mile mark of the 2nd mile repeat, i stepped on something, rock, branch, something, and rolled my ankle. Stopped immediately cuz of the pain, so this set became a 1200 in 4:35. Now i would be concerned about this ankle, but i messed it up in hs and i roll it quite often, so i just took an extended rep break and sure enough, it came back to me. Ran the last mile in 5:50, but was struggling still. So, not a great day, but it'll be beneficial in the long run to be able to run on tired legs. Side note- ankle will be sore in the morning, its going to be beautiful today, high 60s! wish i could have run this afternoon in that weather. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 | Calories: 0.00 |
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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 |
| absolutely gorgeous weather this morning. Near 50 and no wind, just perfect race day weather--to bad i had no race! Recovery day so a very slow, easy 3 miles today (22:35). Felt good to slow it down and just enjoy the beautiful Iowa morning. Thats what running is all about. |
| Asics 2130 GT Orange Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Had a long run of 10 miles today. Felt very good! Finally felt good on a long run, i think the tights had been bothering me cuz without them today i felt great. Ran the 10 in 1:11:15, so 7:08 m/m pace. A great workout to close a great week. Definitely a good stepping stone to where i need to get. |
| Asics 2130 GT Orange Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Off day for me today as it is sunday! |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 7.25 today in freezing fog and high winds. Definitely didnt feel that great running it either. I was going to go 8, but ended it just a tad early. Either way, I'm still happy I gutted it out as far as I could in these conditions. Speed work tomorrow and my first 5k of the season this saturday. Im pumped! shooting for around 17:30. |
| Asics 2130 GT Orange Miles: 7.25 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 3.25 | 6.00 |
| Horrible weather today. Everything was coated in ice from freezing rain this morning. During my run this afternoon it was 15 degrees, with 40 mph winds and sleet and snow, windchills at or below 0. I had to get out in it and do speedwork though. 13x400 at 1:16-1:20--total time of 17:00 for 3.25 miles translates to 5:14's, overall a good workout in such bad weather. 6 miles total. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 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 |
| 7 today in freezing cold wind chills and high winds, not a fun run, but it was good to get the mileage in. Now for a "mini-taper" before my 5k this weekend. |
| Asics 2130 GT Orange Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Nice easy paced 5 today (7:11's). Felt really good, although it was pretty cold, wind chill down near 0. Overall though, a nice good 5. Nice to get a small cutback in mileage today and tomorrow before the 5k saturday. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Easy pre-race-day 2 miles today. Typical routine, just get out and make sure the legs are fresh for tomorrow and that I've got all the kinks worked out from the week. |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Emmetsburg O Round the Loch 5k (2.5 Miles) 00:13:55, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.50 | 5.00 |
| Today was a fiasco. The race started well, but my legs were burning cuz of the cold weather. However, about half a mile in I was settling into a good groove and really though I could hold on to 2nd place the whole race. However, the lead pack i was with got lost as the course was terribly marked. We ended up running ABOUT 2.5 miles, not for sure on that. My official race time was 13:55 but like i said that was about 2.5 miles. After we had to stop and turn around and find different ways back to the finish, I was demoralized and dropped a few places back to 4th where i ended up--totally took me out of my rythym. The organizers were friendly and nice people, so im not mad, just wish I could have got a legit 5k time to see where I stand as far as training goes. O well, at least the racing season is off and going! |
| Asics 2130 GT Orange Miles: 2.50 | Asics Hyperspeed 2 Flats Miles: 2.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| I have been sick today and yesterday with respitory flu. Not fun stuff to have. My temp was up pretty high yesterday, but today I'm feeling better. Maybe get in 3 miles or so tomorrow depending on how i feel. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| I could only get in 2 miles before my major coughing attacks started setting in. Probably should have taken more days off. This lung flu is a real blow to my training... |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Man this respitory flu has really killed me this week. Its so frustrating to have to stop after 2 miles and start coughing up a lung. 3.5 total today, but definitely wish i could turn this into a decent week. Frustration abounds. |
| Asics 2130 GT Orange Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Finally today i broke through with a nice run, 7.5 miles at 7:02 pace, so nice and uptempo, it was good to salvage a nice day and hopefully get some big mileage this weekend to close out a good week. Still a little wheezy today but it will keep getting better i hope. |
| Asics 2130 GT Orange Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Pretty hard 6 today, every step felt tough...Probably cuz of the short turnaround between workouts, but its all good. went nice and easy 7:33 pace and still had a little coughing going on. Maybe it will be gone by the end of the weekend. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Today was a great run given the week ive had. 11 miles at 7:14 pace--felt great. Perfect weather to do it too--almost 70 degrees and no wind really, felt really easy and pretty sure my first 5.5 was under 7 minute pace. Even thought i had a slow start to the week, ended up with 30 miles this week and 24.5 in the past 3 days which averages out to 8 and some change each day. Not a bad shape-test. |
| Asics 2130 GT Orange Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| recovery day today so a slow 3 on tap. 22:30, or 7:30 pace, but even that felt tough as my legs were tired from yesterdays good 11. Probably speed work tomorrow as i gear up for a decently high mileage week and a 10k next sunday. |
| Asics 2130 GT Orange Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 5.00 | 0.00 | 6.50 |
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Tempo today, ended up at 5 miles in about 6:25 per mile pace. Not what i was shooting for, going for 6 in 6:15 and was on that pace til around 3.5 miles in. Lots of hills doomed my pace, but were a godsend because i have been looking for a good hill workout and i got that today. Very windy. Overall a good day. Home made ice bath after the workout, definitely think it was too cold, but i got a good 12 minute soak in so hopefully my tired legs will bounce back for mileage tomorrow.
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| Asics 2130 GT Orange Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Very windy, wet 6.5 miles today. Got rained on just about the whole time. Very hilly run again today which is good for training, even being soaked helped me mentally get tough. Kept 7:09 pace and the legs actually felt pretty good after last night's ice bath. Now i get a little more than 24 hours til my next workout which is a nice extended break. Maybe better weather tomorrow. |
| Asics 2130 GT Orange Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 4.00 | 6.50 |
| Did repeat miles today. Wanted to do 4 of them, but ended up doing 3 (5:49, 5:44, 6:00) and the last one i had to break up into a 600 (2:10), 600 (2:15) and a 400 (1:20) because of intestinal issues. My stomach was just not cooperating and i suffered through that last makeshift mile that i put together. Either way, not a bad workout for windy conditions. Don't quite have the speed i used to have as of now, but my endurance is getting better. 2.5 total warmup and cool down. |
| Asics 2130 GT Orange Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Today had a good 7.5, felt smooth, 7 min pace. Good recovery day after yesterdays speed work, my legs were fresher than i expected. |
| Asics 2130 GT Orange Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Nice easy 5 today at 7:09 pace, still felt a little rushed though actually. Mini-taper today and tomorrow before the 10k on sunday. Looking forward to racing again, feeling ready for a longer race, weather looks pretty good, should be around 40 at the start. Ice bath'd tonight cuz the legs were sore.
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| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy pre-race 2 mile tune-up as i always do. Felt a little sluggish, probably just cuz of the early run and the fact that its snowing out. Looking forward to the 10k tomorrow, shooting for sub 36 minutes. |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Friendly Sons of St. Patrick 10k (6.25 Miles) 00:37:52, Place overall: 7, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 6.25 | 8.25 |
| 10k today. I have never raced a road 10k before. Ive raced longer and shorter and it was difficult to find a good 10k pace. As a result, i didn't run as fast as i wanted, but still ended up near GHMP. Overall, got 7th, got 4th in my age group which stunk because i got passed by the 3rd place guy right at the end. It was good to get a race in though and this one was well organized and had very friendly people. Overall, a fun race, and it let me know that i have a lot to work on. |
| Asics 2130 GT Orange Miles: 2.00 | Asics Hyperspeed 2 Flats Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day! First one in about 2 weeks so definitely a needed break. I will get back at it tomorrow with 7-8 and hopefully get above 40 miles this week! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 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 |
| I felt real good today, nice 7 miles in 7:07 pace. Weather kind of sucked though, windy, cold, and sleeting in my face. O well, it only makes me more mentally tough. Tomorrow will be hard--7 mile tempo, pretty long, but very necessary with the eisenhower half marathon next weekend. |
| Asics 2130 GT Orange Miles: 7.00 |
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| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 7.00 | 0.00 | 8.50 |
| Today was a tempo day. 7 miles in 43:10 or 6:10 min/mi pace, which is right about goal half pace. I felt really good today til the end when i had some stomach issues, probably cuz of the afternoon run. It was also quite windy. I had to stop for about a minute at 2.75 miles because a stupid dog ran after me. He ended up getting hit by a car actually..i felt bad, but he was okay, he just limped off. That kind of sucked cuz i was in the zone til that stop, but i found it again and ended up putting in a very nice workout. Im really happy with my pace. 1.5 warmup and cooldown total. |
| Asics 2130 GT Orange Miles: 8.50 |
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Today was a recovery day. It was the 5 miles that would seemingly never end. My legs were just tired and the run just dragged on, not a fun one, especially in the morning since i dont have any time today to run otherwise. Very slow pace--7:35 per mile, but very much needed as my legs were sore and tired from yesterday's extended tempo. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Today was the farthest i have ever run. A tad over 14 miles, in 7:02 pace! 1:38:30, i was at 1:31:50 at the half, so a very good run today. Im super pumped up about it! The weather was just absolutely perfect and my legs felt great. What an awesome day! |
| Asics 2130 GT Orange Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Recovery 3.25 today, ran about 7:11's. Very windy and getting colder. Blizzard moving in tonight. Nothing planned for tomorrow. 46 mile week is the longest on the year for me, im pretty happy! |
| Asics 2130 GT Orange Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 9.50 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Nothing for me today. Blizzard outside. Scheduled rest day anyway. My goal half is next weekend. I'm getting pumped. Early forecasts have it at 60 degrees and just gorgeous! I think sub 1:20 is a definite possibility! |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 | Calories: 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 |
| Today's run sucked. I couldn't get my legs going for the life of me and i just felt rotten the whole run. 30 mile an hour north wind in my face didnt help either, and made it pretty darn cold too. Oh well, still got my 7 in, just had to slow the pace to around 7:30's. Got a speedwork session tomorrow to sharpen my legs up before this weekend's half. Shooting for sub 1:20!!! |
| Asics 2130 GT Orange Miles: 7.00 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
| Interval's today. did 14x400 at 1:18-1:22. Felt really easy and I felt really good. Just seemed to be gliding. Today's goal was to use these 400s as sharpeners to make my legs ready for the half this weekend. Perfect weather today, actually pretty similar to what they are predicting for race time saturday! 6 total with w/u and c/d. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| easy 6 today, ended up going at about 7:08 pace. Beautiful weather and a nice workout. strides, core, and ice bath after. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Rest day for me as the half is two days out. Got up and got a real ice bath this morning from the training room. My attempt at a homemade ice bath last night didnt work, it wasnt even cold, so I got a real one today. My legs should be ready to go come saturday! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Easy systems check 2.25 miles today just to get the blood circulating before tomorrows 1/2. Im getting pumped. The fiance and I are heading down to abilene, kansas in about an hour...nice 5-6 hour drive. That's where the race is, the Eisenhower Full and Half. Got a pasta dinner tonight then off to bed. Starting gun goes off at 7 tomorrow morning. SHould be great weather, im looking forward to hopefully setting a new half PR. |
| Asics 2130 GT Orange Miles: 2.25 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Eisenhower Half Marathon (13.1 Miles) 01:21:14, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 13.10 | 0.00 | 15.00 |
| Today's race had awesome weather. It was 38 at the start, which is a little cold, but there was no wind whatsoever, so that made it nice. The people at this marathon were super friendly. The fiance and I enjoyed a spaghetti dinner the night before and the townspeople were just as cool as could be and were one of the major things I liked about this race. I also liked the course, uphill the first half (not by much though) and downhill on the back. Overall a flat and fast course. Ended up setting a PR at 1:21:14. 56 seconds faster than my first half. One part I need to work on is miles 9-13.1. I hit the 10-mile mark at 1:01:40, i needed to be around 1:01:00. I need to close better too. I ended up 3rd overall and made $75 for that so I was pretty stoked!!
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| Asics 2130 GT Orange Miles: 1.90 | Asics Hyperspeed 2 Flats Miles: 13.10 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Easy shakeout this morning. Still super sore. |
| Asics 2130 GT Orange Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 wintry mix today. Very cold, windy day with wintry mix of sleet, snow, and rain. Not fun. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 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 |
| Perfect weather today, 70 degrees and sunny. I actually sweated quite a bit during my 7 miler today. I pushed it a little and managed 7:02's for the entire way, i think I negative split the run actually. Either way, it was a nice day and hopefully i got the last of the soreness out of my legs. Repeat miles tomorrow, should be another gorgeous day. |
| Asics 2130 GT Orange Miles: 7.00 |
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| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| Repeat miles today. 6x1600 to be exact, and it was no picnic. This was as hard of workout as ive had in a long while. Splits are as follows: 1- 5:39 2- 6:07 (straight into 20 mph winds, changed up my course after this so as to avoid wind and run through town, seemed to help) 3- 5:42 4- 5:44 5- 5:38 6- 5:42 2 mile warmup and cooldown. Total workout time was 34:32 for 6 miles which is 5:45 pace. Overall, very happy with that and the effort i put in today. Like i said, this one was a tough one and I'm glad i fought through and completed it. Nice weather too, 70 degrees again! spring is here!
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| Asics 2130 GT Orange Miles: 8.00 |
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Recovery 5 this morning. Legs were pretty dead after the repeats yesterday. I've been pushing myself pretty hard lately, like today for instance, i had a pretty hefty negative split on my 5 miles. First 2.5 was 19:10 and the last 2.5 was 18:00. No reason in particular, maybe my legs just loosened up. either way, a nice easy 7:26 pace average for the whole thing and it will help get my legs ready for my saturday 15 long run. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Long run today, wanted to go 15 but intestinal distress caused me to stop at 13. I just couldnt keep fighting it. Ended up running 1:31:26 for 13 miles so thats 7:02 min per mile. I think my problem was that I was under 7 minute pace through 10 miles, so maybe thats why my stomach gave out. Just felt so good today though in the 72 degree weather that I couldnt help but pick up the tempo. I'll get out for 4 or 5 tomorrow to shake out the legs. Overall a great workout, and I should be more happy about it than i am. Just really wanted to get 15 today. |
| Asics 2130 GT Orange Miles: 13.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Not fun 6 miler shakeout today. Legs didnt feel too bad, just a muddy mess outside and was having "bear attack" troubles yet again today..makes for an uncomfortable run. Overall, a great week of mileage though, my highest week this year so far! SRD tomorrow as i desperately need a day off. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| SRD for me. Really need it as I haven't taken a day off in a little while. I've been racking up a lot of sleep lately, I always like to have a "surplus" of sleep just in case I get a night where I get shorted. |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 8 miles today. Very windy the whole way. It seemed like I was always battling 35 mph winds in my face. Still managed 7:07's. 2nd half marathon of the season on saturday. Not really too worried about place or if I bonk, just wanna go out at 6:05's and break 1:20. That is my only goal for this half. Just break 1:20! |
| Asics 2130 GT Orange Miles: 8.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
| 14x400 sharpeners today. All within 1:17-1:21. I like to do faster speed work the week of a race because i feel like by getting my legs turning over at a rate much faster than i actually have to run on race day will pay big dividends because my pace on race day will feel a lot easier. It also helps to get the rust off, which today's definitely did--felt tough for the first several. Ended up totalling the times of the 14 400s and it came out at 5:17 pace. overall a good workout! |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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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 today in 7:05 pace. My breathing felt labored for some reason. Anyways, I needed to ice bath and they arent letting me in to the training room for some reason, so I just jumped into storm lake because i read online that it was about 50 degrees which is about right for an ice bath. The crazy things runners will do....im not even sure if it worked though because it was cold, but not super cold like most ice baths. SRD tomorrow as i taper for this weekends half (sub 1:20 or bust!) |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| SRD for me today. Presenting at a history conference in South Dakota, plus it was 90 degrees almost!! Can't wait for this weekend!!! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy pre-race tuneup 2.5 miles today. Systems check if you will. Everything felt really good and I am ready to run fast tomorrow! Going out in 6:05 and holding it as long as possible, gonna get my sub 1:20. Only problem is it could be windy the first 4 and last 2 miles. Maybe need to find someone to draft off. It was already 75 this morning and humid, I sweat like summer! Tomorrow its sposed to be 62 and rainy at the start. Should be a fun race! |
| Asics 2130 GT Orange Miles: 2.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Drake Relays On the Roads Half (13.1 Miles) 01:22:53, Place overall: 25, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 13.10 | 0.00 | 15.50 |
| Not a great race for me today time wise. But I did have a blast, the people were in great spirits despite the cold, wind, and rain. I went out fast like I wanted to try to get my sub 1:20, but a downhill 4th mile hurt because I opened it up (5:55) and never recovered. Just goes to show downhills will hurt you more than uphills. Still, happy to have run 1:22, only my 3rd half ever, just didnt have it today. Not too bummed though, like I said, it was fun! |
| Asics 2130 GT Orange Miles: 2.40 | Asics Hyperspeed 2 Flats Miles: 13.10 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Shakeout 4 miles today. Everything felt pretty good, although I was still sore from yesterday. It was good to get the kinks out and get the blood flowing again though. Pretty humid weatherwise, I did manage to sneak my run in during the 30 minutes where it hasnt been raining today though. |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Slow, cold 6 today. Still sore from Saturday so I took it really slow and easy. |
| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 9.1 miles today. Was thinking 11 was possible, but had some GI issues late in the run. I'm more than happy with what I did today, 7:09 min/mile. During my strides afterwards, i tweaked my knee somehow. I had some pain every time i planted. I hope its nothing too serious, and I dont think it is, maybe just sore from the pounding and high mileage lately. Anyways, got a compression sock on it the rest of the night, hopefully itll feel way better tomorrow! |
| Asics 2130 GT Orange Miles: 9.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| Uh oh...My knee is done. I cant even run on it anymore. Today's workout was going great. I felt fine during my first 2 mile repeats, even the 3rd one was good (splits: 5:33, 5:32, &5:35). On that 3rd and last one, my knee really started hurting. I finished the repeat and began my cool down. However, on the cool down, I couldn't run without intense pain on the outside of my left knee. I had to walk home. Each time I tried to jog, it hurt bad. I am out of action for the next 2 days indefinitely and most likely the weekend, which sucks because I had a special 5k race planned which I was running for a kid in my fiance's family who has cerebral palsey, not much I can do if I cant even run though. Very depressing day for sure, and Im not happy about how things transpired. I hope its just minor ITBS and not a ligament tear or something. A doctor visit is in my future i think. Hopefully it'll heal wiht some rest and ice. |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Went to the trainer today, they said the knee was probably an IT band issue and would be resolved with rest, a cutback in mileage, and ice. So thats the plan. No 5k this weekend, not sure about 5 mile race next weekend. I have a goal 10k three weeks out (May 16) that I will most likely shoot for. In the mean time, i need to do everything possible to help heal this leg. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Forced rest day again as I wait for my knee to heal. Ive been loading up on ibuprofen and ice. If it feels good tomorrow, i may get 2-3 in. Chances are, ill take tomorrow off too, just to be on the safe side. |
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Got out and tested the knee today. Felt really good through the run. I could have easily ran like 15 miles today, it was just that nice out and I am rested enough after my two forced rest days. However, I figured id play it safe and stay in recovery mode for a few more days. Overall, I'm glad the pain wasnt that bad today and I feel comfortable enough to resume training. Broke out the new shoes today, im sure that helped too. |
| Asics 2130 GT Red Miles: 3.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 today, the weather was perfect again, so i let that dictate my pace and ended up averaging 6:58's. The knee felt good later in the run again today. However, it has been really painful since and walking has been hard. I may need to take a few weeks off to let this ITBS completely dissipate. It would be frustrating to waste all this training and miss my upcoming races, of which I am really looking forward too...but it would be more frustrating to be hurt for the long term. Gotta make a decision on this one. I'll see how it feels tomorrow... |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 1-2 weeks off. Thats my own prognosis for this knee. I have to take this to to let it heal otherwise it will become a nagging injury that would be even worse. So as tough as it is, I have to stop running for a little while... |
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Another forced injury rest day. |
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Ibid |
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Ibid. knee feels better, just taking the rest of the week off to make sure its a full recovery. Can't wait to run again.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Ibid. 2 more days of this, then on Monday, i start training again. I can't wait!
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Finally got back at it today!! It felt so good to get out and run, i really did miss it. Easing back into it with 2.25 today at 7:24 pace. Knee felt great, weather was perfect, overall an inspiring day! |
| Asics 2130 GT Red Miles: 2.25 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Easy 3 before the rain came in. 7:06's. Knee feeling good again. Legs felt pretty fresh. I'll continue with this slow build up for a while. |
| Asics 2130 GT Red Miles: 3.00 |
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| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Ended up running today's 3.25 a lot faster than planned. Averaged 6:51/per mile. Not a tempo run and not quite GMP (6:30-6:40), but still very fast. My second mile was 6:43. The crazy part was is it felt pretty easy and smooth. I will definitely slow it down the rest of the week though just to be on the safe side. |
| Asics 2130 GT Orange Miles: 3.25 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Was going to go 4 today, but ended up pulling off early because I felt a little twinge in my knee. Didn't want to take ANY chances so I ended the run early. I think it was just the short turnaround since yesterdays workout that gave me a little pain. No biggie, i'll ice it tonight and hit the roads again tomorrow. |
| Asics 2130 GT Red Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Fought past a little soreness today to end up with 4 miles, averaged 7:05's. Knee was sore after 3 miles, but I pressed on. I can't baby it forever, so I'm gonna just see how training through it gets me. Its not the debilitating pain that it was before, its just sore. So I just ordered a Cho-Pat ITB strap today and hopefully thatll help as well. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 4.50 |
| I could have gone a lot farther today. Everything felt great, including my knee. I still stopped it at 4.5. Still feel like I need to be cautious in order for it to totally heal. Even so, my first mile was in 6:38, the high range of my GMP (6:30-6:40). I made sure to slow it down and finished with a 7:00 average. Great day today, taking tomorrow off, then back at it next week. Hopefully this knee will keep feeling strong. |
| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 3.5 miles today, everything felt good. Pretty warm at 86 degrees. |
| Asics 2130 GT Orange Miles: 3.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| Today was a scorcher, 95 degrees at the time I went running, at least it wasnt humid or I may have died. 2 mile tempo today, first mile 5:58, second 6:02 for a total of 12:00 flat, right what I was shooting for. The wind and heat made this one a tougher workout than it seems. 2 mile warmup and cooldown as well. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 90 degrees, windy. 4.5 miles. Knee was bothering me a little today |
| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.50 | 5.00 |
| 2x1600 (5:37 & 5:49). 1 x 800 (2:45). Overall felt good til my cooldown where my knee started botherin me again. I have the ITB strap now and it was still hurting, so im gonna try to take it easy. |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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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 miles, felt good. |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 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 |
| Nice 7 today with my brother. Kept it around 7:10s. Started to feel some pain in the knee about 5, so its nice that it held off that long but also not nice to know its still bugging me. Good thing Im only training for shorter races as the ITB still heals. |
| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 3 mile tempo in 18:45 today. Knee has been bugging me a lot lately, may be time for a longer break. May have to give up summer races to let this thing get better. Frustrated. |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 9.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 miles in the pouring rain today. Got completely drenched, but it was kinda fun. Took off the shirt and just tried to enjoy the rain--thats half the fun in running. Knee felt better today, i will probably run in dam to dam this weekend (5k). |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 0.00 | 3.25 | 5.00 |
| 13x400 today at 1:18-1:22. Ended up running the 3.25 in 17:20, or right about 5:20 pace. The knee felt good too, even with no strap. Getting pumped for the weekend 5k. My goal is just to break 18, but I think I can get 17:30 on a good day. |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 30 minute run exactly today, got in 4.25, but my legs were pretty tired, knee was good though. I ice bathed and hopefully that'll refreshen the legs for saturday! |
| Asics 2130 GT Red Miles: 4.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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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 rustbuster this morning. Legs were actually a little sluggish, hopefully I got enough blood moving to clear them out and that they are ready for tomorrow's 5k. |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Dam to Dam 5k (3.1 Miles) 00:18:16, Place overall: 13, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 3.10 | 0.00 | 5.00 |
| Dam to dam 5k today. I usually do the 20k and am bummed i wasnt able to because of my knee, but I jumped in the 5k instead. Did not have a great race, my time was slow and reflects how much shape ive lost to this injury. That being said, I did get 3rd in my age group and got a medal. 13th out of 2600 isnt bad either. So i just need to focus on the positives and improve from here. Hopefully next week will be a better race. |
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2130 GT Red Miles: 1.90 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 3.25 | 0.00 | 5.50 |
| Fartlek today. 3 sets of 3 on, 2off, 2 on, 2 off, 1 on, 2 off. Legs were kind of tired from my lifeguard training swimming today but it was still a good workout. estimated the 3.25 on the "on" miles. |
| Asics 2130 GT Orange Miles: 5.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 slow, sore and wet miles this morning. |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Repeat miles today. Wasn't a great workout. 5:28 first, 5:58 second, stomach turmoil, then the last two 800s were combined 5:44 (2:47 & 2:57). Stomach was just not cooperating today. |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 today, thought i was running easy but ended up at 6:58 min.mi's. Took an ice bath afterwards. 5k this weekend, it was my first win last year so i'll try to win it again! |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 miles. |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
|
Wanted to go 8 today, but kind of pooped out. Didnt end up running this weekend. Will try to get back on top of things this week as my summer job is gearing up and leaving me with no time to run.
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| Asics 2130 GT Red Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles today. Everything felt good. 7:03's |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 3.25 | 0.00 | 5.00 |
| 13x400 today in a total time of 17:17 or 5:19 per mile/ 1:19-1:20 per 400. Everything felt pretty good. |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| makeshift tempo in todays run. was just gonna be 5 easy, turned into a tempo, hit the middle 2 miles in 6:05's each. The last one was actually a negative split from the 800. Really busy with work but my next 5k will prolly be carlisle on the 27th. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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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 tough, slow miles today. |
| Asics 2130 GT Orange Miles: 5.00 |
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| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 0.00 | Calories: 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 |
| Tough run today. I was way tired. |
| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Felt very good today. First mile was around 6:40 which is the high end of "marathon pace" for me. Ended up just over 7's for the run and i was happy with how fresh i was after a tough weekend. |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 3.00 | 5.25 |
| Mile repeats today. 5:28, 5:40, 5:45 respectively. Felt pretty good and finished it strong on the last one. Overall a good day, im getting in better shape. |
| Asics 2130 GT Orange Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Im not sure what was easy about today's mileage. The humidity was so high that when i got done it was like i fell in a pool. Very tough mentally to fight through the heat and humidity. Probably gonna storm tonight. |
| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 3.00 | 5.25 |
| mile repeats again today, really trying to hammer out some good intervals to get myself ready for carlisle next weekend. First mile was 5:31 followed by 5:40. The last one i split into two 800s, one in 2:49 one in 2:44. Overall, a decent workout on tired legs. |
| Asics 2130 GT Orange Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| mileage |
| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles tonight. kept 7:05's. felt great at night and it was humid |
| Asics 2130 GT Red Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| hot and humid still at 9 pm |
| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 0.00 | 3.25 | 5.00 |
| 13x400 in the pouring rain this evening. Sure beat the heat, but man was i soaked when this workout was over. all were within 1:18-1:22. |
| Asics 2130 GT Orange Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 sore, slow miles in really hot and humid weather. Definitely needed to ice bath and did so afterwards. Tomorrow is an off day. Race on saturday.
|
| Asics 2130 GT Red Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 rustbuster pre-race shakeout. Nice and slow. carlisle 5k tomorrow!
|
| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Carlisle 4th of July 5k (3.1 Miles) 00:17:31, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
| I won the Carlisle 5k today for the second year. I was really happy with how the race went and it wasnt easy. Another guy gave me a good race and I didnt pass him until around 2 miles in. I didnt think I'd ever get him but I did and I feel I got tough in the middle of the race to make that move. 17:31 is about a minute off what I ran at Carlisle last year, but I was still happy with it given the heat and humidity plus coming off the knee problems. I think I won today because of a good second mile. My splits were roughly 5:44, 5:23, and 5:43, with about a 41 second final 200. I think that the 2nd mile is short and it is definitely downhill, but I still opened it up during that mile.
|
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2130 GT Red Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Long, slow recovery mileage today. Kept very even pace at 7:20 which felt nice and relaxed. Longest run for me in a while. |
| Asics 2130 GT Red Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 4.50 |
| First mile I went out like a jet and hit 6:25-6:35, not quite sure where the 1 mile mark is exactly. Either way, I felt great and ended up averaging 6:55's on the night. Not a bad run. |
| Asics 2130 GT Orange Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Repeat miles today. Didnt go well, I was spent. 5:28, 5:50, and two 800s (2:55, 2:51). Overall, a rough day and I just didnt have it as I was tired. Fighting the wind on the last two was hard as well. |
| Asics 2130 GT Red Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 5.5 miles today, hit the first two around 6:45 each. Ended at 38:26 or just over 6:59's per mile. Took an ice bath. |
| Asics 2130 GT Red Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile warm up for tomorrow's 5k in urbandale |
| Asics 2130 GT Orange Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Urbandale 4th of July 5k (3.1 Miles) 00:17:46, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
| I didnt run a great race this morning. I dont think my warmup was very good because the first 400 of the race was very taxing for some reason. I ran a great 2nd mile again, so that is a positive I can take from this race. Still got an award for being top 10 out of 400-500. Need to keep working to get better. |
| Asics 2130 GT Orange Miles: 2.00 | Asics Hyperspeed 2 Flats Miles: 3.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| long 8 today. |
| Asics 2130 GT Red Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| pretty uptempo 4.5 today. |
| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.25 | 5.75 |
| 13x400 today. Hit them all between 1:17-1:21. Total time of 17:09 or 5:16's per mile. Overall, a good workout, i felt pretty in shape towards the middle of them. Hopefully I can use that strength this weekend. |
| Asics 2130 GT Red Miles: 5.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 tough ones today, legs were dead tired. ice bathed
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| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles as a prerace warmup. |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Grimes Farm Run Trail "5k" (3.1 Miles) 00:20:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| Won prize money today, 50 dollars for 2nd place. The trail race was very fun, but definitely longer than 3.1. My time wasnt really relevant since it wasn't an actual distance. Either way, I was happy with 2nd place and the money I did win. |
| Asics 2130 GT Orange Miles: 2.00 | Asics Hyperspeed 2 Flats Miles: 3.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 average miles. |
| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 4.00 | 0.00 | 6.25 |
|
Tempo today, 4 miles at 24:56 or 6:14 per mile. A tad slower than i was hoping, but still a good workout especially in the afternoon heat and humidity.
|
| Asics 2130 GT Red Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 turned into 7 turned into 8 as i felt pretty good today. Ended at about 7:06 average. |
| Asics 2130 GT Red Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| legs were tired today. |
| Asics 2130 GT Orange Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 4.60 | 0.00 | 7.00 |
| 7 miles of fartleking fun today. did 3 sets of 4,3,2 on with 2 min off on each. Overall, i estimate that to be a lil over 4.5 miles. Felt pretty good on the on's today even though my legs have been sore. |
| Asics 2130 GT Red Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
long 9 miles around vermillion, my new home starting next month.
|
| Asics 2130 GT Orange Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| felt really pretty good today..even tho i rolled my ankle after 1 mile in. Dang thing has been rolling since high school. It recovered and i finished my run though. Tomorrow, I turn another year older |
| Asics 2130 GT Orange Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| tempo today, 5 miles in 31:18 or 6:15's. Felt okay, encountered some wind on the way back and that really slowed my pace. |
| Asics 2130 GT Red Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Pretty good run today. First time using my new polar gps watch. |
| Asics 2130 GT Red Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| didnt have anything today, was gonna do repeat miles, got one in at around 5:55 and was just dead. O well, got to listen to my body and just took it easy. |
| Asics 2130 GT Red Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 4.00 | 6.50 |
| tonight was one of my best workouts ever. no warmup, just went out and ran first repeat mile in 5:31, jogged half mile, ran the next mile in 5:24, another half mile jog, then 5:32. then half mile jog, then 6:13 up hill mile to finish. 1 mile cooldown. All in all a great workout in the dark under the moon and stars. Ran out on the bike trail in the pitch black and i guess a little fear goes a long ways in making you run fast. |
| Asics 2130 GT Red Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| a relaxed sunday morning 5 for me. |
| Asics 2130 GT Orange Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| tonight turned into a makeshift 3 mile tempo, with mile stepdowns. first was 6:25, then 6:20, then 6:06 for a total of 18:51 for 3 miles, just about exactly as i hoped it would go. Felt good to run negative splits especially on tired legs and that was the goal. |
| Asics 2130 GT Red Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 slower miles today. |
| Asics 2130 GT Red Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
|
14x400 today in 1:18-1:22 each. Total time was 18:32 or around 5:18's.
|
| Asics 2130 GT Red Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 nice ones tonight |
| Asics 2130 GT Red Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
2 prerace miles
|
| Asics 2130 GT Red Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Big Creek Tri (Teamrelay) 10k leg (6.25 Miles) 00:37:23, Place overall: 6, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
| Ran the running leg of a team tri today. Lots of fun. I had the 15th best 10k time out of the 490 total participants. Felt pretty good and ran even splits. Not as fast as I was hoping, but still a PR for a 10k, because I havent ran many at this distance. |
| Asics Hyperspeed 2 Flats Miles: 6.20 | Asics 2130 GT Red Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| very humid today. Oppressive even. just about killed me. couldnt quite get in 8. |
| Asics 2130 GT Red Miles: 7.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.25 | 5.25 |
| 13x400 repeats. 17:19 total time so average of around 5:20s. Pretty solid for an AM speed workout. |
| Asics 2130 GT Red Miles: 5.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| triangle loop today, then ice bath. Race on saturday. |
| Asics 2130 GT Orange Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| dos |
| Asics 2130 GT Orange Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Maxwell Old Settler Days 5k (3.1 Miles) 00:17:49, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
| Not my best today. I really was hoping to win this race, and if that didnt happen to break 17. I could blame the intense heat and humidity, but I think I just didn't have it for some reason. I am still happy to have ran what i did given the adverse weather, but I just wish I could get off this mid-17 minute hump that I've been stuck on lately. |
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2130 GT Red Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
500 meters of swimming. gonna do a tri soon
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| long run in the hot and humid august morning. Then swam another 500 meters at work. Hoping to do a tri in lemars on sept. 12. |
| Asics 2130 GT Red Miles: 9.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| 7 miles on another stock august day complete with heat and humidity. also swam around 650, feeling stronger in the water. |
| Asics 2130 GT Red Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
|
fartlek today. 5,4,3 on followed by 2 min off and a 3 minute set break. did two sets. It was scorching hot and humid out, just about sweated out all the water in me. Definitely shouldnt have slept in today. Anyways, the 4 miles of threshold is an estimate as during a fartlek I am not sure how much ground I covered during the on and off portions.
|
| Asics 2130 GT Red Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| hot and humid continued today, 4 miles felt like 1000. Swam around 750 yards at work including 2 full 100s. So I am getting stronger in the water. Got my bike yesterday. |
| Asics 2130 GT Orange Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| heat + humidity again. Also swam around 600 yards and biked 12 miles, albeit at slow pace. Hopefully will get an uptempo bike ride in sunday. |
| Asics 2130 GT Orange Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| tempo 4 miles tonight. I flew. 23:45! (5:56 pace) not bad for a saturday night workout after a long day of work and swimming 700 yards.
|
| Asics 2130 GT Red Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
just swimming today, got 150 in all at once, about 700 total yards.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 miles today. Not fun nor fast. bout 700-800 meters of swimming including 200 all at once. A big step forward today. |
| Asics 2130 GT Orange Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| repeat 800s today. 8 of them all between 2:44-2:49. Total time was 22:06 or around 5:31 per mile. Felt pretty good for the morning workout. |
| Asics 2130 GT Red Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 pretty quick miles tonight, 35:13 or around 7:03 per mile. |
| Asics 2130 GT Red Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
| Asics 2130 GT Orange Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 miles today. was going to run a race tomorrow, but decided against it. Too expensive and its not big enough. I was really looking for a big race and this one is just not gonna do it for me. Plus, im kind of worn out, so itd be a waste of money. Might just do a long easy run tomorrow night just to refresh the legs. |
| Asics 2130 GT Red Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
| hard long run tonight. ran 11 miles in 1:16:41, which is just about 6:58 min.mile pace. I ran my 10th mile in around 6:20, so that was the threshold mile. i wanted to get a fast mile in late in the run and i did so. Overall, a good run and I was happy with the result and hopefully it will boost my training. |
| Asics 2130 GT Red Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
no running today. did do 11 miles hard on the bike in 34:40, averaged 19.03 mph.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
uneventful 6 today, ran right in the hottest part of the day, not fun. averaged around 7:06.
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| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.50 | 8.00 |
| mile warmup with 5 mile tempo run. hit the first mile in 5:57, but the humidity just zapped me and i finished at 31:27, or 6:17 pace. Was shooting for 6:10-6:15, 6:20 was on the high end, but overall a good day with the high humidity and dew point. on the 2 mile cooldown, i did an 800 in 2:50, it was all i had left just to test my tired legs. |
| Asics 2130 GT Red Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| if there was a column for super easy miles thats what todays were. 4.5 at around 7:35 pace. really made a conscious effort to go around 8's but just couldnt slow down that much. Ill keep working because my legs do recover faster going slow i think. |
| Asics 2130 GT Orange Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 6.00 | 0.00 | 8.25 |
| fartlek today, so my mileage is an estimate. did 4,3,2,1 on's with 1 min off, and a 2 min set break, did 3 sets, then finished with a 5 min on 5 min off. Because of the short off's i think i got quite a bit of fast mileage in because i felt good and i was pushing it. First day in vermillion was a good one for running! |
| Asics 2130 GT Red Miles: 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| more super easy mileage today, did a better job of slowing it down to 7:48 per mile. long run tomorrow. |
| Asics 2130 GT Orange Miles: 4.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nice long saturday morning run. 12 miles in 7:26 avg pace, so nice and comfortable. 1:29:14 total time. The weather was just gorgeous for this run. around 65 and breezy out of the north so almost a little cool. Definitely a tiring run as I have been feeling a sore throat coming on, but a good workout all the same. |
| Asics 2130 GT Red Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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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no running today, but did do cross training on the bike. Road out across the missouri river into nebraska and back, pretty cool stuff, about 14-15 miles in total, didnt ride super hard, just nice and steady, felt good to work some kinks out of the legs, maybe making my first fall assault on a sub 1:20 13.1 miles in two weeks (sept. 12)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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felt good with great weather this morning. Wrapping up the month with 6 in 43:22 or around 7:14 per mile. trying to get a fall race calendar hammered out. thinking 5k on Sept. 12, 15k on the 19th, and 5k on the 26th, followed by a capstone half mary in sioux city on the 17th of october. Then in november probably a thanksgiving race and living history farms.
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| Asics 2130 GT Orange Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 5.00 | 7.50 |
| 5xmile today, ran them in 5:43, 5:38, 5:58, 5:52 and 5:45. Felt pretty decent, am battling a head cold and all. Other than that a good day. Went over 1000 miles on the year today! |
| Asics 2130 GT Red Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Very casual mileage today, 4.5 in 33:36, or 7:28 per mile. Really tried to keep it around 8, just couldnt do it. Making a conscious effort to slow it up is good though. |
| Asics 2130 GT Orange Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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Got off course, so i had to improvise, even still there is some discrepency on the maps. It says it was only 5.86 or so, I remapped it at 5.94, but I had it mapped out to 6 and then couldnt find a turn it told me too, so who knows if its even right, either way Ill call it 6 in 37:17 or 6:13 per mile. Not a bad workout, was hoping for a tempo around 6:07's, but ill take 6:13, anytime I can get practice running hard for an extended period of time is good.
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| Asics 2130 GT Red Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice casual 4 in 31:00, or 7:45's today. Took it easy in hopes of revamping my legs. |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7, wanted to go 13, but had stomach problems thanks to tailgating all day and chowing not the best of food haha.
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| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 last night around 9 pm, got up at put up another 7 this morning. since i wanted to go far last night and couldnt, i tried to get 7 miles on tired legs by running them back to back. It worked, i was tired. |
| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Pretty decent paced 5.5 today in 38:45, or just faster than 7:03 per mile. Felt good after a SRD yesterday, first 5k in a month this weekend. |
| Asics 2130 GT Red Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 3.25 | 6.00 |
| 13x400 today all either 1:19 or 1:20, for a total time of 17:17, which equalled out to around 5:19 miles. This is my typical race week speed workout.
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| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Pretty good pace for my mileage today, 7:00 per mile exactly, finished in 38:31, so just 1 second above perfect 7 min pace. Felt very good besides the humidity and stomach issues, and still toughed out a good run. |
| Asics 2130 GT Orange Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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easy 4 miles today in 29:25, avg of 7:21 per mile. Felt nice and relaxed. Did some injury prevention tonight after the regular core and stretching because i have had the beginnings of shin splints. I think my shoes are getting high mileage. race in two days!!
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| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| pre-race warmup 2 miles |
| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Sioux Falls Miracle 5k (3.1 Miles) 00:17:17, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| Ran the 5k today in the Sioux Falls Half Marathon. Got 4th out of around 500 people. Kinda sucked cuz I just missed the money! lol (top 3 got cash payouts). Oh well, I ran well and I was happy with it, if I wouldnt have got all alone late in the race, i coulda pushed it and broke 17. 5:25 first mile, that was the only split they had though. Overall, a good day--A season best of 2009! |
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2130 GT Red Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Wow, so definitely was planning on like 5 miles today, turned into 11. I felt really good out there and just kept humming along, before I knew it, I had run 11 miles in 1:20:45 or roughly 7:20 per mile. Definitely shouldnt have run in my old shoes today, but they didnt perform too badly. |
| Asics 2130 GT Orange Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| 3x1600 today, followed by an 800 at the end. Tried consciously to keep it around 6:00 per mile because that is the pace I am shooting for this weekend. Ended up running 5:42, 5:57, and 6:02. I feel like I dialed it in better the last two, the first was too fast for the sake of this workout. The last 800 was in 2:58. Overall a decent workout, but my legs are tired and it was humid. Taking it easy the rest of the week til the race on saturday. |
| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Mini-Taper for this weekends 15k. 4 miles today at 7:14 per mile, ended at 28:56. Pretty hot and humid, but the 4 miles felt really easy, wasnt really breathing hard, which is a good sign.
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| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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pre-race 2. I feel like Im ready to bust a good race tomorrow!
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| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Mccook Lake Race For Hope 15k (9.3 Miles) 00:58:04, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 9.30 | 0.00 | 11.30 |
| Where to start on this one...I lead the race through 8 miles, should have won it, but faded in the last mile and the two guys who had been about 10-20 yards behind me the whole race threw in a surge to beat me. I technically got 3rd, but the winner was a masters and took the masters title, so that made me 2nd overall. Kind of frustrating to start so well and end not so well, still happy with the time, i was sitting pretty through 6 miles (around 36:20). I maintained even 6's through 4. Ended at 58:04 or somewhere thereabouts, so there is a definite drop off. The race was for a great cause though (cancer fundraiser) and so that is the important thing. I did get a really nice plaque made out of a tree and some gift certificates to restaurants in sioux city, so overall not a bad day, just really thought I was gonna win this one. O well, go hawks! |
| Asics Hyperspeed 2 Flats Miles: 9.30 | Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles today in 39:13 or just faster than 7:08 per mile pace. Felt really easy and pedestrian, but I was still pretty sore. Will probably do a similar run tomorrow and just add an extra 2 miles. |
| Asics 2130 GT Orange Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Legs were still really sore today, especially behind my left knee and my left hip (top of IT band). Because this was the case, I took two major corrective actions. 1 being I slowed the pace (finished in 48:16 or around 7:25's, i tried to go even slower than that, but really couldnt). 2 being shortened up the mileage a little. I was gonna go 7.5-8. Another thing I may do if Im still struggling with soreness over the next few days is I may run the 5k this weekend instead of the 10 miler. We'll see. |
| Asics 2130 GT Red Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| Today was an absolutely amazing, breakthrough workout. I did 16x400 all within 77-79 seconds with 2 at 80. I had equal recovery between each 400, and totaled my time at the end which ended at 4 miles in 20:57 or 5:14 pace! Now granted I had breaks between each of those so its not like I ran a 20:57, but the principal here is that I maintained throughout and had a very uptempo workout. In fact, my times go faster throughout. The first "mile" was 5:18, then it went 5:15, 5:13 and 5:11 respectively. Thus, I pushed throughout the workout. I am definitely running the 5k this weekend instead of the 10 miler. Wanna see what I can get and hope that this workout is a good indicator of a great 5k this weekend, maybe even a PR!
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| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today, still sore for some reason, i think my shoes are just going out, time for some new ones maybe...when i get the money. Other than that, today was 6 in 44:19 or just over 7:23 pace roughly. Cant wait for the 5k this weekend |
| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy today. Ran 29:25 which I think is the exact same time I ran for my "two day out pre race 4 mile run last week". I love pace and the crazy nuances of it. that averages to 7:21 per mile. Felt nice and easy and comfortable. Shooting for sub 17 this weekend. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| pre race 2 |
| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Capital Pursuit 5k (3.1 Miles) 00:16:53, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
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Today I finally got back below 17 minutes! The weather was perfect this morning, a breezy 50 degrees at the start and clear skies. Started out in a 5:17, felt really easy though, i thought for sure I'd be around 5:45 or so, but sure enough I hit that first mile right where I needed to be. Second mile was 5:46, as I came through in 11:03. I have some doubt as to the accuracy of this second mile marker though. I think it was long, because I closed the last 1800 meters in 5:50, which means I ran a 5:10-5:14 third mile. Although I did pick it up, I dont know if I had picked it up that much. Regardless, I crossed in 16:53, my third fastest time ever and this year's season best. When I first saw the finish line, I thought for sure I was going to PR because the clock was at 16:12 and I had about three blocks to go. Turns out, those were a long three blocks as I didnt quite get the PR. Nonetheless I am super happy with this run. Now it is time to focus my attention towards the Sioux City Half Marathon on October 17--My goal race for the fall.
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| Asics Hyperspeed 2 Flats Miles: 4.10 | Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A nicely paced 10 miles today in 1:13:21 or 7:20 per mile. I got a new watch that takes splits so my mile splits are as follows: 1- 7:16 2- 7:38 (uphill) 3- 7:04 4- 7:08 5- 7:19 (36:27) (7:14 pace) 6-7:23 7-7:19 8-7:09 9- 7:25 10- 7:35 (uphill) Overall, I kept it pretty steady. I noticed that while you can definitely tell my uphills, i had significant downhills on mile 1 and 9 and those were still evenly paced. Overall a good run. finished with 8x50 meter strides.
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| Asics 2130 GT Red Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Felt a little sluggish on todays run. 5.5 miles in 39:56 or a little over 7:15 pace. Did break out the new shoes though and they felt great. Splits are as follows: 1- 6:55 2- 7:20 3- 7:22 4- 7:35 5- 7:06 last .5- 3:37 (7:14 pace) Overall, an okay run in windy conditions, just felt very stiff. finished with 6x50 meter strides.
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| Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| I should call this one a race report, because I pretty much set a PR in practice! Today I was shooting to run a drop down tempo starting at 6:30 then goign to 6:20, 6:15, 6:10, 6:05, and 6:00 for 6 miles, basically picking up the pace as I went. That all went OUT the window after mile 1, I ended up running the negative splits, but ended up doing the 6 miles in 36:01 or 6:00 pace, easily my FASTEST tempo training run ever for that long. Check out my tempo splits: 1- 6:10.0 2- 6:10.3 3- 5:56.3 (18:16 or 6:05 pace) 4- 5:58.9 5- 5:58.9 6- 5:46.6 (last 3 miles- 17:44 or 5:55 pace) As you can tell, I kept my mile splits pretty equal especiall miles 3,4 & 5. My final 4 miles were covered in 23:40 or 5:55 pace evenly. My legs felt tremendous on this run, I wish my half marathon woulda been today because 1:20 would have been shattered. I like this starting slower and speeding it up thing. The temperature was conducive to a good run, 53 degrees, but it was super windy at 20-25 mph. Words cant express how happy I am with this run and what kinda shape it shows Im in!!
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| Asics 2130 GT Red Miles: 7.00 | Asics 2140 GT Black/Gold Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Broke out the old orange shoes today, glad they still had 3 miles left in them. 48 degrees with rain and wind..yum, winter is coming. I wore tights and was glad I did. 1- 7:10.4 2- 7:11.6 3- 7:11.3 Total: 21:33, or 7:11 pace. Pretty even run, felt like I was going a lot slower than this, but I guess I wasnt, hopefully that means Im in pretty good shape!
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| Asics 2130 GT Orange Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Long run this afternoon of 13 miles. It was a little chilly at around 50 degrees with windchills in the mid-40s, fall is definitely upon us. I had a tough time getting going, and it took well over 5 miles til I felt warmed up and my legs got in the swing of things. Finished the 13 miles in 1:33:34 or just faster than 7:12 min/mi pace. Splits are below: 1- 7:17.4 2- 7:37.3 (uphill) 3- 7:06.2 4- 7:15.4 5- 7:05.7 (36:22 or 7:16 pace) 6- 7:01.1 7- 6:52.5 8- 7:11.6 9- 7:13.0 10-7:14.2 (1:11:54 or 7:11 pace)
11- 7:06.0 12- 7:09.4 13- 7:24.0 (uphill) Overall a good run. Felt fine, legs did take a while to warmup but I found a groove in the middle of the run. Popped a GU around 8.75 miles in or so, definitely added a boost for the last 4. Half Mary 2 weeks from today!
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| Asics 2140 GT Black/Gold Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A cold and rainy 6 miles today. It was 48 degrees with light winds bringing the wind chill only to a manageable 44 degrees. It was either misting, or sprinkling, or straight downpouring throughout the run. When I got done I was thoroughly soaked. 6 miles total in 42:59 or just a smidge under 7:10 pace. Splits: 1- 7:01.0 2- 7:11.2 3- 7:17.1 (21:29 or 7:10 pace) 4- 7:11.4 5- 7:10.9 6- 7:07.4 Overall a really evenly paced run. Felt like I was taking it easy and tried after the first mile to consciously slow it down, just couldnt get much slower than 7:17. Tomorrow will be a few miles at GHMP.
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| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4 mile tempo today. It was neither about speed or distance, just about running some more consecutive miles at GHMP. That is what I did, running the 4 miles in 24:12 or 6:03 pace exactly. I was not happy with the way I felt in this run though. I started off fine, then felt tired. The cold (46 degrees, w/c of 38) and wind (20-30 mph) didnt help either. It was still a quality workout though and I am happy with it. 1- 5:57.9 2- 6:02.5 (12:00 or 6:00 pace)
3- 6:06.5 (18:06 or 6:02 pace) 4- 6:05.6 Overall a good steady workout. Im sure my legs were just tired from high mileage last week. Will get in 4-5 easy tomorrow, then another longer tempo on thursday with some more GHMP miles.
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 super easy miles today. Super easy pace-wise that is. I was super tight and my legs just werent fresh, which is probably why I knew that I would just take a relaxing 5 mile jog today. Ran the 5 miles in 37:53 or 7:35 pace. 1- 7:35.7 2- 7:56.5 (uphill) 3- 7:29.1 4 & 5- 14:52.4 (didnt get the 4th mile split, 7:26 pace for the two miles) Overall, it was a gorgeous day to run. Mid-60s, light breeze, just a wonderful day. It felt nice to take it easy for once, it just kinda made the 5 miles drag on. Tomorrow will be more GHMP miles tho, so itll be back to business.
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| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
| Today was a long tempo run. It was basically a dress rehearsal for next saturday, except I didnt have flats on. Anyways, I kept up a good pace throughout the 8 mile tempo and was happy with the results. One mile, i believe it was the 4th I had to stop twice for passing cars, so that kind of skewed that miles time, other than that, it was overall a pretty good pace. During the actual race, I will want to start a little slower though. Splits: 1- 5:59.6 2- 6:00.5 3- 5:58.4 (17:58 or 5:59 pace)
4- 6:11.8 (This mile is skewed cuz I had to stop twice for cars during it, would have been about 5 seconds faster) (either way 4 miles 24:10 or 6:02.5 pace) 5- 6:03.7 (30:14 or 6:03 pace) 6- 6:02.4 (36:16 little under 6:03 pace) 7- 6:08.2 (42:24 or 6:03.5 pace) 8- 6:12.6 TOTAL--- 48:37.3 (6:04.5 pace overall) All in all, not a bad tempo, by far the best pace Ive held for that long. Felt pretty good throughout, just have to reign it in the first couple miles so I dont start adding time towards the later miles like the trend was beginning to look like here.
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| Asics 2140 GT Black/Gold Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy, felt like I was jogging today. Weather was really nice, but its sposed to be snowing for my 14 tomorrow. 1-7:12.1 2-7:17.7 3- 7.22.7 TOTAL- 21:54 (7:18 per mile)
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| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Today I ran the longest continuous run of my life--14.5 miles. Would have done 15 but had GI issues late in the run. It was really cold today and it took me almost 6-7 miles to get warmed up and loose. Here are my splits: 1- 7:18.0 2- 7:37.1 (uphill) 3- 7:06.2 4- 7:31.0 (I think this mile was a tad long and 3 maybe was short) 5- 7:13.0 (36:45 or 7:21 pace) 6- 7:04.0 7- 7:08.8 8- 7:07.6 9- 7:08.0 (took a GU right at the 9 mile marker) 10- 7:15.9 (1:12:29 or 7:15 pace, 35:44 on last 5 miles) 11- 7:29.8 (same mile as #4 so i think it was long) 12- 7:08.2 13- 7:23.6 14- 7:54.9 (big uphill) last .5- 3.44.2 (7:28 pace) TOTAL--1:46:10 or 7:19 per mile pace! Overall, a very good run in adverse weather conditions. I got in a groove in the middle miles as you can tell by my even splits from 5 through 10. Aside from the last mile which was uphill and I was dead, I kept a pretty decent pace. Not only was it the farthest Ive ran in terms of distance (by .5 mile) but it was the longest as far as time by seven and a half minutes! Goal HM next week!
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| Asics 2140 GT Black/Gold Miles: 14.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy paced miles today. Legs felt like crap though, dunno if it was the cold or just leftover from saturdays long run. Anyways, hopefully slowing it down today will act as a recovery and iron out the kinks. Taking it easy this week as a taper for the half. 1- 7:11.3 2- 7:41.9 3- 7:20.5 4- 7:33.5 5- 7:37.5 total--37:24 or 7:29 per mile. Finished with 6x50 meter strides. Hopefully my legs will come back to me as the week goes on.
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| Instead of the usual 14x400 sharpeners i do the week of a race, i decided to get some more tempo. i feel like I already have a lot of the speed i need to go sub 1:20, now its just about getting that pace down as i have been doing the last few weeks. here are the splits from my 3.5 mile tempo: 1- 6:03.9 (would have been about 5 seconds faster but i had to come to a complete stop for traffic) I want this mile to be around 6:07-6:10 on raceday anyways tho, so it woulda been too fast regardless) 2- 6:10.4 3- 5:55.9 last .5- 3:00.5 (6:01 pace) Total --21:10 (or 6:03 pace) Overall, I was happy with my pace, it felt really easy. I just need to slow it up for the first mile, the second mile was 6:10 but i was more than happy with that because I felt like I made an adjustment after the first mile which is what I'll need to do saturday if i get out to fast. My goal for saturday is to start at 6:10s then about the 4th mile, drop it down to around 6:00 and see how fast I can push the rest of the way, that is how ive trained and that recipe should yield a sub1:20.
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Last real workout before the big race on saturday. 6 miles in the cold rain. I dont know whether I can trust the weather forecasts for saturday because it says its sposed to be nice but last night they said 95% chance of rain at 8pm and it didnt rain all night. Tonight, they said 70% chance of rain at 4 and boom rained right at 4. Who knows. 1- 7:11.8 2- 7:22.6 3- 7:11.0 (21:45 or 7:15 pace) 4- 7:13.7 5- 7:06.4 6- 7:13.8 Total--43:19 or 7:13 pace Overall, a good final workout before the race. Quads are still sore and have been all week, the day off tomorrow will help and then Ill get an easy 2 in on friday. Now its just time to trust my training and go out on saturday and rock the 13.1!
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles pre race systems check |
| Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Sioux City Half Marathon (13.1 Miles) 01:22:35, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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Today I ran the Sioux City half marathon. My goal was a sub 1:20 as I have talked about a lot over the past few weeks. I was very well prepared and fully expected to run that time. Here is how it went Pre-Race Woke up at 5:30, hopped in the car about 6 and got to sioux city about 6:40. Hopped aboard a bus when I got there that took us to the start line. First time taking race transportation, and it was a good experience--plus it was very warm on that bus! Warm-up felt really good and I had a standard pre-race routine.
Race Started out fresh with a group of about 5-7 runners. Took it really really easy at the beginning. at one point I heard one of the guys in the group say something about our pace being around 7 minute mile pace. By looking at my watch, I knew that wasn't the case, we were indeed going slow, but probably more like 6:30 pace. At that moment i decided to execute my race strategy which called for going out in 6:10 and then dropping. I pulled away and was all alone. Mile 1- 6:12.6 Mile 2- 5:58.3 Mile 3- 6:22.7 (18:33, 6:11 pace)
Here at mile 3 we got into the stone park hills. I knew the hills were tough because I had driven the course the night before, but had no idea the massive toll they would take on my time for this race. For mile 3, there was just one big hill that added the 20 seconds to my otherwise 6 flat pace. Mile 4 was where things got ugly. Mile 4- 7:11.9 (This mile had a massive elevation gain throughout, the whole thing was practically an uphill and I was under-trained for such massive hills, and it cost me about a minute on my pace) Mile 5- 6:20.7 (I knew here that the hills, which ended in the first half mile of mile 5, had ruined my shot at sub 1:20, i just couldnt make up the 1:50 I lost on these 3 miles) Mile 6- 6:01 (38:07, 6:21 pace) back on track this mile, but still lagging for the time I lost on the hills Mile 7- 6:00 (right on!) Mile 8- 6:19.0, not sure what happened here, just lost focus Mile 9- 6:11.2 (56:37, 6:17 pace) GU at the start of this mile
Mile 10- 6:16.6 (1:02:54, 6:17 pace) I have come to terms by now that I will not break 1:20, but I have lead the whole race, at times by more than I can see the next runner, so I just want to hang on and win at this point! I feel like I can Mile 11- 6:16.7 - almost the exact same split, the 2nd place guy has been steadily around 45 seconds behind me since mile 9 Mile 12- 6:18.6 (1:15:29, 6:17 pace) Im hanging on still at the pace I set back at mile 8. At the start of the last mile, I have around 30 seconds on the 2nd place guy, he has gained but it has been somewhat negligable, its all about what each of us has left. Mile 13- 6:22.9, He kept coming and passed me at around 12.5, I just couldnt stave him off and had no answer to his final mile which was 5:50 (as i learned after the race) I definitely didn't have a 5:50 in me, the hills early on had threw off my plan, and my new goal of winning rested on what that guy had left, and he had enough to beat me. last .1- 42.9- No kick, just easing on in as I realize I cant move up or down in position. Total---1:22:35 (6:18 pace) Post-Race Turns out I ran a decent plan throughout the early stages of the race, the hills just threw me off and I never recovered my game plan after that. When it came down to me just trying to hold on for the win, I lost it in the late stages. Nothing to hang my head about though, the other guy just had more at the end, and probably had more experience at early hills. I took 2nd overall and netted $75 in prize money. Not a bad day, and considering I was just hoping to get a PR, and ended up finishing in the money. Also, I believe on a flat course, I would have easily PR-ed today and most likely broke 1:20. I felt well rested and well prepared mileage and speed wise. The hills just got the best of me, and the rest of my race suffered because of that. 1:22 on this course was a very good time in my opinion and I am happy with that!
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| Asics Hyperspeed 2 Flats Miles: 14.10 | Asics 2140 GT Black/Gold Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Very easy paced 5 miles today. Still really sore from saturday, especially my calves, i think my flats may be nearing the end of their lifespan. 1- 7:06.5 2- 7:32.5 3- 7:27.4 (22:06, 7:22 pace) 4- 7:34.8 5- 7:29.9 Total-- 37:11 (7:26 pace) Overall, not as slow as I wanted to go, but it felt really slow, that first mile was a surprise with how sore i was. Will prolly do very similar pace for maybe 6 tomorrow. 5k this weekend and then maybe thinking about running my first full at the end of december, so I will be getting my mileage up after this week.
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Whew, i was just dead today. My legs had nothing in them. My calves are still really sore. 6 miles in 45:35 or 7:36 pace. I just felt awkward running from the first step. Maybe should have gone shorter today. |
| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
| Repeat 400s today, 14 of them to be exact with equal recovery.They were a little slower than usual because of the 20 mph headwind on the backstretch + the sleet and freezing rain. Overall, not pleasant weather. Total time for the 3.5 miles of 400 repeats was 18:49 or 5:22-5:23 per mile pace. Not bad considering the elements. 2.5 total w/u and c/d. |
| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Although today's miles are classified as easy, they were far from it. Temps in the mid-30s with wind chills in the 20s, pouring down cold rain was the weather. Got thoroughly soaked. 4.5 miles in 32:36 or 7:15's. Started off with a 6:58 but then reined it in and slowed down. |
| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| pre race systems check. |
| Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Race for the Cure (3.1 Miles) 00:18:06, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
| Today I ran Des Moines Race for the Cure. 25,800 people showed up so that was pretty awesome. Got 5th, the course was long im pretty sure, the winner was a guy who always runs mid to low 15s and he was at 16:30, and I felt at least 17:30 was more realistic for what I ran. I woulda guessed the course was 3.3-3.4. Didn't get my splits cuz the miles werent marked, but it was a fun race for a great cause! Second year in a row medalling at this event!! Really glad that so many people came out for such an awesome cause!! |
| Asics Hyperspeed 2 Flats Miles: 3.60 | Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Today I wanted to run 15-16 miles. Perfect weather for it too, low 50s and no wind, just a beautiful fall evening. Ended up stopping after 13. Just felt tired so I didnt push it. The 13 felt extremely easy though, plus I ran without GU or water, largely because i left all my GUs at my apt and I am home this weekend. That could have contributed to my abrupt stop at 13. Splits: 1- 7:12.4 2- 7:12.3 3- 7:32.1 4- 7:27.3 5- 7:32.1 (36:56, 7:22 per mile) 6- 7:20.6 7- 7:22.0 8- 7:15.5 9- 7:30.0 10- 7:35.5 (1:13:59 or 7:24 pace) 11- 7:32.1 12- 7:38.8 13- 7:43.1 TOTAL-- 1:36:53, 7:27 pace Overall, you can see where I would normally GU (between 8 and 9) and since I didnt have any, that is where my miles started to slow. Overall a good run at a nice pace, felt relaxed and just enjoyed the run.
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| Asics 2140 GT Black/Gold Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rough 5 this morning, did a quick turnaround from the long run yesterday and felt like poop today. 5 miles in 39:10 or 7:50 per mile, not a bad pace for recovery just felt really tired, which was expected. |
| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| Repeat miles today, 4 of them with 3:30 rest between each. My repeats were: 1- 5:41 2- 5:38 3- 5:47 4- 5:43 Average-- 5:42 Overall a good workout on tired legs. I think if I rest up my legs I could run a lot faster, which is my plan here towards the end of the season. Im thinking that I probably will not attempt the full at the end of the year and instead just focus on running as many 5ks as i can before the year is out. Might even use next year as a solely 5k year where I try to break 16 the whole year. We shall see.
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| Asics 2130 GT Red Miles: 5.50 | Asics 2140 GT Black/Gold Miles: 1.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Really worked on running at a slower pace for my 7 mile run today. I have read everywhere and heard from lots of good runners that slowing your pace on mileage day is the key to getting a big breakthrough. Thats what I tried to do today. Splits: 1- 7:28.4 2- 8:00.6 3- 7:17.2 4- 7:40.1 5- 7:35.8 6- 7:56.9 7- 7:23.4 TOTAL-- 53:22 (7:37 per mile) So, in retrospect, not as slow as I thought I was going when I look at the average. I tried though, and its getting easier to run slower. The effort feels easy, so I think that is an important thing.
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| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Tempo 3 miles today. Weather was rough. high 30s with high winds and sleet, rain, snow mix blowing in my face. 1- 5:48.0 2- 5:56.1 (11:44, 5:52 pace) 3- 5:58.6 (I was really happy with this mile cuz it was into that crazy wind and driving sleet for at least half of the mile. Was nice to gut it out and I was spent after this mile cuz the effort) TOTAL-- 17:42, 5:54 pace Overall, not a bad workout. I am going to try and peak these next two weeks as i have 2 5ks on each of the next two weekends. So I will be tapering and utilizing the year long base I have built of both speed and mileage.
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A nice spooky 3 miles this evening. In true halloween spirit, the run was at night and there was a full moon and smoke was hanging over almost my entire running route from leaf burning today. It was way awesome and definitely felt like halloween. |
| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Woke up and caught the last half of the NYC marathon. That got me really inspired, especially after seeing Meb's winning effort. Nothing like watching a marathon to inspire you. I then went out for a 9 mile run, it was actually pretty warm, maybe even 60 degrees, so i was ill advised to wear a hat and gloves, which got super hot mid run. Splits: 1- 7:21.6 2- 7:12.2 3- 7:18.1 (21:51, 7:17 pace) 4- 7:17.7 5- 7:19.8 6- 7:16.0 (43:45, 7:18 pace) 7- 7:16.2 8- 7:20.6 9- 7:41.9 TOTAL-- 1:06:04 (7:20.5 pace) Overall, I think it is awesome how even my splits were from miles 1-8. The last mile was kind of an anamoly--it was uphill, and I was tired from the heat that I wasnt expecting. Overall though, I wanted this run to be well faster than recovery pace and it was. I like how even everything was.
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| Asics 2140 GT Black/Gold Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Was going to take today off, but the weather was so perfect that I couldnt resist an easy 3. 7:20, 7:15, 7:16 are my mile splits. 21:51 overall, for 7:17 pace. Felt nice and relaxed.
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| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.25 | 6.25 |
| 13x400 repeats today. Typical week of workouts for a race. Got a 5k this weekend, and I am trying to peak this and next week as my season winds down. Hit all my splits between 1:17-1:20 with equal recovery. Added up the total time and it was 17:00 for 3.25 miles which is around 5:14 pace. Should be a good weekend. |
| Asics 2140 GT Black/Gold Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy 4.5 miles today in 7:36 pace, finished in 34:11. Should be just beautiful weather for the 5k this weekend. Shooting for sub 17 again. |
| Asics 2140 GT Black/Gold Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| absolutely gorgeous day today, mid 60s and sunny. Actually kind of warm, felt nice! 4 miles in a little more up-tempo, I wanted to cut my volume this week but keep up some intensity, and today was representative of that i think. splits: 1- 7:05.9 2- 7:16.3 (14:22, 7:11 pace) 3- 7:03.2 4- 6:59.4 TOTAL-- 28:24, 7:06 pace Overall, it was a good tuneup and everything felt good. Its crazy how after running my mileage days slower the last month or two that 7:00 pace feels a little harder than it used to. I used to do this pace everyday, but to get more mileage I've slowed down and I didnt realize there was such a difference between a 7:45 mile and a 7:00 mile. Interesting stuff. Weather should be perfect this weekend, thinking sub 17 for sure, but shooting for a PR is my A goal for the 5k.
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| Asics 2140 GT Black/Gold Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 pre race systems check today. Getting pumped to run tomorrow, should be ideal weather 54 degrees with light breezes out of the north. Definitely want to PR if its possible. |
| Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Coca-Cola Classic 5k (3.1 Miles) 00:18:04, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
| 5k today. Weather was perfect, but i just didnt run that great. Whatever the reason, I just didnt have it this morning. Just had no get up and go. Maybe i am past peak for this year, which is fine, i enjoy racing in general. splits: 1- 5:33.9 2- 6:08.0 (not sure what happened here, really disappointed with this split) 3- 5:48.2 .1- 34.1 Total--18:04 Fun race, great weather, fantastic people, just didnt like my performance. I will cut my mileage even more this week for next weekends 5k. Legs will prolly have more pop on less mileage next week. Also, signed up for my 2nd Living History Farms XC race on the 21st, pretty pumped, its always just a fun race!
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| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2140 GT Black/Gold Miles: 2.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| A nice run tonight in very good weather. 6.5 miles after a much needed rest day yesterday. Felt a little more uptempo tonight, but I didnt fight it, if i feel good im gonna run fast. Splits: 1- 7:18.2 2- 7:23.5 (uphill, really pushed it) 3- 7:11.2 (21:53, 7:18 avg) 4- 7:04 5- 6:59.0 6- 7:03.9 last .5- 3:14.6 (6:29 pace) TOTAL-- 46:14, 7:07 pace Overall a great run. I negative split this run by a lot, which was nice. I really got in a zone after 3 and just hit the cruise. 5k this weekend, its the community race that coincides with the heartland nike nationals meet, so it will be fun to get on an xc course again.
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| Asics 2140 GT Black/Gold Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
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5x1000 meter repeats today. Weather was nice and so I threw on the flats and absolutely flew. My splits were: 1- 3:24.4 2- 3:21.4 3- 3:18.5 4- 3:21.5 5- 3:18.9 Total-- 16:38 or around 5:20-5:21 per mile. Very good workout today, I was hoping to hit each 1000 between 3:20-3:30 and I exceeded that. 2:05-2:10 recovery between each. Oddly enough the added up time is exactly my PR for the 5k, pretty cool.
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| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2130 GT Red Miles: 2.00 | Asics 2140 GT Black/Gold Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy today. 37:00, 7:24 avg pace. Weather is still pretty good, especially for this time of year. High 50s and a little breezy and cloudy. Looking forward to my 5k this weekend. |
| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy today in 29:00, 7:15 pace. Thinking about a late spring marathon for my first. Mad-City on May 30th is the leading candidate right now. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy in the cold november rain. Cue Axl Rose. Ran it in 14:31, 7:15 avg. This was my warmup for tomorrow's 5k, looking forward to it! |
| Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Nike Regional XC Community Race (3.1 Miles) 00:18:21, Place overall: 24, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
| I did not run well today at all. The race was awesome and the course was a lot of fun, but for some reason I just didn't run fast. Thats ok, cuz I had a blast running the Regional XC course, I think I am just past peak for the 5k. Prolly really need some time off and then to revamp. Will do that in later december. First mile was good--5:33, but the last two were both 6:05's with 36 seconds to close the final .1. Ran in my old xc spikes cuz I couldnt find my newer ones. Overall, a pretty disappointing time, but like I said, fun race for sure. |
| Asics 2140 GT Black/Gold Miles: 2.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A nice 8 miles this afternoon. Pretty good weather, a little on the colder side, but it felt nice. Took me a while to get loose cuz i had just woken up from a nap before the run. I finished pretty strong though so that is always nice. Splits: 1- 7:30.5 2- 8:01.1 (uphill) 15:31, 7:45 pace 3- 7:22.9 4- 7:24.6 (30:19, 7:35 pace) 5- 7:25.4 6- 7:05.8 (44:50, 7:28 pace) 7- 7:19.1 8- 6:52.8 TOTAL-- 59:02 (7:23 pace) Overall, a good run, negative split with a decent last mile. Felt pretty good once I got in the groove after the first few miles.
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| Asics 2140 GT Black/Gold Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Broke out the flats for a 4 mile tempo today. Wanted to stay around 6:10s, but was way faster than that. I was just running easy and my splits were just fast, so thats always a good sign. Splits: 1- 5:45.6 2- 6:01.6 (11:47) 3- 6:05.8 (17:53) 4- 5:56.3 Total--23:49, 5:57 pace Overall, I am really happy with that. Its sad, but todays workout was not far off my last weekend 5k splits. I dunno, maybe Im turning into a longer distance runner. I feel better the longer I go and I even started running faster that 4th mile today. It was especially crazy how easy the first mile felt, i had to consciously slow up otherwise I'd of easily hit 5:30.
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| Asics Hyperspeed 2 Flats Miles: 4.00 | Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy today. Legs were really tired and sore, so i ice bathed afterwards, i forgot how cold that stuff was haha. Splits: 1- 7:15.7 2- 7:50.5 (hill) 3- 7:19.0 (22:25, 7:28 pace) 4- 7:27.0 5- 7:27.5 6- 7:34.6 TOTAL- 44:54, 7:29 pace Overall, very evenly split run today. Not much else to say.
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy 4.5 today. Great weather again. 1- 6:59.8 2- 7:36.6 3- 7:17.0 (21:53, 7:18 pace) 4- 7:20.0 last .5- 3:35.8 (7:11 pace) TOTAL--32:49, 7:17 pace Overall, a nice easy run for the day.
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| Asics 2140 GT Black/Gold Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 today in 22:22, 7:27 pace. Felt really relaxed and easy. Living History Farms off-road 7 mile xc race tomorrow, 7500 people running, it should be a blast like it was last year! |
| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Living History Farms XC Trail Race 00:50:06, Place overall: 182 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.00 | 0.00 | 9.00 |
| Another living history farms off-road race today. I ran it last year and it was a blast. Completely off-roading, through corn fields, up monster hills/mud cliffs. 9 creek crossings. Ran it in my spikes which i found at home. Last year was freezing cold which made it challenging. this year the weather was a little better(mid 30s with fog), the water crossings were still cold and the race was just as challening. I finished looking like a mud monster--I couldnt get up out of one of the creeks and just got covered in mud in the process--priceless! I think the distance changes on this thing every year. Last year I ran it in 46 minutes and something and this year it was 50 minutes. O well, i dont really do it for time, just to have a fun off road experience. Its such a hard race! Truly takes it outta ya. Its neat though because 7000 people run each year, so to get 182 out of 7000 is pretty cool. Nonetheless, I had a blast this year and will try to come back next year for sure. They say the race is over 7 miles, but i have no idea how much past it, so i just ballparked it and said I ran 9 total with the mile warmup and brief cooldown. They always mess with the mile markers too, one mile (like number 4) i ran in 5:10 haha (definitely wasnt a 5:10, i wasnt running that hard), and then mile 5 was 11:10 (definitely not that slow), i dont think they even know haha, just place random mile markers. It was a pure guts running day today! |
| Asics 2140 GT Black/Gold Miles: 1.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy today in nice weather, high 40s with light winds and cloudy--perfect running weather for late november. Gearing up for a dec 27th half marathon that will represent my last effort at breaking 1:20 for the year, dont know if i can muster it up, but im sure going to try. Will hop in a turkey day trot 5k, but using it as this weekends speed workout. Splits today: 1- 7:10.8 2- 7:19.0 3- 7:09.9 (21:39, 7:13) 4- 7:14.7 5- 7:10.4 TOTAL-- 36:04, 7:13 pace Very evenly split run today, felt nice and easy.
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| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 miles today. Weather was pretty good except for the wind made it cold at times. Pretty easy paced accept for the last mile when i kicked in a pretty decent pace and ended up running that last mile at the high end of my goal marathon pace. Splits: 1- 7:04.1 2- 7:27.0 (14:31, 7:15 pace) 3- 7:21.0 4- 7:10.5 5- 7:12.2 (36:14, 7:15 pace) 6- 7:08.0 7- 7:22.8 8- 7:38.6 (58:24, 7:18 pace) 9- 7:40.5 10- 6:49.0 TOTAL-- 1:12:53 (7:17 pace) Overall, a pretty evenly split run again, at least through the first 7 miles. I did feel a little sluggish late in todays run and it shows in my latter mile splits. I felt good enough to close pretty well the last mile though.
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| Asics 2140 GT Black/Gold Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Today was 4 easy miles in 30:52, 7:43 pace. The legs were kinda sore today, and the cold and strong winds didnt help. Gonna hop in a turkey trot 5k tomorrow as a speed workout. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Webster City Turkey Trot (3.1 Miles) 00:17:30, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
| Hopped in the local turkey trot today. Was gonna do speedwork today anyway, so i figured a race was as good as that. 120 other people showed up so it was a good turnout. It is always a low-key event, but there is always some fast outta towners that show up to win it. Started out and it was quickly just two high schoolers and I. I let them lead it for around 7 minutes, the miles werent marked and the course isnt certified so everything was by time. I surged up a huge hill and passed them both and left them behind. I accelerated through the last 10 minutes and won by 28 seconds with a 17:30, 5:38 average pace, well faster than I've ever ran this course before. Not sure any of my mile splits, but it felt even if not negative, and it felt really easy too, which was a nice bonus given I didnt do any sort of taper and just used it as a workout. It was very cold and windy too, so to win in a pretty decent time in those conditions was nice. I guess today I became that outta towner haha. I have run this race 3 times now, and have finished 3rd, 4th, and now 1st. Will definitely do it again next year because of the small town/laid-back atmosphere. |
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Logged an easy 8 today in 1:00:28, 7:33.5 pace. I am super sore from playing football with my family yesterday, so I was definitely sluggish on the run. Will get in an easy run tomorrow then long on sunday. |
| Asics 2140 GT Black/Gold Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 today. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Long run today as I gear up for my half marathon attempt at sub 1:20 on dec. 27th. Felt pretty good today. weather was absolutely perfect, mid 50s at the start, high 40s at the end, no wind. wont get too many more days like this. Splits: 1- 7:04.7 2- 7:24.8 3- 7:34.7 (22:04, 7:21 pace) 4- 6:58.8 5- 7:39.5 (36:42, 7:20 pace) 6- 7:13.4 7- 7:02.8 8- 7:23.0 (58:21, 7:18 pace) 9- 7:19.1 10- 7:12.1 (1:12:52, 7:17 pace) 11- 7:23.5 last .5- 3:35.8 (7:11 pace) TOTAL-- 1:23:52, 7:18 pace Overall, a good run, legs were kind of tired towards the end, probably because I have ran more this year in total than I ever have before. Will definitely take an extended taper the week of the half. Other than that, I feel like Im still in good shape.
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| Asics 2140 GT Black/Gold Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| early pre-dawn 4 miles today at 8:05 average, 32:21 total. I am not a morning person, so i usually run slow in the mornings, which isnt necessarily a bad thing as today I needed a nice easy recovery run. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 5 mile tempo today. Wanted to hit 6:10 for the first two miles, 6:05 for the second 2 and, 6:00 for the last for a goal of 30:30. Didn't quite turn out that way though and my half marathon plans for the end of the season may be in jeopardy. I will try my scheduled 6 mile tempo on friday but if i repeat today then i prolly wont run the half. I believe my legs are just worn out and need a break before gearing up for spring. The cold and wind may have played a factor too as I am not used to the weather change yet. Here are my splits from my tempo: 1- 5:58.9 (a little fast) 2- 6:11.4 (12:10, 6:05 pace) 3- 5:59.5 (18:09, 6:03 pace)
4- 6:20.5 (falling off) 5- 6:27.5 (just felt sluggish) TOTAL-- 30:57, 6:11 pace Overall, not what I was looking for and I am disappointed by this workout, but at the same time, bad days happen in running, sometimes for no reason at all. I still felt good through the first 3 miles, so i guess that is one positive i can take.
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| Asics 2140 GT Black/Gold Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy today, averaged 7:21 pace. thinking about a 5k tomorrow, dunno if ill make the trip or not though. May just stick to my workout schedule and continue to train as if the half marathon is still a possibility |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Amazing how much difference two days makes. Two days ago, I sucked at my tempo run, today I rocked it and nailed my goal pace...exceeded it actually. Thats just the way running goes i guess. No wind probably helped and so did eating lunch before hand as last time I was kind of pressed for time. 6 mile total tempo, 8 on the day with w.u/c.d, Splits: 1- 6:08.2 (perfect) 2- 6:03.7 (12:11, 6:05.5 avg) 3- 5:59.0 4- 6:01.2 (24:12, 6:03 avg) 5- 6:10.1 6- 6:00.7 TOTAL-- 36:23, just under 6:04 pace Overall, very happy with that pace. I kept it steady and felt really good despite the very cold conditions. Havent totally ruled out the half marathon yet, probably will go for it if I keep up these kind of workouts.
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| Asics Hyperspeed 2 Flats Miles: 6.00 | Asics 2130 GT Red Miles: 1.00 | Asics 2140 GT Black/Gold Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles today. Pretty cold out, but no wind made it bearable. Splits: 1- 7:20.0 2- 8:08.4 (uphill) 2-4.5- (didnt get exact splits) 18:57.1 (7:35 pace) TOTAL- 34:25, 7:39 pace Overall, a nice easily paced day, got my mileage in for the week. Long run tomorrow.
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| Asics 2130 GT Red Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| freezing cold, like 5 degree windchill. Wanted to go 13, just was beaten down by the conditions and my stomach was upset during the run. 7:30 avg, 52:30 total for 7 miles. |
| Asics 2140 GT Black/Gold Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.50 | 6.50 |
| Today was tough because it was so cold outside. It is really hard to run repeats as fast as I want when its so cold. I managed 2x1600 then 2x800 then 2x400. Times werent really that important because after the first one, I realized it was just an effort-based workout. |
| Asics 2140 GT Black/Gold Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Where to start today haha. There is a blizzard going on here in extreme southeastern South Dakota. There is at least 7 inches of snow already on the ground and with the 25 mph winds, there are drifts already at least 3-5 feet high in places plus its still snowing. But I decided to be crazy and go run in it and it was super hard to do as there was no where to run and i had no footing basically the whole time. Ended up around 4.2 miles in 34:10 or 8:08 pace, but it was just brutal conditions to run. The cold not so bad, but the snow was terrible to run in, especially in terms of foot planting and traction. |
| Asics 2130 GT Red Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Took yesterday off as a result of the freezing cold windchill and there still being a ton of snow on the roadways and sidewalks. Today was a better day. Still pretty slippy in spots, but overall everything was pretty well cleared. temp was better too, 21 degrees with windchills around 11. Well better than last night (-20 windchill). Splits for my 7 miles: 1- 7:08.8 2- 7:11.6 (14:20, 7:10 avg) 3- 7:04.6 4- 7:24.7 (28:49, 7:12 avg) 5- 7:07.7 6- 7:12.1 7- 7:16.6 TOTAL-- 50:26, 7:12 pace Overall, a great run given the cold conditions and sloppy footing in places. I enjoyed getting out and getting a good workout in after being couped up most of this week.
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| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| tried for a 4 mile tempo today, it was disastrous....I'm done racing for the season. May run casually til the end of the year, then will be forced into a rest break while I travel to Europe. My legs need a break and this weather sucks to run in. |
| Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Rather cold today, wind chill dipping near 0 for most of the run. Splits: 1- 7:06.6 2-7:08.1 3- 7:26.6 (21:41, 7:14 avg) 4- 7:03 5- 7:01.4 last .5- 3:27.9 TOTAL-- 39:13, 7:08 pace Overall, a good run despite the cold.
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| Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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5 miles in very cold conditions today, single digit temps with windchills around -10 below. I noticed that the cold makes me run faster cuz my face usually starts hurting from the windburn so I pick up the pace, not a bad problem to have haha. Splits: 1- 7:28.0 2- 7:22.2 3- 7:12.8 (22:03, 7:21 avg) 4- 6:45.4 (random goal marathon pace mile)
5- 7:17.1 TOTAL-- 36:05, 7:13 pace A good run for cold cold cold conditions.
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I think it was even colder today than it was yesterday. Therefore, I put off my fartlek speed session til tomorrow where it should be in the mid 20s! Today it was low single digits with windchills around -10 below. 5 miles easy. Splits: 1- 7:10.0 2- 7:08.1 3- 7:17.4 (21:35, 7:12 avg) 4- 7:12.1 5- 6:58.2 TOTAL-- 35:45, 7:09 avg pace Overall, ended the run strong and felt pretty good despite the cold. Now the real question is whether to race the 2 mile or 4 mile this weekend at the jingle jam im going to run in.
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| Asics 2130 GT Red Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
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Fartlek today. Just ran my 5 mile route. Started with 4 min of warmup, then went 3, 2, 1 on with 1 min off in between. Did 2 sets with 2 min set breaks. Did an extra 3 on before taking around 7-8 min to cool down at the end. I just estimated the easy vs threshold miles. Figured I'd keep with the idea of an effort workout since that seems to be doable in the cold and snow.
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 very easy miles today. totaled 30:51, or 7:43 pace. Getting excited to race this weekend, going to do the 4 mile race. The winner of each the 4 and 2 mile get free entry into next years dsm marathon! Will be shooting for that. |
| Asics 2140 GT Black/Gold Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Jingle Jog (4 Miles) 00:23:41, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4 mile race today. It was very cold, around 20 at the start, but what made it cold was the windchill in the single digits. Froze my face off. Kept a really steady pace though and ended up 4th overall. Would have won the 2 mile, but didnt know that beforehand obviously. Splits-- 1- 5:46 2- 6:00 3- 5:59.9 4- 5:55 TOTAL--23:41, 5:55 pace. Overall, a good race. Kept very even pace. I knew I had lost speed, but it was nice to see I still maintained overall fitness. Really was just a fast tempo run, but managed to use that to get 4th in a race. Fun stuff. No other races this year as I wrap up my 2009 season. Will prolly give a general rundown and reflect on the year at a later post. Probably will get out a few times for some casual runs, but wont start training again til mid-January.
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| Asics Hyperspeed 2 Flats Miles: 4.00 | Asics 2140 GT Black/Gold Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1203.90 | 8.00 | 226.50 | 119.85 | 1558.25 |
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| Asics 2130 GT Orange Miles: 571.65 | Asics Hyperspeed 2 Flats Miles: 114.15 | Asics 2130 GT Red Miles: 533.10 | Asics 2140 GT Black/Gold Miles: 273.75 |
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| Night Sleep Time: 745.75 | Nap Time: 18.50 | Total Sleep Time: 764.25 | Weight: 135.38 | Calories: 0.00 | |
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