| Location: Naples,FL, Member Since: Mar 29, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 400m - ATC: 1:08 May '11
800m - ATC: 2:32 May '11
1600m - self-timed: 5:??
5k- Vinings Downhill 5k: 18:34 Sept, '11
10.k - Mardis Gras 10k: 39:15 Feb '12
Half - The Scream: 1:23:59 Jul '11
Marathon - Ridge to Bridge: 3:06:23 Oct '11
Completed 13 Marathons & 2 50k & 1 Century ride Short-Term Running Goals: Run injury free
Upcoming Races:
Sept. 14: - Erie Marathon Long-Term Running Goals: Sprint down Boylston Street once per year Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 373.00 | 12.00 | 0.00 | 0.00 | 385.00 |
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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 |
| potomoc river tow path with chemo bag attached
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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 |
| Well, 10 days after my last post, stating I had 152 days to prepare for the Ogden Marathon, I was diagnosed with Mantle Cell Lymphoma. It has been a long journey, but I am 24 hours away from completing my 18 weeks of chemotherapy! I figure 10 days of recovery from my last dose, then I have 90 days to prepare to BQ at Erie Marathon on Sept. 13. I have never particularly enjoyed training in the summer, but I am going to have to suck it up, as I basically have not run in close to 6 months ... good thing I love a challenge!
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| It has been a long road which has taken a much greater toll on my body than I thought or hoped for. Constant muscle fatigue in my legs, particularly calves, and I haven't even started running yet!
Today I signed on with a Physical Therapist ... seems to be knowledgeable and a good guy ... we talked about my goals, more specifically running a BQ in October . He told me to walk 2 miles a day and come back on Tuesday where he would set me up on a workout routine, which I can do at the local Y.
I will probably see him twice per week for a month, as he is also doing elecrical stimulation for the neuropathy in my feet. So I walked my 2 miles, Rockport mile: 13:53 / Recovery Mile: 18:30
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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 |
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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 |
| Mile 1 9:42
walk 1/8 mile
Mile 2 - 9:27
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| I ran 1.6 miles at 8:51 pace ... my first mile under 9:00/pace post chemo. Why 1.6 miles? Well, I was not going to complete the 3 miles I set out to run, so you take your victories where you can. Walk/jog back with a mile of jogging. Erie marathon is in 6 weeks ... uh oh ... I think we have a problem Houston!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Longest run to date, hope I do not encounter many stairs in the next day
Mile 1: 9:32
Mile 2: 9:13
Mile 3: 8:46
Last 0.1: 7:04 pace
5k: 28:13 9:06 pace
I never thought running a 5k would be a milestone, but it was a big one!
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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 |
| 9:32, 8:55, 1.5 mile cooldown
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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 |
| 9:45, 9:44, 9:40, 9:21
38:31 9:37 ap
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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 |
| run mile, walk 0.1 miles, repeat.
Mile 1: 8:54
Mile 2: 8:41
Mile 3: 9:08
Cooldown 1/2 mile
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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 |
|
1 |
8:58 |
2 |
8:45 |
3 |
9:10 |
4 |
9:38 |
5 |
9:18 |
45:56 9:10 ap
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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 |
| 48:56 9:47 ap
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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 |
| new Altra Repetitions, I'll try anything for $29! I like the wide toe box, as I still suffer from neuropathy in the toe/balls of my feet.
9:41, 9:22, 10:00, 9:50
38:54 9:43 ap
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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 |
| Ran for an hour: 9:57, 9:56, 10:03, 10:04, 9:55, 10:05
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Despite being extremely sore, I wanted to run a 10k to give me 26.2 over the last 5 days. I felt pretty good once I got started, but realized running Mile 3 I was going too fast to complete 6.2, so I slowed a little. At 4.5 miles, I stopped briefly to hydrate & stretch my calves ... and convince myself pace did not matter, just suck it up and complete the workout. I did kick the last 0.2 a little. Followed up with sauna, stretching, and rolling ... as I think I need to work out the lactic acid to hopefully help eliminate the constant state of muscle soreness I exist in.
1 9:30
2 9:23
3 9:27
4 10:01
5 10:19
6 10:13
0.2 8:13 pace
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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 |
| Sunday I took an active recovery day and walked 18 hole.
Sunday night I bought a new Driver for $40 on Craigslist.
Monday I took an active rest day and rode 18 & hit a bucket of balls with the big stick.
The result of all this ... well I am still sore ... but today I shot a 44 - 40 = 84
Tonight I ran an easy 5, but did throw in two 1/2 mile intervals at an 8:00 pace, being paced by an old guy that jumped in front of me on the path. After a 1/2 mile I was whooped and knew the end of the path was about a mile away, so I walked half a mile, and when I saw him coming I turned around and started running again. As he passed me I fell in stride for another 1/2 mile interval, and then coasted back home.
Just shaking the legs out for a big mileage week ... it is going to be painful!
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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 |
| 9:49, 9:51, 10:16, 10:14, 10:36
Ran at sunset, still 87 degrees of Hot.
Yep, every muscle in my body aches, pressing onward.
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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 |
| Jog, walk, shuffle, hurt
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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 |
| 9:38, 9:26, 9:39, 9:24, 9:43
47:48 9:34
Short stretch/hydrate break after 2, 3, & 4
Felt a little better today
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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 |
| By far my best run yet, best part is for the first time I felt like I could have kept going when I stopped. Thought about running 13.1 ... but had wisdom not to more than double my long run in one leap! :)
9:33, 9:06, 9:25, 9:33, 9:39, 9:36, 9:30, 9:41, 9:46, 9:10
1:34:59 9:30 ap
Feeling a little better about Erie Marathon in 3 weeks!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy recovery jog, walked 1 mile too
I am thinking a 6:36 pace at Erie, walking one kilometer after evry 5 :)
Distance |
Time |
Pace/m |
Pace/k |
5k |
33:00 |
10:37 |
6:36/k |
6k |
43:00 |
16:06 |
10:00/k |
11k |
1:16:00 |
10:37 |
6:36/k |
12k |
1:26:00 |
16:06 |
10:00/k |
17k |
1:59:00 |
10:37 |
6:36/k |
18k |
2:09:00 |
16:06 |
10:00/k |
23k |
2:42:00 |
10:37 |
6:36/k |
24k |
2:52:00 |
16:06 |
10:00/k |
29k |
3:25:00 |
10:37 |
6:36/k |
30k |
3:35:00 |
16:06 |
10:00/k |
35k |
4:08:00 |
10:37 |
6:36/k |
36k |
4:18:00 |
16:06 |
10:00/k |
41k |
4:51:00 |
10:37 |
6:36/k |
42k |
4:59 |
12:52 |
8:00/k |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 1/2 way there, tried minor variation on race plan, run 5k, wallk 1k (only walked 1/2 mile)
5k: 30:42
walk: 7:37
5k: 31:54
walk: 8:01
5k: 31:43
walk: 7:57
Run 2.3 miles: 23:35
13.1 in 2:21: 30 10:48 ap
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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 |
| 10:00 recovery pace. Hit the lap button & fell in about 30 yards behind a guy who passed ... after 0.4 miles his pace kept increasing & he started pulling away, so I backed off since I was on a recovery run & I wasn't going to be able to keep up with him anyway ... averaged 6:58 pace for 0.4 miles - wow, that was hard - I can't believe I once ran that fast the last 2 miles of a marathon!
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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 |
| I took 6 days off to try to recover and build strength. It was 90 degrees when I started, maintained a consistent pace without any walking, 9:51 avg pace. Was thinking I might go farther. But thankfully I ran out of daylight, because I do not think that would have been wise. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Much harder than the 10 last night. This was an 11+ min recovery pace with lots of short walk breaks. Ran 4, walked 1.5
PM - 6 miles on bike to generate some blood flow to legs
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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 |
| hot & muggy & painfully slow
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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 |
| 10:30 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10:26 pace ~ time to rest, recover, ... and pray
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Psyche! Of course I did not run a mile, it is taper week!
Shoe debate:
Hoka Ones - heavy, slow, really well cushioned for the knees
Adidas - my go to shoe - light, fast, not so nice to knees
Actually, since it is a double loop course (and they are predicting non-stop rain), I am thinkng I will change shoes/socks after first loop ... but not sure which to wear first!
Seriously, currently my average pace on a comfortable run in the Adidas is about 9:30, in the Hokas more like 10:30 ... that is a major difference. So, do I trash my knees early, or wear the Adidas the second half, when I may not have the energy to run anyway!
I see myself waffling back & forth on this issue the rest of the week, I guess it will be a gametime decision.
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| Race: |
Erie Marathon (26.2 Miles) 04:30:19 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| No walk breaks, mile 26 at 9:59 pace. I am pretty pumped!
Updated with splits. I decided 3 things in the first mile:
1) run entire race on grass/packed sand on side of road, out of kindness to my joints/muscles.
2) Screw the walk breaks!
3) My current pace of 10:15 seemed easy, so it was reasonable to maintain, and would bring me in around a 4:30 finish if I could maintain it ... ok, just keep running!
Of course, I would have been ok with walking at any point if required, but I was not considering that as I was deep into my visualization! :) Lo and behold, next thing I knew I was cruising past the Mile 25 mark and picked up the pace a little to run the last mile in 9:59 & finish in 4:30:19! BoooYahhh ... never in my wildest pre-race planning did I think I could complete 26 miles without walking & planned on walking at every mile water stop ... I knew all race plans would get thrown out the window as soon as the race started ... and it is wild where my imagination went & my body fell right in stride! Oh, & the best part ...my club level room overlooking the bay with a spectacular sunset behind I am a blessed!
The slower miles 5, 10, 15, 19, 22 really were not run any slower, those are the miles where I walked long enough to suck down a gel & fish 2 endurolytes out of my handheld water bottle to toss back with a glass of water ... and then right back into my comfortable pace. Oh & third fastest mile ... #23! I remember making myself slow down after that, as I still had a 5k+ to go & I was deep into uncharted territory! :)
1 |
10:14 |
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2 |
10:07 |
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3 |
9:42 |
|
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4 |
10:03 |
|
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5 |
11:50 |
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6 |
10:17 |
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7 |
10:19 |
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8 |
10:01 |
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9 |
10:05 |
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10 |
10:59 |
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11 |
9:26 |
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12 |
9:54 |
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13 |
9:45 |
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14 |
9:33 |
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15 |
10:45 |
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16 |
9:42 |
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17 |
10:01 |
|
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18 |
10:03 |
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19 |
11:30 |
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20 |
10:01 |
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21 |
10:50 |
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22 |
11:08 |
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23 |
9:39 |
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24 |
10:09 |
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25 |
10:28 |
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26 |
9:59 |
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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 |
| Back to square One - run, walk, struggle - at least a dozen walk breaks in a measly 3.5 miles. I tried a couple 'pick-ups', which did not go so well & resulted in almost immediate walk breaks. Well, it was 85 degrees ... cooler Fall weather arrives tomorrow ... and maybe I will get out there in the morning instead of the heat of the day!
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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 |
| Legs were sore, but I guess I could proclaim progress, these were my two fastest miles post-chemo ... I was pretty much toast at the 2 mile mark though ... so I went into recovery mode, where I probably should have started the run!
8:36, 8:14, 11:08
I met with my family Physician today (Monday), since I am no longer under active care of my Oncology team ... I told him I had a run a marathon last Sunday & he replied, "Now that you have that done, perhaps you can build your mileage in a more reasonable Manner" I said Yes Sir ... of course, I did not tell him I had a screaming fast downhill marathon with 2800' of descent in 32 days. :)
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 64 degrees at 5:00 pm woot woot
Out : 8:59, 9:01, 8:43
Back: 10:19, 10:48, 10:48
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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 |
| 9:46, 9:40, 9:28, 8:40, 7:54
45:30 9:05 ap
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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 |
| 9:19, 9:49, 8:55, 10:19, 10:08
I am withdrawing from my marathon in 24 days as I am no where near condition to 'race' it & running another marathon right now, is an invitation to injury. I don't need that, or to drop $500+ for an out of town marathon, that I don't have right now.
I will start with trying to run 30 miles per week, which I have only done once this year ... not counting my marathon week!! I also think golf has surpassed my passion of running in terms of enjoyment. I am not sure if I will ever run another fast marathon, but I will break 80 ... eventually! :)
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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 |
| 9:31, 9:18, 9:40, 8:50
9:19 ap
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| Race: |
Peak to Creek (26.2 Miles) 04:36:56 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Six weeks after completing the Erie Marathon, with only a handful of training runs totaling 26.9 miles, I logged my first October miles. While I had decided I was not going to run this race, the weather was too nice to not drive 475 miles to pick up my t-shirt & medal.
I hit 13.1 miles in exactly 2 hours, the downhill section of the course, and then transitioned to a leisurely walk/trot along the river to the finish. Blessed to complete another 26.2 in the NC National Forest.
I was also running to celebrate an invitation I received on Thirsday, to run Boston '16 with Team in Training, to raise money to help find a cure for Blood Cancer ... a cause that runs through my veins!
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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 |
| 8:40, 8:52, 8:28
10:46
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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 |
| In Pittsburgh ...
9:16, 9:07, 8:43, 9:39, 10:14
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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 |
| Solid 10 miler in Chicago along shores of Lake Michigan - around 9:20 a.p.
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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 |
| First run in over a year under a 9:00 avg pace ... there is hope ...
8:25, 8:46, 8:48, 9:02, 8:35
8:44 ap
I was sure the last mile was in the 7's ... oh well, it felt fast!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 1.00 | 0.00 | 0.00 | 3.50 |
| Mini progression run
8:51, 8:24, 7:15, 0.5 mile cool down
Yea, my first sub 8 mile in over a year!
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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 |
| 8:45, 8:02, cool down
thinking about implementing a 3 mile/day minimum
I hope I was not breaking any running rules ending my run at Midtown Tavern
consistency has always been my weak link
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| At mile 2, I decided it was a good day to log a 5k time trial: 25:22
Around a 25 min 5k is where I figured I would be ~ maybe target sub-24 in a Turkey Trot. I think I will wait and see what the weather looks like though, as I am guessing I might prefer a midday leisure run over a morning race!
8:41, 8:22, 7:37, 0:42
First sub 8 mile: check
2.5 mile cooldown 9-10 min pace
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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 |
| 4 mile fartlek at Wildwood followed by 3 miles along river when I got home
8:33, 8:27, 9:40
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 7:47, 7:39, 9:05
First back to back 7's
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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 - 1:08:22 - 8:32 ap
Out Back
1 - 8:46 5 - 9:16
2 - 8:30 6 - 8:39
3 - 8:30 7 - 8:38
4 - 8:00 8 - 7:55
Feeling Blessed on Conewago Rail Trail
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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 @ 8:25 ap, 1/2 mile cool down
8:34, 8:24, 8:27, 8:26, 8:17
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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 |
| Recovery on grass at soccer fields
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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 mile Negley Park hill loop 9:04 pace - 72 minutes running
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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 |
| Easy 5 along river
9:11, 8:59, 8:57, 9:00, 8:38
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 1.00 | 0.00 | 0.00 | 5.50 |
| 8:27, 8:42, 8:46, 8:35, 7:45
5 @ 8:27 ap with 1/2 mile cool down
Sure felt like I was running a lot faster than that ~ but I did close with my first GMP mile in over a year!
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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 at 9:50 pace
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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 |
| 8:54 ap along river
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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 |
| 9:59 ap Negley Hills Loop
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Great run on Newton Hills. Ran from Cleveland Circle (mm 22) to Newton Firehouse Station (mm17) & back. 5 miles outbound: 8:05 pace 5 miles inbound: 8:11 pace Last mile downhill into CC: 7:38 pace Solid effort ~ comfortably hard
8:24, 7:55, 8:04, 8:13, 7:55
8:23, 7:49, 8:22, 8:39, 7:38
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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 |
| TNT Kickoff training run, 2 miles to Weelesley College & back ~ 8:21ap
8:17, 8:28, 8:08, 8:32
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9 mies @ 9:30 pace, 1/2 mile cooldown ~ Negley Park Hill Loop
9:23, 9:25, 9:22, 9:33, 9:38, 10:01, 9:20, 9:46, 8:51
Hit 40 miles for week
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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 |
| Negley Park Hill loop 9:30 avg pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Negley Park Hill Loop 10.5 miles <757 el ascent/descent>
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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 |
| This is the same hill loop I ran Monday ~ improved my pace by 35 seconds per mile. I pushed enough to keep my pace under 9:00 miles, which required running the downhills pretty hard to make up for the steep inclines, which some I ran hard as well. Avg pace was 8:45
I like this loop & constant hills - it wil be a good measuring stick for progress and prepare me well for the Newton Hils.
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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 |
| Finished the year off with my fastest mile in 2015 ~ 7:07
8:24, 8:12, 7:07. 8:47
Back in the 6's in 2016!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 373.00 | 12.00 | 0.00 | 0.00 | 385.00 |
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Debt Reduction Calculator |
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New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
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