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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1054.90 | 25.00 | 38.10 | 9.00 | 1127.00 |
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| Saucony Ride 3 Miles: 122.00 | Mizuno Wave Rider 13 Miles: 258.20 | Saucony Tangent 3 Miles: 100.00 | ASIC DS Trainer #2 Miles: 255.20 | NB Minimus Miles: 159.60 | Saucony Kinvara 3 Miles: 206.00 | New Balance 730 Miles: 18.00 |
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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 |
| I have been pretty bad lately blogging and running so going to try to get back to a good routine now that the New Year has started. Just ran a few miles on the TM this morning. Had some meetings and things to do so glad I was able to get it in. It's a start. |
| Saucony Ride 3 Miles: 4.00 |
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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 |
| It was a great morning for Jan. Almost 40 degrees this morning with some light wind. I felt pretty good and just ran along easy. It was great to be outside enjoying this amazing day. Thankful to be able to run and enjoy it. 40:52 (8:10 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Washington, DC: Traveled up this morning but got a break this afternoon to get my run in. I ran on the hotel TM because I am downtown and didn't want to fight the traffic and wait on a bunch of lights. I felt really good and just zoned out while listening to some music. |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Washington, DC: I ran on the TM in the hotel today. I just felt wiped out today and was struggling the whole way so just cut it short at 3 miles. Not sure if the travel and lack of sleep is catching up with me. |
| Mizuno Wave Rider 13 Miles: 3.00 |
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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 |
| Washington, DC: Ran on the TM again today. I felt better today and was going along fine but then got a cramp in my left leg that started hurting so bad I couldn't run normal. I stopped and walked some and stretched it out then tried to run again but the same thing happened so called it a day and will try again tomorrow. |
| Mizuno Wave Rider 13 Miles: 3.00 |
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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 |
| It was 15 outside and WC was 5 so decided I would stay in the warmth of my home and run on the TM. I felt good and just took it easy. Nothing special today just glad to get the run in and thankful that I have an option on cold days like today. 41:44 (8:21 avg) |
| Saucony Tangent 3 Miles: 5.00 |
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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 |
| Was able to get outside today as it was a warmer (28) but still windy so felt colder. I felt good today and just took it easy. I just ran around our neighborhood because there is still some snow on the ground and not much shoulder space on the local roads. It made for a little boring run but it was a sunny day which felt good and I was excited to get outside after having several days on the TM. Garmin battery died so didn't get a time for the run. |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 morning today around 37 but pretty windy. Been very thankful for the weather so far this year since we have had many nice days and not too many bad ones. I felt pretty good and just took it easy. It was a little tough running into the wind but felt good coming back home with the wind at my back. 41:34 (8:19 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 |
| Huntsville: Had early morning meetings so just ran on the TM. Easy run nothing special. |
| Mizuno Wave Rider 13 Miles: 4.00 |
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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 |
| Huntsville: On the TM again as it was dark out and didn't really have a good route without worrying about traffic. Felt good but just ran easy. |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| It was raining and super windy today (25+mph) so stayed inside on the TM. I felt good and gradually increased the pace as I went along and ran the last mile around 7:30 pace. |
| Saucony Ride 3 Miles: 4.00 |
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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 |
| It was cool outside (33) and windy. I felt a little tired today so just took it easy. It was good to get outside since I have been on the TM a lot lately. 42:27 (8:30 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 morning out today. Cool (28) but no wind which made it feel better. I was dragging a little this morning. I just took it easy and cut it short a little. Just focusing this week on getting in a full week and not worry about miles. Really just need to get back into a routine and then build from there. 33:06 (8:16 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
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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 |
| It was raining hard this morning and cool so stayed inside on the TM. Felt pretty good and just knocked out the miles. Glad to get 4 days in a row just need to keep up on the schedule for the rest of the week. 42:04 (8:24 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| It was pretty nice morning for Jan. Temps in the mid 30's with light wind. I didn't have much time this morning before meetings and a long day so was glad to get in a few miles before heading out. Just really focused on getting in a full week. 25:20 (8:29 avg) |
| Saucony Ride 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Busy day today with the family but was able to squeeze in some miles. I ran on the TM because I wasn't sure how much time I would have and it was 30mph winds outside. I felt good and ran the last couple of miles around 7:25 pace which I will call MP for now. |
| Saucony Tangent 3 Miles: 5.00 |
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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 |
| It was a nice day for the end of Jan in Indiana. Temp was around 40 with some wind. I felt really good today and just ran as I felt. The pace was a little better than I have been running so that felt good. I was glad to get a full week in last week. It is my first full week in quite a while and I hope to build on it this week. 39:41 (7:56 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 |
| Philadelphia: Early morning meetings so stayed inside on the TM. I felt tired this morning and was dragging getting started. I pretty much felt flat the whole way so took it real easy. Just glad to get in some miles. 43:20 (8:40 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Philadelphia: Had early morning meetings today so stayed in on the TM and had to cut my run a little short. I felt better today but just crusied along. Gradually picked it up as I went along. 32:51 (8:13 avg) |
| Mizuno Wave Rider 13 Miles: 4.00 |
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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 |
| It was a nice morning today around 32 with light wind. I felt pretty good but just took it easy as I continue to try to get the mileage back up. 50:20 (8:23 avg) |
| Saucony Ride 3 Miles: 6.00 |
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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 |
| Had a stomach virus today. Couldn't get out of the bathroom long enough to consider running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still feeling rough so just rested today. |
| | 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 day today with temp in mid 40s and light wind. I felt much better but just took it easy and wanted to get back in the swing of things. 40:59 (8:12 avg) |
| Saucony Ride 3 Miles: 5.00 |
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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 had to get up a 4 for a flight and then had meetings all day until around 9 so no running today. Pretty wiped out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| DC: I just ran on the hotel TM. I felt pretty good but didn't have a lot of time so had to cut the run short. Glad to get in a run and some inconsistent days lately. |
| Mizuno Wave Rider 13 Miles: 4.00 |
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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 |
| DC: Hotel TM again today. I felt good but just ran easy. Trying to get back into a groove running wise. Starting to feel stronger just have to get my consistency back. |
| Mizuno Wave Rider 13 Miles: 6.00 |
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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 |
| Cool (28) and windy day so it felt colder than normal. I felt pretty good today and just took it easy. It was nice to get outside after a couple of days on the TM. I didn't really dress warm enough for the weather so was cold going out into the wind but much better the last half. 40:47 (8:09 avg) |
| Saucony Ride 3 Miles: 5.00 |
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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 |
| It was snowing and windy out today so just stayed inside on the TM. I felt good and didn't really push it but increased the pace as I went along. Ended up the last mile around 7:24. 47:01 (7:50 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Kauai, HI: Traveled out here yesterday and was tired when we got in so didn't run. I got out early this morning and it was nice. It was around 70 with some wind. I went out on a country type road and it was nice to just enjoy the peace and quiet. I could really see the stars and really enjoyed the run. |
| Mizuno Wave Rider 13 Miles: 6.00 |
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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 |
| Kauai, HI: Was out early again this morning and just stayed on the same route since I enjoyed it so much. It is mostly out into the wind and mostly up hill. That makes the run back fun with the wind at my back and mostly a gently downhill. Felt pretty good today and pushed it a little on the way back. |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Kauai, HI: Another nice morning and ran the same route. I was a little tired today. May be the jet lag catching up with me and not sleeping enough. I just took it easy but still enjoyed the run. It is hard not to enjoy anything out here since it is so beautiful. |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 surfing today and then came back to the hotel and went to the beach with my wife. The surfing took more out of me than I thought it would and just decided to take it easy today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Kauai, HI: Another nice morning for running. Today I went down another road that turned into a dirt road that I followed until it dead ended a a beach. It was a beautiful location and came back to this point later with my wife. I felt pretty good today and ran easy. It was real windy so that slowed me down some. 46:35 (8:28 avg) |
| Mizuno Wave Rider 13 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveled back today so didn't get a run in since I got back late. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It was a nice day today with temp around 40 and some light wind. I felt pretty good today. A little jet lag but otherwise was good. It was a nice run and I just took in easy and enjoyed the nice day. 48:30 (8:05 avg) |
| Saucony Ride 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It was a beautiful morning but a little cool (28) with some light wind. I felt good this morning and it was nice getting out today. Nothing special on the run but it is good to get in the miles without any problems. Hope it can stay this way for a while. 48:28 (8:05 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
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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 |
| Off and on rain today and very windy so stayed in on the TM. I felt pretty good today and ran easy. I gradually picked it up as I went along and was good the whole way. The rest of the week looks really good so should be able to get outside the rest of the time. 39:35 (7:55 avg) |
| Saucony Tangent 3 Miles: 5.00 |
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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 |
| Super windy and rainy out today so ran on the TM. I felt good and took it pretty easy. I did increase the pace as I went along and ended up pretty good. 39:27 (7:55 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 |
| Honolulu, HI: Traveled out yesterday and got in too late for a run. I got out early this morning and did the run up to Diamond Head. I felt good this morning and just ran along. I didn't have Garmin so just ran by feel. |
| Mizuno Wave Rider 13 Miles: 6.00 |
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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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Honolulu, HI: Nice morning out today. I ran down by the beach around 4:30 so it was pretty quiet and beautiful with the stars shining and the waves coming in. I felt good and just took it easy today. |
| Mizuno Wave Rider 13 Miles: 4.00 |
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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 |
| Had a bunch of activities with the family today so got in a quick run on the TM. Felt good and ran easy. Picked up as I went along. |
| ASIC DS Trainer #2 Miles: 4.00 |
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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 |
| It was a beautiful day today with temp around 55 and some wind. I felt kind of tired but the pace was pretty good. 32:08 (8:02 avg) |
| Saucony Ride 3 Miles: 4.00 |
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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 |
| It was an amazing day here in Indiana. Temp was also 60 but it was very windy. Got to run for the first time in shorts and short sleeves here at home. I felt pretty good but was a little rough fighting the wind. Pace was pretty good considering the wind. 32:03 (8:01 avg) |
| Saucony Tangent 3 Miles: 4.00 |
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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 |
| It was raining and T-storms this morning so stayed inside on the TM. I felt ok this morning and just did the usual. Started off slow to get loose and then picked it up as I went along. Still trying to work into a consistent routine. Work has been crazy and stressful but hopefully settling down where I can get some more time. 39:42 (7:57 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 |
| Pretty nice day today. It was around 40 but super windy. I didn't feel the best today. I just felt sluggish and never really got going. It was also a struggle battling the wind. Just glad to get in the some miles today. 32:44 (8:11 avg) |
| Mizuno Wave Rider 13 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Great day out today with temp around 50 and some wind. I felt sluggish again today. I wasn't able to run until this afternoon and probably ran too close after lunch so that might have something to do with it. Pretty good pace considering I didn't feel the best. 39:27 (7:54 avg) |
| Saucony Ride 3 Miles: 5.00 |
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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 |
| Another great spring day. It was warm around 55 with some wind. I felt pretty good today and it was just great being outside on such a nice day. Spring sure puts some energy in my running and want to use this to really get going. 48:13 (8:02 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
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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 |
| Philadelphia, PA: Traveled up here yesterday early and had a busy day of meetings so didn't get to run. Today I just ran in the hotel TM since there was not really a good place to run by the hotel. Either the TM was off or I was really struggling because the pace felt a lot harder than it should have. It was also very warm in the fitness center so that didn't help. 42:00 (8:24 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Awesome day today with temps around 75 and some wind. This is definitely not normal for this time of the year. Felt ok today but was still dragging a little. I just took it easy and tried not to fight the wind too much. Hoping the weather stays like this for awhile. Great day. 40:29 (8:06 avg) |
| Saucony Tangent 3 Miles: 5.00 |
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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 |
| Another awesome day with temp around 75 but still very windy. I was dragging a little today. I jut felt kind of tired. It was a little bit of a struggle against the wind but was glad to get the miles in. 41:10 (8:14 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| I wasn't feeling good today and was very busy so just squeezed in a few miles to say I ran. Not much of a run but glad I got out. 24:01 (8:00 avg) |
| Saucony Ride 3 Miles: 3.00 |
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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 |
| Another unbelievable day in Indiana. This is the weather we normally have in late May. I am thankful for it and definitely enjoying it. Felt pretty good today but ran close to eating so stomach was full. Just took it real easy and enjoyed being outside on a beautiful day. 41:46 (8:21 avg) |
| Saucony Tangent 3 Miles: 5.00 |
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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 |
| Redington Beach, FL: Trying to catch up on my entries and this is about as far back as I can remember. Went to FL with the family for spring break. It was a nice morning and just got out for a few miles. |
| Saucony Ride 3 Miles: 4.00 |
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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 |
| Redington Beach, FL: Great morning today. I ran along the beach today. The sand was packed very tightly and was a great place to run. Felt good but ran with a friend at a very easy pace. |
| Mizuno Wave Rider 13 Miles: 6.20 |
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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 |
| Redington Beach, FL: Another nice morning. Had some activities with the family so just got in 4 miles. Ran along the beach and enjoyed the ocean views. |
| Saucony Ride 3 Miles: 4.00 |
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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 |
| Redington Beach, FL: Another great morning and run along the ocean. I felt good and ran easy. Started off real easy and picked it up as I went along. |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Honolulu, HI: Flew out yesterday and then got out early today to run. It was warm (72) and windy this morning. Did normal route out to Diamond Head. Felt good and enjoyed the nice morning. 42:58 (8:33 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 |
| Honolulu, HI: Nice morning today but had some early morning calls so had to cut the run short. Ran by the canal this morning and felt pretty good. 33:33 (8:23 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
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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 |
| Honolulu, HI: Nice morning today. I ran out to the Diamond Head loop. I got to the lookout right around sunrise and had some beautiful views. Nice to get in some hill work and felt good most of the way. 52:19 (8:26 avg) |
| ASIC DS Trainer #2 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Nice morning in Indiana. Good to be back home. I felt good today but started off real easy to get loosened up. I started picking up the pace as I went along and ran the last two around MP which I am estimating around 7:30. It was nice to get the legs moving a little faster. 40:25 (8:05 avg) |
| Saucony Ride 3 Miles: 5.00 |
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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 morning today with temp around 45 and light wind. I felt good today but ran real easy. Started off slow and gradually picked it up. Nothing special today just trying to get in some consistent runs. 41:51 (8:22 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| It was cooler this morning (35) with some wind. Was a little stiff this morning so started out slowly and felt better as I went along. The last couple of miles were much faster than starting out. Felt good and turned out to be a nice run. 49:28 (8:15 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| It was really cool this morning (31) and some light wind. Was stiff and tight getting started this morning. The first mile was real easy getting loosened up. Felt better after that and picked up the pace the rest of the way. 49:39 (8:16 avg) |
| Saucony Ride 3 Miles: 6.00 |
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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 |
| Another frosty morning (30) but no wind today so it felt better. I was tired this morning and never really got going good. I just took it easy the whole way and was glad to get in some miles. Just trying to stay consistent and get into a routine. 42:19 (8:28 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Washington, DC: Had a lot of meetings today but was able to squeeze in a few miles before a dinner meeting. It was extremely hot in the fitness center so was glad I didn't have to stay in there much longer. |
| Mizuno Wave Rider 13 Miles: 3.00 |
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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 |
| Washington, DC: It was a nice morning today and ran along the Potomac which was nice. I felt pretty good this morning but still just took it easy. I started off slowly then got up to speed after a mile or so. 42:06 (8:21 avg) |
| Mizuno Wave Rider 13 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Washington, DC: It was a little cooler this morning which felt nice and looked like rain but lucky that it held off until after I finished. I was slow getting moving this morning but after a couple of miles felt much better and picked it up from there. Nice run again along the Potomac. 42:29 (8:25 avg) |
| Mizuno Wave Rider 13 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I got in very late last night from my trip so was dragging a little this morning. After getting awake I got into a good rhythm and enjoyed the run. Still working on building back up the miles and getting consistent. 58:14 (8:19 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| It was a nice morning for running today. Temp around 50 with some light wind. I felt pretty good this morning but still started off easy to get loose. After a few miles I picked it up to what felt like MP. I didn't time any of the miles just wanted to run based on feel. I am going to try to start working in some faster stuff to get the legs moving again over the next few weeks. I would like to start racing again in about 4 weeks with a 5k or 10k. 40:18 (8:03 avg) |
| Saucony Tangent 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| It was cool this morning (35) and pretty windy. I felt good after having a couple of days off because of family activities. I kept pretty good pace most of the way and added 4 x 100m strides at the end. Got to get the legs moving faster so I can get back into racing mode. Still got a ways to go. 57:19 (8:11 avg) |
| Saucony Ride 3 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Philadelphia, PA: Quick trip to Philly and just planned to run on the hotel TM today but they were busy and I didn't have time to wait. I went outside and it was around 40 and very windy and just had shorts and short sleeves so it was pretty cold. Not a great place to run but found a loop close by that was around a mile. I felt pretty good and ran at a faster pace since I was cold and trying to generate some heat. Had to get to meets so could only get in 5. 40:17 (8:03 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Philadelphia, PA: Ran on the hotel TM this morning. I felt kind of sluggish this morning and never really got going today. I just took it easy because of this. Just glad to get in some miles today. 42:19 (8:28 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| It was a beautiful morning today with temp in mid 50's and light wind. I felt good this morning and got going pretty quickly. Kept a pretty good pace the whole way and really enjoyed the nice morning. 56:29 (8:05 avg) |
| Mizuno Wave Rider 13 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.50 | 1.50 | 0.00 | 5.00 |
| A little cool this morning (35) and windy. I felt good this morning but still started out slow to warm up. I wanted to do a progression run today. Just increase the pace each mile over the last three miles. The goal was to do 7:30, 7:15 and 7:00 for the last three. Started picking it up just before the start of the 3rd mile and hit the target pretty good. I ran 7:29, 7:13 and 6:53. Running times like these lets me know I still have a long way to go to get back. Wasn't long ago I was running faster than this for MP. Anyway, it was nice to pick it up some and hopefully will start to come easier and faster. 38:05 (7:37 avg) |
| Saucony Tangent 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I got a virus in my inner ear about 10 days ago and it messed by my balance and caused vertigo so I haven't been able to run for awhile. Today I was almost back to normal. They say it takes about two to three weeks to get over this but was feeling good today. I was glad to be able to run again and didn't have too many issues along the way. Going to try to keep running everyday as long as it continues to improve. So thankful that everything is not spinning and thank God for the little things that can really effect your health. Makes me realize how blessed I am. 24:53 (8:18 avg) |
| Saucony Ride 3 Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Was feeling even better today so got out for a few miles. It was a nice day (60) with some wind. I felt good and the running seemed easy. I didn't want to go overboard with the running as I am still trying to get completely over this virus. Unfortunately, according to the Dr it is a slow recovery from the side effects but seem to be getting close to over it. Hoping to be back to normal next week. 32:20 (8:05 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice morning today (54) with light wind. I felt good this morning and just got in an easy run. Just trying to get back in the the routine again. Hopefully, can get back to normal next week. 41:00 (8:12 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Beautiful morning today. It was around 60 and no wind. I felt kind of tired this morning. Played golf and walked last night so kind of tired from being on my feet so long. I just took it easy and enjoyed the great morning. 41:20 (8:16 avg) |
| Saucony Ride 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Beautiful day this morning (58) with no wind. I felt really good this morning and kept a pretty good pace the whole way. It was one of those days where it would have been good to run fast but with no base right now I thought it better to just keep with the plan of getting the base back. 39:38 (7:56 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Huntsville, AL: Nice morning today about 60 with light wind. I felt good today and just took it easy. I drove down here yesterday and didn't have time to get in a run. Nice to get back out there today. 39:51 (7:58 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Huntsville, AL: Another nice morning with temps in upper 50's and light wind. I was a little slow getting going this morning but once I got started it felt pretty good. Still just getting in the miles and trying to get back on schedule. 40:10 (8:02 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Huntsville, AL: Another nice morning down here (55, sunny). I was dragging this morning. It has been a long week with meetings until late at night and a lot of stress. It is good to get out and release some of the stress but definitely wearing me out. 40:26 (8:05 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Sunny and 62 this morning. I was still tired this morning. Traveled back last night and it was just a long week. I had wanted to go longer today but since I was tired just stayed with 5 and will try to increase next week. 41:01 (8:12 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was a really nice morning with temps in the mid 50's and light wind. I was dragging getting going this morning but once I got outside and running I felt pretty good. Started off real easy and then got into the normal pace the rest of the way. 41:28 (8:17 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was a nice morning today with temp around 60 and some light wind. It is going to be a hot weekend so I guess summer is here early this year. Been having a hard time lately getting motivated to run. I have a lot of other stuff going on in my life and just have not put the focus on it that I should be. I didn't run the last two days and just didn't feel like going out. Hopefully I can get out of this funk and get back to running consistently. I was kind of dragging this morning. I didn't feel the best but was glad I got out and put the miles in. Just try to take it a day at a time and get back in the groove. |
| ASIC DS Trainer #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got out late today and it was very hot (88 and humid). I was not ready for the heat and cut the run short. I felt pretty good starting out but heat was rough. Should have got out early today. |
| Saucony Ride 3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Honolulu, HI: Traveled out yesterday and was beat when I got in. I got out real early this morning and felt good. It was a nice run down by the canal. Hopefully get some good vibes while I am out here to get be back in the running groove. 42:56 (8:35 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Honolulu, HI: Nice morning. Ran out to Diamond Head and back. I felt good and just ran easy. Sun was just coming up on the way back and had some nice views of the ocean. 42:01 (8:24 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Honolulu, HI: Another great day out here. Always seems that is the case. I felt good this morning and ran out to Diamond Head and back. Always a great view. I was feeling good coming back and ran the last 1/2 mile pretty strong. 41:06 (8:13 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Honolulu, HI: Nice morning. Overslept this morning and had morning meetings so had to cut the run short. Just glad to get out and get a few miles in. Ran the last 1/2 mile at around 7:00 pace. 24:20 (8:06 avg) |
| ASIC DS Trainer #2 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I lost track of blogging the last week so just starting back today. Didn't have much time but got in a few miles just to get something done. |
| ASIC DS Trainer #2 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice morning today. A little cooler (65) with some wind. I felt good today but ran easy. 41:35 (8:19 avg) |
| Saucony Ride 3 Miles: 5.00 |
| |
| | 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 this morning. Just an easy run to get back out there. 32:55 (8:14 avg) |
| Saucony Ride 3 Miles: 4.00 |
|
| | 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. Just trying to get something in each day. Have been out of the blogging and running routine lately. A lot of things going on in my life right now that have priority over running. I want to stay in shape so trying to do enough so that when my time frees up I can get back into it. 33:29 (8:22 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hot and humid. Felt good and just ran easy. 42:46 (8:33 avg) PM: Went for a 17 mile bike ride with a friend. First time on the bike this year and it was good to get out. |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A little cooler this morning but still hot. Was a little tired this morning and stiff. Probably from the bike ride last night. Felt better after a mile or so and finished off easy. 32:35 (8:08 avg) |
| Mizuno Wave Rider 13 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I have been running (some) but haven't been keeping up on the blog. I haven't been running as much so haven't had much movitation to log it. I will try to keep up better going forward. Just did an easy 4 miles in the neighborhood before heading to church. It was much cooler today so felt good. 31:51 (7:58 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did a 25 miles bike ride today. I haven't been out on the bike much this year but is was nice to get out for a change. Rode pretty hard in stretches. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran in a 24 hour relay today. We weren't really competitive so just ran normal pace. I felt good the whole way and had a good time with the team. One more leg tomorrow. |
| Mizuno Wave Rider 13 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Second day of the 24 hour relay. I got lucky and had some good legs. Ran at 9pm last night and 10am this morning. It was warm this morning and really humid. I didn't feel as good this morning so took it easy. Could have been the weather. Had a good time on the relay. |
| ASIC DS Trainer #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| It was warm and humid this morning. I was stiff and tired this morning. I had a real back pain in my neck from sleeping. I could hardly turn my head. Just took it easy this morning and glad to get out and get some miles in. 33:36 (8:24 avg) |
| Saucony Ride 3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Stayed up late with the kids last night so was out later this morning. It was hot and humid this morning. I just ran easy but didn't feel the best. Just ran 4 since I started late and had to get back for work. 33:05 (8:16 avg) |
| Saucony Tangent 3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was cool and misty rain this morning. Haven't ran in the rain in a long while and it good. Just an easy run today nothing special. 42:30 (8:30 avg) |
| Saucony Ride 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was warmer today but not too bad. Felt pretty good today but just took it easy. Still trying to get back to the ever day running routine. 41:58 (8:23 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Vacation the last few days so didn't get any running in. Went to Orlando and theme parks so got plenty of walking in. It was good to get back out today. It was warm and I felt good. Nothing special just glad to get in the run. 41:28 (8:17 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I was late getting out today so had to cut the run short to get back to work. It was hot (83) and humid this morning. I was dragging most of the way so just glad to get in some miles. |
| ASIC DS Trainer #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Warm and humid this morning. I was tired this morning. Went skiing last night and was stiff and sore from that. Just didn't have much energy. I was planning on going longer today but just didn't feel like it. Still glad to get in what I did. |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Philadelphia, PA: Ran in the afternoon between meetings. It was pretty warm (88) but didn't feel bad. I felt good and just took it easy in the heat. 41:01 (8:20 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Philadelphia, PA: Didn't have much time this morning but was glad to get in a few miles. There was light rain and it was cooler. A good morning for a run. Felt kind of sluggish this morning and couldn't ever really get going. 34:31 (8:37 avg) |
| ASIC DS Trainer #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice morning today. A little cooler and lower humidity. I felt good today and had a nice run. 42:17 (8:28 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Our church had a 5k fundraiser this morning. I just ran easy with some of the kids. After that I ran a couple of more miles in the park. Felt good and enjoyed the day. |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Honolulu, HI: Got out early this morning and ran up to Diamond head. It was a nice morning but a little windy. I haven't ran hills in awhile so felt it going up by Diamond head. Always nice running out here. 50:03 (8:21 avg) |
| Mizuno Wave Rider 13 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Honolulu, HI: Ran out the canal up to Diamond Head. It was real windy this morning with some light rain. I felt good and ran the last mile at around the MP. Saw an incredible sunrise this morning. 41:14 (8:13 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Honolulu, HI: Ran the route up to Diamond Head and back. Nice morning with a lot of wind. The wind was right in my face going up the hill so worked that pretty hard. Always inspiring to run out here. Need to keep up the momentum. 50:34 (8:26 avg) |
| Mizuno Wave Rider 13 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Great morning to run. It was cooler and actually had some light sprinkles. I felt good but got out late (still adjusting to time change) so had to cut the run short. 33:43 (8:26 avg) |
| Saucony Ride 3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice morning for a run. It was cloudy and cool with just a light wind. I felt good today but just ran easy. 50:28 (8:26 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another nice morning today. I was dragging this morning. Just tired and it took me awhile to get going. First couple of miles were slow and easy then started feeling better and picked it up. Ended up feeling good and ran a few strides toward the end. 41:39 (8:20 avg) |
| Saucony Tangent 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Nice morning. I didn't have much time today but I wanted to get out and do something. I am trying to get back into running everyday so didn't want to miss even if it was for only a couple of miles. 17:23 (8:41 avg) |
| Mizuno Wave Rider 13 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice cool morning for running. I was a little sluggish getting going this morning. After a couple of easy miles was able to get going better. Turned out to be a good run but was still tired most of the way. 49:40 (8:17 avg) |
| Saucony Ride 3 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another great morning for running. It was around 60 with no wind and sunny. I felt pretty good this morning. Started off real easy and then got going after a mile or so. Ended up coming back at a good pace. Excited to get a full week of running in. Believe it or not this is my first full week of running since the spring and the 29 miles is the most since Feb. I really got to get back up to normal mileage. I can't believe I have let myself go this long not running consistently. Hopefully, this week will be the start to get me back on track. 49:11 (8:12 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| We have been having a streak of really nice weather and today was another one. I felt good this morning and enjoyed the great day. Nothing special just getting in the miles and glad to get back into more of a routine. 49:34 (8:16) |
| Mizuno Wave Rider 13 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Another great morning with low temps and no wind. I felt pretty good today. Started off and ran the first two miles easy then did the last 3 miles picking up the pace as I went. Ran the last 3 miles in 7:55, 7:40 and 7:19. Nothing too exciting but I need to slowly get back to faster paces. 39:52 (7:58 avg) |
| Saucony Tangent 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another great cool morning for running. After such a hot summer it has been really nice the last couple of weeks. I felt good this morning but just took it easy. Just working on staying consistent and getting the miles back up. Feeling better to get into a routine. 58:39 (8:23 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My daughters have been sick the last couple of days and last night I started coming down with it. Slept bad and woke up feeling rough (head cold). I started feeling a little better later in the day so went out for a few miles. It was hot (86) and didn't feel the best so was glad to just get something on the board today. I will call it a moral victory even though it was only 4 miles. Hope to feel better tomorrow. 33:01 (8:15 avg) |
| Saucony Ride 3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Still feeling sick. Slept horrible again last night so waited to run until lunch. I felt good running but head still stopped up. Kept a pretty good pace considering not feeling good and the it was pretty warm (85). 47:52 (7:59 avg) |
| Saucony Tangent 3 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Felt better this morning but still not totally kicked this cold. It was a nice morning but starting to warm up. Since I didn't feel the best just took it easy and was glad to get in another full week of running. Starting to feel like I am getting back in the groove. 58:03 (8:18 avg) |
| Mizuno Wave Rider 13 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Philadelphia, PA: Traveled to Philly today then ran on the hotel TM before dinner. It was around 90 outside so didn't want to face the heat. I felt good and just took it easy. I still have a little bit of the head cold left. I will be glad to get over it for good. 57:39 (8:14 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Philadelphia, PA: Had early morning meetings so ended up running before dinner on hotel TM. I felt good and started off easy then picked it up as I went along. Ended up running the last couple of miles at MP (whatever that is right now). 57:46 (8:07 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
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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 |
| Philadelphia, PA: Had early morning meetings so just got a few miles in on the hotel TM. I was a little sluggish this morning so just took it easy. 42:37 (8:31 avg) |
| ASIC DS Trainer #2 Miles: 5.00 |
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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 |
| Pretty nice morning today but alittle warmer than it has been. I felt pretty good today. Just an easy run but I did add in 4 x 100m strides at the end. Felt good to stretch the legs out. Trying to gradually get used to some faster running. After another couple of weeks of buildup I hope to get back to some workouts. Garmin battery died on the way back so no time. |
| Saucony Ride 3 Miles: 7.00 |
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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 |
| Sleep in a little later today. It was warm (77) and very humid this morning. Just took it easy and added a little to this run. Got 3 pretty good weeks in and feel like I am starting to turn the corner on the comeback. Need to keep building and add some faster stuff. 67:58 (8:30 avg) |
| ASIC DS Trainer #2 Miles: 8.00 |
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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 |
| Normally don't run on Sunday but had some extra time and thought I would get in a few miles. It was raining outside so stayed in on the TM. I got some new shows that are meant to be more minimualistic (is that a word?) and going to take it easy getting used to them. Don't want any injuries but hope they help over the long run reduce some of the aches and pains. Felt good running. 40:40 (8:08 avg) |
| Saucony Tangent 3 Miles: 3.00 | NB Minimus Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| It was warm and very humid this morning. Felt good after a great labor day yesterday. Started off easy and then started picking up the pace after 4 miles. Ran the last two around MP but was really just pushing for a fast finish. 56:25 (8:04 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
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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 little cooler this morning but still very humid. Felt good this morning but just ran easy. Still trying to get used to the new shoes. Felt good but want to take it easy with the change. 65:34 (8:12 avg) |
| Saucony Tangent 3 Miles: 5.00 | NB Minimus Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Had some early stuff with the girls so ended up running at lunch. It was very warm (84) and humid. Felt pretty good but the heat started getting to me the last couple of miles and I took it real easy finishing up. Just glad to get in the miles. 57:53 (8:16 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
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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 |
| Awesome morning for running. A front moved through last night and it was in the 50's this morning. I felt good but just did an easy run. Ran 4 miles in the new shoes and starting to get used to them and they feel good. Definitely makes me focus on my form. 74:37 (8:18 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 | NB Minimus Miles: 4.00 |
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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 day today. Ran in the afternoon but still was only in the 70's. Felt a little tired today and just took it easy. |
| Saucony Tangent 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Great morning for running. It was cool (51) and no wind. I felt pretty good today and the plan was to try my first tempo in awhile. I thought I would just run two miles and I didn't really know what pace so decided on 7:00 to see how it would go. Ran easy for the first 5 miles then picked it up to 7:00 pace. Did the two miles in 7:03 and 6:51. It felt good to run at a faster pace. I probably could have held this pace for another mile or maybe two but still trying to build up slowly. This is still pretty slow but heading in the right direction. I will try to increase distance of the tempos over the next few weeks then pick up the pace. Hopefully be back in racing shape in a couple of months. 63:44 (7:58 avg) |
| ASIC DS Trainer #2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another great morning today with temps in the low 50's. Felt pretty good today but just did an easy run. Nothing special just trying to stay consistent. 50:28 (8:25 avg) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| Nice morning but it is starting to warm up again. I felt a little sluggish starting out so ran easy for the first few miles. Had 3 dogs chase me at one point and thought they were going to attack me but luckily was able to keep them away until the owner could get them under control. First time I have seen them on this route so hopefully just a one time deal. After that got back going again and then did 8 x 1:00 at around 6:20 pace with 1:00 rest. Felt good to stretch out the legs and made the run go better. Finished up with about a mile and half cool down. 57:15 (8:12 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice morning but warmer and more humid. I felt a little tired today and just ran an easy one. Battery was dead on Garmin so just ran by feel and took it easy. Broke out some new shoes today and really liked them. |
| Saucony Kinvara 3 Miles: 6.00 |
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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 |
| Wasn't able to get out this morning so ran after work. It was still pretty nice with temp in the low 70's but pretty windy. I felt pretty good. Ran easy and added in 4 x 100 strides at a pretty good speed. 40:26 (8:05 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| Played golf this morning so ran in the late afternoon. It was a nice day with temp of 74 and no wind. I felt pretty good today and just ran easy. I didn't have a long time between lunch and the run so my stomach was a little upset but not bad. Longest I have ran in the new Minimus shoes and they felt good. Also highest mileage week of the year. Not where I want to be built building back up. 65:57 (8:15 avg) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Virginia Beach, VI: Flew up here real early this morning so ran after meetings today. I was warm (75) and very windy. I felt pretty good today but took it easy because it was longer than I have been running and the warmer temp. I got a little tired toward the end but glad to get in some extra miles. It is going to be a busy week so will have to work to make sure I get my running in. 1:14:18 (8:16 avg) |
| Saucony Kinvara 3 Miles: 9.00 |
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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 |
| Virginia Beach, VA: Early morning meetings so ran after work today. It was raining/storming so stayed on the hotel TM. Planned to do 3 miles today at tempo pace. Not sure exactly what I should be running for tempo pace now but decided on 7:00. Ran a couple of mile to warmup then ran the next three in 7:03, 6:58 and 6:53. Felt pretty good and controlled. Want to build up to 4 mile tempos then start dropping the pace. 46:02 (7:41 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
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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 |
| Virginia Beach, VA: Early meetings again today so ran after work. It was a nice day with temp around 75 and pretty windy. Ran down along the board walk and is always nice to run along the ocean. I felt pretty good and just cruised along. 57:46 (8:15 avg) |
| Saucony Kinvara 3 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Had an early morning flight today but we got delayed so didn't get back home until late afternoon. Ran after finishing up some work. It was a nice day. Temp around 70 and pretty windy. I felt good today and ran at a pretty good pace. I didn't push it just ran by feel. Would have liked to have gotten a few more miles in but considering the flight delay glad to get something on the books. 47:23 (7:54 avg) |
| Saucony Tangent 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Nice day today. Temp around 70 with no wind. Felt good today. Ran about 3.5 miles easy then did 6 x 2:00 at around 6:30 pace or better with 1:00 recovery. Felt good on the repeats and felt like I could have went faster but held back. I don't want to overdo it coming back and am trying to focus on the long term. Would like to get in some low key races this fall just to see where I am at and how I am progressing. 54:57 (7:51 avg) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Worked at the school this morning for the musical so didn't get out to run until around 3:00. It was nice temp (64) but extremely windy. I tired to pick a route where the wind was mostly to my side and this helped. I felt real good today and ran faster than I intended. Just planned on an easy recovery run but felt good so just ran by how I felt. 63:02 (7:53 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Definitely felt like fall this morning. Temp 37 but luckily no wind. I felt good this morning but just planned an easy run. I crusied along and enjoyed the nice morning. Starting to feel like I am turning the corning and getting back in shape. Just need to continue to stay consistent. 67:10 (8:24 avg) |
| Mizuno Wave Rider 13 Miles: 8.00 |
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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 |
| Huntsville, AL: Nice morning today with temp around 50 and light wind. The plan today was 4 miles tempo around 7:00 pace. I felt kind of sluggish this morning and did 2 miles warm up. Started the tempo and didn't feel strong on the first one but felt better as I went along. The 3rd and 4th miles felt good and I felt strong on those which is a good sign. Did the 4 miles in 7:03, 7:04, 6:50, 6:36. Still a long way to go to get back into race shape but getting closer. 53:45 (7:41 avg) | |
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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 |
| Huntsville,AL: Another nice morning with temp in mid 50s. I was a little sluggish this morning and just ran easy. Pretty nice recovery run and just glad to get in the miles. 67:58 (8:30 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Huntsville, AL: Nice morning with temp around 60. Felt pretty good this morning and planned on running 4 x 1/2 mile at around 6:15 pace with 1/4 recovery. Did a couple of miles warmup and then ran the 4 repeats. Was able to hold the pace pretty close to target but was running on road with Garmin so not sure of actual times. At this point not really important just trying to run some faster stuff to ease back into bigger workouts. Felt good getting this in and looking forward to getting on the track in a few weeks. 57:04 (8:09 avg) |
| ASIC DS Trainer #2 Miles: 7.00 |
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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 |
| Nice morning for running. Temp mid 50s and foggy. Longest run in awhile. I started off easy and gradually got into a good groove. Felt pretty good the whole way and glad to be able to extend my long run out a little. Just trying to continue to build back up. 1:32:17 (8:23 avg) |
| Saucony Kinvara 3 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice afternoon with temp around 70. Had a busy day yesterday so didn't get a run in and had some time today so got in a few miles. Just easy running and felt pretty good. 39:49 (7:58 avg) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| It was raining this morning so waited and ran after work. Nice day cloudy with temp around 65. Felt good and ran easy by feel. Ended up with a pretty good month for Sept now need to build on that and get back to normal mileage. 56:27 (8:04 avg) |
| Saucony Kinvara 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
|
Nice fall day. Temp in mid 60's with some wind. I felt kind of sluggish today but still planned to do a 4 mile tempo at 7:00 pace. After a 3 mile warmup I was still not feeling very strong but started the tempo anyway. The first mile felt like I had to push to get it on pace but settled into the pace. Second mile was not bad but was running back into the wind so felt harder than it should. Third mile I was having to push to stay on pace and toward the end of the 3rd mile I was pushing too hard for tempo pace so just shut it down and jogged in. Ran the 3 miles in 6:58, 6:59 and 6:58. Glad to get in 3 miles but just one of those days. Will try it again next week. 62:11 (7:47 avg)
|
| Saucony Tangent 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice fall morning. Temp in mid 50's no wind. Just did an easy recovery run this morning. Didn't wear a watch and just ran an easy pace and enjoyed the nice morning. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 2.00 | 0.00 | 8.00 |
| Cool morning around 40 with wind. Started off easy and got warmed up quickly. Ran easy for 5 miles then did a progressive finish the last three in 7:35, 7:01, 6:24. Last mile felt good and was nice to push it some. 61:36 (7:42 avg) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Waikoloa, HI: Flew out yesterday with the family for vacation. Got out early this morning before sunrise. I was a little tired from the trip so just took it easy. Hilly route out from the hotel. Mostly uphill on the way out and downhill back. 49:44 (8:17 avg) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Waikoloa, HI: Out early this morning again. Felt better today but we had some tourist things to do today so cut it short. 41:33 (8:18 avg) |
| Saucony Kinvara 3 Miles: 5.00 |
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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 |
| Waikoloa, HI: Went out a little later today so it was warmer. I felt kind of sluggish today but picked it up some on the way back. It was nice being out after sunrise to be able to see more of the beautiful scenery. 57:15 (8:10 avg) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
| Waikoloa, HI: Been doing stuff with the family the last few days. Having a great time. Going back home today and was able to get out early this morning for a few miles. Felt great this morning. Probably because all the rest. Just started picking up the pace as I went along and then decided to run a couple of miles at tempo. Ran them in 6:44 and 6:24. The last mile was downwind and a little downhill so probably not really that fast but still felt good. 46:43 (7:47 avg) |
| Saucony Kinvara 3 Miles: 6.00 |
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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 |
| Flew back home yesterday and was wore out when I got home so didn't run. Got out today and it was warm but super windy. Felt good but just ran easy. After vacation need to get back into the routine. 41:12 (8:12 avg) | |
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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 |
| It was cool and raining outside so stayed in on the TM. Just did an easy run today. I felt tired and sluggish today. Maybe from the trip so glad to get through the run and will try to keep it going. 56:06 (8:01 avg) |
| Saucony Kinvara 3 Miles: 7.00 |
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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 |
| Beautiful day today. Temp in mid 50's and light wind. Felt pretty good today. Still a little tired but felt better as I went along. Wanted to get in a longer run today but had family commitments that I needed to get to. 55:07 (7:53 avg) |
| Saucony Kinvara 3 Miles: 7.00 |
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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 |
| Great day today. I got later in the afternoon and just got in some easy miles. Felt good today and just enjoyed being out on a beautiful fall afternoon. 55:45 (7:58 avg) | |
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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 |
| Another great fall day. Temp was around 68 with some light wind. Just another easy run today. Felt pretty good starting out today. But felt tired the last couple of miles. Not sure why. I have had pretty craze schedule since getting back from HI so not sure if running at all different times has anything to do with it or maybe just cumulative fatigue. Anyway glad to get in the miles and will keep on building. 65:36 (8:12 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Had a busy day at work yesterday and my wife was out of town with her mother in the hospital so had extra stuff to do with the kids so no run yesterday. Was glad to get back out today. Had an super early meeting this morning so ran after work. It was a really warm beautiful day (78 and windy). I planned on doing a 4 mile tempo around 7:00 pace today. Did a couple of miles warmup and was feel kind of tired. Jumped into the tempo anyway. First mile was ok but didn't feel the best. Ran it in 7:02. Second mile was more of a struggle and toward the end I was pushing too hard for a tempo so just called it off for today. Second mile in 7:03. Not sure if I am just tired from a lot of extra work stuff and lack of sleep or if it is something with my fitness. Will give it a few days and see how it goes. 55:28 (7:56 avg) | |
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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 |
| Early meetings again today so ran after work. Another warm, sunny and windy day with temp of 76. After yesterday feeling so tired on the tempo I decided to do a super easy recovery run today. Went out easy and kept the pace slow. Didn't feel the best but hopefully will help me get the bounce back. 52:23 (8:46 avg) |
| ASIC DS Trainer #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| What a difference a day makes. Both in the weather and how I felt. The temp dropped into the mid 40's and it was very windy. I felt good starting out and ran a decent pace to stay warm. It started to rain just before 8 miles and I hate running in cold ran. I picked up the pace to try to get back before the heavy stuff started. Ran the 9th mile in 7:30 and the 10th in 7:07 so I will call them MP pace. Felt strong all the way. I guess yesterday's easy run did some magic. 1:18:18 (7:50 avg) |
| Saucony Kinvara 3 Miles: 10.00 |
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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 |
| Cold and windy morning. Felt pretty good but just ran real easy. I had some commitments with the kids this morning so didn't have time to go farther. Glad to get in a few miles. 42:15 (8:27 avg) |
| Mizuno Wave Rider 13 Miles: 5.00 |
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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 |
| It was super windy outside today around 25 mph with gusts to 35 mph and I didn't feel like messing with the wind so ran inside on the TM. Felt good today and the running came easy. Didn't really push it but planning a tempo tomorrow so hope I feel the same. 63:55 (8:00 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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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 |
| It was rainy and 30mph+ winds today from Sandy so stayed inside on the TM. Today planned a 4 mile tempo around 7:00 pace. The last couple of tempos didn't go well so thought I would be conservative and make sure to get through it. Did 2 miles easy then did the 4 tempo miles in 7:03, 6:58, 6:53 and 6:49. Felt pretty good the whole way and didn't have to push very hard. It is hard to judge on the TM but still was happy about the run. Looking forward to the next tempo on the roads to get a better measure of where I am at with my training. 52:58 (7:34 avg) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| It was cold and windy today. Not as windy as the last few days so was able to get outside. Temp was around 36 so with the wind felt pretty cool. Just took it easy today. Nothing special just trying to get in the miles. Felt pretty good running after I warmed up. 65:08 (8:08 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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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 day today. Temp around 50 but pretty windy. Felt good today and ran easy most of the way. Added 6 x 100m strides toward the end. Need to get the legs used to running faster again. Hoping to build up to some speed work soon. 55:32 (7:56 avg) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Nice day out today with temp around 50 and windy. I didn't feel the best today. Just a little sluggish. Had to do the long run today since I will be working at school all day tomorrow for girls musical set. It was nice to get the miles in and the pace was good just not a lot of bounce in the legs. Still building up so I expect this. 1:29:14 (8:07 avg) |
| Saucony Kinvara 3 Miles: 11.00 |
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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 |
| Cool and misty rain today. Temp around 40 but no wind. Felt ok today after longer run yesterday. Just took it easy today for a nice recovery run. Turned out to be a pretty good week. Definitely something to build on. 49:14 (8:12 avg) | |
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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 |
| It was cold this morning (25) but luckily no wind. Was a little sluggish this morning and just took it easy. For some reason I seem to always feel a little sluggish after a day off. Need to get in some decent runs this week but have a difficult travel schedule so will see how it goes. 66:57 (8:24 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| It was cool again this morning (28) but not windy. Today the plan was to do a 4 mile tempo at around 6:55 pace. Felt pretty good doing a 3 mile warmup then started the tempo. It was tough getting started the first mile but after about a 1/2 mile started to get into a groove. Felt good on the 2nd and 3rd miles and most of the 4th. Was starting to feel it toward the end of the 4th mile but I had picked up the pace some. Ended up running 6:55, 6:53, 6:43, 6:42. Was happy with the run and it felt good to put in a hard effort again. It has been a long time since I have really had any decent training so it is feeling good to get back into it. 60:52 (7:36 avg) | |
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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 |
|
Philadelphia, PA: Had early morning meetings and it was raining out so ran on hotel TM. Felt pretty good this morning even though it was earlier than normal for me. I just did an easy run but picked it up gradually as I went along. 57:27 (8:13 avg) |
| Saucony Kinvara 3 Miles: 7.00 |
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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 |
| Washington, DC: Had early morning meetings so had to run early on hotel TM. Just did an easy run today. Wanted to do something faster but just kind of went through the motions since I was tired. Glad to get the miles in and will fight another day. |
| Saucony Kinvara 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Nice day today. It was warm but windy. Today planned 4 x 800m at around 6:00 to 6:10 pace. I just did the intervals on the road and just used my Garmin to check pace so didn't get real splits. This is the first time I have done a workout this this in awhile so was just trying to get the legs used to it. It went pretty well the first couple didn't seem to bad. Started to feel it more on the 3rd and pushed the 4th pretty good. Overall felt good with the workout and next time I might try it on the track and get some real splits. 62:23 (7:48 avg) | |
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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 |
| Worked all day at the kids school so didn't get to run. Normally don't run on Sunday but since I missed yesterday I got one in. It was super windy today (30+ mph) so I just ran on the TM. Felt good and glad to get the week off to a good start. 55:14 (7:54 avg) |
| New Balance 730 Miles: 7.00 |
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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 |
| It was cool (37) and very windy today. The wind made it feel colder than it was. Not looking forward to winter running. I felt good today but just did an easy run. I had planned to go longer today but the day got away from me and didn't have the time. Just want to keep consistent and build up the miles. 65:04 (8:08 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| It was cool and windy today with temp around 38. Did a 3 mile warmup and then did a 4 mile tempo. I planned on going around 6:50 pace. Ended up doing 6:51, 6:47, 6:47, 6:41. The first mile I didn't know if I would be able to keep the pace but started to feel better as I went along. The last mile I was starting to feel it a little but was happy to end up faster. It is nice to see some improvement but I still have a long way to go. Was running this pace for a half with no problem last year so I will build on it and hope to continue to improve. 60:46 (7:46 avg) | |
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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 |
| It was cool (35) and windy again today. Just did an easy recovery run today. Felt pretty good. A little sluggish at the start but felt better after a couple of miles. 57:27 (8:13 avg) |
| Saucony Tangent 3 Miles: 7.00 |
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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 day today around 45 and light wind. Felt good today and running came pretty easy. I added in 8 x 100m strides at the end to shake out the legs and get used to some faster running. 54:58 (7:51 avg) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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Great day today with temp around 48 and light wind. I felt really good today so turned this into more of a steady state run. It was nice just ran by feel comfortable without pushing too hard. I am calling a lot of it MP but not really sure what that is right now. Wish every run was like this one. 60:55 (7:37 avg)
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| Saucony Kinvara 3 Miles: 8.00 |
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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 |
| Cool this morning (29) but sunny and no wind so it felt nice. I have family coming in today so didn't have a lot of time. I would have liked to go farther but glad to get in some miles before a busy day. I felt pretty good and just took it easy. 58:41 (8:23 avg) |
| Saucony Kinvara 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.50 | 9.00 |
| Beautiful day today with temp around 58 and light wind. Felt good today after rest day yesterday. Ran about 3 miles easy then did 1:00, 2:00, 3:00, 4:00, 3:00, 2:00, 1:00 at around 6:00 pace with equal recovery. Ran these just by feel and working up to do more structured workouts. Felt pretty good doing these but was feeling it in my legs the last couple. Nice start to the week. 68:24 (7:36 avg) |
| Saucony Kinvara 3 Miles: 9.00 |
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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 morning with temp around 45 and light wind. Just a real easy recovery run today. Felt a little sluggish and just went slow the whole way. Got a side cramp for a couple of miles which didn't help. 60:01 (8:34 avg) | |
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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 |
| A little cooler this morning (39) but still very nice for this time of year. Felt tired and sluggish this morning. Felt old, stiff and no energy. Felt a little better as I went along but was just dragging. I did do 6 x 100m strides to try to shake the legs out. I am running in the Drumstick Dash in the morning so hope I feel better for that. 57:04 (8:07 avg) |
| Saucony Tangent 3 Miles: 7.00 |
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| | Race: |
Drumstick Dash (4.6 Miles) 00:30:06, Place overall: 192, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.60 | 0.00 | 6.60 |
| Nice morning for the race with temp in mid 40's and light wind. This was my first race in over two years so didn't really know what to expect. Planned to run it just faster than I have been doing tempo runs and see how it went. This is a big event with around 15,000 runners. I positioned myself a little too far back at the start because once we got going I was slowed down by other runners and had to use extra energy weaving through a bunch of people. I was hoping for sub 6:30 the whole way but could only get a 6:41 the first mile because of the slow down. After that got into the clear and was able to establish a better pace. Felt good on the second mile and came through in 6:23. Was still felling good and picked it up some more on the 3rd mile for a 6:18. The forth mile I was feeling good but kind of lost my focus some and slow to a 6:29. Was able to pick it up over the last .6 and finished that closer to 6:20. Was happy with the time as I averaged 6:28 pace so accomplished my goal but in hindsight felt I could have gone faster. The first mile hurt me and I was a little too conseravtive toward the end. It was good to get back to racing and hopefully with some more races I will get better at knowing where I am at fitness wise and do a better job of pacing. I had a special treat this year as my daughter ran. She had an amazing time and said she would like to do more races. She hadn't done much running coming in but was able to run the whole way and I think it motivated her to run more. Great way to start Thanksgiving day! Happy Thanksgiving everyone!! | |
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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 |
| Slept in today since we were up super late last night. I ended up running later in the day. It was super windy outside (25+) so ran on the TM. Felt pretty good after the race yesterday but just ran easy. Nothing special. 65:10 (8:09 avg) |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| Cold (25) and windy this morning. Didn't have much time since we were going to meet our family for late Thanksgiving. Felt pretty good and added in 5 x 100m hill sprints. Might be able to get another run in later today. 51:06 (8:31 avg) |
| New Balance 730 Miles: 6.00 |
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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 day (41) but pretty windy. We are heading out of town for a college visit with my daughter but was able to get in a few miles before we left. Felt good today and running came easy. Just ran by feel and seemed to pick it up as I went along. 38:51 (7:47 avg) |
| New Balance 730 Miles: 5.00 |
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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 |
| Springfield, MO: Visting a college with my daughter (that is hard to believe, where does time go) so did a quick run on the hotel TM. Felt good but just ran easy. 49:29 (8:15 avg) |
| Saucony Kinvara 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Not a bad day but a little cool (33) and windy. Felt good today and ran easy for the first 4 miles then picked it up on the last 4 miles to around 7:30 pace. Just nice and smooth with no forcing the pace. 63:20 (7:55 avg) | |
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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 |
| Nice day (42) with some wind. Felt pretty good but just ran easy today. Thought about doing a workout today but was rushing around today and just didn't get into. Need to do something fast tomorrow. 71:10 (7:55 avg) |
| Saucony Kinvara 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.50 | 1.00 | 0.00 | 7.00 |
| Nice day (45) and windy. Felt kind of sluggish today but wanted to do a tempo. I planned 4 miles at 6:45. I started the tempo and felt tired but kept it going for the first mile. Started having some cramps in my left calf so slowed down to MP and it got better. After about a mile at MP started hurting again so slowed down to a jog. It really started to hurt toward the end. Need some stretching and massage. | |
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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 |
| Gatlinburg, TN: Hiking in the Smoky Mountains. Did 8 miles today on a beautiful day. Calf was still very sore from yesterday but seemed to loosen up some as I went along. Not sure I could have ran today on it. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Haven't been keeping up with the blog lately. I had a injury in the calf that reduced my running then a bad sinus infection over Christmas so running has been spotty. I am just going to pick back up today and try to be more consistent in posting. Today is the first day I have felt like running since getting this sinus infection. Probably the worst one I have had. Decided to stay inside on the TM and just start back easy. Hopefully will build back up over the next few days. |
| Saucony Kinvara 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1054.90 | 25.00 | 38.10 | 9.00 | 1127.00 |
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| Saucony Ride 3 Miles: 122.00 | Mizuno Wave Rider 13 Miles: 258.20 | Saucony Tangent 3 Miles: 100.00 | ASIC DS Trainer #2 Miles: 255.20 | NB Minimus Miles: 159.60 | Saucony Kinvara 3 Miles: 206.00 | New Balance 730 Miles: 18.00 |
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