| Location: Columbus,IN,US Member Since: Jun 13, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 37 Marathons -- PR - 2:48:53 (Fall 2014)
A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)
10k - 36:30 Unaided // 35:25 (July 2014 - Aided)
5k - 17:28 (Aug. 2015)
1mi. - 4:58 (July 2014 - Track)
Short-Term Running Goals: 10k and 5k's to get back into the swing of thing this summer
Sept. 21: Mill Race Marathon - Under 3:00. LET's GO!
Long-Term Running Goals: R2R2R in Grand Canyon 5/18/19
Marathon < 2:45
Half Marathon < 1:18
Top 10 in Bluegrass 10k
5k < 17 Personal: 400m/800m competitively in track in high school. Took 15 years off. Started running again in 2010. Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6. I'm a civil engineer working for the Indiana DOT in Seymour, IN. I live in a slightly larger town about 20 miles north - Columbus, IN. Originally from Lexington, KY.
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1469.28 | 543.72 | 171.42 | 35.88 | 2220.30 |
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| Black Nike Lunar Fly 2 Miles: 169.54 | Pool Running Miles: 43.00 | Black And Blue Nike Lunar Fly - Flats Miles: 18.25 | Mountain Bike($50 Walmart 10 Speed) Miles: 37.63 | Saucony Kinvara - White And Red Miles: 182.45 | Old New Balance 595 Miles: 6.20 | Old Asics Gel Miles: 18.30 | Barefoot Running Miles: 4.00 | Saucony Mirage - Black And Red Miles: 416.07 | Swimming Miles: 3.10 | Mountain Bike - Tiff's Eddie Bauer Miles: 55.50 | Brooks Ghost 4 - Blue Miles: 452.03 | Stationary Bike Miles: 13.00 |
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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 |
| mod. 6 - 47:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 37:20 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 50:50 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.70 | 0.00 | 0.00 | 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 2.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.30 | 0.00 | 0.00 | 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 3 x 1mi. (6:40s) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 mi. - 42:38 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
| sick | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| sick | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 2.75 | 0.00 | 3.75 |
| 1 mi. - 6:40, 2 x 800m - 3:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 4 x 800m - 3:10s | |
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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 |
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| | Race: |
Seymour 10k (6.2 Miles) 00:43:47 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 4 x 1mi. 6:30s | |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Race: |
Polar Bear Double (8 Miles) 00:55:28 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.00 | 0.00 | 8.00 |
| 3 miler in 20:20, then 5 miler in 35:08 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| mod. 10 mi. - last 2 MP - 1:16:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| slow 10 - 1:28:45 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 5 mi. 38:45, 5 mi. 36:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| slow 6 mi. w/ Tiff - 58:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| 18 mi. tempo run - 13 mi. 1:39:30, last 2 mi. 14:20 Total time = 2:17:10
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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 |
| slow 4 mi. - 39:15 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mi. moderate - 1:00:40 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| 12 mi. - 2x2 mi. intervals - 13:00, 13:45 Total Time = 1:38:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| slow mile - 8:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| slow 12 mi. - treadmill - 96 min (8:00s) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Race: |
Louisville 10k (6.2 Miles) 00:41:42 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
| 10 k in morning, 4 mi. slow in afternoon | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| slow 10 mi. on treadmill - 1:20:00 | |
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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 |
| 1 mi .warmup, 4 x 1 mi. intervals 0.25 mi to 0.5 mi. recovery, 1 mi. cooldown
6:20, 6:28, 6:37, 6:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| slow 11.7 mi. - 1:34:12 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 1st 5 mi. 39:45, last 5 mi. 36:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| moderate 16 mi. - 2:06:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 10 mi. - 1st 5 mi. - 40:00, last 5 mi. 36:20 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| Easy 2 mi. - 20:45 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| slow 12 mi. - 1:35:15 | |
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| | Race: |
Papa John's 10 miler (10 Miles) 01:08:53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 mi. PR | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| slow 6 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| slow 10 - 1:23:10 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 0.00 | 9.50 |
| 1mi. warmup, 10 x 0.5 mi. reps. w/ 0.25 recovery jogs 3:12, 3:09, 3:08, 3:06, 3:06, 3:04, 3:05, 3:09, 3:11, 3:06 1 mi. cooldown
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| slow 4 - 33:15 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 mi. slow - 2:43:15 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mi. easy - 8:30 | |
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| | Race: |
Horse PArk Half Marathon - Lexington, KY (13.1 Miles) 01:32:15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| PR at this point - 7:02 miles | |
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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 |
| slow 7 - 1 hr. - treadmill, 30 min. core work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| slow 10 - 1:23:00 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 8.00 | 0.00 | 12.00 |
| 1 mi. warmup, 4x2mi. intervals w/ 1mi. recovery jogs 13:40, 13:15, 13:10, 13:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi. - 52:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 12.00 | 0.00 | 0.00 | 20.00 |
| 20 mi. w/ N. Frey in Columbus 2:40:00 - first 10 to 12 at around 7:30s, hit wall - slow for last 6 to 8 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| slow 5.35 mi. afternoon - 46:55 slow 10 mi. evening - 1:24:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 15.00 | 0.00 | 0.00 | 18.50 |
| 1 mi. warmup, 3 x 5 mi. intervals w/ 1 mi. recovery jogs, 1mi. cooldown 35:45, 35:30, 36:20 Total time = 2:23:12
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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 |
| slow 8 - 1:14:30, 1 hr. aerobics video called "Boot Camp" | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| 16 mi. in Seymour w/ N. Frey - 1:55 (7:12s) - strong headwind, 2 stops for water | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| slow 6 - treadmill - 51:25 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 1.00 | 0.00 | 10.00 |
| 1 mi. WU, 6 mi. pace - 43:35, 1 mi. rec. jog, 1 mi. hard - 6:30, 1 mi. CD | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 30 min. tempo run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| 1 mi. WU, 3x3mi. MP, 0.5 mi. recovery jogs | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 mi. with pickups | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Last 4 mi. 28:25, last mi. 6:40 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| light core workout | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off | |
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| | Race: |
Derby Festival Marathon (26.2 Miles) 03:40:57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 15.00 | 0.00 | 0.00 | 26.20 |
| Could not maintain pace beyond 15 miles... Help! Not enough mileage in training... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 1 mi. warmup, 4 mi. tempo (7:00s) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 45 min. tempo run | |
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| | Race: |
500 Series - Indy Mini Marathon (13.1 Miles) 01:30:12, Place overall: 576, Place in age division: 106 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Half Marathon PR
Raced as Brett Jones - I bought a guy's number from work...
1 week after Louisville Derby Marathon
Struggled with last 5k
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 5.00 | 0.00 | 18.00 |
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1 mi. warmup, 3x5mi. repeats MP, 0.5 mi. rest jogs, 1 mi. cooldown
Did not make last rep: 35:45, 36:00, 41:00 | |
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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 |
| easy 4 mi., circuit/wt training, easy 5 mi. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.88 | 3.38 |
| Track: Time trials - Warmup, 800m-2:40, 400m-1:08, 200m-0:32, Cooldown | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles - evening - 80 deg. - last 7 mi. slow | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Last mile 6:32 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 18.90 | 0.00 | 0.00 | 20.90 |
| 1 mi. warmup, 5mi. 38:10, 0.5mi. recovery jog, 5 mi. 38:45, 0.5 mi. rest, 8 mi. 1:01:26, jog cooldown | |
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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 |
| easy 9 mi. 4 x 200 strides | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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| | Race: |
1.5 mi. WU, Geist Half Marathon, 4.5 mi. cooldown jog to car (13.1 Miles) 01:32:40, Place overall: 53, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 13.10 | 0.00 | 0.00 | 19.10 |
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1.5 mi. warmup,
Gesit Half Marathon:
I was 20 minutes late to the start line. I was weaving through walkers until the lst 5k.
I bombed the last 5k after running a 5 mi. PR (33:41), and 10 mi. 1:08:52, last 5k - 23:30 (7:35)
4.5 mi. jog to car | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.30 | 8.30 |
| Caught in crazy storm with tailwind for last mile - 6:05 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 6.00 | 0.00 | 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| slow 7, circuit/wt training | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
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10 mi. moderate/easy 1:26:30 (8:30s) in to
8 mi. tempo 62:15 (7:45s) | |
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| | Race: |
6 mi. easy and Aim for the Cure 5k (3.1 Miles) 00:18:11, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.10 | 0.00 | 9.10 |
| 5k - PR - 18:11.1 (5:52/mi.) mile 1 in 5:35 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.28 | 0.00 | 0.00 | 0.00 | 4.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Attmpted 24 miler - injured rt. calf/achilles tendon |
| Black Nike Lunar Fly 2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
off - injured rt. calf/tendon still sore/painful to walk on | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 60 min. of pool running = 6 mi. ?? | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
1 hr. pool running in morning - 5 min. interval, 2 min. rest = 6 mi.??
1.5 hr. pool running evening - " =9 mi. ??
|
| Pool Running Miles: 15.00 |
| |
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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 |
| 1 hr. pool running | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mi. easy on treadmill - leg still hurting and very tight | |
|
| | Race: |
Edinburgh 4 miler (4 Miles) 00:26:30, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
|
1 mi. warmup, lots of stretching, 4 mi. race 26:30 (6:38/mi.)
- achilles tendon/calf hurt - very tight whole run
very small race - 4th place was 8 minutes behind me...
|
| Black Nike Lunar Fly 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off - leg extremely sore | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hr. pool running - floatation belt in deep end | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1 hr. pool running - floatie blet in deep end - 5 min. interval hard, 2 min. rest | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| 2.3 mi. - 1 mi. easy WU, 1 mi. MP - leg feels shaky, but not sore/tight, CD, lots of stretching, icing |
| Black Nike Lunar Fly 2 Miles: 2.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 40 min. pool running - deep end with floatie belt | |
| |
|
| | Race: |
Carmel Marathon (26.2 Miles) 04:06:45 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 7.00 | 0.00 | 0.00 | 26.20 |
|
Previous 2 weeks leading up to race - off road running due to injury (tendonitis). Pool running did not maintain training that had preceded injury.
|
| Black Nike Lunar Fly 2 Miles: 26.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Legs extremely sore, lots of stretching |
| Black Nike Lunar Fly 2 Miles: 1.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k easy - 51:0, still very sore in quads |
| Black Nike Lunar Fly 2 Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi. easy 1:02:40 - evening - quads still sore from Carmel on Saturday |
| Black Nike Lunar Fly 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 3.00 | 1.00 | 0.00 | 8.40 |
|
8 mi. run 59:46 - 1 mi. warmup, 3 mi. slow, 3 mi. negative splits, 6:30 last mile, 0.4 mi. back to house - cooldown
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| Black Nike Lunar Fly 2 Miles: 8.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.25 | 8.00 |
| slow 8 mi. w/ 4x100m intervals at end |
| Black Nike Lunar Fly 2 Miles: 8.00 |
| |
|
| | Race: |
1 mi. warmup + Frankfort 5 miler (morning) + slow 10 (afternoon) (5 Miles) 00:33:35, Place overall: 15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 5.00 | 0.00 | 16.00 |
| 1mi. warmup, Frankfort 5 miler - Could've run 6:15s I think if still in same shape as before carmel mar. and time off for injury - mile in 6:10, slowed down to 6:30 for mile 2. Sick feeling in stomach for 3 mi. on - need to lay off the coffee in the mornings. Avg. = 6:43/mi. 2nd in age group.
10 mi. slow in afternoon on new Legacy Trail in Lexington, KY. Trail is great scenic route with several steady climbs - heat was issue - 80deg. and climbed to 85 deg. when sun came out. First 5 in 40:00, hit the wall at 7 or 7.5 mi. - Total Time 1:25:00 (avg. = 8:30/mi.)
|
| Black Nike Lunar Fly 2 Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi. very slow and easy - 56:50 |
| Black And Blue Nike Lunar Fly - Flats Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| easy 8 mi.- 1:06:40 (8:20s) 4 mi. MP - 28:32 (7:08s)
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| Black Nike Lunar Fly 2 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
|
About 75deg., overcast, mod. humidity @ 7pm x-train: 9 mi. on bike- 40:32 (4:30/mi.), light stretching
mod. 8 mi. w/ last mi. at MP (7:07), Total Time - 1:04:45 (8:06/mi.) Amazed at difficulty of the bike-run transition
|
| Black Nike Lunar Fly 2 Miles: 8.00 | Mountain Bike($50 Walmart 10 Speed) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| New Shoes! Saucony Progrid Kinvara - Feel Super Light after running in Nike Lunar Glide 2. 11 mi. run. Warmup: 3 mi. easy with Tiff./1 mi. alone, 3 x 1 mi. Hill Repeats w/ 0.5 mi. recovery jogs - 6:45, 6:45, 6:35, 1 mi. flat Threshold Run - 6:09 1.5 mi. easy cooldown
|
| Saucony Kinvara - White And Red Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Slooow 4 mi. -- 37:04 Legs heavy today, rest up for next 3 days (long run and 2 races)
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| Saucony Kinvara - White And Red Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 1.00 | 0.00 | 14.00 |
|
14 mi. in Seymour w/ FREYGUY - PM run after work: easy 10 mi.- 1:28:51 (8:53s)
mile 11-14 -- 7:07, 6:31, 7:27, 7:32 Last 4 mi. - 28:37 (7:09s) Total time = 1:59:05
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| Saucony Kinvara - White And Red Miles: 14.00 |
| |
|
| | Race: |
Firecracker 5k (3.1 Miles) 00:19:17, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 3.10 | 0.00 | 8.50 |
|
1 mi .warmup (8:15), strides
Race - 5k in Columbus, IN - hilly course through a Tipton Lakes neighborhood
1 mi. - 5:44,
2 mi. - 6:29
3 mi. - 6:28
Overall Time - 19:17
Easy 1 mi. walk/jog w/ Indy (our retarded puppy) in old New Balances
Bean Blossom Half Marathon is tomorrow in Martinsville, IN (Morgan Monroe State Park near Bloomington)
PM run (ate too much) - slooow 3.4 mi. - 33:22
|
| Saucony Kinvara - White And Red Miles: 4.10 | Old New Balance 595 Miles: 1.00 | Old Asics Gel Miles: 3.40 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 8.00 | 3.00 | 0.00 | 16.30 |
|
I think God does not want me to run the Bean Blossom Half Marathon! :) I tried to run it last year and was thwarted by an unexpected road closure. This year I slept right through my alarm - 3 different times were set to go off!! Woke up at 6:30 instead of 5:00. Oh well - went out and ran pretty good 8 mi. tempo run. Judging by how hard I was pushing near the end to maintain pace, I should be thankful for oversleeping this morning !! :) AM run: 1 mi. warmup - 9:30 8 mi. tempo - 54:40 (6:50s) 2 mi. cooldown - 21:08
PM run: 1 mi. warmup - 7:51 3 mi. threshold run - 19:47 - 6:56, 6:31, 6:20 1.3 mi. strides/cooldown - 2 x 100m pickups
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| Saucony Kinvara - White And Red Miles: 9.00 | Old Asics Gel Miles: 7.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
|
PM Runs: 5pm - slooooow 7.6 mi. - 1:11:03 (9:21)
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| Old Asics Gel Miles: 7.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 1.00 | 1.00 | 1.00 | 7.40 |
|
PM Track - semi-workout: 2 mi. warmup 1 mi. Threshold - 6:30, 0.25mi. recovery jog
1 mi. Pickup - 5:49, 0.5 mi. recovery jog,
1 mi. MP - 6:48, 1.65 mi. cooldown total = 7.4 mi, 1 hour
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| Saucony Kinvara - White And Red Miles: 7.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 1.00 | 0.00 | 5.00 |
|
Had a nice 3 hr. nap today - Late PM Treadmill run afterward (1% incline) - 5 mi. - 1 mi. 7mph, 2 mi. 7.3mph, 8.3mph, 8.6, 0.5 @ 9mph, 0.5 @ 9.3mph 8:34, 8:13, 7:13, 6:58, 3:20, 3:14
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| Saucony Kinvara - White And Red Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.60 | 0.00 | 0.00 | 0.00 | 19.60 |
|
7pm start time - Slow 19.6 mi. Columbus Out and Back Route - 90 deg start, 75 deg. finish Waters/gatorades that were set out along course were stolen... Anyway, Nathan and I got the mileage in: 19.6 mi. - 2:50:31 (8:42/mi.) Splits: 8:17, 8:00, 8:08, 8:23, 7:58, 8:48, 8:38, 9:05, 9:34, 8:57, 9:04, 9:16, 9:23, 8:43, 8:47, 9:20, 8:32, 9:22, 7:19, 0.6 in 4:50
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| Saucony Kinvara - White And Red Miles: 19.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 2.50 | 1.00 | 0.00 | 7.20 |
| 10 k treadmill ladder workout - start @ 7mph, increase to 9.1 mph through 5 mi., 1.2 mi. cooldown @ 7 mph Total time 6.2 mi. in 46:24 (7:28s)
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| Saucony Kinvara - White And Red Miles: 6.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Lake Cumberland | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.75 | 5.50 |
|
AM Run - 85 deg. - State Dock Boat Ramp (Lake Cumberland) Hill Workout - 1.4 mi. warmup, 3 x 0.37 mi. hill repeat, jog back down recovery, 2.2 mi. cooldown
total - 5.5 mi. in 48:20
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| Saucony Kinvara - White And Red Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| AM run - 85 deg. - slooooow 4 mi. at Lake Cumberland in 40:51 (9:51s) |
| Saucony Kinvara - White And Red Miles: 4.15 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Put on 8 lbs over the weekend at the lake. - Note to self - diet consisting of beer and hot dogs = weight gain and poor split times :) Weight last night = 155 lbs, weight after run today = 152 lbs. PM Run - after work 5pm - 88 deg.: mod. 10 mi. - Tipton Lakes Course 8:14, 7:55, 7:50, 7:58, 7:55, 7:35, 7:55, 7:43, 7:32, 8:12, 0.2 in 1:49 10.2 mi. in 1:20:40 (7:55s)
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| Saucony Kinvara - White And Red Miles: 10.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.13 | 1.00 | 0.00 | 0.00 | 12.13 |
| Feeling some serious after effects of weekend at the lake. 5 pm run after work - 90 deg. - Slow 4 mi. - 33:52 - w/ last mi. 7:30ish 7 pm run - Still hot - Sloow 1 mi. jog w/ dog - 12:42, sloow 1.93 mi. alone - 18:15 8:30 pm run - Slow 5.2 mi. Walmart to House - 46:00 (8:51s)
|
| Black Nike Lunar Fly 2 Miles: 2.93 | Saucony Kinvara - White And Red Miles: 4.00 | Old New Balance 595 Miles: 5.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Slow 7 mi. - 62:54 (9:00s)
Be in Vegas and then Hawaii next week!
|
| Black Nike Lunar Fly 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in 40:00 - AM Run on the treadmill at the Venetian Spa Resort Fitness Center in Las Vegas, NV. |
| Saucony Kinvara - White And Red Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 1.00 | 7.00 |
|
AM Treadmill Run @ Venetian Spa Resort and Spa Fitness Center in Las Vegas, NV
7 mi.. run - total time - 49:20
1.5 mi. warmup,
0.75 mi. @ 9.4 mph, 0.25 mi. @ 9.7 mph, 0.25 mi. rest
3 x 0.75 mi. @ 9.5 mph, 0.25 mi. @ 10 mph, w/ 0.25 mi. rests
0.75 mi. cooldown
|
| Saucony Kinvara - White And Red Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 4.00 | 0.00 | 0.00 | 5.25 |
|
Venetian Fitness Center in Las Vegas - AM Treadmill Run:
5 mi. total time = 40:00
1 mi. warmup,
4 mi. in 28:45
0.25 mi cooldown
|
| Saucony Kinvara - White And Red Miles: 5.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
|
8.25 mi. around 1.5 mi. loop around Hilton Hawaiin Village Resort in Honolulu, HI
Majority of loop runs along paved path right next to beach - Today it was about 75 degrees at 6 am (when I ran) Light rain made it feel about perfect and also made a double rainbow that stretched from the sea to sea for both bows! What a great way to start our vacation in Hawaii!!
8.25 mi. in 62:17 (7:33s)
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| Saucony Kinvara - White And Red Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 mi in 54:30 (7:15s) in Honolulu, HI around 1.5 mi. loop around our resort (Hilton) - 6am run - 75 degrees and overcast - Another beautiful day in Hawaii running along the beach - We're going parasailing later today. My diet is going to be terrible this week :) I'm going to gain some weight.
|
| Saucony Kinvara - White And Red Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Honolulu, HI - Hilton loop x 4 - 7 am run - 6 mi. in 52:17 - Half Rainbow - 1st lap with Tiff                     - 1 pm - Hot - 4 mi. Barefoot Beach Run - Down Waikiki Beach and back                        lots                       of tourists made it slow going - 4 mi. in 39:54. Ripped a horrible blister on my left big toe.
|
| Saucony Kinvara - White And Red Miles: 6.00 | Barefoot Running 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 |
| off - volcano tour at Big Island | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Honolulu, HI - 6:30 am run - Hilton Loop- 6mi. - 50:00. Starting to feel the beer and poor dieting!! :) Gained weight
North Shore tour all day - about 2 mi. walking along beach and botanical garden, swim up to waterfall
|
| Saucony Kinvara - White And Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Honolulu, HI - Hilton Loop - Last Day - Good run this morning - extra work at North Shore tour helped keep the weight gain to a minimum, apparently. Not as much alcohol drank yesterday, either :)
6 mi. in 41:21
|
| Saucony Kinvara - White And Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off today - zero sleep - took red eye from HNL to SNF to DAL to LEX and then drove home to Columbus, IN. Time to get some sleep for work tomorrow :( | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Back from vacation - gained 12 pounds! :) 160 lbs before run, 156 lbs after run today
4:30 PM Run after work - Terrace/Tipton Lake - usual route - extremely hot! (95 deg.) - slow pace. Still feeling effects of jet lag and vacation... 7 mi. - 61:07
|
| Black Nike Lunar Fly 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 1.00 | 0.00 | 9.00 |
| 9 mi. - 5 pm treadmill run @ home - there's a heat index of 107 degrees here in Indiana!
| 9 mi.- total time = 71:30 (7:56s),
0-4mi. @ 7mph, 4-4.5mi. @ 7.5 mph, 4.5-8 mi. @ 8mph, 8-8.5
mi. @ 8.5 mph, 8.5-9 mi. @ 9 mph |
|
| Black Nike Lunar Fly 2 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.67 | 0.00 | 0.00 | 2.50 | 8.17 |
| Break in the heat today - only 85 deg. (overcast) 5 pm - Southside Elem. School - Track workout: 1 mi. warmup, 1 mi. - 5:39, 0.5 mi. rest, 2x800m - 2:51, 0.25 rest, 2:53, 0.25 rest, 2x400m - 1:14, 0.125 rest, 1:12
3.4 mi. easy cooldown
|
| Black Nike Lunar Fly 2 Miles: 8.18 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| extremely hot again - 97 deg. (110 deg. Heat index) - 4:30 PM treadmill run - 6 mi. - 7.5 mph 0-2 mi., 8 mph 2-5 mi., 8.5 mph 5-5.75 mi., 9 mph 5.75-6 mi. 6mi - 45:40
|
| Black Nike Lunar Fly 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.93 | 2.00 | 0.00 | 0.00 | 6.93 |
|
Laid down for a nap at 6:30 last night and wound up sleeping through the night... oh well - guess I needed it.
Slow 5 mi. in the heat 43:07 - tonight after work... 2 mi. on treadmill - 14:35 and then on to Paula Dean Buffet at Horseshoe Indiana! Its extremely hot again today - 107 deg. with heat index
|
| Black Nike Lunar Fly 2 Miles: 6.93 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 4.50 | 0.50 | 0.50 | 6.90 |
| Still hot outside - 101 deg. with heat index 2 treadmill workouts - 3.9 mi. in 28:40 (inc. from 7.5 mph to 10 mph every half, last 0.9 slow (7 mph), light core work - 10 min. situps/pushups, 3 mi. - 23:00
|
| Black Nike Lunar Fly 2 Miles: 6.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Diet was terrible this weekend :( - Feel Sick | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.50 | 4.00 | 0.00 | 9.10 |
| Feeling sick today - oh well, gotta get some mileage in: 2 Treadmill workouts -- 5.1 mi. - 37:40: 1 mi. WU @ 7.5mph, 0.5 mi. pickup @ 8.5mph, 1 mi. @ 9.5mph, 0.25 mi. rec. jog 7mph, 1 mi. 9.5 mph, 1.35 @ 7 mph Running actually made me feel a little better... 4 mi. - 29:55: 1 mi. WU 7 mph, 0.5 mi. @ 9 mph, 0.5 mi. 9.5 mph, 0.75 mi. rec jog 7 mph, 1 mi. - 9.5 mph, 0.25 mi. CD - 7mph
|
| Black And Blue Nike Lunar Fly - Flats Miles: 4.00 | Saucony Kinvara - White And Red Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 2.00 | 0.00 | 0.00 | 8.25 |
| 6PM - 8.25mi. in heat (93 deg. w/ heat index) - 8:09, 7:35, 8:03, 8:34, 8:20, 8:15, 7:20, 8:11, 0.25 in 1:54 |
| Black And Blue Nike Lunar Fly - Flats Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
| Two str8 weeks above 90 degrees. PM treadmill workout: 8 mi. in 58:22: 1 mi. warmup, 0.5 mi. mod., 2 x 1mi. 10 mph (6:00s) and 800m 10 mph (3:00), 0.5mi recovery jogs, 3 mi. easy
|
| Saucony Kinvara - White And Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.50 | 0.00 | 2.00 | 6.75 |
|
New Shoes - Saucony Mirage
PM Treadmill run:
1 mi. warmup - 7:22
2 mi. pace - 12:30
3 mi. total - 19:52
PM run near dark-
3.75 mi. - 30:00 at Two Mile Rd. off SR111 near Horseshoes, IN (waiting for Tiff at 4th St. in Louisville)
|
| Saucony Mirage - Black And Red Miles: 6.75 |
| |
|
| | Race: |
AFB Mare a Thon (3.1 Miles) 00:19:38, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 3.10 | 19.10 |
| AFB Mare-a-Thon in Shelbyville, KY: 0.5 mi. warmup, Smaller race so I started in the front: 5:46, 6:15, 6:55 3.1 mi. in 19:38 It was about 80 degrees and humid, and rolling terrain. Was with lead group until turn around (1.5 mi.) couldn't maintain pace - really bombed last 1.1 mi. Next 5k - I will start at 6:05 and try to maintain that pace. I got a little distracted by being with the lead group and went out a little fast. 5th overall, 1st in age group Traveled on down the road to my hometown - Lexington, KY for a wedding. Tiff and I ran slow 2 mi. together in 20:48 - 10:30 am - already getting hot. HAd Tiff drop me off over at the new Legacy Trail and set out to run a slow 14 mi. Turns out I didn't bring nearly enough water and really died at about 11 mi. in. 12.86 mi. in 2:02:27 - started at 8:40s ended up at 10's. Walked a half mi. and jogged the last 0.6mi.
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| Saucony Kinvara - White And Red Miles: 3.60 | Saucony Mirage - Black And Red Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.20 | 0.00 | 0.00 | 9.20 |
| slow 9.2 - 8 pm - 85 deg. -- Last 2 MP - New course - CR 200/CR 400 |
| Saucony Mirage - Black And Red Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 3.10 | 0.00 | 12.00 |
| Treadmill run after work - 0.5 mi. warmup, 3.1 mi. tempo run - 19:38, 0.4 mi. CD -- Total: 4 mi. - 27:22 slooow 8 mi. - 8 pm - 85 deg. -- Terrace Lake course - 1:14:17 Legs sore this morning and for first run...
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| Saucony Mirage - Black And Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
| 8 pm track workout: 1.2 mi. WU, 5 x 1 mi. Intervals (6:10 goal - 5:58, 6:07, 6:11, 6:19, 6:20), 0.25 recover jogs, 1.5 mi. CD -- ate too soon before run -- "felt" it on last lap of 4th rep - had to make a pit stop at school :) |
| Saucony Mirage - Black And Red Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 2.00 | 0.00 | 0.00 | 8.80 |
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95 deg and humid again today - 5 pm treadmill run - slow 3 - 25:44, 8 pm run - slow 5.8 mi. - 49:18 - 1st 2 mi. w/ Tiff, 4.8 mi. alone
15 min. core work - 4 sets abs, pushups, legs (1-leg squats, dips and lunges), back - arm raises
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| Saucony Mirage - Black And Red Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 3.50 | 12.10 |
| 5:30 pm run - 90 deg. - Mill Race Park People Trail - Course 2 mi. w/u, 2 mi. 12:58, 1 mi. recovery jog, 1 mi. 6:14, 0.5 mi. rec. jog, 0.5 mi. 2:57, 1 mi. c/d 8:00 pm run - 85 deg. - Run around Shadow Creek Neighborhood
Slow 4.1 mi. w/ Tiff. - 40:58
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| Saucony Mirage - Black And Red Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off Today - Light 15 minute core workout - 3x pushups (20,15,15), 3x situps (50x bikes, 50x obliques, 50x 1-leg raised crucnch), 2x 10lunges, 1 legged squats
Tomorrow - AM - 12 mi. run and - PM - Midsummer Night's Run - 1mi. and 5k races - in Lexington, KY
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| | Race: |
Midsummer Night's Run 5k (3.1 Miles) 00:19:03, Place overall: 70, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.65 | 0.00 | 0.00 | 4.10 | 18.75 |
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7 am run - 75deg. at start - legs feel good after day off. mod. 12 miler w/ Columbus Run Club - 12.25 in 1:38:40 (8:00s) Midsummer's Night Run 5k and 1 miler (w/ WU and CD): 1mi. @ 6pm - 3rd overall -- PR of 5:21, 5k at 8:30 pm - 19:03 (6:08s)
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| Saucony Kinvara - White And Red Miles: 6.50 | Saucony Mirage - Black And Red Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.50 | 8.40 |
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5:30 pm track workout with Nathan (Freyguy), 87 deg. -- 1 mi. W/U, 6 x 0.5mi. Intervals (3:00 goal) w/ 0.25 recover jogs -- 2:40, 2:57, 2:55, 2:58, 2:53, 2:55, 2 x 0.25 mi. sprints (1:10 goal) 0.25 recovery jog -- 1:14, 1:16, 1 mi. C/D, 10:00 pm core work (2x lunges, 1leg squats, 3x 20 pushups, 4x50 situps)
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| Saucony Mirage - Black And Red Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 5 pm - slow 10 mi. run - 1:28:30 8 pm - Slow 4 mi. run - FF (9:12, 9:17, 8:52, 6:45) - 34:09
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| Saucony Mirage - Black And Red Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 3.00 | 3.00 | 0.00 | 13.25 |
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Run-Bike-Run "Sandwich" starting at around 12pm (after dentist and repair on house) 1mi. W/U - 8:30, 2 mi. tempo - 13:08,
1 mi. C/D - 9:15,
14 mi. bike up to Mill Race Park and back - 1:03:15, slow 2.25 mi. - 18:10 8PM Run - 80 deg. - slow 3 mi. - 28:55 w/ Tiff, 4 mi. MP - 28:00 (7:22, 7:10, 7:00, 6:26)
13.25 mi. run, 14 mi. bike -- total today
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| Mountain Bike($50 Walmart 10 Speed) Miles: 14.00 | Saucony Mirage - Black And Red Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| 6 pm run - nice weather - below 80 for first day in a while slow 9 mi. - 1:10:50 -- 8:13, 7:50, 7:58, 8:05, 8:05, 8:10, 7:46, 7:24, 6:55 -- easy 0.5 C/D 4:30
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| Saucony Mirage - Black And Red Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 pm run - 85 deg. - Slooow 6 mi. - 53:00 -- Rest up for tomorrow morning's 22 mi. |
| Saucony Mirage - Black And Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.30 | 5.00 | 0.00 | 0.00 | 24.30 |
| 6 AM Long Run w/ FREYGUY: Nice Weather - in the 60's at start: 6 mi. from house to Commons to join Columbus Run Club for 10 miler out and back and then 6 mi. back to house. Back out about a mile from house, and then back.
8:04, 7:55, 8:26, 7:57, 7:49, 7:45, 7:35, 7:25, 7:20, 7:36, 8:15, 8:33, 7:35, 7:32, 7:38, 7:46, 8:00, 7:15, 7:11, 7:38, 7:10, 6:55, 8:31, 10:38, 0.3 in 2:18 24.3 mi. - 3:10:51
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| Saucony Mirage - Black And Red Miles: 24.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 4.00 | 0.00 | 9.30 |
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pm run interval workout + bike -- 6.35 mi. bike - over to Mill Race Park, 2 mi. W/U - 16:04, 4 x 1.0 mi. Intervals (6:09, 6:14, 6:05, 6:16) w/ 0.5 recover jogs, 6 mi. bike home, slow 1.2 mi. shake out run
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| Mountain Bike($50 Walmart 10 Speed) Miles: 12.35 | Saucony Mirage - Black And Red Miles: 9.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - Easy 8 mi. - 1:06:56 (8:22/mi.) |
| Saucony Mirage - Black And Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 7.00 | 0.00 | 0.00 | 12.50 |
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4:30 pm - 2.28 mi. bike ride (popped tire), 9.25 mi. run - 2 mi. w/u (8:15, 8:08), 4 mi. MP (7:05, 7:00, 7:15, 7:20), 1.25 mi. rev. jog (11:19) 2 mi. MP (7:12, 7:06) 8:15 pm run - 3.25 mi -- 1.25 slow w/ dog - 14:11, 1 mi. easy, 1 mi. MP (8:36, 6:45)
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| Mountain Bike($50 Walmart 10 Speed) Miles: 2.28 | Saucony Mirage - Black And Red Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off Today - Rest my sore legs - long run (24 mi. ?) tomorrow after work w/ Nathan, 14 miler 7am Sat morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.80 | 0.00 | 0.00 | 0.00 | 17.80 |
| Long Run in Seymour w/ Freyguy - 17.8 mi. - 2:34:53 13 mi. - 1:48:28 (8:20s) 4.8 mi. - 46:25 (9:40s) Taper Week almost over
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| Saucony Mirage - Black And Red Miles: 17.80 |
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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 |
| meant to go 14 mi. w/ Columbus Run Club - feeling a weird pain in my outer right knee/hamstring Oh well - 3 easy mi. - 29:40 -- rest up and hope it will be fine Sun. or Mon.
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| Saucony Mirage - Black And Red Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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off - injured knee - think its "runner's knee" :(
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Half a day off work - dentist - had to get painful temp crown for broken tooth. Took a nice nap from 1-4:30p
off running - injured knee - think its "runner's knee" :( tried swimming laps for first time in my life - wow - i can't freestyle swim :) just got a lot of water in my nose and lungs. Thrashed around in the water for about 30 minutes trying to swim - think I went about 200m... Easy 5.5 mi. bike ride - 31:20 (Tiff's bike)
Hopefully this knee will be better by end of the week
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| Swimming Miles: 0.12 | Mountain Bike - Tiff's Eddie Bauer 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 |
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off running - knee is tight and hurts still - another x train day - swim first - 4x120m - 6:00,4:30,4:30, 4:10 (pretty bad :)) easy 8 mi. bike ride (Tiff's bike) - 37:16
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| Swimming Miles: 0.30 | Mountain Bike - Tiff's Eddie Bauer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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easy bike - 12 mi. - 59:15
core work(left arm sore from swimming) - 50xcrunch, 10xpushup, 50xoblique, 10x pushup, 50xbicycles, 30xarm curls, 24xrows (back), 15xdeltpullraises, 20xlunges, 50xone-leg crunches Injuries drive me nuts!
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| Mountain Bike - Tiff's Eddie Bauer Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - swimming at neighborhood pool - 3x90m w/u, 420m- 27 min in water - runner's knee? Don't know if it is - should be able to run tomorrow...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles - 20 min. -- testing out knee- still tight and sore - but felt like it started loosening up by end - will try slow couple miles and then run farther tomorrow |
| Saucony Mirage - Black And Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.32 | 0.00 | 0.00 | 0.00 | 4.32 |
| Slow - 1.2 mi. w/ Dog - 13:00, 2 mi. slow - 9:41, 8:47, 1.12 mi. slow - 10:00 Double core workout - pushups, situps, and light leg strengthening/stretching
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| Saucony Mirage - Black And Red Miles: 4.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Leg felt fine after about a half mile - ran 5 mi. - 40min. -- this was a good feeling swam after run - w/u--180m-7:15, 180-7:00, 210-8:15, 180-7:15, main--750m-31:45 the swim workout was tough! 1.36 mi. - 13:00 run for C/D
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| Saucony Mirage - Black And Red Miles: 6.36 | Swimming Miles: 0.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 6.12 |
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run easy pace - leg a little shaky, but no pain or tightness - 4.5 mi. before swim swim - 3x90, 390 -- total time - 21:45 1.62 mi. C/D total: 6.12 mi. - 55:50 Light core workout - 15 min.-legs,abs, pushups...
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| Saucony Mirage - Black And Red Miles: 6.12 | Swimming Miles: 0.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 4.00 | 0.00 | 0.00 | 8.11 |
| Knee feels much better!! 5pm run 7 mi. - 7:59,7:10, 7:22, 7:08, 6:50, 7:55, 7:40 6 pm Swim at neighborhood pool (working on freestyle breathing) 3x90m - 4:08, 3:25, 4:23 150m - 7:00 120m - 4:23 Total = 540m (0.3375mi.) - 23:34 6:30pm run C/D 1.11 mi. - 11:05
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| Saucony Mirage - Black And Red Miles: 8.11 | Swimming Miles: 0.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| knee was little sore today - 8pm run with Indy for 1.75 mi. and then easy 1 mile alone |
| Saucony Mirage - Black And Red Miles: 2.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.76 | 0.00 | 0.00 | 0.00 | 6.76 |
| 5 pm - 100 degrees again :( knee a little sore and tight, its really fun when sweat starts getting in your eyes and when try to wipe it away you get sunscreen in there! :) slow 6.76 mi. - 55:27
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| Saucony Mirage - Black And Red Miles: 6.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Running today- Morse Mini Tomorrow - Knee was a little tight yesterday... | |
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| | Race: |
Morse Mini Marathon (13.1 Miles) 01:29:40, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 13.10 | 0.00 | 0.00 | 14.35 |
| 1.25 mi. WU - Slow, stretch, strides 6:40's and 6:30's until mile 10 - 6:54, 7:10, 7:10 to finish the race
PR! but could've done better had I not taken last week off Overall, an encouraging run considering I thought I had runner's knee a week and a half ago.
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| Saucony Mirage - Black And Red Miles: 14.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - Xtrain day
3pm swim / bike swim: 600m - 23:30, 300m - 12:10 bike: 13 mi. - 57:43
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| Swimming Miles: 0.56 | Mountain Bike - Tiff's Eddie Bauer Miles: 13.00 |
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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 |
| easy double run - knee sore from saturday race: AM run: 1.25 in 12:00 w/ dog WU, 4.62 in 40:40 PM Run: severe soreness - 2.11 mi. in 18:14 okay so it was actually 7.98 mi.
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| Saucony Mirage - Black And Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.42 | 4.00 | 0.00 | 0.00 | 7.42 |
| PM - 7 mi. tempo run: 3 mi. easy (8:10, 8:18, 8:24), 4 mi. MP (6:57, 7:06, 6:50, 6:50), 0.4mi. CD 7.42 - 56:17
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| Saucony Mirage - Black And Red Miles: 7.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - knee is doing a lot better | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles - 1:18:46 - Tapering week for Erie Marathon next week |
| Saucony Mirage - Black And Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - last longer long run tomorrow w/ Nathan | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 3.10 | 0.00 | 0.00 | 13.25 |
| Run from US 50 up to Brownstown and ran Melonfest 5k taking turns carrying American flag in memory of 9/11. 6.2 mi. easy, 5k, about 4mi. more back to cars 13.25 miles - 1:46:27
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| Saucony Mirage - Black And Red Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - Emergency Project due at work - worked from 8:30 am on Sunday until 3:00 am on Monday - 18 hour day! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.34 | 0.00 | 0.00 | 8.34 |
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2 x tempo runs - AM: 4.4 mi. - 32:05, PM: 3.96 mi. - 30:04 8.34 mi. - 62:09 (7:27s)
10 minute - lights abs/legs/core workout
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| Saucony Mirage - Black And Red Miles: 8.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 0.00 | 0.00 | 4.85 |
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1.72 mi. w/ dog, 3.13 mi. alone 4.85 mi. - 40:07
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| Saucony Mirage - Black And Red Miles: 4.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Running - Taper week for Erie Marathon on Sunday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. MP - 29:54 |
| Saucony Mirage - Black And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.73 | 3.10 | 0.00 | 0.00 | 4.83 |
| 1.73 mi. w/ the dog - 14:46, 5k MP - 23:12 4.83 mi. - 37:58
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| Saucony Mirage - Black And Red Miles: 4.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 easy miles in Erie on Saturday night on new Ghost 4 running shoes purchased at Erie Marathon Expo, and 7.5 hour car ride from IN to Erie, PA.
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| Brooks Ghost 4 - Blue Miles: 2.00 |
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| | Race: |
Presque Isle Marathon in Erie PA (26.2 Miles) 03:09:30, Place overall: 20, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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1 mi. warmup - it was a little chilly before the race/warmup. Perfect conditions for a good run once it did start - Very flat 2 lap course around Presque Isle on the shore of Lake Erie, 50 degrees throughout, and well shaded even when the sun did come out. Goal before the race was to run 7:10s for 20 mi. and then 7:40s for last 10k. I'm glad I didn't stick to the plan from the beginning. Went out at 6:50 for first mile and felt like I was holding back. Up through mile 20, I hovered somewhere between 6:50 and 7:05, with random three miles between 7:10 and 7:15. Passed through the half (lap 1) at 1:31:30, 16 mi. in 1:52:00, 20 mi. in 2:20:20, It got ugly after that - 7:24, 7:44, 7:50, 7:55, 8:05, 8:05, last 0.2 in 2:05 26.2 mi. - 3:09:30 - Boston Qualifier!!
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| Saucony Mirage - Black And Red Miles: 27.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Running - Still sore from Erie | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. easy with dog and alone - still very sore from Erie Mar. |
| Brooks Ghost 4 - Blue 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 |
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Soreness Subsiding - Brooks Ghost 4's are awesome! Easy 1.2 mi. with dog - 12:50, 3.8 mi. moderate alone - 29:33 5 mi. - 42:23
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| Brooks Ghost 4 - Blue 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 |
| Off Running - Reverse Taper? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.44 | 1.00 | 0.00 | 0.00 | 3.44 |
| AM - Easy 1.73 w/ dog, 1 mi. MP - 6:47, 0.71 jog cooldown End of "Reverse Taper" - Mill Race 15k tomorrow - goal -- 62:00 (6:40s)
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| Brooks Ghost 4 - Blue Miles: 3.44 |
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| | Race: |
Mill Race Race (9.3 Miles) 00:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 9.30 | 0.00 | 11.50 |
| Mill Race Race - Columbus, IN PR for 4 mi., 5 mi., 10k and 15k today in this race. Clearly, these distances have been neglected with the marathon training and not actually running races at those distances for a while, so the PRs were not surprising. Nonetheless, a good day on legs that still feel like they are recovering from the Erie Marathon on Sunday. This race is a race held in my home town, and is always a fun one. Tiff ran the 5k, also. It started pouring rain in the last half mile, which made it a fun finish, though my mile split did not reflect that.
6:18, 6:34, 6:30, 6:40, 6:40, 6:50, 6:50, 6:50, 7:06, 1:56 Think I was top ten overall-results pending...
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| Brooks Ghost 4 - Blue Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.34 | 0.00 | 0.00 | 0.00 | 11.34 |
| easy 11 mi. - 11.34 mi. - 1:32:49 in neighborhood -3 pm
bitten by a stranger's dog on my left butt cheek - he broke the skin! Went back to talk to the owners after I finished, they said he had his shots - I showed the father my butt where he broke the skin! :)
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| Brooks Ghost 4 - Blue Miles: 11.34 |
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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 |
| Didn't get in to Boston - 3:08:46 was cut off. Slow 6 mi. - who cares
|
| Brooks Ghost 4 - Blue Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.00 | 10.50 |
|
PM Track Workout w/ Nathan: 1 mi. alone easy - 8:50, 3 mi. WU easy - 25:47 8x800m w/ 400m rec. jog (800m after #4) 3:08, 3:07, 3:08, 3:08, 3:04, 3:09, 3:05, 3:00 800m CD
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| Brooks Ghost 4 - Blue Miles: 10.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.73 | 0.00 | 0.00 | 0.00 | 3.73 |
| Easy day - 3.73 mi. - 1.73 w/ dog, 2 mi. alone - 31:47 |
| Saucony Mirage - Black And Red Miles: 3.73 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 1.00 | 0.00 | 0.00 | 8.64 |
| PM - double run: 5pm: 4.5 mi. - 36:48 7pm: 1.72 w/ dog, 2.42 alone - 4.14 mi. - 30:27
|
| Brooks Ghost 4 - Blue Miles: 8.64 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running | |
|
| | Race: |
Octoberfest 5k (3.1 Miles) 00:18:48, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.31 | 0.00 | 3.10 | 0.00 | 6.41 |
|
Local 8am 5k in Seymour,IN Miles: 5:46, 6:06, 6:15 0.1 in 0:39 - 18:48
New PR - My previous 5k PR was later calculated as a little short of 3.1 mi.
WU and Cooldown at race and 1.5 mi. w/ Tiff for easy miles
|
| Saucony Mirage - Black And Red Miles: 4.87 | Brooks Ghost 4 - Blue Miles: 1.54 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.63 | 4.00 | 0.00 | 0.00 | 20.63 |
| 7am long run with Nathan in Columbus, IN - out and back course from hospital. Last 4 miles picked it up - my legs were pretty sore for some reason, but still feeling pretty strong in the later parts of long runs - encouraging... Crazy race schedule coming up in the next month. Indy Marathon on Oct. 15, Iron Horse Half Marathon Oct. 23 Indy Monumental Marathon on Nov. 5 Good luck to Nathan in his marathon this coming weekend in Witchita!!
|
| Brooks Ghost 4 - Blue Miles: 20.63 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM easy 6 miles: 2 mi. w/ Dog - 16:14 4.1 mi. alone - 29:34 Feel pretty good after long run yesterday.
|
| Brooks Ghost 4 - Blue Miles: 6.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
| PM Run - Mile Repeats: I ate horribly today and yesterday - time to clean it up for the next month. 2 mi. WU w/ dog and Tiff - 17:33 1 mi. - 6:20, 0.5-5:47 1 mi. - 6:04, 0.5-4:38 1 mi. - 6:05, 0.5-4:32, 1 mi. - 6:09, Had to take bathroom break - lunch was terrible! 2 mi. CD - 17:56
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| Brooks Ghost 4 - Blue Miles: 9.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - extremely sore/tired legs | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Moderate Hilly PM run: Terrace Lake and SR 46 course 7:38, 7:14, 7:20, 7:04, 7:08, 7:16, 7:26, 7:25, 7:25, 7:05 10 mi. - 1:13:08
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| Brooks Ghost 4 - Blue Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off running - 8 mi. on bike - 30 min. core and legs workout
|
| Mountain Bike - Tiff's Eddie Bauer Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 6 am easy run - 10.1 mi. around neighborhood loop - 1:22:56 - legs are pretty sore
Taper week - Indy Marathon next Saturday
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| Brooks Ghost 4 - Blue Miles: 10.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.45 | 0.00 | 0.00 | 0.00 | 3.45 |
| easy 30 minutes - 3.45 mi. - 30:44 |
| Saucony Mirage - Black And Red Miles: 3.45 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 4.00 | 0.00 | 0.00 | 5.30 |
|
PM - 1 mi. slow with dog, 1mi. faster w/ dog, 3 mi. MP, 0.3 mi. CD
5.3 mi. - 37:47 |
| Brooks Ghost 4 - Blue Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM slooooooow and easy 4 mi. - 37:13 |
| Saucony Mirage - Black And Red Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM - moderate 5-6 miles around neighborhood 5.3 mi. - 39:51
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| Brooks Ghost 4 - Blue Miles: 5.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off running - Indy Marathon on Saturday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles with the dog - with strides - Indy Marathon tomorrow |
| Brooks Ghost 4 - Blue Miles: 2.00 |
| |
|
| | Race: |
Indy Marathon (26.2 Miles) 03:13:12, Place overall: 23, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
|
Indy Marathon - 8:30 am start - 45 degress, extremely windy - seemed like about 30 to 40mph headwinds at times. Course was fairly hilly as well. Overall a good result, but went out too fast and really crashed at the end. Think I ran way long again...
6:13, 6:46, 7:15, 6:50, 6:35, 6:43, 6:50, 6:40, 7:00, 7:00, 7:10, 7:00, 6:51 First half in 1:29:41 (ties PR! :()
6:53, 7:15, 7:05, 7:10, 7:31, 7:38, 7:31, 7:44, 7:50, 7:45, 8:22, 8:50, 9:51, 2:54 for last 0.318 mi. - my watch also says that my distance was 26.38 miles! I'm thinking 3:04:xx on November 5 in downtown Indy - its really flat, hopefully no wind :)
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| Brooks Ghost 4 - Blue Miles: 27.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
2 miles recovery walking - 30 minutes - really seems to have helped with soreness factor after mar. Will have to do this from now on | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| 1 mi. brisk walking at work 1.2 mi slow run with Indy - PM - extremely sore and tight from marathon |
| Brooks Ghost 4 - Blue Miles: 1.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 1 mi. brisk walking at work - still recovering from marathon PM - 1 mi. outside w/ dog - chilly and raining - 5 mi. on treadmill - 41:12 - legs feeling a little better |
| Brooks Ghost 4 - Blue Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| PM Treadmill Miles at Anytime in Columbus. All at 1% incline: 2 mi. warmup - 16:10, stretching, 4 mi. buildup - 2nd mi. @ 9.2 mph -- 4 mi. 28:20, 15 minute core and leg workout - lunges and abs 2 mi. cooldown - 15:50 8 mi. total |
| Brooks Ghost 4 - Blue Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM Treadmill Miles at Anytime Fit in Columbus 1 mi. @ 7mph WU, 6.4 mi. at 7.5 mph, Treadmill shutoff at 1 hour :( , 1.6 mi. @ 8mph 9 mi. - 1:12:00 Light Core work and Legs - Abs and Lunges
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| Brooks Ghost 4 - Blue Miles: 9.00 |
| |
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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 |
| |
| Brooks Ghost 4 - Blue 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 |
| Off - Iron Horse Half tomorrow in Midway, KY | |
|
| | Race: |
Iron Horse Half Marathon (13.1 Miles) 01:26:58, Place overall: 19, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
|
Half Marathon PR - hilly course, 40 degrees and sunny for 8 am start
6:38, 7:07, 6:43, 6:40, 6:35, 6:33, 6:40, 6:35, 6:40, 6:40, 6:55, 6:35, 6:20
Feeling strong at the end. Very encouraging - now, on to the marathon on Nov. 5th in Indy!
(Place finishes are estimates)
13.1 - 1:26:58
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| Brooks Ghost 4 - Blue Miles: 14.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.17 | 0.00 | 0.00 | 0.00 | 4.17 |
| Easy 4 miles - left knee acting up :( |
| Brooks Ghost 4 - Blue Miles: 4.17 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
|
easy 3.55 miles - left knee tight
9 miles on bike - 32:31
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| Mountain Bike - Tiff's Eddie Bauer Miles: 9.00 | Brooks Ghost 4 - Blue Miles: 3.55 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy - 17:03 - get this knee better, now! |
| Brooks Ghost 4 - Blue Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Off running -50 minute core/legs workout
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 2.00 | 2.00 | 0.00 | 5.40 |
| PM light speed work - WU, 2 x 1 mile repeats (6:38, 6:32), CD 5.4 mi. - 38:30
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| Brooks Ghost 4 - Blue Miles: 5.40 |
| |
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| | Race: |
Run with the Stars 5k (3.1 Miles) 00:18:13, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.73 | 0.00 | 3.10 | 0.00 | 4.83 |
| New 5k PR. 3rd overall. Good race - 6:30 pm - 50 degrees and flat course in downtown Columbus, IN. 5:50, 5:59, 6:05, :19 (my watch said :17, but official time was 18:13)
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| Brooks Ghost 4 - Blue Miles: 4.83 |
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| | Race: |
Bev Coleman 5k (3.1 Miles) 00:18:43, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.36 | 0.00 | 3.10 | 0.00 | 5.46 |
| 5k in Columbus, IN - Pretty cool that there was 2 x 5ks in my town over the weekend. Great weather for the end of October here - it was 55 degrees and sunny for the race at 2pm. Fairly decent run - probably too fast for the first mile, though: 5:42, 6:02, 6:15, 0:44 3.1 - 18:43 PS Sasha - When I try to publish this entry its giving me an error message about entering a non-standard distance. Had to check the non-standard toggle to get it to publish
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| Brooks Ghost 4 - Blue Miles: 5.46 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| 1.25 miles slow walking |
| Brooks Ghost 4 - Blue Miles: 1.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 1.20 | 0.00 | 0.00 | 3.40 |
| Easy 2.2 and 1.2 MP - knee, knee, knee |
| Brooks Ghost 4 - Blue Miles: 3.40 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 miles - knee feels a little shaky |
| Brooks Ghost 4 - Blue Miles: 2.00 |
| |
|
| | Race: |
Indy Monumental Marathon (26.2 Miles) 03:17:33, Place overall: 218, Place in age division: 38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 26.20 | 0.00 | 0.00 | 29.20 |
|
Going in to this race my left knee was questionable at best. Once warmed up and started it was fine. First half in 1:27:52 - Was feeling good through about 15 - maybe it was too fast first half ? I don't think it was - my legs were worn down from 3 marathons, a couple 5ks, and a half in the last 3 months. 6 marathons in a year's time. Oh well - all weak excuses - my fitness wasn't there after having to go fairly easy the last 2 weeks before this race due to knee problems. Dropped down to 9:00's and 10:00's over last 10k and hobbled in in 3:17:33 on extremely sore right hamstring, left calf and both knees... :) I predict a much better marathon in the spring after some rest and training only for that single marathon (instead of just entering every race that comes up :)) 6:20, 6:49, 6:44, 6:43, 6:42, 6:45, 6:40, 6:45, 6:40, 6:46, 6:37, 6:45, 6:45, 6:55, 7:05, 7:29, 7:21, 7:26, 7:17, 7:31, 8:10, 8:00, 9:00, 9:30, 10:20, 12:03, 2:25
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| Brooks Ghost 4 - Blue Miles: 29.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - legs are extremely sore all over - sharp pain in left knee | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - legs still sore all over - left knee | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Left knee needs to get better | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
2 miles of brisk walking 29 minutes - sharp pain in left knee when try to run... :( |
| Brooks Ghost 4 - Blue Miles: 2.00 |
| |
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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 |
| 2 mi. walk, 2 mi. jog on treadmill - 50:40 - still nursing that knee - it is feeling a lot better |
| Brooks Ghost 4 - Blue Miles: 4.00 |
| |
|
| | Race: |
Cabin Fever 5k (3.1 Miles) 00:19:54, Place overall: 11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
|
1.5 mi. WU w/ strides getting the knee loose - kind of - it still felt tight and slightly painful. Pretty slow time on a hilly course. Fell off pace at the end as well :( - oh well - it felt good to get a decent paced run in, after a week off. PS - Isn't a 5k 3.1 miles? I keep getting the error message that this entry is not a standard distance?
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| Brooks Ghost 4 - Blue Miles: 4.60 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 mi. w/ Tiff and dog - 19:35 Knee is almost there!
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| Brooks Ghost 4 - Blue Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy - 25:34 |
| Brooks Ghost 4 - Blue Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.42 | 0.00 | 0.00 | 0.00 | 1.42 |
| easy 1.42 on still tight knee and legs - 13:11 |
| Brooks Ghost 4 - Blue Miles: 1.42 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| PM track workout: 1.5 mi. WU 4x800m w/ 400m rec. jog: 2:49, 2:52, 2:50, 2:49 0.5 mi. CD (its getting cold!)
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| Brooks Ghost 4 - Blue Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - easy 4-5: 4.5 mi. - 33:51
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| Brooks Ghost 4 - Blue Miles: 4.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mi. easy w/ strides - 14:50 |
| Brooks Ghost 4 - Blue Miles: 2.00 |
| |
|
| | Race: |
Tree City 10k (6.2 Miles) 00:39:59, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.14 | 0.00 | 6.20 | 0.00 | 7.34 |
| Tree City 10k in Greensburg, IN. Flat course but with some minor "obstacles" specific to the conditions of the race. This flat, 2-lap course passes over a one lane bridge where slower runners participating in 5k cause a traffic jam - had to "lightly nudge" a runner as I passed to her right - sorry whoever you were :( Part of the course follows a gravel path that is ground down to a sandy surface - this noticeably slowed me down on both laps. The head wind at times was also a factor. However, I think this is actually my 10k PR, though not the time I was shooting for. 2nd overall. What am I doing wrong here? The same error message with a "non-standard distance"?
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| Brooks Ghost 4 - Blue Miles: 7.34 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| easy 3.4 miles in the rain - knee still |
| Brooks Ghost 4 - Blue Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.60 | 0.00 | 0.00 | 8.60 |
| PM Run in the rain - 2.3 mi. WU, 6.3 mi. tempo run |
| Brooks Ghost 4 - Blue Miles: 8.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.13 | 0.00 | 0.00 | 0.00 | 2.13 |
| Easy 2 mi. w/ dog - 2.13 - 18:33 |
| Brooks Ghost 4 - Blue Miles: 2.13 |
| |
|
| | Race: |
Seymour Turkey Trot 8k (5.13 Miles) 00:32:28, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.83 | 5.13 | 0.00 | 0.00 | 5.96 |
|
5 mile PR - Course was long - 5 mile split was 31:43
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| Brooks Ghost 4 - Blue Miles: 5.96 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM 16 miles w/ hills - slow time, moderate effort, hilly, out and back run. 2:11:56 |
| Brooks Ghost 4 - Blue Miles: 16.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles on treadmill - 31:55 |
| Brooks Ghost 4 - Blue Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 45 minutes cross train - core and leg workout, 3 miles on the treadmill - 24:00 |
| Brooks Ghost 4 - Blue Miles: 3.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 1.60 |
|
right front of calf / leg very tight and little painful - 1.6 mi. easy 12:24 - first snow of the year!
|
| Brooks Ghost 4 - Blue Miles: 1.60 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 3.50 | 2.50 | 0.00 | 7.30 |
| 1.8 mi. WU (13:09), 2 x 1 mi.(5:46, 5:54), 0.5 mi. (2:50), 1.5 CD on treadmill - 11:45 |
| Saucony Mirage - Black And Red Miles: 7.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Easy 6.1: 4.1 w/ dog - 32:45, 2 miles treadmill - 17:12, 15 minutes core workout
|
| Saucony Mirage - Black And Red Miles: 6.10 |
| |
|
| | Race: |
Reindeer Romp 8k (4.97 Miles) 00:31:18, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.97 | 0.00 | 5.97 |
| Relatively flat 8k in Brown County State Park near Nashville, IN. Think that's my 8k PR... One more race left in the Crossroads Race Series - next weekend - 5k
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| Saucony Mirage - Black And Red Miles: 5.97 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.28 | 0.00 | 0.00 | 0.00 | 10.28 |
| AM - 7.13 mi. - 55:36 (rain)
PM - 3.15 mi. - 22:54 (with the dog in the rain)
|
| Brooks Ghost 4 - Blue Miles: 10.28 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - 30 minute cross train - core, legs, upper body - "Bootcamp" workout video :) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| 1 mi. WU, 2 x 2mi. tempo runs - 12:50, 12:30 |
| Brooks Ghost 4 - Blue Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Easy 6 mi. on TM - 45:45 |
| Brooks Ghost 4 - Blue Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.00 | 0.50 | 0.00 | 4.00 |
| TM - 2 mi. WU, 1 mi. MP, 0.5 mi. 5k pace, 0.5 mi CD 4 mi. - 29:30
|
| Brooks Ghost 4 - Blue Miles: 4.00 |
| |
|
| | Race: |
Joy of Giving 5k (3.1 Miles) 00:18:50, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 3.10 | 0.00 | 3.60 |
| Cold sunny day - 20 degress - Forgot gloves - hands were painfully cold after race. :( Last race of year for Crossroads Series - 2nd in age group for the year.
|
| Saucony Kinvara - White And Red Miles: 3.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM 5 mi. TM - 41:37 |
| Brooks Ghost 4 - Blue Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.50 | 0.00 | 6.10 |
| PM outside - 45 deg. overcast 4 mi. easy - 800 m for time - 2:35 1.6 mi. CD easy
|
| Brooks Ghost 4 - Blue Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4 mi. easy - A little sore - trying to add mileage back on to build up to Jan. |
| Brooks Ghost 4 - Blue Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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5.1 mi. outside, 3 mi. treadmill - building the mileage back up.
Going to start working in some biking and swimming in prep for the tri training... |
| Brooks Ghost 4 - Blue Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| slow 10.25 mi. - 1:23 |
| Brooks Ghost 4 - Blue Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off - sick with stomach bug | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.70 | 0.00 | 0.00 | 4.70 |
| 2.7 mi. mod. - outside w/ dog - 16:30, 2 mi. TM - 16:00
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| Brooks Ghost 4 - Blue Miles: 4.70 |
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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 |
| 7 mi. TM - 5 @ 7.5 mph, 2 mi. @ 8.5 mph - 54:15 |
| Saucony Mirage - Black And Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.10 | 0.00 | 0.00 | 5.10 |
| 2.55 mi. loop x 2 - 18:30, 17:48 - MP felt easy - time to step up mileage and speeds |
| Brooks Ghost 4 - Blue Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 mi. on hilly Terrace Lake-People Trail course. 35 degrees and windy. 1:35:04 - felt fairly good at the end, aside from cold hands and feet - finished on treadmill @ 7.5 mph - 3 mi. - 24:05 |
| Brooks Ghost 4 - Blue Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. easy on TM this morning - sweating out the half bottle wine I had last night :) - 33:00 |
| Saucony Mirage - Black And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 mi. mod. - 61:37 |
| Saucony Mirage - Black And Red Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.50 | 0.00 | 0.00 | 9.50 |
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8 mi. TM - 59:30 - 5.5 thru 7 at MP (8.9 mph), 8 mi. on bike - 29:30, 1.5 mi. on TM - 12:00
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| Brooks Ghost 4 - Blue Miles: 9.50 | Stationary Bike Miles: 8.00 |
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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 |
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TM - 5 mi. @ Anytime Fit, 5 mi. on stationary bike, 2 mi. on TM |
| Saucony Mirage - Black And Red Miles: 7.00 | Stationary Bike Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 2.00 | 0.00 | 0.00 | 4.25 |
| 4.25 mi. outside - 32:30 - legs are pretty sore from TM and additional bike mileage, alos - poor diet this week - really bad today - thanks Jason for the chocolate chip cookies :) |
| Saucony Mirage - Black And Red Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 8.00 | 0.00 | 0.00 | 12.10 |
| AM run outside - 4.1 mi. w/ dog - 30:26, 8 mi. run @ MP - 55:00 |
| Brooks Ghost 4 - Blue Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1469.28 | 543.72 | 171.42 | 35.88 | 2220.30 |
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| Black Nike Lunar Fly 2 Miles: 169.54 | Pool Running Miles: 43.00 | Black And Blue Nike Lunar Fly - Flats Miles: 18.25 | Mountain Bike($50 Walmart 10 Speed) Miles: 37.63 | Saucony Kinvara - White And Red Miles: 182.45 | Old New Balance 595 Miles: 6.20 | Old Asics Gel Miles: 18.30 | Barefoot Running Miles: 4.00 | Saucony Mirage - Black And Red Miles: 416.07 | Swimming Miles: 3.10 | Mountain Bike - Tiff's Eddie Bauer Miles: 55.50 | Brooks Ghost 4 - Blue Miles: 452.03 | Stationary Bike Miles: 13.00 |
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