| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 174.25 | 10.50 | 18.25 | 2.50 | 0.00 | 0.00 | 0.00 | 205.50 |
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| Nike Zoom Elite III Miles: 135.50 | Nike Structure Miles: 36.00 | Adidas Miles: 16.00 | Brooks Miles: 14.00 | Asics DS-Trainer Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Greenbelt - 49:35
Great evening out on the greenbelt. Started at the DoubleTree and did several laps around the lake and through the jungle. Had to start easy after a large meal at the Outback Steakhouse ("the best part of the day"). Did a little progression run of 7:43, 7:25, 7:18, 7:14, 6:45, 6:24 and 6:19 pace (1/2 mile) and a short cooldown. Didn't throw up my steak, so that was cool. |
| Nike Zoom Elite III Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Hulls Gulch - 57:17
Late evening/night run in a light, but steady rain. Started at North Jr. High and headed up Owl's Roost trail and up the gulch a ways. Would have gone to the top and done the loop, but with the rain and darkness I probably would have wiped out. Nice run on the trails with no one else out. |
| Nike Zoom Elite III Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run to US Bank and back - 36:40
Took the canals (a bit muddy from all the rain) to the bank and then came back on the streets. Added a few minutes around the neighborhoods. Uneventful run at 10 p.m. |
| Nike Structure Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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2 mile wo; 4 x 1 mile LT; 2.5 mile wd
My back was still messed up from yesterday so I wasn't sure what to expect. The warmup was painful, but I just decided to give it a shot and keep it as slow as I needed to. Miles were 6:09, 6:06, 6:08 and 6:02 with a 2:00 jog between. Ran on the greenbelt and did 3 loops from the Doubletree (Garden City Fun Run course basically).
First run of an 18 week buildup for Portland Marathon on 10/10. The rest of the week I'm planning an hour of easy running, and then 12-13 miles on Saturday in Garden Valley. |
| Nike Structure Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Treadmill - 21:24
Back wasn't feeling any better after the day off, so I just jogged easy, easy for a few minutes before work.
P.M. - Canal banks + Boise bench - 56:42
Quads a little tired but back felt ok....hopefully it's on the mend. Took the canals and then ran to Phillippi, Albion, Owyhee & Kootenai then back home on the canals. Easy pace (7:27/mile) but about right for a basic recovery run. |
| Nike Structure Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PMI: Borah track - 23:24
Ran to the track, pushed Nica in the stroller for a mile, then ran home. Rain showers cut us a bit short, but that was ok, because I was feeling like crap anyway.
PMII: Gold's gym - 51:04
Ran 23 minutes on the treadmill and 28 minutes on the ellyptical. It was pretty late when I finished. |
| Adidas Miles: 3.00 | Nike Zoom Elite III Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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South Cole canal banks - 1:07
Started from the Frank Church High parking lot at 9 p.m. and ran up to the canals. Had a nice run and enjoyed a great sunset. Finished the last 25 minutes on the West cinder track and around the DSC. I imagine I'll be running out here a lot next year after work. |
| Nike Zoom Elite III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Valley High loop to fire roads -1:43
Had a great long run that capped my first 50 mile week in...I don't know how long. I started out with 20 minutes easy with Emily pushing Nica in the stroller, and then headed up a small 4-wheel drive road I heard was the back road out of Valley High. I didn't know where I was going and I ran a substantial amount of time on private land (sorry to the land-owner, I guess, but I'll be back) before coming out on a national forest road. I passed a waterfall at about mile 6, which was awesome. The run climbs from 3200' to about 4250' according to the Garmin. I dumped out on the Banks-Lowman road and finished with close to 4 miles on the roads. This is a 10 mile loop that will be a great run for me from now on.
As a side note, I used to name all my runs clever and witty things, and I thought about calling this one something cool, like Last of the Mohicans. But I opted for "Fire Roads." Descriptive and accurate. |
| Nike Zoom Elite III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Fire roads - 40:35
Out and back on my new favorite run in Garden Valley. I made it to about 3900' before turning around. I didn't have a lot of time this evening and my legs were a little beat from yesterday anyway. Gorgeous evening. |
| Nike Zoom Elite III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Middle Fork Rd + Terrace Lakes - 46:31
I ran with Emily and pushed Nica in the stroller for 29 minutes (hard workout with a cheap stroller). When we got back to the cabin, I ran at a steady pace to the Terrace Lakes pool and met Emily and Nica there for a swim. Did a few 30 second pickups in the last few miles. |
| Nike Zoom Elite III Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Fire roads - 1:04
Did an out and back on the fire roads. Ran a few minutes past the waterfall and then back to the cabin. Out in 34 minutes, back in 25. I was flying down the hill the last mile. Cooled down 5 minutes with Leo and Emily around the cabin. |
| Nike Zoom Elite III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 39:05
Long day today. Up at 5:30 a.m. to drive back to Boise. Dental work from 8 - 11 a.m. Work until 3:00, followed by errands, mowing the lawn, and dinner. Got on the treadmill at 10 p.m. and I'm glad I at least did that. Kept it all easy except for 2 half mile pickups near the end of the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2 mile wo; 4 x 2k; 2 mile wd
Ran my 2nd LT workout this evening. Last week's was 4 x 1 mile, so the plan was to bump it up a bit. Had to finish watching game 7 of the NBA finals so didn't get out until almost 10 p.m. Ran to the Borah track and did 2k repeats with a 400m jog for recovery. Times were 7:38, 39, 39, 35. Works out to about 6:05/mile, which was fine for tonight. Kept it under control and didn't push too hard. Cool down to South to pick up my car. |
| Nike Zoom Elite III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Tripod Reservoir - 40:03
On the drive up to Cascade, I stopped at Smith's Ferry and took a fun up a forest service road (big snowmobiling area in the winter). I gained about 700' elevation in a bit over 2 miles. I ended up at Tripod Reservoir and took finished up the loop down a larger, more traveled gravel road. Just a nice way to break up the drive and see some new scenery.
P.M. - Trinity Pines trails - 41:15
At 9 pm. after the leadership conference, I took another run. I was skeptical that the "walking trails" would be cheesy and go about 100 yards, but I was actually able to piece together a very hilly run by doing various loops on the trails. Again, great to get out and run trails in such a scenic area. |
| Nike Zoom Elite III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Cabarton Road - 29:47
Ran from Trinity Pines out and back on Cabarton Road. It was a nice morning, but I had a horrible night's sleep (snoring bunk mate) and woke up kind of dehydrated and with a funky feeling stomach. My legs were pretty cashed too. I wanted to get in a long run before breakfast but this had to do.
P.M. - Canal banks - 29:44
Easy run at 10 p.m. Uneventful, but that's ok. |
| Adidas Miles: 4.00 | Nike Zoom Elite III Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Neighborhoods - 15:22
Pushed Nica in the stroller over to the playground, played for a while, then ran back home. Nice way to start the day.
P.M. - 3 mile wo; 20 minute fartlek; 2 mile wd
Late start (again) at 9:45 p.m. Ran mostly around Fairmont/St. Mark's/Morley Nelson area. Did 3 miles warmup at 7:20/mile pace, then did the standard 20 minute fartlek and a cooldown at about 7:40/mile pace.
2 x 2:00 @ 5:40/mile; recovery 7:16/mile
2 x 1:30 @ 5:25/mile; recovery 7:16/mile
2 x 1:00 @ 5:08/mile; recovery 7:11/mile
2 x :30 @ 5:09/mile; recovery 7:01/mile
Not a bad workout in the dark. I will take it for today. |
| Nike Structure Miles: 2.00 | Nike Zoom Elite III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canals + neighborhoods - 42:39
Felt a little flat today. Struggled to make it through the run. Did the last five minutes with Leo at a shuffle. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 29:50
Did a quick paced run at 11 a.m. before flying to Phoenix. Splits were 7:02, 6:35, 6:23, and 6:10. Made the best of the 30 minutes I had. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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A.M. - South Mountain - 59:22
This was a real desert trail run. Ran from the hotel and was on the trails 3 minutes in. A little hot already at 8 a.m., but had a great run. This place goes on for miles. Last 10 minutes around the hotel area at a quicker pace.
P.M. - Legacy Golf Course - 17:21
Emily was putting Nica to bed, and I had nothing to do, so I went for a walk and ended up jogging around the golf course in the dark. You don't get to run on golf courses much after high school and college cross country. |
| Nike Zoom Elite III Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Treadmill - 47:15
Hit the treadmill at the fitness center at the Legacy Resort. Fairy boring, but spiced it up with 6 x 1:00 @ 6:10/mile pace and 6 x 2:00 @ 6:27/mile pace during the run. It hit 113 degrees today, so the treadmill was the sane option. |
| Nike Zoom Elite III Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Run from the Legacy Resort - 41:30
Wasn't able to get out until 1 p.m. and I didn't feel like doing the treadmill, so I ran from the hotel and hit some canal paths I saw earlier. Not optimal running conditions in over 100 degree temps, but I got through it and felt a little tougher for it. |
| Nike Zoom Elite III Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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PMI: Treadmill - 42:03
Ran on the treadmill at the fitness center again. Ran steady and did 3 half-mile pickups at 6:25/mile pace the last 15 minutes.
PMII: From the hotel - 20:31
Ran out and back at 9:30 p.m. Made it back in time for a quick dip in the pool before it closed it 10 p.m. Vacation is the best. |
| Nike Zoom Elite III Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks + neighborhoods - 30:05
10 p.m. and unmotivated. Got out and ran anyway. Brooks are dead and officially retired. May as well have been running in rubber tires lashed onto to my legs with rope. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. - Borah + neighborhoods - 28:56
Pushed Nica in the stroller. Ran down to Borah to see how the high school kids were doing, but they had already left on their run. Talked with Tim for a bit then looped over to Phillippi and ran home. Nica was good and didn't fuss at all.
P.M. - Greenbelt - 1:02
It was hot this afternoon, but I had a good run. I did 30 minutes at around 7:00/mile pace and then picked it up for the next 20 minutes at around 6:10/mile pace, which felt really good. |
| Nike Structure Miles: 3.50 | Nike Zoom Elite III Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Neighborhoods - 20:27
With Nica in the stroller. Tired - horrible night of sleep last night. Had that sweaty feeling of sleep deprivation on the run this morning.
P.M. - Canal banks + neighborhoods - 40:31
Rainy and stormy out earlier, but when I ran at 9:30, I was treated to an amazing red sunset. Took the first 4 miles easy at 7:30/mile pace on the canals, then put on my new Asics and did a neighborhood loop with some 20-25 second pickups in the 5:15/mile range. I like the new DS-trainers and think they'll be a good workout/marathon shoe. |
| Adidas Miles: 4.00 | Nike Zoom Elite III Miles: 2.50 | Asics DS-Trainer Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Middle Fork Rd - 1:01
This evening I did a 4.5 mile progession run out from the cabin, and a fartlek on the way back. The progression miles were 7:08, 6:40, 6:19, 6:12 and 3:05 (half mile). I ran an easy mile in 7:24, then did 4 x 2:00 pickups at around 5:50/mile pace. I didn't feel smooth on this workout, but I got through it. |
| Nike Structure Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 174.25 | 10.50 | 18.25 | 2.50 | 0.00 | 0.00 | 0.00 | 205.50 |
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| Nike Zoom Elite III Miles: 135.50 | Nike Structure Miles: 36.00 | Adidas Miles: 16.00 | Brooks Miles: 14.00 | Asics DS-Trainer Miles: 1.50 |
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