| 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 | | 195.00 | 6.00 | 18.00 | 13.00 | 0.00 | 0.00 | 0.00 | 232.00 |
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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 | 2.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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PMI: Eagle Island State Park - 38+
Went out to Eagle Island to watch the state xc championships. Ran 3 miles solo on the back trails behind the race course (great place to run), then did 2 more running around the course cheering some runners on during a couple of the races. Twin Falls repeated as state champions, and a couple of my former junior high runners did pretty well for Borah.
PMII: 1 mile wo, 10 x 400, 1 mile wd
Easy warmup mile with Leo, then went to the gym and did 10 x 400 at 1:24 (roughly current 5k pace) with 200 jogs in about 1:05-1:10. I got really sweaty, but other than that, it wasn't too bad.
Nike Triax - 336.5 Nike Zoom - 304.5 Brooks -295.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Boise Bench + Federal Way canal banks - 1:38
Tough run on an overcast, but pleasant fall day. Drank way too much coffee this morning and didn't fuel up enough or hydrate sufficiently before or during the run. Started off with 12 minutes easy with Leo, then headed down toward Federal Way and did about 3 miles on the canals there. The last few miles were tough as I was hungry and getting lightheaded, but I made it home.
Nike Triax - 336.5 Nike Zoom - 304.5 Brooks -308.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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A.M. - 20 minutes weights, core and stretching
P.M. - No run. Intended to get one in, but didn't. That's ok, I did 40 miles in the last 4 days, which is a lot for me right now. And I'll run twice tomorrow. | |
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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. - Borah track - 37:34
Felt downright frisky for 5:50 a.m. Usually morning runs are a stumble at 9 - 10 min mile pace. But today I averaged about 7:30s, which was good. Chilly and windy but still enjoyed getting out.
P.M. - Canal banks - 35:52
Just a basic run on the canals and into the neighborhoods after voting and before class. Felt pretty good.
Nike Triax - 341.5 Nike Zoom - 304.5 Brooks -313.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Neighborhoods - 22:14
Not much sleep last night, but still managed to get out for a couple and feel ok doing it.
P.M. - Treadmill - 43:02
Ran at Gold's after parent teacher conferences. Just a standard 12 hour day. I did 7 x 2:00 on/2:00 off at 5:36 pace, which felt pretty easy. Hopefully will get a few more of these 5k pace workouts in outside next week before it gets too cold.
Nike Triax - 344.5 Nike Zoom - 310.5 Brooks -313.5 | |
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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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Federal Way canal banks - 29:11
Got in a quick run with Conrad before p/t conferences night #2. Felt a little tired but pretty good all things considered.
Nike Triax - 344.5 Nike Zoom - 310.5 Brooks -317.5 | |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2.5 mile wo, 4 x 1 mile LT, 2.5 mile wd
Took the canals to Cassia Park and did 2 x 1 mile on the path there, then one mile on the roads and the last one at Borah track. I took about 2:00 jogs (.25 miles) for recoveries. The times were 5:58, 5:52, 5:56, 5:49. Felt a little better than last week when I did a similar workout, so that's a good sign. | |
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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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A.M. - Canal banks - 40:37
Ran at 8 a.m. Did the first 11 minutes with Leo at a shuffle, then the rest solo at about 7:30 pace. Felt pretty good once I warmed up.
P.M. - Neighborhoods in Twin Falls - 28:05
Quick pace right at twilight. Ran in some old familar places around the high school, Smith's, Candycane Park, etc. Felt good.
Nike Triax - 348.5 Nike Zoom - 310.5 Brooks -332.5 | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: TFHS track - 14:53
Walked with Mom, Dad, Karl and Jacob and the dogs & goats for a few miles, then did a quick 2 miles on the track in the rain when we were done. Felt pretty good.
PMII: Treadmill at Gold's - 36:43
Warmed up for a bit, then did 20 minutes of fartlek playing around with the incline to work on uphills and downhills. Felt pretty good again. Lots of sleep the last 3 nights which has helped out immensely.
Nike Triax - 350.5 Nike Zoom - 310.5 Brooks -337.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canals + BK Soccer field - 37:32
Ran a steady 10 minutes on the canals, then did 15 minutes at BK on the grass fields, including 10 x diagonals (about 25 seconds). Finished with an easy warmdown back home and around the block. Didn't feel very fast, which is a good reason to practice doing a little leg speed, no matter what my running goal is. I probably should be doing a lot more strides and alactic speed work actually.
Nike Triax - 351 Nike Zoom - 315.5 Brooks -337.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Canal banks - 14:09
Just a little 6 a.m. shakeout jog with Leo. He was running really slow today. We used to do runs in miles (14) as long as we did in minutes (14) today. Age can do that to anyone.
P.M. - Treadmill - 41:52
Worked, had class and then ran a couple of errands. By then, it was 9 p.m. and I didn't feel like running in the dark and in the rain. I put on "So I Married an Axe Murderer" - an alltime classic - and just jogged really easy.
Weights, core - 15 minutes
Nike Triax - 357.5 Nike Zoom - 315.5 Brooks -337.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 58:12
Ran a 5.5 mile progression run with some steady distance (7:00 min/pace) before and after. Progression miles were 6:47, 6:33, 6:17, 6:04, 5:54 & 2:57. Just didn't have any spring in my stride today and I'm feeling out of shape. Need some sleep too.
Nike Triax - 357.5 Nike Zoom - 315.5 Brooks -346.5 | |
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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. - Canal banks - 14:35
Easy jog with Leo at 6:30 a.m.
P.M. - Run to South and back - 57:34
Got a late start (10 p.m.) but made the best of it. Started out pretty easy, but picked it up to a steady level by the end of the run. Ended up feeling pretty good.
Nike Triax - 359 Nike Zoom - 315.5 Brooks -354.5 | |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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A.M. - 4 mile wo, 9 x 500, 1 mile wd
I ran 29 minutes steady on the canals, and then did 9 x 500 at Borah track at 5k pace with 300 jogs in about 1:40. Windy, but sunny and pretty warm. Felt pretty good on the workout. Times were 1:45, 40, 44, 42, 41, 40, 39, 39, 36 (Ave 1:41 or 16:50 5k pace).
P.M. - Canal banks + neighborhoods - NT
Ran super easy in the dark. Part with Leo and part solo. Felt ok, other than some fairly solid chafing on the inner thighs.
Nike Triax - 362 Nike Zoom - 322 Brooks -357.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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2 mile wo, 3.5 mile tempo run, 1 mile wd
Ran a little short on time this afternoon, and I wanted to do something quality since my legs felt good and I'd been getting good sleep the last 2 nights, so I opted for a tempo at the BK track. Splits were 6:03, 5:57, 5:48 and 2:49 for a 20:38 (5:53 pace). Pace felt comfortably hard, just like a tempo should.
Weights, core and stretching - 20 minutes
Nike Triax - 362 Nike Zoom - 328.5 Brooks -357.5 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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Greenbelt + Federal Way Bike Path/Canals - 1:38
Long run on a gorgeous day after work today. Did the first 40 minutes easy with Conrad on the Ann Morrison/Greenbelt loop, then did about an hour solo on the Federal Way bike path and then back on the canals just below. Again, I was underfueled and dehydrated on my long run. I was going to do 14 miles, but my calf was feeling like it could cramp and my body was shutting down a little. Just need to prepare a little better for the longer runs. Still, a great day to be out running.
Nike Triax - 362 Nike Zoom - 328.5 Brooks -370 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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PMI: Canal Bank+ - 51:02
Ran pretty easy on the canals, and added a bit of time on the BK trails and campus. Did 6 x 100 easy strides on the grass near the end of the run. Bundled up and kept my ears covered (ear infection) so I wouldn't feel worse when I was done
PMII: Canal Banks - 14:20
Short jog after class with Leo at 9:30 p.m. to get him out for a little exercise.
Nike Triax - 363.5 Nike Zoom - 328.5 Brooks -377 | |
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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. - Treadmill - 21:08
Ran at home on the treadmill at 6 a.m. Progressed from 10:00 min pace to 7:24 pace.
P.M. - Run home from work + neighborhoods - 53:18
Ran home straight into a gigantic windstorm. I got pelted with leaves, dirt, pine needles, and other debris. I did manage to survive, re-group and add a few miles in the neighborhoods after bundling up a bit at home.
Nike Triax - 363.5 Nike Zoom - 328.5 Brooks -386.5
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to work - 26:50
Wasn't pretty, but I got there. Not sure how much good mileage at this pace does me, but for today, it was functional.
P.M. - Canal Banks + Phillipi Hills - 41:40
I ran 14 minutes steady on the canals, then did 10 x 15 sec hills, then 14 minutes back home with 6 x 20-25 second fast pickups. Nothing crazy, but a good workout nonetheless.
Nike Triax - 363.5 Nike Zoom - 328.5 Brooks -395.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Hulls Gulch+ - 1:19
Was stoked for a 13-14 mile trail run, but when I got out of the car it started snowing. Four miles in and 800' higher, it was coming down pretty hard and I was getting soaked and the trail was getting slick. I did about an hour on the trails total, then finished with 2 miles steady on the roads at about 6:20 pace. Still a nice day to be out running.
Nike Triax - 363.5 Nike Zoom - 328.5 Brooks -406 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Canal banks - 18:15
Nice morning jog with Leo. The plan was to get out for another 40-50 minutes but I ended up working all day and running errands. Hence, no 2nd run.
Nike Triax - 365.5 Nike Zoom - 328.5 Brooks -406 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 28:11
Slog through the dark at 6 a.m. First mile in 8:43, then the legs started moving a bit faster. Again, my planned 2nd run waylayed due to 11 hours at work and then some work at home. That's cool, I'll just boost up the miles the next few days.
Nike Triax - 369 Nike Zoom - 328.5 Brooks -406 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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A.M. - Canal Banks - 14:53
Standard 6 a.m. shag out with Leo.
P.M. - Federal Way Path & Canals - 47:05
Ran 20 minutes steady on the bike path, then did 6 pickups of about 2:00 each at around 5:50-5:55 pace with some easier running between on the canals. Didn't feel great today, but at least I got out. I have a feeling this route will become a favorite of mine when I run from work.
Nike Triax - 370.5 Nike Zoom - 328.5 Brooks -413 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Greenbelt - 1:24
I didn't feel great today, but I forced myself out and just ran easy the whole way (7:40 pace). Took the Orchard St. access to the greenbelt and did about 45 minutes there before heading back to get my car at South. Right groin really sore. Need to stretch better.
Nike Triax - 370.5 Nike Zoom - 328.5 Brooks -424 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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2 mile wo; 2 x 800, 4 x 400, 2 x 800, 1.5 mile wd
Severe lack of motivation on this Thanksgiving Day. But at noon I persuaded myself to get out and do a little workout at the Borah track. I took 200 jog recoveries in about 1:05 so the entire workout was short (25 min total - 4 miles).
800s: 2:46, 2:47 400s: 1:20, 1:21, 1:18, 1:19 800s: 2:44, 2:41
Glad I got out and did something.
Nike Triax - 370.5 Nike Zoom - 336 Brooks -424 | |
| | Comments(1) |
| | 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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Neighborhoods + Canal Banks - 1:09
Nice morning run on a sunny day. Wanted to stay off the main roads so I did a couple of laps in the neighborhoods then two trips back and forth on the canals. Started easy, but ended up with a 7:22/mile average, so not too bad.
Later hiked 1:15 on Curlew Ridge Trail with Joel and Leo
Nike Triax - 370.5 Nike Zoom - 336 Brooks -433.5 | |
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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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PMI: Military Reserve - 36:30
Ran really easy with Mat on some of the lower loops. Nice run
PMII: Borah track - 38:07
In the dark at 9 p.m. Just kept the pace pretty easy (7:30s) and got out for a decent run.
Weights, core & stretching - 30 minutes
Nike Triax - 370.5 Nike Zoom - 336 Brooks -443 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 2.00 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 57:35
Probably my best workout since last spring....I did a 15 minute warmup, then a 6.5 mile progression run with no pre-set times - just wanted a solid progression. I did 6:24, 6:13, 6:05, 5:55, 5:48, 5:45 and 2:54 for an overall time of 39:05. I felt great about this. I only had to press the last half mile; everything else felt smooth. It was a great, sunny day to run and it felt great just to be about to get out and cruise.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -443 | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 195.00 | 6.00 | 18.00 | 13.00 | 0.00 | 0.00 | 0.00 | 232.00 |
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