| 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 | | 50.00 | 2.00 | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 56.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 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 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 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 | | 50.00 | 2.00 | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 56.50 |
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