| 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 | | 45.00 | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 53.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 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 | |
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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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Federal Way Canals+ - 43:27
Ran with Mat from his house. Took the canals to Gekeler, then came back on the roads through the city. A little bit sore, but felt ok other than that.
Weights, core and stretching - 15 minutes at 6 a.m.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -449 | |
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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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Ann Morrison/Greenbelt - 42:03
Managed to get in a steady paced run after work and before my class. Didn't feel great this afternoon but got through it.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -455 | |
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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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Federal Way Canals + Protest Hill - 49:02
For the first time in a long while, I actually felt some spring and pop in my stride. I ran over to Protest Hill and did 6 x short hills (20 seconds) and then did 20 minutes easy on the canals with 10 x 20 seconds hard. I finished with 6 more hills and then a steady run back to South. It was a good effort and something I need to do more of to improve speed and power. Probably even better than lifting weights on the lower body.
Weights, core and stretching - 20 minutes
Nike Triax - 373 Nike Zoom - 342.5 Brooks -462 | |
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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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A.M. - Canal Banks - 14:47
Really easy jog with Leo before work.
P.M. - Treadmill+ - 47:30
Easy pace at home, and then did a few minutes outside after I was done. Achilles a bit sore so I took it easy.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -469.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill at Gold's + neighborhoods- 42:25
Late night run...super tired, and my achilles was really sore, so I just kept it slow and got through it.
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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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A.M. - 5 mile Gulch to Orchard Gulch - 53:48
What a great trail to run on. I can't believe I don't run here more often. Great morning and nice views from the ridge. Ran easy with Mat, and did a few minutes on Rocky Canyon road too.
P.M. - Run to Gold's + treadmill - 42:45
Steady pace. Felt pretty good, but achilles sore at the end of the run.
Nike Triax - 384 Nike Zoom - 342.5 Brooks -476 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 45.00 | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 53.00 |
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