| Location: FL, Member Since: Mar 20, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: PR's:
- 1 mile : 5:43 (3/2017)
- 5K : 18:34 (12/2011)
- 5 mile : 32:03 (5/2010)
- 10K : 39:29 (11/2013)
- 11K: 46:47 (July 2008)
- Half Marathon : 1:26:47 (11/2012)
- Marathon : 3:06:34 (02/2010)
- 50K Trail: 4:34 (01/2012)
- 50 Mile: 8:34:48 (4/2012)
- 100K: 11:06 (2/2012)
- 100 Mile: 24:19:44 (1/2022)
Marathons:
- Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
- Towpath Marathon (OH) - 3:35:26, Oct 2019
- Jacksonville Marathon - 3:31:10, Dec 2018
- NYC Marathon - 3:49:12, Nov 2017
- Marine Corps Marathon - 3:27:00, Oct 2016
- Utah Valley - Jun 2016
- Marine Corps Marathon - 3:28:12, Oct 2015
- Pocatello Marathon (ID) - 3:32:25, Sept 2015
- Chasing The Unicorn (PA) - 3:31:20, Aug 2015
- Run for The Red (Poconos) - 3:30:40, May 2015
- Boston - 3:24:42, Apr 2015
- Clearwater - 3:27:04, Jan 2015
- Clearwater - 3:16:17, Jan 2014
- Boston - 3:27:00, Apr 2011
- DesNews - 3:10:57, Jul 2010
- Gasparilla - 3:06:34, Feb 2010
- Space Coast - 3:11:29, Nov 2009
- Estes Park (7500' and up) - 3:52:19, Jun 2009
- Boston - 3:17:22, Apr 2009
- Niagara Falls - 3:19:21, Oct 2008
- San Diego RnR - 3:24:18, Jun 2008
- Jacksonville Marathon -3:21:24, Dec 2007
- Chicago Marathon - 3:35:08, Oct 2007
- Disney Marathon - 3:52:34, Jan 2007
Short-Term Running Goals:
Sub 40:00 10K- 2:59 Marathon
- 1:25 Half Marathon
- 18:30 5K
Long-Term Running Goals: Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.
I'd also like to find the right balance in life and use running to enhance and improve myself.
Personal: Dad of three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.
I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.
(old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life started out rough but now has a better home.
I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:
Forward Progress!
Also, for 2012 I started a blog to write down each day one thing that I am grateful for
Grateful Blog
Love living in Florida but love to travel and see the country and rest of the world.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 183.90 | 35.12 | 12.00 | 5.00 | 0.00 | 0.00 | 0.00 | 236.02 |
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| Glycerin (red) Miles: 91.73 | Green Silence2 Miles: 67.47 | Asics Cumulus Miles: 64.78 | Brooks ST5 Miles: 12.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 mi ,00:59, 08:14 pace
Slept in a little bit and procrastinated a bit looking for splits at the Space Coast Marathon, then finally went for another garmin-less run. Did 6.2 mile route, then out to gate and back for another mile. Last mile was 7:58
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| Glycerin (red) Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| 9.1 mi ,01:09, 07:32 pace
Did 2 mile repeats with Jean, Beka, Melanie, and Diane. Easy warm for 1 mile, then did 3x2 with paces of: 6:44, 6:47, 6:46. Half mile between repeats, then a cool down. Splits were supposed to be a little bit slower but since I'm still garmin-less it wasn't my fault!
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| Green Silence2 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 mi, 00:53, 08:29 pace
Cool morning, good run on the usual t-shaped route.
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| Glycerin (red) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.02 |
| 5.02 mi, 00:50, 09:51 pace
Nice, easy paced run at Longleaf. Ran with Jessica for the first time.
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| Green Silence2 Miles: 5.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.31 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.31 |
| 5.31 mi, 00:45, 08:28 pace
Out and back for 4 miles, woke up the boys, then ran a little bit more. Comfortable low 60's. Slower start, a little bit of a pick up at the end.
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| Glycerin (red) Miles: 5.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.02 |
| 20.02 mi, 03:00 , 08:58 pace
5:00ish start with Cynthia, looped in LL, then picked up the two Jamies at 5:30, then to park and back via Diane's house. Much better weather than last 20, felt good today.
Thanks go out to my friend Lisa, who gave Andy a ride to the local airport community where he, along with her son, were going on a flying trip. It was a good morning for flying and they each had their first experience flying in a small plane as well as getting some "stick time". I picked them both up when they were done, worked out well.
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| Asics Cumulus Miles: 20.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.53 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.53 |
| 9.53 mi, 01:12, 07:34 pace
Ran with Melanie and Jean at Longleaf, 1 mile warm up, then 2x3 mile intervals (7:10 goal) with mile rest and cool down. First interval - 7:05,7:00,6:58, second interval - 7:08,6:59,6:35
Great to be able to get a good run before travelling for most of the week as well as having some wonderful training partners available for such runs!
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| Green Silence2 Miles: 9.53 |
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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 |
| 9 mi, 01:11, 07:50 pace
Treadmill run, Garland TX
I didn't think I'd be able to stay on all 9 miles, but it seemed to go pretty quickly. It's not so bad now and then, better than missing a run!
Only two more treadmill runs to go.
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| Glycerin (red) 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 | | 2.35 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
| 8.35 mi, 01:02, 07:26 pace
Treadmill run, Garland TX, day 2 - tempo run
That was difficult! One mile warm up, then 6 miles in 39:54, followed by about 1.3 miles cool down. Not sure about splits since it was on a treadmill. I varied the speed a little bit but was mostly at 6:40, but would speed up a little now and then. Much easier to do this 1) on the road, and 2)with other people!
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| Glycerin (red) Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.12 |
| 9.12 mi, 01:11, 07:48 pace
Treadmill run, Garland TX, day #3
Survived one more and final hotel treadmill run (for this trip) which once again was not that bad and actually went by pretty quickly.
Listened to music, varied the speed, and watched the little guy go around the track for entertainment.
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| Glycerin (red) Miles: 9.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.15 |
| 4.15 mi, 00:34, 08:15 pace
Back home after three days - ran in the neighborhood. Got in late so a little extra sleep then an easy distance to start the day. Cool 49 degrees, long sleeve weather.
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| Green Silence2 Miles: 4.15 |
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| | Race: |
Holiday Halfathon (13.1 Miles) 01:29:33, Place overall: 24, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.48 | 13.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.60 |
| Holiday Halfathon, Madeira Beach to Largo, FL
13.12 mi ,01:29:33, 06:49 pace
Good effort and fun time. Hoping to get about the same time as Blue Moon, was a little slower but made my "B" goal of under 1:30 after a few slower miles.
I started out feeling great for the first two miles, and was feeling good into the third mile when my shoelaces flapping was bothering me. I should have ignored it but couldn't let it go. A guy came up behind me and said "let's follow behind this train". I did for a little bit, but finally stopped to check my shoelaces. So, the fast train got away from me and the next train passed me which I kept up with but with some slower miles.
After the bridge to the mainland, as the trail flattened out and went slightly uphill, I felt slower, stayed just under 7:00.
Felt good once I was on the trail, played tag for a while with some people that had passed me earlier which helped pull me along. Jessica was waiting at the finish line to cheer for me, then we waited and cheered as various friends crossed the finish line, then enjoyed the post race celebration.
Splits were: 6:33,6:43,7:02,7:01,6:44,6:55,6:59,6:41,6:45,6:49,7:00,6:48,6:50,0:41 (0.12@5:49). Came within 1 second of catching Dr. Cottrell to almost get 3rd place masters (and 2nd place masters was less than 15 seconds away). First place age group!
I was running on a little less sleep than I should have and the night before was the company Christmas party (although I did something similar last year with a better time). But still, another under 1:30. About 10 miles of this course will be used for the Clearwater Marathon coming up in January, hoping to run some similar splits as part of that race.
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| Green Silence2 Miles: 14.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.09 |
| AM
7.09 mi, 00:56, 07:56 pace - Ran at the Y with the Striders.
Mostly easy paced run during chilly 45 degree morning. Did a few pick ups for variety.
PM
2 mi, 00:18:22 09:11 pace
Ran with the boys to Precise Nutrition and back
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| Glycerin (red) Miles: 9.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.29 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 9.29 |
| 9.29 mi, 01:13, 07:54 pace
Happy Birthday to me! What better way to start my next year of living with a challenging run. I had never done 5 x 1 mile intervals (4 was old maximum). Missed time on just one of them but made it up on the last one which was my fastest.
5x1 mile intervals plus warm up and cool down. Goal pace was 6:09 Splits: 6:05,6:02,6:03,6:10,5:56
PM - dinner out at Bonefish with my parents, my two boys and Jessica, then a big happy birthday cookie afterward!
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| Green Silence2 Miles: 9.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
| 7.08 mi, 01:12 ,10:10 pace
5:00 am start at Longleaf with Melanie, Beka, Jason, and Jean (but just a mile), finished 2.5 miles, then met up with Jessica back at the parking lot and ran another 4.5 with her. Chilly morning but good, fun run (and glad I didn't celebrate too much for my birthday last night, just enough)
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| Glycerin (red) Miles: 7.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| 6.12 mi, 00:49, 07:58 pace
"Easy" run with Melanie, Beka, Jason, Jean and Mike. It actually did feel easy after the first mile.
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| Asics Cumulus Miles: 6.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 mi, 02:43, 09:03 pace
5:30 start with Jamie and Cynthia, into Starkey past the power lines, then turn back. Brief stop at the shelter (instead of stopping on the way in), then continued back. Good run with minimal stopping today, comfortable running weather.
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| Glycerin (red) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.55 |
| 10.55 mi, 01:25, 08:01 pace
Started in Longleaf about 5:04, ran to Melanie's house to meet her, Jason, and Jean who were all doing 5 miles (averaged about 7:50 with them), then out onto Starkey Blvd to the bridge and back for just over 10. Cool but very humid - steam rising off me every time I stopped.
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| Asics Cumulus Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.78 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.78 |
| 15.78 mi, 02:05, 07:55 pace
Two part run. 5:30 start with Melanie, Jean, Jason, Diane, and Jolene. 1 mile warm up then 4 x 1.5 mile repeats (800m rest between each). Garmin quickly died so ran "blind". I think the first one was 6:38 pace, second two were like 6:50ish, then last one at 6:14. About 1 mile cool down then met up with 7:00 group. Ran with Jamie and some more with Jolene then a bit with Liz on the way back. Had coffee and some snacks (lots of food brought for Christmas eve morning run).
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| Green Silence2 Miles: 15.78 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
| 8.04 mi, 01:06, 08:09 pace
Christmas morning run, started 10:30ish, still cool out and sunny, a beautiful morning. One loop around the neighborhood, then down Trinity Blvd on the grassy shoulder for some "trail" running before heading back the way I came.
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| Asics Cumulus Miles: 8.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.04 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.04 |
| 12.04 mi, 01:27 07:12 pace
Woke up feeling not so sure if I could run a long tempo run, arrived at Longleaf almost late. Wavering during the warm up about whether to just run easy. Decided to hang on with the group (Melanie, Jean, and Jason) as long as I could. First 4 miles were tough, almost lost them a few times. Turned out everyone else was struggling. I ran out front from mile 4 and kept the pace steady, no longer dragging the group I was helping to pull them (until the last mile when everyone forgot they were tired). Tempo splits: 7:02, 6:52, 7:03, 7:01, 7:01, 6:50, 6:54, 6:56, 6:52, 6:30. Then one, easy mile cool down. Definitely a team feeling run today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
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Conversational paced run with Jessica to hilly nbhd and back.
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| Glycerin (red) Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.05 |
| 20.05 mi, 03:03, 09:07 pace
20 mile run pretty much went off smoothly. 5:30 start with Joe, Jamie, and Cynthia. Picked up Craig, Diane and Renee at Diane's house. Then into the park, almost to the 4 mile water stop then back to LL. Cool and humid with a nice cloud cover.
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| Asics Cumulus Miles: 20.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.72 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.72 |
| 3.72 mi, 00:31, 08:14 pace
Lunchtime run on the treadmill at the Palm Harbor Y. First time going there, pretty close to work. Was such a nice day should have run outside and just showered there, maybe next time!
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| Glycerin (red) Miles: 3.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.06 |
| 5.06 mi, 00:52, 10:20 pace
Ran on the causeway with Jessica. Hoping to catch the sunset for New Years Eve, but was cloudy, still a great run and a wonderful way to end the old year before celebrating the start of a new year.
Happy New Year everyone!
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| Glycerin (red) Miles: 5.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 183.90 | 35.12 | 12.00 | 5.00 | 0.00 | 0.00 | 0.00 | 236.02 |
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| Glycerin (red) Miles: 91.73 | Green Silence2 Miles: 67.47 | Asics Cumulus Miles: 64.78 | Brooks ST5 Miles: 12.04 |
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