| Location: Bar Harbor,ME,USA Member Since: Jul 31, 2015 Gender: Male Goal Type: Recover From Injury Running Accomplishments: PRs (<25 yo; >35 yo)
5k: 17:15
10 mile: 59:27
1/2 marathon: 1:23:11
Marathon: 2:56:38 Short-Term Running Goals: Get healthy, run pain-free. Have had sciatic nerve issues since 2009, damaged knee cartilage early 2015, so have been a jogger for a while. Long-Term Running Goals: Do well in the 50s age group, keep running pain-free. Personal: Married, science writer/editor, enjoy life on the coast of Maine |
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| | Slow miles | Fast miles | Total Distance | | 53.50 | 16.90 | 70.40 |
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| Kayano 23 Miles: 31.00 | Brooks Launch 4 Miles: 28.40 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Ran from HC to EL and around WHP. Warm but not bad, felt OK despite being a bit tired/bad sleep.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Noon. Warm and sunny but not as oppressive as last week. Easy Schooner Head.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Ran in the Mushas to see how it went. Probably too long a run for a racing flat, but hopefully no harm no foul. Ran out to Sand Beach with 7 x 2:00 hard/2:00 easy after 1.5 miles. Ran one on the loose sand. Felt a little stressed, but last really tough workout before RtB.
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| WHP with Shannon. She kind of faded, so I picked it up for a bit at the end, then turned around and ran back, then walked in.
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| Brooks Launch 4 Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Early run, went to the Lab and did a short SH. Cool morning, creaky at first, got warmed up quickly.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Ran 6 x 1:00 hard, 1:00 recovery on the normal Schooner Head route. Felt OK, though my "fast" pace seems pretty much stuck right around 7:00/mile :-/
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| Brooks Launch 4 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| In Burlington, around the x-c course easy. Felt good.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.50 | 8.50 |
| Had to double up RtB legs, so ran 8.5 instead of the scheduled 3.7. Started a bit slow on the dark trail but very pleased to be able to pick up and maintain a < 7:30 pace for most of the way. Ran 7:39, 7:15, 7:22, 7:16, 7:19, 7:43 (up the big windy hill on leg 13), 7:23, 7:27 and 7:32 pace for the last 1/2 mile, some of which was on rocky dirt. Final split was 1:03:07, 7:25 a mile, just off my 5k pace in July! Definitely helped that it was dark and cool out, much better than earlier inthe day.
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| Brooks Launch 4 Miles: 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.40 | 8.40 |
| Two RtB legs.
First was 4.4 to Bear Brook, ran pretty well, again my first mile was the slowest, as it took my legs quite a while to get moving. Final splits 7:34, 7:19, 7:09, 7:21, 6:49 pace to the finish, 31:55 time, 7:18 average.
Second was 4.0 to the beach, a flat scamper through much of Hampton. My legs were tired but maintained a steady pace on the pavement and concrete: 7:19, 7:22, 7:22 and probably 7:20ish through 3.7 or so before I hit the soft sand on the beach, which had me floundering. 4th mile was 8:24 total, so 30:27 for 7:37 average. Then the finish cluster. Yikes. But very pleased with how well I ran overall, much stronger than expected throughout the race.
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| Brooks Launch 4 Miles: 4.40 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 very slow and sore miles after an easy 12 minute row. Definitely still feel the weekend miles. Recovery is so slow when you get old!
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow Schooner Head. Legs still feel really trashed and achy. I ran hard for RtB, but this is getting a little ridiculous.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy run w S on a nice cool morning. Legs are finally beginning to get back to normal.
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| Brooks Launch 4 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Rowed :12 moderate, ran 2 progressive on mill after. Hip acted up after being fine for a long time :-/ Something about the mill at < 8:30 pace that it really doesn't like.
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Was one mile into a nice run and my calf went boom. A slow walk back to the car :-/
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| Brooks Launch 4 Miles: 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 53.50 | 16.90 | 70.40 |
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| Kayano 23 Miles: 31.00 | Brooks Launch 4 Miles: 28.40 |
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