| Location: Around and about,CA,USA Member Since: Sep 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: Kinda consistently running since 07 Short-Term Running Goals: 5k in 18:00; 10k in 40:00 Long-Term Running Goals: I would like to be able to keep up with my daughter. The one who runs xc, not the one who's going to change the world through dance. Although I would like to be able to dance also, so I change that to me wanting to be able to keep up with both my daughters. Personal: I have two gorgeous daughters; two good-looking cats and two dogs with great personalities. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.83 | 0.00 | 32.02 | 15.15 | 67.00 |
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| Ruby Reds Miles: 36.15 | Monkey Feet Miles: 2.18 | Flamingo Pinks Miles: 18.14 | Baby Blues Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.23 | 0.00 | 0.00 | 0.75 | 4.98 |
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To the pool and back in VFF at lunch. And 6x200m sprints with them in the evening.
Real shoes on to run back to my room after work.
10:22 pace
96 F; 12% hum; 3.5 mph winds; haze |
| Ruby Reds Miles: 3.58 | Monkey Feet Miles: 1.30 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.61 | 0.00 | 0.00 | 0.00 | 3.61 |
| 9:33 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.00 | 0.00 | 3.58 |
| 10:18 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 2.75 | 2.75 |
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3x (800 (30 sec rest), 400 (20 sec rest), 200 (10 sec rest), 10 DU (60 sec rest))
I was all over the place. 800s ranged from 2:44 to 3:31; 400s from 1:39 to 2:03 and 200s from :24 to :34. The slow repeats were in the middle. I had some kind of breathing spasms.
102F | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 11:19 pace. | |
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| | Race: |
Army Birthday 7k (4.15 Miles) 00:29:23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 4.15 | 4.15 |
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Ran around Z lake, named for its shape, not because we have 25 other lakes. Lots of people showed up. Lots of people faster than me. I could see all of them ahead of me on the other side of the lake.
The first 1000 people got a t-shirt. I'm not sure if 1000 people showed up. I do know that I did not come in 1001st place, though.
I don't think we've got a handle on converting to the metric system. 4.15 miles does not equal 7k. I was thankful for it being short.
91F, 13% hum, 3.5 mph winds, smoky |
| Flamingo Pinks Miles: 4.15 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.00 | 2.00 | 10.00 |
| Woke up at 0400 to run 8 with SFC Brown. He's much faster than me and I've been slacking lately. Running during the cool part of the day makes quite a difference. I may have to start going to bed earlier.
7:54 pace
88F, 19% hum, 8.1 mph winds, smoky
pm:
Wouldn't you know... today's workout of the day is sprints.
4x800 with 50 squats after each run. 9:22 pace including the squats.
104F, 14% hum, 8.1 mph winds, haze | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.43 | 0.00 | 4.43 |
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0430 tempo with Brown
Left my shoes at the office, so I had to pick them up before the run. The staff duty officer woke with a start from his "post" on the lobby couch. Good thing I'm not a tattle.
7:27 pace
88F, 31% hum, 3.5 mph winds, smoky |
| Flamingo Pinks Miles: 4.43 |
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| | Race: |
Unity 3.5 miler (3.73 Miles) 00:27:07 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.73 | 0.00 | 3.73 |
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Started out in front and just kept getting passed.
Saddam had some hills made with the earth dug up from his man-made lakes. The race ended by climbing one.
I really need to start some hill work, because that killed me at the end.
95F, 20% hum; 4.6 mph winds; haze | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.40 | 1.75 | 2.15 |
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Lunch: Walked to the pool and ran back in my VFF. My dogs are still barking. 108 F, 10% hum, 16 mph winds, dusty
Dinner: As many rounds as possible in 20 minutes of 200m sprints/7 burpees. The sprints weren't really sprints. They were more like slow jogs full of whining. 106 F dropped to 102 F, 11% hum, 8 mph winds, hazy
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| Baby Blues Miles: 1.75 | Monkey Feet Miles: 0.40 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.00 | 0.00 | 1.00 |
| 400, 4x200, 400 before, between and after a few sets of dimes and quarters. The dimes were pretty unfriendly. The quarters weren't nice either. |
| Flamingo Pinks Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.56 | 2.50 | 11.06 |
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0433
Planned a 10-miler, but only did 8 and a half. Brown had PT at 0545 so we cut it short. I guess I could have finished up, but I was glad to have an excuse to stop.
8:00ish pace. Didn't hit start until 1.3 miles into it. The weather was considerate today. The wind felt cool instead of the usual blow dryer affect. It even waited until after the run to reduce visibility from 4 miles to 0.2.
82F, 23%, 6.9 mph winds, haze
1830
5x800 each repeat faster than the last or a set of burpees
Slowest 3:10, fastest 2:58; After 1 set of burpees made I had all the motivation I needed to run faster.
97F; 16% hum, 8.1 mph winds, cloudy |
| Flamingo Pinks Miles: 8.56 | Baby Blues Miles: 2.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.93 | 0.00 | 0.00 | 0.00 | 4.93 |
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Rucked first 3 with 65lbs; remaining with 45lbs. Brown started out with two sandbags ~ 90lbs and kept up for a mile, then dumped one. We switched at the 3 mile point because 45 was too light for him and the 65 was making me complain louder than usual.
18:50-something pace.
79F, 45% hum, 9.2 mph cool winds, blue skies | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.48 | 0.00 | 0.00 | 0.00 | 0.48 |
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Warm up in VFF.
Wore garmin to check the 800m route we take for sprints. It's a little short. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.90 | 1.25 | 7.15 |
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0500 ish
Tempo with Brown. Another morning with blue skies and cool winds. Hopefully the weather holds for my flight home.
7:29 pace.
77F, 29% hum, 5.8 mph winds, clear
1800 ish
Left my shorts in my room. I only have one pair since a load of my laundry was stolen. Ran 5x400 w/ 20 x push press @ 65lbs in jeans. Luckily I had a pair of running shoes in the office (14:47).
102F, 12% hum, 9.2 mph winds, haze |
| Ruby Reds Miles: 5.90 | Baby Blues Miles: 1.25 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.83 | 0.00 | 32.02 | 15.15 | 67.00 |
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| Ruby Reds Miles: 36.15 | Monkey Feet Miles: 2.18 | Flamingo Pinks Miles: 18.14 | Baby Blues Miles: 5.50 |
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