| Location: Falkville,Al,USA Member Since: May 17, 2008 Gender: Male Goal Type: Marathon Finish Running Accomplishments: 6 ultramarathon's completed
43 miles in 9 hours Short-Term Running Goals: 50 miles
100 miles? Long-Term Running Goals:
Run a ultramarathon Done 12/31/09
Run a 50 miler
Run a 100 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1120.46 | 131.63 | 2.00 | 0.00 | 1254.09 |
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| Nike Vomero 3 Miles: 372.86 | Adidas Response 17 Miles: 426.20 | Rebok Verona Miles: 157.01 | Asics Gel-Pulse Miles: 16.12 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles today. Nothing special, just trying to work out some soreness. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| Long run today at a easy pace trying to get use to staying on my feet longer. (10.56 miles) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.56 | 2.00 | 0.00 | 0.00 | 6.56 |
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I ran 6.56 miles this morning and then it started raining.
Two of the miles were around a 7:33/pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.19 | 0.00 | 0.00 | 0.00 | 3.19 |
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I ran 3.19 miles this afternoon to stretch my legs. The last 1/4 mile was at a 7:15/pace. I could not resist.
Now its off to work tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
| Another long run for me today. It was very windy and I to double back on my route a couple of times today because the streets were flooded. My legs were beginning to ache as they have not adjusted to the longer distances yet. But they will...right?? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.38 | 0.00 | 0.00 | 3.38 |
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I went out this morning for a short run, nothing special just getting in some miles. I'll do better tomorrow.
3.38 miles in 28:01 @ a 8:16/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.08 | 0.00 | 0.00 | 3.08 |
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Due to limited time I went for a another short run today.
3.08 miles in 24:29 @ a 7:56/pace.
Mile 1- 8:12
Mile 2- 7:50
Mile 3- 7:48
Final 438 ft.- 7:31 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.14 | 0.00 | 0.00 | 0.00 | 11.14 |
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Long run for me today. I am slowly trying to increase my mileage. (11.14 miles) My legs got tired around mile 8 but recovered and started feeling pretty good by the end of the run. That helped my confidence.
I will start posting my times when they get more respectable.
(9:30's) :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.12 | 0.00 | 0.00 | 3.12 |
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Short run to stretch my legs from the long run yesterday.
3.12 miles in 25:00 @ a 8:00/pace.
Mile 1 -8:39
Mile 2 -8:.01
Mile 3 -7:33
Mile .12- .48 @ a 6:28/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.73 | 0.00 | 0.00 | 7.73 |
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Cold day for a run!! 29 Degrees with a 15 - 20 mph north wind.When I left I had a good tail wind but on the way back it was tough.I kept about 8:00 - 8:15/pace for the first part of the run but I even had to walk a couple of times on the way back trying to keep my face from frost bite. OUCH!!!
The good part was that after 7 miles my legs felt VERY fresh.
Overall about a 9:20/pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.06 | 0.00 | 0.00 | 8.06 |
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Another COLD day today...27 degrees and a slight wind from the north.My run went a little better today because the wind wasn't as strong, but still cold. I got cold yesterday when I had to face the wind so I dressed warmer today and over did it! I weighed about 8lb's. more and got soaked with sweat.I developed a few areas of tender skin around mile 5 and that slowed me down a little.(If you know what I mean).
2 of the miles were between a 7:20 - 7:30 /pace.
8.06 miles at around a 9:12/pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.76 | 2.00 | 0.00 | 0.00 | 7.76 |
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I dont mind the cold but this north wind is killing me!! 32 degrees and a 15-20mph wind.
Its the same old story.... I had a tail wind on my way out but on the way back it was cold. Mile 2 was at a 7:43/pace and mile 6 was at a 7:27/pace. The other miles were at a slow pace.I hope the wind is better tomorrow because I plan on going for a long run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 2.00 | 0.00 | 0.00 | 12.02 |
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Long run today and the weather was much better.40 degrees and a light south wind.
I got a pretty tired today, I wonder if I need to take a rest day the day before my long run. Yesterday I ran 7.5 and felt great. Also does does anyone have any advice on running socks? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.02 | 2.00 | 0.00 | 0.00 | 4.02 |
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The weather was great today. 56 degrees and a slight south wind.My legs were a little sore from yesterday but after about a half mile they felt pretty good.I think my long runs are helping.I just seem to feel better during my runs at a faster pace.Time will tell.
4.02 miles @ a 7:56/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
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A short run to get ready for my long run tomorrow.
3.02 miles in 23:57 @ a 7:56/pace.
Mile 1 -8:31
Mile 2 -7:51
Mile 3 -7:26
102.31ft. -6:52/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.46 | 0.00 | 0.00 | 0.00 | 12.46 |
| Long run today. The weather was great, 50 degrees and a very slight wind. My legs were pretty tired by the end. I'm trying to slowly build up my mileage.Is there a certain point (distance) when a person should eat during a long run? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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Today I ran 3.25 miles with one mile being a fast mile.I am going to run the Run 2 Calvary two mile race this Saturday in Tuscumbia and really want to do well.My goal is 14:30. One of my miles today was 6:56 and then I felt a little twitch in my right hip like I felt in my long run the other day so I took it easy the rest of the way.The 6:56 mile felt like it was about 85% so I was pleased.Tomorrow I will take a rest and be ready Saturday!!
mile-1- 8:20
mile-2-6:56
mile-3-8:50 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Run 2 Calvary 2 mile race (2 Miles) 00:14:18, Place overall: 27, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Today's weather was perfect. A little cool pre-race but when the race started it was about 40 degrees with no wind.
This race was a little bigger than what I thought, 356 runners/walkers total.The course is described as very flat and very fast. I have heard that before so I got there a hour ahead of time and ran the course for a warm up.For the most part it was flat with a few rolling hills.
At the start of the race there were a lot of young kids 6-10 years old at the front of the starting line.When the horn sounded they took off like this was a 100 yard dash! Probably about a 5:00/pace and by the time we had reached 400 meters I was doing my best not to run over them, weaving through them like a maze.Some were even walking by this time.I felt good at the end of the first mile 6:56. We started to reach some of the hills and I backed off just a little. By the time we reached the last 800 meters I found myself behind two runners and even though I said on your left they would not move. I started around on their outside and then one of them decided to move and I almost ate the pavement.After I got myself back together I dropped the pace down to 6:29 and held it there for the last 500 meters or so.
I finished 27th overall and 2nd in my age division.I think that I could have finished under a 7:00/pace but was still satisfied with my time.I got a nice metal and a gift card.
2 miles in 14:18 @ a 7:09/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.23 | 0.00 | 0.00 | 0.00 | 3.23 |
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Short run today with nice weather.
3.23 miles at around a 7:50/pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.44 | 0.00 | 0.00 | 0.00 | 3.44 |
| 3.44 Miles today before I had to go to work.Two of the miles were easy and one mile at a 6:57/pace.The weather was pretty comfortable but windy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.23 | 0.00 | 0.00 | 0.00 | 4.23 |
| Hill work today. Hills seem to scare and hurt me every race so I need to face my fears.Drove to a area not far from my house that has a winding (nothing but hills ) road.The road is about 1 1/2 miles long and some of the hills are STEEP!!This was my first time to run this area and it was nothing but tough! I hope that the old saying (no pain, no gain) is true. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.26 | 0.00 | 0.00 | 0.00 | 10.26 |
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I woke up this morning and my calf muscles were a little sore from the hills yesterday.So I decieded to go to the Black Warrior 25k course and run it. I will be running it in about 2 weeks and I wanted to get a feel for it.The course starts at Brushy lake and heads up hill for 1.6 miles and then levels off. At 2.6 it turns right onto horse trails. Since my legs were already sore I started where the horse trail starts and ran the key mill loop.(10 miles) This was my first trail run and I wasnt really sure what to expect.
The temperature was 24 degrees and very windy but the trees blocked most of the wind.It had been very muddy and where the horses had walked they had left deep tracks in the mud.Last nights temp was 18 degrees so the holes were frozen hard making runing across them very tricky.All I needed was a broken ankle in the middle of nowhere all by myself.By the time I was finished the ground was starting to thaw out and was very slippery. I only fell one time but almost twisted my ankle 100 times!I was surprised that my legs held up and I had a pretty good time.I cant wait until the race.My pace was slow but I know that I can do better now that I have run the course. 10:50/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.13 | 0.00 | 0.00 | 0.00 | 11.13 |
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A beautiful day for a run! I left my house at 9:30 this morning and got in 11.13 miles and felt great. I would have got in more but I need to spend some time with the family. Lost 5lbs during the run but took salt and water during the run and oh yea...one reesee cup.Yummm! Took a ice bath afterwards and I feel awesome.Thanks bloggers for all your advice.
11.13 miles in 1:39 @ a 8:49/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
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Due to limited time today I ran 2.30 miles to get the blood pumping. The weather was great and I felt good. I wished that I had more time.
2.30 miles in 16:56 @ a 7:21/pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.23 | 0.00 | 0.00 | 0.00 | 11.23 |
| The best weather so far this year 70 degrees.Eleven miles ,some were fast and some were slow. Felt good but I wished the wind would let up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.34 | 0.00 | 0.00 | 0.00 | 5.34 |
| Very windy but warm day. 5.34 miles with one of the miles being a 6:52/pace. Now its time to take a nap for work tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.21 | 0.00 | 0.00 | 0.00 | 8.21 |
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The weather doesnt get any better than this. Calm and 60 degrees.Today I ran 8.21 miles and by the end was pretty thirsty.The pace on my long runs are starting to come down a little. Tomorrow I will run the Black Warrior 25k course again.This will be my last long run until after the race.2/21/09.
8.21 miles in 1:10 @ a 8:35/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.12 | 0.00 | 0.00 | 0.00 | 15.12 |
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Today I ran the Black Warrior 25k course. All I can say is MUDDY.
I got a early start this morning. I arrived at 6:45, the weather was calm and about 39 degrees. Around the 6 mile mark I had drove to where the trail crosses a gravel road and hid some water and snacks there.I took off and quickly realized that it was very muddy and the horses had really tore up the trail.There were fallen trees across the trail and standing water in a lot of places which made it tough to get a good pace going. I was slipping and sliding all over the place but never fell. Yea!!I saw a deer and also pig tracks on the trail.Yes I said pig. I was wondering what I would do if I came face to face with a angry wild pig.Yikes!! I'm not sure what will happen on race day with all the traffic on the trail so my goal for this race will be 2:50.I'm sure that it will be exciting. A bright point for me tonight is that my legs are not even sore.I think that these long runs are paying off.
15.12 miles in 2:43 @ a 10:50/pace.
Has anyone ever met up with horse riders at this race? Just wondered how that would work out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
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I felt really tired today so I didnt run until 3:30pm. After 1 1/2 miles it started to rain so I came back home soaked. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.24 | 0.00 | 0.00 | 0.00 | 3.24 |
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A very warm day for this time of year,72 degrees and very windy. I went for a short run after lunch. I kept my pace around a 8:00 but would sometimes drop it down to 7:30. A couple of times I would hit a 6:40 pace for about a 1/4 of a mile. Felt good. This will be my last run until after my race Saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Black Warrior 25k (15.5 Miles) 02:43:15, Place overall: 43, Place in age division: 43 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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Today I ran the Black Warrior 25k trail run. This was my first trail run and I had a great time.I worked 10 hours Friday night came home around 4am, took a small nap and headed out by 5:15. I got to the race site at 6:05 and there was already a big crowd.I saw a couple of friends from work ,Eric Schotz and Sooi Ooi and we chatted for a bit and before I knew it, it was time to start.
The weather was clear and 28 degrees. Not to bad for a trail run. It seems to be warmer in the woods during a run because the trees block the wind,I guess.Sooi had asked me to run with her for a while and I was happy to because I didnt want to start to fast. The first 1.5 miles is a steep incline up a gravel road and then it levels out another mile before you make a right turn into the woods.
The first 2.5 miles went easy at a 9:00/pace and then we hit the trails.Sooi was rite behind me and I was tucked in behind a guy that was running a decent pace.At mile 4 I saw him twist his ankle pretty bad. I asked him if he was alright and he said yes, just go on. I questioned him but he said that he would be ok.I was off again.
I made it to the first aid station (5.9 miles) and I was feeling great.I grabbed a gel and a cup of water and was running again after about 30 seconds.Sooi and I ran together until mile 7 and then she fell out of site. I ran by myself for the next 2 miles and my mind began to wonder. I thought about where I was a year and a half ago. I had just started back running again and couldnt make it a .5 mile without gasping for air.And now here I was doing what others cant/wont do and enjoying every minute of it.:) Oh well, back to the race.
At mile nine I caught up with a guy and a lady that were runnning a ok pace and I thought that I would follow them for a while and take a little break. I was starting to feel a blister forming on the inner part of my right foot.After another mile (mile 10), the blister was starting to get painful.So I decieded to stay behind the two runners in front of me and take it easy.By mile 11 they were starting to slow so I passed them. The trail was now heading up a gradual incline.I tried not to think of the pain in my right foot but sometimes it destracted me.
I hit the last aid station at mile 12.I swallowed a gator aid and was off to the finish. I thought that the blister would feel better on the road but I was wrong.I tried to keep a decent pace but it was messing up my form.I crossed the finish line at 2:43:15. Not to bad but I know that there were several times that I could recall that I could have shaved off several minutes of my time.
Lessons learned--- Buy better trail running shoes. Dont wear your old ones because you dont want to get your nice running shoes dirty.Dont get lulled into a slow pace by following slower runners. The time and miles go by faster than you think.Drink and eat more during the race because I was starving at the end and starting to feel weak.
Everyone did a great job at the race and I met a lot of super nice people. I WILL BE BACK NEXT YEAR!! NEXT TIME IT WILL BE THE 50K. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This afternoon I took a pin and drained the blister on my right foot and went for a 2 mile walk with my wife. My legs were just a little sore but after a short distance they felt great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 8.14 |
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The blister on my foot was gone this morning so I went for a pretty good run. Just a little over 8 miles.Most of the miles were slow all though one was at a 7:28/pace. It felt good to get back on the road, but I kind've miss the trails. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.23 | 0.00 | 0.00 | 0.00 | 14.23 |
| A very nice day for a run. The wind was blowing pretty hard but the temperature was 70 degrees. Worked up a good sweat and the legs felt pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.42 | 0.00 | 0.00 | 0.00 | 5.42 |
| It rained all morning so I went out this afternoon for 5.42 miles.Warm and muggy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.38 | 0.00 | 0.00 | 0.00 | 9.38 |
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I had to work all weekend on nights (6 to 6) and finally got back on the road today.I really just dont feel like running when I am on nights.:(
It was a little cool ,41 degrees.I took it pretty easy but picked it up for the last mile.(6:57/pace)It felt really good to stretch my legs today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice day for a run, 62 dgrees and sunny. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.04 | 0.00 | 0.00 | 3.04 |
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I have been having foot pain and outer knee pain on my long runs so I went to Fleet Feet in Huntsville this morning to see if they could help.They measured both my feet and then brought me out a pair of new shoes and videoed my feet while I was running on a treadmill to see where my feet were hitting.They set me up with a new pair of Nike Vomero's and they feel awesome. I would recomend this store to anyone. Very nice people that wait on you one on one and know what they are doing.
Tonight after a busy day I went out for a short run and had a extra pep in my step from the new shoes I guess.I played around with a 6:43/pace here and there during the run. I felt good and look forward to a pr in my next 5k.
3.04 miles in 22:52 @ a 7:31/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
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It is starting to get warm in Alabama.I had to carry a water bottle with me today.80 degrees and sunny.
4.55 miles in 36:36 @ a 8:02/pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
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Two quick miles before work tonight.
2 miles in 15:01 @ a 7:30/pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Delano 12Hr. Relay (24 Miles) 04:27:50 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
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Today I ran the Delano 12 Hour Relay with 3 other co-workers.
My co-workers and myself had already planned out or schedule of running the relay which last 12hours of 1 mile loops around a gravel walking trail at a local park.I was to be the last of the runners and was suppose to start at 1:00pm. It had rained all night Friday night and all morning Saturday.When I arrived it was only a mist but the course was very muddy and had standing water all over it.I started my laps shortly after 1pm and took a break at 13 miles.One of my co-workers ran about 30 minutes and then I was off again.I seem to get a second wind at mile 18 but by mile 22 my legs were starting to feel the miles.My highlight of the day is when I passed John Nevels and Jon Elmore.Nevels had already ran 50+ miles and Jon E. wasnt even in the race. They were only walking and talking and I ask them if I could write about it and they said , sure. Thanks dudes! I finished with 24 miles....should not have taken the break, but Sooi (team mate) wanted to run some more.My legs felt very weak and tired at the end and my shoes were a mess.
Bottom line....If I am to run longer distances and get faster, I'm going to have to drop some more pounds.I felt like a different runner when I dropped from 205 to 195.I think that if I lose 20 more pounds there would be a sub 21 5k in my future.
Jon Elmore and Eric Schotz did a excellent job as race directors.They worked hard to have a good race for everyone to enjoy. |
| Nike Vomero 3 Miles: 24.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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This was my first run after the 24 miles I ran on Saturday.Man it feels good to be able to run a day or two after the race.Last year I ran 23 miles and it was 7 days before I could run again.I think my body is adjusting to the longer distances.
2 miles in 15:54 @ a 7:57/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.04 | 0.00 | 0.00 | 0.00 | 2.04 |
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A beautiful day and lots of yard work to do. The kids are out of school because of aea week and my wife took off work also.Man she makes me work hard when shes home.I did however squeeze in a short run in the afternoon.Hopefully I'll get in more miles tomorrow.
2.04 miles in 16:04 @ a 8:00/pace |
| Nike Vomero 3 Miles: 2.04 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.38 | 0.00 | 0.00 | 4.38 |
| A very nice day for a run,71 degrees and no wind.Its been a little hard to find time to run with the girls being home from school this week.No pain at all today. My legs have fully recovered from the 24 miles Saturday. 4.38 miles in 34:36 @ a 7:54/pace |
| Nike Vomero 3 Miles: 4.38 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| I ran this morning because I have to work tonight.Ran some hills at a 8:50/pace and tried to pick it up at the end of the run on some of the flats. 4.20 miles in 35:26 @ a 8:25/pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 1.00 | 0.00 | 0.00 | 5.18 |
|
My wifes family has been having some problems and I havent had much sleep the last 2 days so I HAD to go for a run this afternoon to clear my head. It did the trick. I am surprised that doctors havent already thought of this,or have they?
The first 4 miles were easy and I picked it up at the end.
5.18 miles in 46:30 @ a 8:59/pace
Here are the splits--9:28 , 9:28 , 9:23 , 8:39 , 8:15 , 7:08 for the .18 |
| Nike Vomero 3 Miles: 5.18 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.04 | 0.00 | 0.00 | 2.04 |
|
Short run tonight at 9:00pm.I'll be glad when I get a day off from work.
2.04 miles in 16:04 @ a 7:52/pace |
| Nike Vomero 3 Miles: 2.04 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.06 | 0.00 | 0.00 | 6.06 |
| The rain finally stopped and I headed out for a run this morning.It was humid but calm. It was nice to run and watch all the high water running through the ditches and through the fields. I started off slow and picked it up at the end. That seems to be working for me here lately. 6.06 miles in 50:10 @ a 8:16/pace 8:55 - 8:39 - 8:38 - 7:57 - 7:58 - 7:38 - 6:26 for the .06 |
| Nike Vomero 3 Miles: 6.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.23 | 0.00 | 0.00 | 4.23 |
|
Afternoon run today and it was warm.
4.23 miles in 34:51 @ a 8:14/pace
8:46 , 8:35 , 8:03 , 7:48 , 7:00 for the .23 |
| Nike Vomero 3 Miles: 4.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 0.00 | 4.53 |
| I worked Saturday night, slept until lunch, got up and ate and went for a run.The weather has changed. It was 53 degrees and windy.I saw 2 dead snakes and a rabbit. They must have been out enjoying the warm temperatures the last couple of days until they tried to cross the road without looking both ways. 4.52 miles in 39:47 @ a 8:47/pace 9:12 , 8:58 , 8:52 , 8:34 , 7:52 for the .53 |
| Nike Vomero 3 Miles: 4.53 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.06 | 0.00 | 0.00 | 0.00 | 10.06 |
| Every since the Delano 12 hr, I've had a lazy streak. Its been tough to get out of it. I finally got my butt out and did some base miles today. I didnt worry about the time just tried to enjoy the run. |
| Nike Vomero 3 Miles: 10.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I ran three miles today in a lite mist of rain. After only 14 miles last week ,I'm going to try real hard to increase my mileage this week. |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.06 | 0.00 | 0.00 | 3.06 |
| Today I ran 3 miles again. The first mile was easy at a 8:37/pace and after that the pace was 7:37. I really don't understand why if I start out at a 7:35/pace I get winded, but if I work up to it, the pace seems effortless???This has happened to me more than once in a 5k race. And yes, I warmed up before the races.
On the bright side, after a half mile or so, I can now hold a 7:20 - 7:35 pace. I have a 10k coming up in May and I should be able to shatter my time from last year. |
| Nike Vomero 3 Miles: 3.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Two miles today in the cold and wind.
2 miles in 15:55 @ a 7:56/pace |
| Nike Vomero 3 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.26 | 0.00 | 0.00 | 0.00 | 3.26 |
| Nice day for a run,71 degrees with a east wind.Maybe tomorrow I'll have more time.My schedule has been real tight here lately. |
| Nike Vomero 3 Miles: 3.26 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three miles today in the rain after work. I left the watch at home to keep from getting it wet.It was very calm with a steady rain. I was soaked by the time that I got back home. Felt good! |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I ran three easy miles today in the cold again.Man,I wish this weather would make up its mind. |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
|
Finally had some time and not feeling so lazy today to put in a few miles.Its still pretty cool out and a little windy. (54 degrees) It was amazing to see all the wind damage that we had this past week.
7:17 being the fastest mile and 9:32 being the slowest. |
| Nike Vomero 3 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.40 | 0.00 | 0.00 | 7.40 |
| I ran early this morning while the temperature was cool. Took it easy for a few miles and then ran at a 7:30 pace for several miles.Slowly but surely I'm getting out of this slump I'm in. |
| Nike Vomero 3 Miles: 7.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| After mowing the yard ,Trimming the weeds and planting the garden,I ran 7 miles.4 miles at a 8:50 pace and then 3 at a 7:25 pace.Beautiful day. |
| Nike Vomero 3 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
| A afternoon run. 1 mile at a easy pace and 2 at a 7:23 pace. |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles today and it was hot!! |
| Nike Vomero 3 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.06 | 1.00 | 0.00 | 0.00 | 5.06 |
| Another warm day today. I didnt run until 4:00pm and it was pretty windy which actually helped cool me off. Legs felt a little weak today. |
| Nike Vomero 3 Miles: 5.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 1.00 | 0.00 | 0.00 | 6.60 |
| Not to bad of a week but I need to pick up my mileage. |
| Nike Vomero 3 Miles: 6.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
|
Eight miles today. Six at a easy pace and two at a 7:38/pace. |
| Nike Vomero 3 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Six miles today in the rain. I took shelter under a big tree a few times. |
| Nike Vomero 3 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles in the rain again! |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.40 | 0.00 | 0.00 | 5.40 |
| I ran this morning after dropping off the kids at school. It took a while to get warmed up. After the warm up I ran at a 7:37 pace. |
| Nike Vomero 3 Miles: 5.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 2.00 | 0.00 | 0.00 | 5.40 |
| I am trying to get back into the swing of things by running every day no matter what the mileage. I'm starting to feel like I'm making progress again. |
| Nike Vomero 3 Miles: 5.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| After the rain stopped I went out for three quick miles and then took a nap for work tonight. |
| Nike Vomero 3 Miles: 3.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.17 | 0.00 | 0.00 | 0.00 | 3.17 |
| I ran three miles today.One mile at a 8:50 pace and 2 at a 7:40 pace. |
| Nike Vomero 3 Miles: 3.17 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.10 | 0.00 | 0.00 | 3.10 |
| 3.1 Miles this morning before my brothers wedding. I had to try to plan this run between the wedding and the rain. |
| Nike Vomero 3 Miles: 3.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.07 | 5.00 | 0.00 | 0.00 | 6.07 |
|
Got home from work and ran 6 miles today.It felt great out with the temperature around the low 60's.I'm trying to pick it up a bit because I'm running a 10k this Saturday.
Mile - 1 - 8:21
Mile - 2 - 7:48
Mile - 3 - 7:47
Mile - 4 - 7:48
Mile - 5 - 7:48
Mile - 6 - 7:57
It looks like my pace is going to be around the 7:40's for the race. I'll try to pick it up the last 2 miles.Last year I ran this race in 54:49.I hope to break 50 this year. |
| Nike Vomero 3 Miles: 6.07 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.50 | 0.00 | 0.00 | 1.50 |
| A late night run after we got home from my daughters softball game.I left the house at 11:10 pm and ran a out and back at a 7:20 pace. Has anyone ever noticed that hills are much easier at night? |
| Nike Vomero 3 Miles: 1.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.40 | 0.00 | 0.00 | 7.40 |
| A morning run at a easy pace for 4 miles and then picked it up to a 7:44 pace for the last 3.5 miles. |
| Nike Vomero 3 Miles: 7.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Woke up this morning to heavy rain.Delayed my run until after lunch, man I hate running on a full stomach.I had to re-route my run due to water over the streets.Three easy miles and three miles at a 7:50 pace. |
| Nike Vomero 3 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two easy miles this afternoon. Tomorrow is the Jesse Owens 10k race.My goal is to break 50 minutes. I hope the weather is not to bad. |
| Nike Vomero 3 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Jesse Owens 10k (6.2 Miles) 00:51:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.53 | 6.20 | 0.00 | 0.00 | 7.73 |
|
Today I ran the Jesse Owens 10k in Moulton Al. My goal for this race was 50 minutes. I woke up this morning with a stomach problem and had to visit the john on two occasions before leaving the house.I didnt eat anything for the fear of having to make a pit stop during the race.After the race started I felt good for the first 3 miles and was on pace.Between miles 3 and 4 I started having trouble again.I had to slow down and try to work through it.I stopped at the water station and thought that a drink of water would help.After I started back running my legs felt weak. My breathing was good the whole race but my legs were like noodles.I think that it was a combination of no food and a nervous stomach.I started feeling a little better around the last mile and tried to finish strong.I still almost ran a high 50 but was a little disappointed when I didnt meet my goal. Oh well, the good thing about races is that there will be more.
51:10 on my garmin. Not sure of the official time yet.
Last year I ran a 54:49 at this race. |
| Nike Vomero 3 Miles: 7.73 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| A short afternoon run with my wife at a very easy pace. Very nice company and excellent weather. 68 degrees! |
| Nike Vomero 3 Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| Today I ran 6 miles and the weather was awesome. 54 degrees and a lite wind. A good day to be out on the road. |
| Nike Vomero 3 Miles: 6.03 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.23 | 0.00 | 0.00 | 0.00 | 7.23 |
| I ran 7 easy miles this morning trying to build my mileage up. The weather was great and my legs felt great. Ran to my wifes work,stopped for water and then headed home. |
| Nike Vomero 3 Miles: 7.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| Another six miles today. It was more humid today so it felt a little more like a workout than yesterday. Running through the neighborhood, it looked like eveyone was getting ready for a long holiday weekend. |
| Nike Vomero 3 Miles: 6.03 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 0.00 | 0.00 | 0.00 | 2.03 |
| Slept in today because I have to work this weekend on nights.I grilled out at lunch and then took a nap.Woke up and decided to go for a short run before work.It was pretty nice out with a lite drizzle. |
| Nike Vomero 3 Miles: 2.03 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.11 | 0.00 | 0.00 | 0.00 | 4.11 |
| I worked last night so I slept until 1:00 pm.I got up and opened the pool (because the kids have been on me hard) and went for a run and then came back and jumped into the pool.Very refreshing! |
| Nike Vomero 3 Miles: 4.11 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Seven and a half miles on my town of Falkville route.Stopped for water there and then headed back.I saw two snakes, one dead and one alive. |
| Nike Vomero 3 Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| I was very busy with jobs around the house today so when I finally got out to run it was almost dark.I ran 2 miles at a easy pace and then picked it up to a 7:50 pace and then was around a 7:05 pace the third mile,and feeling very good until I got a huge bug in my eye and ruined the whole run.I could not get it out and had to come back home to a mirror.By then my eye was swelled and blood shot.Some dummy almost ran over me to.(he must have been texting)! |
| Nike Vomero 3 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles today and it was hot out there. |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Cooler today with a slight drizzle. A great day for a run. |
| Nike Vomero 3 Miles: 6.05 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.53 | 0.00 | 0.00 | 0.00 | 4.53 |
| Got home from work and ran to my mother in laws house and ate dinner.My wife was already there so I rode home with her.I'm glad because I ate to much!! |
| Nike Vomero 3 Miles: 4.53 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
| 5.26 miles today at 2:00pm and man it was hot.Thats about as far as I can go without water.But the heat will make me tougher mentally as a runner. Right?? |
| Nike Vomero 3 Miles: 5.26 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.73 | 0.00 | 0.00 | 0.00 | 8.73 |
| Finally I found time with a very busy schedule for a run and it felt great. A cool and cloudy day. |
| Nike Vomero 3 Miles: 8.73 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| My work schedule is killing me!! |
| Nike Vomero 3 Miles: 3.07 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.73 | 0.00 | 0.00 | 0.00 | 4.73 |
| I went out at 8:30pm for a run and it was still hot.(humid) It was a good run except for all the bugs.I had to run looking down for the most part to keep the bugs out of my mouth and eyes. |
| Nike Vomero 3 Miles: 4.73 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 0.00 | 0.00 | 0.00 | 3.15 |
| Man it was HOT today!!!!!! |
| Nike Vomero 3 Miles: 3.15 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
It is still HOT outside!! 6.50 miles this morning in between jobs around the house.This has been a awful month for my mileage. |
| Nike Vomero 3 Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
|
The heat finally broke and it felt awesome outside.90 degrees and low humidity! I felt like I could have run 20 miles but once again, I have to work tonight.So its time for a nap before I have to go in tonight. |
| Nike Vomero 3 Miles: 6.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.06 | 1.00 | 0.00 | 0.00 | 3.06 |
| 3.06 miles 1 Fast 7:06/pace and 2 slow. |
| Nike Vomero 3 Miles: 3.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
| 10.08 Early morning miles. |
| Nike Vomero 3 Miles: 10.08 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.04 | 0.00 | 0.00 | 0.00 | 3.04 |
| A quick run before bedtime. |
| Nike Vomero 3 Miles: 3.04 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.62 | 0.00 | 0.00 | 0.00 | 8.62 |
| A good run in the afternoon heat. The temperature is not to hot but the humidity is back.It seemed like every road I went down there was the stinch of road kill.Man that smell is a killer when the wind is in your face! |
| Nike Vomero 3 Miles: 8.62 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
| I went out today at 1:00pm for a run.The run went well and my legs felt good after.It is still warm but not to bad. |
| Nike Vomero 3 Miles: 5.26 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
| 5.06 miles in the heat of the day. (3:00pm) I think I will go for a long run early in the morning. |
| Nike Vomero 3 Miles: 5.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.28 | 0.00 | 0.00 | 0.00 | 7.28 |
| Not the long run that I had wanted to do because of other obligations.I was going to be up early and go for at least 15 but it just didnt work out. So, I went out in the heat again.(2:00pm) |
| Nike Vomero 3 Miles: 7.28 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.76 | 0.00 | 0.00 | 0.00 | 7.76 |
| 7.76 miles and its still hot !! |
| Nike Vomero 3 Miles: 7.76 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.37 | 2.00 | 0.00 | 0.00 | 4.37 |
| I tried to pick up the pace a little today.A couple of the miles were at a 7:30/pace. |
| Nike Vomero 3 Miles: 4.37 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.76 | 0.00 | 0.00 | 0.00 | 7.76 |
| The weather is still cool for this time of year.It is amazing how much more energy I have when the temps are cooler. (83 degrees) |
| Nike Vomero 3 Miles: 7.76 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.76 | 2.00 | 0.00 | 0.00 | 10.76 |
| Two miles at a 7:50/pace and the rest were slow miles. It is starting to warm up again. |
| Nike Vomero 3 Miles: 10.76 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.26 | 0.00 | 0.00 | 5.26 |
| I ran a couple of miles fast today and a few slow. I have a heel that hurts pretty bad until I get really warmed up. Its hurts When I wake up at nite or I sit for a while. My shoe doesnt rub it or anything it just feels like the pain is deep under the skin. It has been this way for a while and seems to be getting worse. Any ideas? |
| Nike Vomero 3 Miles: 5.26 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
|
After a weeks rest because of a sore heel, I got back out for a run. The pain was not to bad and got better after the first mile.After the run I had a sharp pain in my instep.I'm going to strtch it and buy some new shoes. I think that my vomero's are worn out. |
| Nike Vomero 3 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.32 | 0.00 | 0.00 | 0.00 | 4.32 |
| Finally made it out again today. The heel was rough at the start but got a little better at the end.This is the first time that I have ever had a injury and I am not sure how to handle it. Run ,dont run ???? |
| Nike Vomero 3 Miles: 4.32 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.41 | 0.00 | 0.00 | 0.00 | 3.41 |
| The pain was much better today. I ran at a 7:30/pace for a 1/4 mile a few times. |
| Nike Vomero 3 Miles: 3.41 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.06 | 1.00 | 0.00 | 0.00 | 3.06 |
|
My new shoes came in today and I had to try them out.The first 1/2 a mile was painful but the pain left and I ran one mile at a 7:23/pace.Maybe this will eventually fix my problems. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.53 | 0.00 | 0.00 | 0.00 | 3.53 |
| Went out for a run this afternoon.I did a few 1/4 mile intervals at a 6:40/pace. Heel pain seems to be getting a little better. |
| Adidas Response 17 Miles: 3.53 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.27 | 0.00 | 0.00 | 0.00 | 12.27 |
|
The weather was cool today with lite rain. I went out for a run not knowing how the heel would feel today. I thought that I would just let it be the boss on how far I went. It was a little painful at the start but started feeling better a little ways into the run. At the end of mile 2 it was feeling better than it has in a while. I kept a slow pace until I would reach a hill and then I would attack it at a 6:50 - 7:15/pace. The longer the run lasted the better I felt.That has not happened in a long time. Maybe the new shoes are paying off.
|
| Adidas Response 17 Miles: 12.27 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 1.00 | 0.00 | 0.00 | 7.22 |
| A cloudy and cool morning for a run. One mile at a 7:26/pace and the rest at a easy pace. Heel pain was a 4 out of 10. |
| Adidas Response 17 Miles: 7.22 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 2.00 | 0.00 | 0.00 | 8.60 |
| Another cool and cloudy day. Today I ran 2 miles in the 7:20's and the rest easy. When I was running the fast miles I felt like I was going to BARF!! Not sure what that was about but my stomach felt very uneasy. |
| Adidas Response 17 Miles: 8.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| I worked last night so I went out after I got up at lunch for a short run.The weather was awesome.(81 dgrees) I wish that I didnt have to work tonight.This would be a great time to try a 20 miler in the month of August. |
| Adidas Response 17 Miles: 3.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 2.00 | 0.00 | 0.00 | 8.56 |
| I worked last night and slept to 12:30pm. I got up and could not believe the weather.80 degrees with NO humidity!! I normally would run 3 miles on a day that I have to return to work that night but I could not resist. I ran a couple of fast miles (7:20's) and the rest easy. My legs felt great.Heel pain was a 4 out of 10 at the start. |
| Adidas Response 17 Miles: 8.56 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.56 | 2.00 | 0.00 | 0.00 | 8.56 |
| I worked 12 hours Monday night, got up at lunch today and ran 8 miles.Tired and dehydrated, it was a struggle today.But the miles are in the bank. |
| Adidas Response 17 Miles: 8.56 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 2.00 | 0.00 | 0.00 | 7.95 |
| I went out this morning and found out that the humidity was back. I ran a couple of fast miles (7:27 & 7:33) and the rest was easy. Got dehydrated again but the legs felt better today. |
| Adidas Response 17 Miles: 7.95 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
Brooke Hill 5k (3.1 Miles) 00:24:19, Place overall: 44, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 3.10 | 0.00 | 0.00 | 6.20 |
| Today I ran the Brooke Hill 5k in Decatur. Lots of friends from work ran this race also. Some of them had never ran a race before. My time was not a good as I had hoped for but it was a lot of fun and good enough for 2nd in my age division. John Elmore and Eric Schotz directed this race and did a great job!! |
| Adidas Response 17 Miles: 6.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.84 | 0.00 | 0.00 | 0.00 | 10.84 |
| A nice cool morning run. The heel and instep bothered me the whole run.It felt very tight at the start and then returned at mile 7. |
| Adidas Response 17 Miles: 10.84 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 2.00 | 0.00 | 0.00 | 7.59 |
| The weather is still cool and is very nice for running.Two miles at a 7:55/pace and the rest easy. |
| Adidas Response 17 Miles: 7.59 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.66 | 0.00 | 0.00 | 4.66 |
|
I worked last night , slept this morning and then went out for a run. I ran a couple of easy miles and then 20 minutes at a 8:16/pace.
|
| Adidas Response 17 Miles: 4.66 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.63 | 0.00 | 0.00 | 0.00 | 8.63 |
| I went out this morning before it got to hot.It is going to be 86 degrees today. Maybe this is the last of the hot weather. |
| Adidas Response 17 Miles: 8.63 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.23 | 0.00 | 0.00 | 6.23 |
| Four easy miles and 20 minutes at a 8:10/pace. It was overcast and felt pretty good this morning. |
| Adidas Response 17 Miles: 6.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.56 | 0.00 | 0.00 | 0.00 | 8.56 |
| It was a little warm this morning. I almost got dehydrated by the end of the run. I have 2 water stops on this 8 mile run but still struggled at the end. |
| Adidas Response 17 Miles: 8.56 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
I went out today and did some speed work.After a mile warmup I started with 800's.
3 x 800 in 3:30
3 x 400 in 1:43
3 x 200 in :50
Afterwards I did a 1.5 mile cool down. I lost 5lbs. on this work out.(hot u know) |
| Adidas Response 17 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.56 | 2.00 | 0.00 | 0.00 | 4.56 |
|
Two easy miles this morning and two 1600 intervals at a 7:39/pace. Legs felt tired this morning on the second interval. Its time for rest and then off to work tonight.
2 x 1600 in 7:39 |
| Adidas Response 17 Miles: 4.56 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
| 4.66 miles today.16 minutes at a 8:10/pace |
| Adidas Response 17 Miles: 4.66 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.63 | 4.00 | 0.00 | 0.00 | 6.63 |
| A cloudy and humid morning.I ran a couple of easy miles and then tried to push the pace a bit for the last four.I tried to keep it around a 7:35-7:45/pace.Felt pretty good but humid hot. |
| Adidas Response 17 Miles: 6.63 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.12 | 0.00 | 0.00 | 0.00 | 2.12 |
| Two late night miles. I got scared of the lightning and came back inside. Just to the southwest a storm was coming. |
| Adidas Response 17 Miles: 2.12 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.23 | 0.00 | 0.00 | 0.00 | 3.23 |
| I went out for a run again and by the last mile it was pouring rain.I tried hard to protect my garmin.The last 400 was at a 6:10/pace trying to beat the down pour. |
| Adidas Response 17 Miles: 3.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three miles at a easy pace getting ready for my 5k tomorrow.Maybe I can get back to the 23's tomorrow. |
| Adidas Response 17 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Depot Days 5k (3.1 Miles) 00:23:49, Place overall: 23, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| Today I ran the Depot Days 5k in my home town.I had a race plan to try to run at a 7:45 -7:50 pace and pick it up in the last mile.The day started with lite rain and continued the whole race.This race has been run for several years and has a pretty good turn out.The race started and I stuck to my race plan for the most part.At 2.7 miles I tried to kick it in gear.The last .30 to .40 I ran at a 6:15/pace.I crossed the finish line at 23:49 and my garmin showed 3.11 miles at a 7:39/pace.A new PR for me and a lot of fun. |
| Adidas Response 17 Miles: 4.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running again today. My daughter has the swine flu along with about 20 in her class from school. I havent been feeling well for the last couple of days either.The doctor says that there is a 99% chance that the whole family will get it since she has it.I hope that he is wrong and that this is all in my head.After a PR this weekend I hear the road calling. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.53 | 0.00 | 0.00 | 0.00 | 5.53 |
| After a battle with the flu and then a crazy work schedule I finally got back out.I took it easy for the most part but did hit 7:25 a few times for about .400. I was surprised that I still had my fitness. I tried not to push it because when I would push the pace my cough would return.Felt great to be out again. |
| Adidas Response 17 Miles: 5.53 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Three easy miles today and the weather was awesome.A slight breeze and 76 degrees with low humidity.I think that I am about 85% after a bout with the flu. |
| Adidas Response 17 Miles: 3.07 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| Three more easy miles today and the weather continues to be perfect.I think Friday that I will start back with the speed work.I feel much better but my youngest daughter has the flu now! |
| Adidas Response 17 Miles: 3.07 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| After I got home from my company picnic I went for a run.Five easy miles and two at a 8:00/pace. My daughter STILL has the flu.I feel sorry for her, going back to the doctor in the morning. |
| Adidas Response 17 Miles: 7.64 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
|
Today I did intervals. I warmed up 1.5 miles and then ran 8 x 400's with a target time of 1:40.
1.8 x 400 in 1:41
2.8 x 400 in 1:40
3.8 x 400 in 1:42
4.8 x 400 in 1:39
5.8 x 40 in 1:41
6.8 x 400 in 1:42
7.8 x 400 in 1:39
8.8 x 400 in 1:38
Each interval had a 2:30 walk in between.(rest)
|
| Adidas Response 17 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 2.00 | 0.00 | 0.00 | 6.25 |
| Four easy miles today and two miles at a 7:55/pace. The heel bothered me a little today. |
| Adidas Response 17 Miles: 6.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.68 | 2.00 | 0.00 | 0.00 | 7.68 |
|
I worked Friday night, so when I got out of bed Saturday about lunch I went out into the nice cool weather and had a good run.Man, I am enjoying this Fall weather! |
| Adidas Response 17 Miles: 7.68 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After it stopped raining this afternoon I went out and ran 7 miles.I ran some easy miles and 20 minutes at a 8:00/pace. |
| Adidas Response 17 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I had to go to Greenville S.C. on a business trip this week and it rained all three days, so I ran on the tread mill at the hotel. |
| Adidas Response 17 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles today. The Liz Hurley 5K is tomorrow. |
| Adidas Response 17 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Liz Hurley Ribbon Run (3.1 Miles) 00:24:14, Place overall: 155 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.10 | 0.00 | 0.00 | 5.10 |
| I ran the Liz Hurley 5k this morning in Huntsville Al. There was 545 runners and I was in the middle of the pack.When the race started I had to walk the first 50 feet. The whole first mile I had to slow down and speed up a lot weaving through people. I got a little gassed at the 2.3 mile mark and got a side stinch. I tried to pick it up at the end with a nice down hill. My garmin showed 24:14 although the official time was 24:28. Probably because of the chip timing and starting 75 feet before the starting line. I started my garmin when I crossed the starting line.owed |
| Adidas Response 17 Miles: 5.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.23 | 0.00 | 0.00 | 0.00 | 8.23 |
| 8.23 easy miles. |
| Adidas Response 17 Miles: 8.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| 11.11 easy miles today. |
| Adidas Response 17 Miles: 11.11 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.43 | 0.00 | 0.00 | 0.00 | 9.43 |
| 9.43 miles. |
| Adidas Response 17 Miles: 9.43 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles |
| Adidas Response 17 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.55 | 0.00 | 0.00 | 0.00 | 15.55 |
| 15.55 miles today. I saw three deer and one dead snake. |
| Adidas Response 17 Miles: 15.55 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.23 | 0.00 | 0.00 | 0.00 | 6.23 |
| I worked last night so when I got up I went for a run. My legs felt strong and it was easy to run at a 8:00/pace for a change. As I was crossing a bridge I saw another snake trying to cross the road. He didn't look mean so I grabbed him by the tail and threw him across the road and into the water.He swam away and I am sure that he was thankful. |
| Adidas Response 17 Miles: 6.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.23 | 0.00 | 0.00 | 0.00 | 8.23 |
| 8.23 miles today. |
| Adidas Response 17 Miles: 8.23 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I only made it one mile this morning and my body told me that it was time to take a rest.So that is what I did. |
| Adidas Response 17 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| 3.06 miles today. |
| Adidas Response 17 Miles: 3.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.57 | 0.00 | 0.00 | 0.00 | 12.57 |
| 12.57 miles. |
| Adidas Response 17 Miles: 12.57 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.68 | 0.00 | 0.00 | 0.00 | 13.68 |
| 13.68 miles today. |
| Adidas Response 17 Miles: 13.68 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| 10.35 miles today. I saw a red fox , a rabbit and a snake. All hit by cars. |
| Adidas Response 17 Miles: 10.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| 8.26 miles today. |
| Adidas Response 17 Miles: 8.26 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| 17.60 miles today.I am pooped! |
| Adidas Response 17 Miles: 17.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.51 | 0.00 | 0.00 | 0.00 | 13.51 |
| 13.51 miles today. I had to work Tuesday and Wednesday 12hours. Felt good to get back out for another 40 mile week. |
| Adidas Response 17 Miles: 13.51 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.51 | 0.00 | 0.00 | 0.00 | 7.51 |
| 7.51 miles today. I tried out my new Vasque trail running shoes today and got two blisters and had to stop. I think that I will stick to my road shoes. When I got home I popped the blisters and tonight they feel better. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 0.00 | 0.00 | 3.65 |
| 3.65 miles today. |
| Adidas Response 17 Miles: 3.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.56 | 0.00 | 0.00 | 0.00 | 5.56 |
| 5.56 afternoon miles today. |
| Adidas Response 17 Miles: 5.56 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.27 | 0.00 | 0.00 | 0.00 | 5.27 |
| 5.27 miles today. |
| Adidas Response 17 Miles: 5.27 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.00 miles today. |
| Adidas Response 17 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.09 | 0.00 | 0.00 | 0.00 | 10.09 |
| 10.09 miles today. I got new shoes. :) This will be my 4th week of at least 40 miles. |
| Rebok Verona Miles: 10.09 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 miles due to limited time.Kids wanted to see New Moon. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.15 | 0.00 | 0.00 | 0.00 | 14.15 |
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14.15 miles today. This week is going to be a easy week.
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| Rebok Verona Miles: 14.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| I ate lunch at my mother-in-laws house today and then ran home. After I relaxed for a while of course. 4.15 miles | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| This will end my easy week. I will get back to a 40 mile week next week. Legs are feeling extra fresh. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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12.50 miles today. I mailed off my entry form for the recover from the holidays 50k yesterday. I need good mileage for the next two weeks.
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| Rebok Verona Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.27 | 0.00 | 0.00 | 0.00 | 15.27 |
| 15.27 miles today. The temperature was perfect, 44 degrees and no wind. |
| Rebok Verona Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.78 | 0.00 | 0.00 | 0.00 | 7.78 |
| 7.78 early morning miles.The wind picked up today and it was cold !!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.30 miles in the Alabama snow! I ran my out and back route and on the way back I was running into a stiff north wind.(COLD) Running in the snow was pretty cool and a neat way to finish another 40 mile week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.18 | 0.00 | 0.00 | 0.00 | 15.18 |
| 15.18 miles today at the park because I didn't want to get to far away from home with the threat of rain. So I opted for a lot of circles. |
| Adidas Response 17 Miles: 15.00 | Rebok Verona Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| 10.41 miles today. The temperature was in the upper 20's. |
| Rebok Verona Miles: 10.41 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.08 | 0.00 | 0.00 | 0.00 | 15.08 |
| 15.08 miles this morning. The run started off rough and I tried to think of every excuse to end the run short.As the morning went on I started to feel good and ran some negative splits starting at mile 8. :) Another 40 miles in the bank. |
| Rebok Verona Miles: 15.08 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
| 4.08 Miles today. It has turned HOT all of the sudden.Sweated like a mule today with only 4 short miles. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.23 | 0.00 | 0.00 | 0.00 | 5.23 |
| 5.23 miles this afternoon. I didn't have any problems with sweating today. Be careful what you wish for I guess. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.53 | 0.00 | 0.00 | 0.00 | 9.53 |
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9.53 miles this morning. I was running a three mile loop and the last mile of the loop headed into a cold north wind. A police officer drove up beside me and talked to me for about a mile but I could barely talk because my face and jaw was numb like I had been to the dentist. He seemed concerned that ice would build up in my throat. (what??) Looking at a 20 miler Saturday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.21 | 0.00 | 0.00 | 0.00 | 20.21 |
| 20.21 miles today. I would like to say that it was easy but...... I had to mix a little walking in here and there, A lot of ultra runners do that though, Right? I have been reading about Jeff Galloway and I may need his method to finish my first ultra Dec.31st. It was cool today and cloudy. |
| Rebok Verona Miles: 20.21 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 miles today. Very nice day today 50 degrees. |
| Adidas Response 17 Miles: 6.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| 3.06 miles today to stretch the legs. The wind was awful! 25 - 35 mph. |
| Adidas Response 17 Miles: 3.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| This was a easy week because my 50k is Dec. 31st. I ran in my new Asics that I got for Christmas. My first pair of Asics, I like em. |
| Asics Gel-Pulse Miles: 9.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.82 | 0.00 | 0.00 | 0.00 | 6.82 |
| 6.82 miles, Cool and windy day. |
| Asics Gel-Pulse Miles: 6.82 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rested this week. Tomorrow is the 50k , I'm a little nervous. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Recover From The Holidays 50K (31 Miles) 06:27:23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
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Today I ran my first 50k, I will write a race report later. Off to celebrate.
The before: After I ran the Black Warrior 25k last Feb. I decieded that I was going to run the 50k this year.(2010) With help from a few of my more experienced running friends (Eric Schotz , John Nevels and Jon Elmore) I had a plan in place. Run 160 miles a month for 12 weeks before the race in Feb. 2010.Things were going well and then I ran across a race on the Huntsville Track Club's website which would be at the end of the year.Even though I would only have about 7 weeks of higher mileage I decieded to give it a go.
This race is a low key 50k with a 1 mile loop at the start and then 10 three mile loops that follow on a cross country course.It is described as a flat course with 1 steep short hill.I talked with Eric and he said that the hill IS steep and that he walked it every time when he ran the race.
The race: The morning started off with good weather for running, 42 degrees and cloudy.It had rained the day before and half the night so I knew that it would be muddy in some areas.After a short breifing from the race director we were off. The race began across a open field and the went up into a wooded area that ran along the backside of a golf course. The minute that we hit the single path trail in the woods I started slipping and sliding.I got to get me some kind of trail shoes. We made the 1 mile loop,went around the aid table and was off again. Only 10 more to go I told myself. I ran the first 5 miles with guy from Tenn. named Dewayne.He told me that this was his second 50k and ask me what my goal was. I said to finish. We both laughed but I dont think he knew how serious I really was.And by the way I finished ahead of Dewayne 9 minutes.
Miles 1-4: I had a plan to run at a 10:00 -10:30 pace because I knew that it was going to be a long day and I really didn't know how my body was going to react to 31 miles.When I made it to the HILL,It was everything that was advertised. You go down it first and then what goes down must come up. I noticed that 95% of the people were walking it so I knew that there was no shame in walking. (A lesson that I would learn all to well at mile 18).
Miles 5-15: The crowd was very spread out and I was moving right along and feeling good with my pace and fueling.I was eating potato chips and drinking plenty of water. Gels just dont seem to work for me. I was going to text my wife every 10 miles to fill her in on my progress. So during this time I had text her and told her that I was feeling great and that I would be home early. (A statement that I would regret later) The trail was pretty slick and some areas were getting a little mushy.
Mile 16-24: I noticed that I was spending a little bit more time at the aid station each time that I completed a lap.Trying to eat more and drink more. I hate carrying a water bottle.I know t hat I am going to have to get over that if I am going to continue running these trails. At mile 18 I started to feel a little tired for that first time.The steep hill got steeper and the 3 mile loop got longer. I was starting to walk more frequently and knew that it was going to be a rough finish.
Miles 25-28: A lot of the faster runners were starting to finish and standing around the starting line eating their chicken noodle soup.(hot soup) Man it looked good. By now I was walking up all the hills and believe it or not it hurt worse going down the steep hill than coming up.My legs screamed while going down but felt pretty good during the climb.I text my wife at 28 and told her that I was on my last lap.
The finish: The last lap turned out to be my best since around mile 17. I brought my pace back down to 10:50.I had a burst of energy and sprinted to the finish....well, it felt like a sprint to me.The only problem that I had was a raw chest (forgot my band-aids).
That night I went out for a steak dinner and just relaxed. This was the most miles that I have ever run and really enjoyed myself.
As of today 01-02-2010 My quads are a little sore and for the first time my arms and shoulders are sore. |
| Adidas Response 17 Miles: 31.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1120.46 | 131.63 | 2.00 | 0.00 | 1254.09 |
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| Nike Vomero 3 Miles: 372.86 | Adidas Response 17 Miles: 426.20 | Rebok Verona Miles: 157.01 | Asics Gel-Pulse Miles: 16.12 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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