| Location: Kalaheo,HI,USA Member Since: Oct 20, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: High School
- 800M = 2:00
- 1600M = 4:30
- 3200 M = 9:50
- 5K = 16:20
College
- Can't remember, didn't run for the college.
Post College
- 10K = 36:30
- 8 miles - 46:11
Short-Term Running Goals:
- 5k = <17 min
- 10K = <36 min
Upcoming race schedule Long-Term Running Goals: Keep running, maybe an Ironman someday? Personal: I live in Kauai, Hawaii with my wife and 3 kids. I ran x-country and track in high school. I had too much fun in college and never tried out for the teams. I graduated from BYU Provo.
My wife's blog is http://hulagirlclark.blogspot.com Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1373.35 | 17.70 | 43.75 | 11.30 | 1446.10 |
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| Asics Nimbus 10 Miles: 833.45 | Nike Air Structure Triax Miles: 4.00 | Asic Speedsters Miles: 31.60 |
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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 |
| Nice early morning run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in the morning. I was going to run more but it started to rain really hard. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch. First really sunny day after a few rain storms the past couple of weeks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Run at lunch. Rained a little. My shins are pretty sore. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| The first family run w/ 2 strollers & 2 kids. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run at lunch. Light rain but I thought it was going to rain hard at any second. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran home from beach during Ty's nap. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice run on a beautiful day in hawaii. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A track workout and a long swim in the ocean. I usually can tell my fitness level by how easy it is to run a 5 minute mile. I did a 5:15 on the track which felt pretty hard so I know I need to do some more speed workouts. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| Run after dinner. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Run up at Hanalei. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run at lunch. A little bit chilly for Hawaii...had to wear a shirt. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Track workout. I wasn't planning on a track workout so I didn't have a stopwatch. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | 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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Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run while the kids were sleeping. Not a very good run though because I felt tired and weak...maybe because Ty was up for 2 hours during the night. We also finally got our BOB Ironman stroller. It should get lots of use. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran on the track today. I wanted to do 1 mile at about 90% effort which I did in 5:05. I know I need some more track workouts to get some more speed in my legs to get some good 5K times. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Normal run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy and short early morning run. |
| | Race: |
Maui Run for the Whales (3.1 Miles) 00:18:50, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
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AM - Did the Run for the whales 5K. It was a pretty hilly course. Got a bad side ache for the 2nd half and slowed down but still did pretty good.
PM - Went for an easy run along the beach outside out hotel. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Run on the track at lunch. Still no watch, so no times. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice longer run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 4.50 |
| Run on the track at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch. It rained really hard for a few minutes so I got soaked....but I'd rather have rain then snow. |
| | 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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Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - 3.5 on the Brady loop w/ Ty in the stroller. PM - Easy 2. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Run at lunch. A little chilly.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Mile warmup, 3 miles @ 6 min pace, mile cooldown. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run at lunch to the bank and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM - 4 mile Run at lunch.
PM - 2 hours of basketball |
| | Race: |
Captain Cook Capers 10K (6.2 Miles) 00:36:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 6.20 | 6.70 |
| I did a 1/2 mile warmup and then the 10K race. My time was pretty good. There wasn't any competition so I ran the entire race alone ahead of everyone. I tried to run as hard as I could but I think I slowed down a bit but still a good time. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Long run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - Did the Brady loop plus a little extra. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.00 | 4.50 |
| Did 4.5 on the track at lunch. Did 1 mile at 5:09 which hurt more than it should have. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Sick, no run but I did feel well enough in the PM to play basketball for a couple of hours. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run at lunch |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 7x400 on the track. Fastest was 66, slowest was 72. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Still have a cold so no run but I did play some basketball. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run at lunch. It's been cold lately (I know it's Hawaii, but it can get a little cold) on the runs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Easy run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Run at lunch in between rain storms. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| No real run but I did run around outside playing and play basketball. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM - 5 miles early morning run. Today was the coldest day in Hawaii I have experienced in my 2 years here. I had to not only wear a shirt, it was a long-sleeve shirt and I was still cold.
PM - 2.5 miles w/ Ty in the stroller to get him to sleep. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Short run, was planning on more but not enough time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Run at lunch.....finally a warm sunny day! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Ran home from work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| Run at lunch on the track. My goal is to be able to do a sub 5 min mile at about 90% effort. This used to be easier but I'm getting older... Anyways, I did 1 mile at 5:01 but it seemed like more than a 90% effort. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Short run at lunch, didn't have a lot of time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I had a EGD because I choke on food easily and I have bad heart burn and indigestion often. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Slow run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch on a warm sunny day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 on the track with 3 x 800. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Short run w/ the fam after work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
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Run at lunch, airport run to tower. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch, dirt road by airport. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 before work |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Run through the jungle. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Run at lunch to airport tower. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch with some sprints. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Fartlek run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - Easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| I really don't know how to classify these miles because they defiantly were not easy. I ran the Napalli coast trail to Kalalau and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I didn't run but I swam today. I think it's equivalent to about 1 running mile. There is an upcoming triathlon that I would like to do but I need to learn how to breathe and swim fast. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
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AM - 3.7 easy miles.
Lunch - Swimming, equiv to 1 mile run |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM - Did the Nic loop, 6.5 miles.
Lunch - Swimming, equiv to 1-mile |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM - Easy 3.1 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hard run up the mountain. We are on vacation in Utah this week for a few days then Disneyland so I'm not sure how much running I'll be able to do. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run up maple canyon a little ways. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Not sure how this converts but walked around Disneyland all day so I decided to count it as 2 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Back home from vacation. Run at lunch. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run at lunch. Felt really tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Easy run at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
| Run on the track at lunch. Did 8 x 300s to help my leg speed. I'm doing a last minute triahtlon this weekend. The 750M swim will be the hardest because I can't seem to swim fast and breathe at the same time.... |
| | Race: |
KLY (Kauai Loves You Triathlon) Sprint 00:01:18, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.50 | 0.00 | 7.50 |
| This was a sprint distance race, 1/2 mile swim, 20k bike, 5k run. I think this converts to about 7.5 miles of running time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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AM - 3.2 miles. So there are 5 weeks until the biggest race on Kauai (Haena to Hanalei 8-mile) I only run about 30 miles a week but I'm going to increase that to over 40 for the next 4 weeks. I want to do well in the race. I would like to run lots of miles like other people on this blog but with my family I don't have the time.
Lunch - 5.0 miles. I am going to to a few 2-a-day workouts so I can get more miles in. The only problem with my 2-a-day schedule is that I run at about 6:30AM and then about nooon which is only 5 hours apart. I think most people run the 2nd time after work which would allow more recovery time. I'll give my schedule a try to see if it works though. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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AM - 2.0 miles. I know my morning runs are short but I want to increase me mileage slowly to avoid any injuries. PM - Had to go running later in the dark. 4.8 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles during lunchtime. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - Brady loop, 3.5 miles.
Lunch - 5.5 miles. Got really thirsty on the run...it's starting to heat up out here. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch - 8.0 miles around the airport. Felt really tired after an increase of miles this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run to get my 40 this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 1.00 | 0.00 | 0.00 | 5.70 |
| PM - 5.7 miles home from work, the last mile in 5:30. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 4.0 on the Brady loop + a little extra. Took Shay in the stroller. Unlike Ty when he was little she doesn't ever fall asleep in the stroller. Lunch - 5.0 miles at work. I didn't think I'd get to run at lunch today but I did. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| AM - 5.7 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
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AM - 3.6 miles on the brady loop w/ Shay in the stroller. PM - 4.0 miles down at Poipu after work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Lunch - Had a work training session in Poipu so ran at lunch in Poipu to Mahalepu and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 after lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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AM - 3.1 with Shay in the stroller. If I keep running in the morning maybe I'll make it a habit to take Shay. She gets up between 5:30AM-6AM so it gives Heidi a short power nap without a baby crying.
Lunch - 6.0 miles at work. Felt pretty good except my left hamstring is really tight from bending over and pulling weeds for 2 hours on Saturday. One of the few bad things about Hawaii is that weeds grow back in less than 24 hours. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 2.00 | 0.00 | 0.00 | 6.70 |
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AM - 2.0 miles. I know you're probably thinking I have to get up at 4AM to run so many miles but I don't....I slept in until 7AM.
Lunch - 4.70 miles. Did 1 mile on the track in 5:00. I was hoping with the increased training it would be easier to do a 5:00 mile but it still hurts. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Lunch - 5.0 miles w/ 2 at 5:45 on the track. Not much else happening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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AM - 3.8 miles on the Brady loop with Shay in the stroller.
Lunch - 5.3 miles by airport. Started to feel really tired at the turnaround point....hope I'm not getting sick. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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Lunch - 5.1 miles. While I was at the beach recovering from my run I was recruited my 3 people to play some beach volleyball against a team of 4 Ecuadorians. We played best of 3 games. It was a lot of fun but I'm sad to say I had the losing hit in the final game. |
| Asics Nimbus 10 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.20 | 0.00 | 0.00 | 4.20 |
| Lunch - 4.2 miles at sub 6 min pace. |
| Asics Nimbus 10 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10.0 miles. I was going to run shorter and run twice today but I had Ty in the stroller and I was trying to get him to sleep. He has been sick so I wanted him to have a nap today but unfortunately he never fell asleep. Still a good run on a pretty day. Now off to the beach for some sand and a BBQ! |
| Asics Nimbus 10 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lunch - 5.2 miles. Had to wear a shirt, not because it was cold but because I got a little sunburnt from the fun yesterday at the beach. It's getting really hot out here. |
| Asics Nimbus 10 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5.0 miles. Nothing special. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - 5.5 miles home from work. I tried to keep a fast pace but felt really tired. |
| Asics Nimbus 10 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5.0 miles by the airport. It's a pretty nice today. After work we're planning on having a fire somewhere on the beach and cooking some dinner. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Lunch - 5.3 miles. It was really hot. I did a farlek run with 2 min intervals. |
| Asics Nimbus 10 Miles: 5.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5.0 miles. With my super long race (8 miles) this weekend I'm going to cut back the miles. I wish I could run 60 or more miles a week like some of you elites on here and do some marathons but I'm just not dedicated enough to get up early...... but I hope to someday. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch - 4.0 miles. Felt good. I should be ready for Saturday. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - Easy run after work and the beach. |
| Asics Nimbus 10 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
| Ya, not a long run today. |
| | Race: |
Hanena to Hanalei 8 mile Run (8 Miles) 00:46:55, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 8.00 | 0.00 | 8.75 |
|
Well today was the race I have trained for in the last 5 weeks. I know 5 weeks isn't a long time but 8 miles isn't a long race either. Overall I am very happy with my time. I don't know the mile splits except that the first mile was 5:42. After 1-1/2 miles the pace felt slow so I took off and wish I could say never looked back but I did look back numerous times because of a pesky side ache that I had from miles 3 to the finish. Even with the side ache and big hills I ran faster than I thought I could. In the last 2 miles the 2nd place runner (who happens to be the 1st Hawaiian that finished the Boston Marathon this year) was gaining on me. I did all I could to just hang on my pace and finished about 20 seconds ahead of him. My only regret is that stupid side ache that wouldn't go away.... I'm just curious to see what my time would have been without getting a side ache. Does anybody have tips on how to avoid side aches in races? Almost every race I run these days I get a side ache. I've tried eating and drinking different food before the race but maybe it isn't related to food? I don't know. Any ideas?
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5.0 miles. Felt good for a Monday. I'm a little sore from the race on Saturday but not too bad. I love the summer weather with less rain. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 1.50 | 0.00 | 5.10 |
| Lunch - 5.1 miles with 3x800 @ 2:35 on the track. Felt pretty good, I wanted to do more 800s but I had to get back to work. I only have 1 hour for lunch. After work it looks like time for surfing...there is a great swell right now. |
| Asics Nimbus 10 Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| Lunch - Easy run by the airport. |
| Asics Nimbus 10 Miles: 4.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Lunch - 4.8 mile fartlek run. Hot day. |
| Asics Nimbus 10 Miles: 4.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles w/ Shay in the stroller. I'm glad it's Aloha Friday! |
| Nike Air Structure Triax Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lunch - 5.2 miles with Ty and Alina (Ty's neighbor friend) in the stroller. I was surprised how hard it was to push the stroller up the hills. I think there should be some kind of conversion for pushing 60 pounds against wind because it definitely felt harder than 5.2 miles. |
| Asics Nimbus 10 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| First day in a long time without running (besides Sundays). I just couldn't fit it in and I was a little lazy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch - 6 miles on part of the "fruit loop". |
| Asics Nimbus 10 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Lunch - 5.0 miles. Work is getting busier starting a new project. I really hope I can continue to run at lunch. The good thing is that the new project is exactly .5 miles from my house which is the closest I have ever been to work. The furthest I have ever been was 14 miles but that was only for a few months. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
|
Lunch - 4.6 miles. I don't have any races coming up soon so it's hard to stay motivated to run a lot during the week. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.85 | 0.00 | 0.75 | 0.00 | 4.60 |
| Lunch - 4.6 miles with 3x400 on the track. I had to cut the track run short due to a bathroom break. I was happy that the 400s I did do were all under 69. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles while the fam was sleeping and still sleeping. Ty has been sick so he is taking a long nap today. I went on a cool trail down the "fruit loop" road. |
| Asics Nimbus 10 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5.0 miles by the airport. Nothing really exciting. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Lunch - 4.6 miles to the track, did some sprints and back. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles by the airport. Only a couple weeks left until we move our office to a new location further from the beach. I will be able to go home for lunch but I'll miss running by the ocean. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| PM - Busy day so a short run just before dark w/ Ty in the stroller. He fell asleep which was good so he went to bed early. |
| Asics Nimbus 10 Miles: 3.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| PM - 3.1 miles w/ Ty in the stroller. |
| Asics Nimbus 10 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM - 4.4 w/ Shay in the stroller. I tried to let Heidi sleep in but Ty woke up just a few minutes after I left. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM - 5.2 miles towards Kipu and back. |
| Asics Nimbus 10 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Lunch - 5.1 miles. |
| Asics Nimbus 10 Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Lunch - 5.2 miles. Warm & sunny day. Glad there's no work tomorrow. |
| Asics Nimbus 10 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I kept trying to find time to run but it was hard because we were busy all day. We spent most of the day at the beach with friends. It was the hottest day at the beach we have had in a long time. I'm counting 2 miles of running for the approx 1-1/2 mile swim we did while spearfishing. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Another busy day full of fun. I did .5 mile run in the morning then a 1 mile swim while spearfishing. Then 4 miles once we got home. Now I need to sleep. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.20 | 0.00 | 5.20 |
|
Lunch - 5.2 miles with some sprints on the track. |
| Asics Nimbus 10 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles by the airport road. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PM - I thought I would have more time to run this week but its been busy. I did Heidi's workout video which I'm going to count as 2 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Lunch - 7.2 miles by the airport. I tried to get in a couple of extra miles due to the missed runs this week. |
| Asics Nimbus 10 Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 2 miles w/ Ty in the stroller and Huck (friends dog we are watching) on the leash. Huck isn't trained to run with the strolled so he had some issues. I took him back then ran 3.7 w/ Ty still in the stroller.
|
| Asics Nimbus 10 Miles: 5.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 mile fartlek run. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 2.00 | 0.00 | 5.20 |
| Lunch - 5.2 miles total. I ran to the track and decided to do mile repeats. I only had time to do 2 of them. The first was 5:32 and the second was 5:21 with a 400m jog in between. |
| Asics Nimbus 10 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Lunch - 4.4 miles. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Lunch - 4.6 miles to the track, around the track a few times, and back to the beach. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 with Ty in the stroller in the dark so Ty could use his headlamp. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
|
AM - 2.6 miles. I slept in past my alarm so I had to cut the run short.
PM - 3.8 miles at Lydgate park. Some of it w/ Ty & Shay in the stroller. |
| Asics Nimbus 10 Miles: 6.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Lunch - 4.75 miles easy. |
| Asics Nimbus 10 Miles: 4.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles to the track, around, and back. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles just a few seconds before the hard rains started. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM - 3.8 on the Brady loop. |
| Asics Nimbus 10 Miles: 3.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. Felt really tired. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles between rain storms. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Lunch - 4.6 miles. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| AM - 4.15 on the Brady loop + a little extra. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Lunch - Slow 4.25. I have a cold. |
| Asics Nimbus 10 Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 tiring miles. The kids were up a lot last night so we didn't sleep very well. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch - 7 miles on a the Kalepa Ridge trail. This was my first time on this trail. I got lost in the jungle on the way back and it was muddy but it was fun. |
| Asics Nimbus 10 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM - 4.2 miles |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| PM - 3.8 w/ Shay in the stroller. She fell asleep for the first time while in the stroller |
| Asics Nimbus 10 Miles: 3.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Lunch - 6.2 miles down to the fruit loop. These were hard miles because Shay kept Heidi and I awake for a long time last night so we are pretty tired today. |
| Asics Nimbus 10 Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Lunch - 5.7 miles on the Brady loop + a couple of miles. |
| Asics Nimbus 10 Miles: 5.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, felt sick. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM - 4.2 w/ Shay in the stroller. |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM - 2 w/ Shay in the stroller.
Lunch - 4.0. |
| Asics Nimbus 10 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Asics Nimbus 10 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. I'm going to start trying to do the majority of my runs in the AM instead of lunch. My work is now 1/2 mile from home so I don't have to get up very early to run before work with no commute. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Lunch - 4.4 miles w/ Ty in the stroller. Either the heat or Ty in the stroller made the run really hard. I think the stroller wheels need some air. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 mile fartlek run. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
0 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM - 4.8 w/ Shay. |
| Asics Nimbus 10 Miles: 4.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
|
PM - 6.2 w/ Shay in the stoller. |
| Asics Nimbus 10 Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 easy miles. |
| Asics Nimbus 10 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| |
| Asics Nimbus 10 Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles through the golf course. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles in the rain. |
| Asics Nimbus 10 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. We are flying to Oahu for a little vacation with my parents for the rest of the week. I hope I can get some runs in over there. |
| Asics Nimbus 10 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Asics Nimbus 10 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| |
| Asics Nimbus 10 Miles: 5.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 5 miles Lunch - Lots of swimming in the ocean that I counted as 1 mile. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM - Brady loop. |
| Asics Nimbus 10 Miles: 3.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 mile fartlek run. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 w/ Shay in the stroller. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles. My ankle has been pretty sore. I think my sandals I wear all the time are too worn down and are hurting my feet. |
| Asics Nimbus 10 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM - 6.7 |
| Asics Nimbus 10 Miles: 6.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
AM - 4 miles |
| Asics Nimbus 10 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Lunch - 4.6 miles on the fruit loop. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
AM - 4.8 miles. PM - 3.5 miles w/ Shay in the stroller. |
| Asics Nimbus 10 Miles: 8.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM 5.5 miles |
| Asic Speedsters Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM - 4.6 miles. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM - 4.5 miles
Rest of day - Surfing & swimming which I'll count for 1.5 miles. |
| Asics Nimbus 10 Miles: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| Lunch - 5 miles on the track. I did a couple fast miles to see if I'm still in shape. I beat my goal and did the first one in 4:58. |
| Asic Speedsters Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles. |
| Asics Nimbus 10 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles |
| Asics Nimbus 10 Miles: 4.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - 5.5 miles |
| Asics Nimbus 10 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles to the fruit loop. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM - 5.1 miles. |
| Asics Nimbus 10 Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 miles |
| Asics Nimbus 10 Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM - 4.6 w/ Ty in the stroller. Ty usually sleeps in later but for some reason he woke up early so I took him w/ me. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch - 6 miles. |
| Asics Nimbus 10 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles. |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM - 5 miles. Felt good, last mile was 6:07 PM - 4.5 miles.
|
| Asics Nimbus 10 Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - 5.5 miles |
| Asic Speedsters Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asic Speedsters Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles. |
| Asics Nimbus 10 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch - 4 mile run + 2 miles of cross-training |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM - 4.4 miles. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
|
AM - 5 miles. PM - 2.2 miles w/ the kids. |
| Asics Nimbus 10 Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 11 miles. I swallowed a big bug during the run. |
| Asics Nimbus 10 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Lunch - 4.6 miles w/ Ty & Shay in the stroller. |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| PM - 3.9 fast. |
| Asics Nimbus 10 Miles: 3.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
|
AM - 3.1, I got up late so I had to cut the run short.
PM - 2.5 miles with the fam. |
| Asics Nimbus 10 Miles: 5.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
|
AM - 4 miles. PM - 1.5 miles of cross training.
|
| Asics Nimbus 10 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 6.5 Lunch - .5 swimming
|
| Asics Nimbus 10 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM - 4.4 miles. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| AM - Easy 2.4. |
| Asics Nimbus 10 Miles: 2.40 |
|
| | Race: |
Koloa Sugar Mill 10 mile (10 Miles) 01:09:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 11.30 | 0.00 | 11.60 |
| Today was the sugar mill 10 mile. There are only 3 races on Kauai a year so I of course get excited for all of them and pick up the training for the races. I wasn't able to train as much as I would have liked, but it was sufficient. So my goal was sub 1 hour or 6 minute miles. At mile 4 I was like 23:30 so on pace and way ahead of everyone. There was supposed to be a race helper person at the turnaround point telling everyone to turn around. Well, he wasn't there when I got to the turn around so I ran approx an extra 1.3 miles in around 8 minutes. So my race was really 11.3 miles. The road ended so I turned around and on the way back the race helper guy was there who I yelled at (I could have been a little nicer but that screwed up 1 of only 3 races on this island!). It turns out I was the only one that ran the extra distance. I got focused again and just started picking off people and found out with 2 miles to go there was only 2 people ahead. I passed #2 and with about 250m to go was close to #1. I tried to sprint but almost puked so I had to slow down a little. The #1 guy slowed down too which made it even easier to sprint by him with 100m to go. So I'm happy I still won and got a gift certificate for gas. I'm dissapointed I don't know my actual time but oh well. 11.3 miles in 1:09 would probably mean I would have been under my 1 hour goal.
|
| Asic Speedsters Miles: 11.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4.5 slow miles. My legs are pretty sore from Saturday. |
| Asics Nimbus 10 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles which felt a lot harder than it should have. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 |
| Asics Nimbus 10 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 |
| Asics Nimbus 10 Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM - 4.6 miles |
| Asics Nimbus 10 Miles: 4.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 miles |
| Asics Nimbus 10 Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
|
AM - 4.4 miles.
Lunch - swimming that I'm going to count as 1 mile. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Lunch - 4.4 miles. Felt really tired. |
| Asics Nimbus 10 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM - 4.3 miles |
| Asics Nimbus 10 Miles: 4.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 miles. |
| Asics Nimbus 10 Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM - 5 miles.
Lunch - Swimming which I'm going to count as 1 mile. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 miles to the beach and back |
| Asics Nimbus 10 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 miles |
| Asics Nimbus 10 Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM - 4 miles.
PM - 3 miles with the kids in the stroller. |
| Asics Nimbus 10 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Lunch - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| Lunch - 6.4 PM - .5
|
| Asics Nimbus 10 Miles: 6.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - Too lazy to run before work so 5 miles at lunch. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM - 4.8 miles |
| Asics Nimbus 10 Miles: 4.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM - 3.8 miles |
| Asics Nimbus 10 Miles: 3.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.00 | 0.00 | 3.50 |
| Lunch - Short 3.5 miles. I wanted to take it easy before my 22 mile run tomorrow to Kalalau and back. |
| Asics Nimbus 10 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM - I did the Kalalau trail to the waterfall & back. It's like doing a stair stepper for 18 miles and 4 miles of level running so I walked/jogged it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Lunch - 4.5 miles, felt really sore and fatigued from the run on Saturday. The family is in Utah until I get there on the 18th so I should have lots of time to run in the next couple of weeks. |
| Asics Nimbus 10 Miles: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 3.5 miles. My stomach was acting up so I had to run less, slower and take a bathroom break.
PM - 6.5 miles. |
| Asics Nimbus 10 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch - 4 miles at Kauai Lagoons. |
| Asics Nimbus 10 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM - 4 miles. I'm probably going to run 40 miles this week. I can't imagine ever running 70+ miles a week. Running 40 I feel like I'm running all the time. After living in Hawaii for 2+ years I also can't imagine running in anything colder than 70*. I saw on the news this morning Hawaii is the warmest State right now. PM - 5 miles.
|
| Asics Nimbus 10 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 5.5 Rest of day - Surfing that I'll count as 1 mile.
|
| Asics Nimbus 10 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch - 5 PM - 5 more
|
| Asics Nimbus 10 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 4 miles
PM - 6 more. |
| Asics Nimbus 10 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. 2 days until I will have to run in cold Utah weather instead of the warm 70-80s. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM - 4.3 miles. |
| Asics Nimbus 10 Miles: 4.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles. 1st day of cold weather running in Utah. I didn't like it. I like Hawaii weather. |
| Asics Nimbus 10 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
PM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - 5.5 snowy miles. |
| Asics Nimbus 10 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 cold miles. |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM - 5.3 miles. |
| Asics Nimbus 10 Miles: 5.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 treadmill miles |
| Asics Nimbus 10 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - 3 treadmill miles |
| Asics Nimbus 10 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1373.35 | 17.70 | 43.75 | 11.30 | 1446.10 |
|
| Asics Nimbus 10 Miles: 833.45 | Nike Air Structure Triax Miles: 4.00 | Asic Speedsters Miles: 31.60 |
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