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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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Nimbus 17 Lifetime Miles: 608.85
Mizuno Wave Lifetime Miles: 719.85
Mizuno Wave 2 Lifetime Miles: 233.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1555.227.2042.604.001609.02
Asic Speedsters Miles: 126.80Asics Nimbus 10 Miles: 121.60Brooks Ghost 2 Miles: 414.85Asics Nimbus 11 Miles: 577.04Asics Kayano 16 Miles: 195.53
Race: Resolution Run (10 Miles) 01:03:37, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0010.000.0011.00

So this was a fun race.  It was in the American River canyon in Auburn, CA. It was 10 miles of running up and down the canyon. It was very hard. I wore my racing flats without even thinking about running on muddy trails with them. I am happy with my time on such a hilly course; there was no flat ground at all. Hopefully no one will read this post because sadly I got 2nd overall (1st overall male) which means a girl beat me but she is a Kenyan that is a aspiring olympian and she only beat me by 3 seconds.

Asic Speedsters Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

AM - 3.3 treadmill miles.

Asics Nimbus 10 Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - Back home on Kauai today.  It was a long travel getting back.  I don't miss the cold running in Utah; the weather is amazing here. Anyways, 4 miles.

Asics Nimbus 10 Miles: 4.00
Comments
From Little Bad Legs on Thu, Jan 07, 2010 at 20:45:03 from 67.170.153.203

What?! How could you not miss snow, inversions and single digit mornings Utah enjoys this time of year?! :)

I moved away in 2008 and have absolutely loved NOT experiencing Utah October through April.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4.5 miles

Lunch - 3.5. Felt really tired.

Asics Nimbus 10 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.

Asics Nimbus 10 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8.

Asics Nimbus 10 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM -  4 miles.

Asics Nimbus 10 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM - 4.1 miles.

PM - 3.2 with the kids to get them to sleep early tonight.  It worked.

Asics Nimbus 10 Miles: 7.30
Comments
From Jon on Tue, Jan 12, 2010 at 23:14:39 from 75.169.141.226

4.2 tomorrow?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.002.005.60

Lunch - Today I did a track workout.  I did some warm up, 3 x 1 mile, strides, and cooldown.  My miles splits were 5:21, 5:19, 5:23.  I wanted to do 4 but I didn't have enough time and the 3rd mile wasn't easy.

Asic Speedsters Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

AM - 4 miles.

PM - 3.2 w/ Ty in the stroller.

Asics Nimbus 10 Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 5 miles.

PM - 3 miles

Asics Nimbus 10 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

PM - Nice 5.6 mile run.

Asics Nimbus 10 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Lunch - 5.3 miles at Kauai Lagoons.  I was too lazy to run before work today.

Asic Speedsters Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

AM - 4.7 miles

Asics Nimbus 10 Miles: 4.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.

Asics Nimbus 10 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 5 miles

Lunch - 4 miles w/ Ty in the stroller.

PM - 2

Asics Nimbus 10 Miles: 11.00
Comments
From Jon on Sun, Jan 24, 2010 at 00:35:24 from 75.169.153.253

Wow- a three run day. Impressive.

From Nic on Mon, Jan 25, 2010 at 13:10:37 from 72.253.160.40

It's not that impressive when the total is only 11 for the day. I also wasn't going to run in the PM but I decided to give me wife a break and try to get the kids too sleep in the stroller. Hope your hip gets better so you can tackle those 100 milers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 10 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 8.5

Asics Nimbus 10 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles

Asics Nimbus 10 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM - 3.5 with the stroller...not feeling well.

Asics Nimbus 10 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5

Asics Nimbus 10 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.002.009.50

AM - 5 miles

Lunch - 4.5 on the track with 8x400 @ 70s w/ 300 jog between.

Asics Nimbus 10 Miles: 5.00Asic Speedsters Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles.

Asics Nimbus 10 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch - 6 miles.  Legs are really weak, probably from my track workout a couple of days ago.

Asics Nimbus 10 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.004.85

Lunch - 4.85 miles at Kauai Lagoons.  I think it is time to retire me Asic Nimbus 10s.  They have been good shoes.  There is only 2 places to buy shoes here and they are out of Nimbus so I was sucked into buying Brooks Ghost 2. I'll give them a try I guess.

Asic Speedsters Miles: 4.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

PM - 3.2 miles w/ the stroller.

Brooks Ghost 2 Miles: 3.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles. I think I'm getting a cold.

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5 miles. 

Lunch - 4 miles w/ Shay in the stroller.

Brooks Ghost 2 Miles: 9.00
Comments
From Missee on Thu, Feb 04, 2010 at 14:37:51 from 173.14.225.246

OK....this may seem a bit odd, but when I see the name of your shoes "Brooks Ghost" it makes me think of a person named Brook who has a ghost! I think you should modify your shoe title and put the apostrophe in there to make it possessive!!! You're running with a ghost! Kinda spooky, huh? :-)

From Nic on Sat, Feb 06, 2010 at 14:34:19 from 72.253.160.40

I don't know if I'll change the name. My wife might not like it if I'm running all over town with Brook's Ghost.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Lunch - 6.5 miles on the fruit loop.

Brooks Ghost 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch - 8 miles.

Asic Speedsters Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 4 miles.

PM - 3 miles.

Brooks Ghost 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. I'm trying to rest for the big race on Monday. It will be the biggest race I have ever run (estimated 22,000 people),

Comments
From Jon on Thu, Feb 11, 2010 at 22:50:11 from 75.169.146.124

That's a huge race! Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles w/ Shay in the stroller. After 3 years of running in Kauai I was cussed at more today by angry drivers then my total time here. There isn't a lot of sidewalks here but I prefer less traveled roads anyways. I was running along a rode on the left side (no sidewalk) w/ my 1-year old in the stroller and 1 driver intentionally tried to run me off the road then 5 minutes later I was flipped off, cussed at, and cussed some more.  The drive had to slow down a little to pass which I guess got him mad. I held back and just waved which made the guy more mad. This was the worst road rage I've ever had while running. The guy was close to stepping out of his car at which point I would not have been able to hold myslef back thinking I would need to protect my 1-year old in the stroller. I'm a skinny runner but I lift weights regularly so I'm not too afraid of a confrontation with a old mean guy. 

Brooks Ghost 2 Miles: 5.00
Comments
From Jon on Fri, Feb 12, 2010 at 23:08:27 from 75.169.153.234

Boy, that's a fun day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3

Brooks Ghost 2 Miles: 3.00
Race: Great Aloha Run, Honolulu, HI (8.15 Miles) 00:50:12, Place overall: 46, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.008.150.009.75

Well I flew over to Oahu last night for the race this morning; I barely made my flight.  I was acutally in a hurry for a lot in the past 24 hours except for my race which wasn't very fast.  I was dirving to the finish line (this is a one-way race, no loop) this morning at around 5:25 AM when I could see my destination, Aloha stadium. From that point it took 1 hour and 10 minutes to get to the parking lot.  The race started at 7 and I was just entering the lot at 6:36 with about 10,000 other people. I was really really blessed because at the last second the guard started letting a few cars in a different entry. I got in and parked quickly. I then sprinted to catch probably the last bus to the starting line. At about 6:50AM the bus dropped us off about 1/2 mile or a little more from the starting line. I had to sprint to the start to find 20,000 people squished together. I hopped a few fences and ran from the volunteers to squueze myself into the top 200 or so. I tried squuezing threw until I got 15 yards from the start when a overweight guy wouldn't let me buy because he wanted to get to the start himself.

The story goes on and on but I need to start summing it up. The first mile was 5:40. I trained for sub 5:20 start. It went downhill from there; not the race route but my hopes of finishing at 5:40-5:45 miles.  I have been battling a cold for 1-1/2 weeks but kept trying to mentally trick myslef into thinking I didn't have a cold. Well it turns out I do have a cold.  The race was terrible.  I have never been so weak and my legs were like jello.  Oh well.  There isn't a lot of competition on Kauai in races so I was really hoping to see what I could do with competition but I guess I'll have to find another race.

Asic Speedsters Miles: 9.75
Comments
From Marathon Dreamer on Wed, Feb 17, 2010 at 08:33:21 from 200.52.168.4

Great job!!! What a beautiful place to run!!!

From Huans32 on Wed, Feb 17, 2010 at 08:47:07 from 138.64.8.52

Wow great report. What a huge showing for a 8 miler. And in the top 50. Cant complain about that.

From Burt on Wed, Feb 17, 2010 at 11:05:05 from 206.19.214.144

Nice job even with a cold. Tell those Hawaiians not to eat so much.

From Jon on Thu, Feb 18, 2010 at 23:28:53 from 75.169.140.185

Sorry the race didn't go as well as you hoped or planned. Sometimes that just happens, especially when sickness is rearing its head. Top 50 in a race that big is still something to be proud of. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

PM -3.75

Brooks Ghost 2 Miles: 3.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4

Brooks Ghost 2 Miles: 4.00
Race: Captain Cook Caper (6.2 Miles) 00:36:50, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

I still have my cold but I couldn't miss 1 of 3 Saturday races on Kauai.  I started out slow and pulled in the lead guy until the end.  My plan was just to run with the lead guy and sprint in the final 400-800m but he died off earlier.  This was a pretty good race for being sick, I think I would have gone sub 35 if I was well.  No time to train for the triathlon in May.

Asic Speedsters Miles: 8.20
Comments
From Jon on Sat, Feb 20, 2010 at 18:23:10 from 75.169.139.242

Wow, 2 races in 5 days. Nice job with the win. Rest plenty and your cold has to go away eventually, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 5 miles.

PM - 4 miles w/ the kids in the stroller.

Brooks Ghost 2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles

Brooks Ghost 2 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.000.000.006.50

PM - 6.5 after the tsunami warning was over.  We thought we'd see some big waves but it was nothing.

Brooks Ghost 2 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.  I was too lazy to run before work.

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

AM - 3.8 miles

PM - 4 miles.

Brooks Ghost 2 Miles: 7.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

PM - 4.1 miles.

Asic Speedsters Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles

Asic Speedsters Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

AM - 5

PM - 3.8

Brooks Ghost 2 Miles: 8.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles.

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM - 4.2. I have either a sinus infection or really bad allergies said the Dr.  I hope it's a sinus infection and the meds will make it go away fast.

Brooks Ghost 2 Miles: 4.20
Comments
From Jon on Sun, Mar 14, 2010 at 00:16:38 from 75.169.152.81

Ouch- running with sinus infections can be painful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 4 miles

PM - 10 miles in Honolulu.  

Brooks Ghost 2 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

PM - 4.2 miles.

Brooks Ghost 2 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4.5 miles

Brooks Ghost 2 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Lunch - 6 miles in the rain on the track.  I'm still not feeling 100% so it wasn't a fast workout.

Asic Speedsters Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 5 miles

PM - 3 miles

Brooks Ghost 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.200.000.004.20

PM - 4.2

Brooks Ghost 2 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 4 cross training miles (swimming).  There is 1 triathlon on Saturday per year on Kauai.  It is at the beach closest to my house so I really want to do it.  I did it last year without training for the bike & swim.  This year I want to train more so after trying to motivate myself for weeks to jump in a freezing pool at 5:30AM for Masters swim lessons I finally did it.  Now I need to do it for 6 more weeks so I can finish the swim ahead of the old people.

PM - 3 miles.

Brooks Ghost 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 cross training (swimming),

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

AM - 6.9 miles.

Brooks Ghost 2 Miles: 6.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM - 4 cross training (swimming)

PM - 3.3

Brooks Ghost 2 Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5.

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 4 cross training (swimming)

PM - 4.5

Brooks Ghost 2 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 4.3

PM - 4.2

Brooks Ghost 2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 crosstraining (swimming)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

AM - 5.1 miles

Brooks Ghost 2 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

AM - 4 crosstraining (swimming).

Lunch - 4.8.

Asic Speedsters Miles: 4.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Lunch - 2.5 crosstraining (biking) then 4 running.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 4 crosstraining (swimming)

PM - 3.5

Brooks Ghost 2 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

AM - 4 crosstraining (biking)

PM - 4.9 miles.

Brooks Ghost 2 Miles: 4.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 (crosstraining) swimming.

Lunch - 4 (crosstraining) biking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM - 1 (crosstraining) biking then 4.2 running right after that.

Brooks Ghost 2 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

AM - 4 (crosstraining) swimming.

Lunch - 5.2 miles.

Brooks Ghost 2 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Lunch - 6.25 (crosstraining) biking

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 (crosstraining) swimming

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

AM - 5.9 miles.

Lunch - 4 (crosstraining) biking.

PM - 3.2 miles.

Brooks Ghost 2 Miles: 9.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 (crosstraining) swimming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM - 5.2 miles.

Lunch - 4.1 miles.

Brooks Ghost 2 Miles: 9.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM  - 5 (crosstraining) biking

AM - 2 (crosstraining) swimming.

Comments
From Jon on Sat, Apr 17, 2010 at 13:42:55 from 75.169.140.47

You're really getting into the cross training for your tri!

From Nic on Mon, Apr 19, 2010 at 14:35:22 from 72.253.160.40

Ya, this is the only Saturday Tri on Kauai. Last year I didn't swim or bike and didn't do very well. I haven't biked a lot this year but I have swam a lot. I never realized how hard swimming can be. If your hip gets hurt again you should join a swim class.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Am - 7.5 (crosstraining) biking.

PM - 3.25 (crosstraining) swimming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 (crosstraining) swimming.

PM - 4.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

AM - 3.6 (crosstraining) biking.

PM - 4.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 (crosstraining) swimming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 (crosstraining) swimming

PM - 6 mile tempo run.

Brooks Ghost 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4 crosstraining + .5 running.

Brooks Ghost 2 Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 4 (crosstraining) swimming.

PM - 3 (crosstraining) + .5 running

Brooks Ghost 2 Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

AM - 3.6 (crosstraining) swimming.

Comments
From Jon on Sat, May 01, 2010 at 01:05:59 from 75.169.156.134

Good luck this weekend.

From Nic on Mon, May 03, 2010 at 14:34:20 from 72.253.160.40

Thanks. It didn't go as well as it should have. I think I'll stick with running for a while.

Race: Kauai Loves You Triathlon - Olympic Distance (13.2 Miles) 02:23:58, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

AM - I have been training for 6 weeks for this triathlon.  That's not long but I was already in "running shape" I just needed to swim & bike.  Well the swim training went good but the biking not as well since I don't have a bike.  Just a short report.  Swim went way slower then I should have swam.  Bike was Ok. Run was Ok.  I think I'll just stick with running for a while.  It was a 1500m swim, 40k bike, 10k run which I think converts to about 13.2 running.

Asic Speedsters Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 5 miles. No more triathlon training, back to running. 

PM - 5.5 more.

Brooks Ghost 2 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM - 4 miles.

PM - 7.5 miles.

Brooks Ghost 2 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

Lunch - 6 miles including 4x1 mile on the track.  I had to run in lane 4 for the entire time so I'm not sure on my times.

Asic Speedsters Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM - 4.2 miles.

Brooks Ghost 2 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

AM - 4.3 miles.

Brooks Ghost 2 Miles: 4.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 miles

Brooks Ghost 2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Brooks Ghost 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - 6 miles.

PM - 5 more.

Brooks Ghost 2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  I had a little outpatient surgery so I had to take the day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 5 miles.

Lunch - 5 mile fartlek run.

Brooks Ghost 2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 6 miles.

Brooks Ghost 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 6 miles.

PM - 3 miles.

Brooks Ghost 2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles. On Saturday my heel really started hurting, then got better, then got worse.  I think I have Plantar Fasciitis.  I've had this before and switched shows and it got better around 2 weeks.  This time I don't know if it's the shoes or the increased running because I wasn't running as much when I was training for the triathlon.  I'm going to get some new shoes today, I haven't been too impressed with the Brooks.

PM - 4 more in pain. My heel is really hurting. I bought new insoles and they helped a little. I also tried barefoot running on the cushy grass of a golf course. When I got home I iced a lot, bought some running shoes online and a velcro strap things that is supposed to help.

Brooks Ghost 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles.

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.  My heel is feeling better with ice, IB profuen and some different heel cushions. 

Brooks Ghost 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.002.000.009.10

AM - 4.1 miles.

Lunch - 5 miles on the track.  1 mile warmup, 2 mile tempo run @ 5:45 miles, 1 mile fartlek, 1 mile cooldown.

Brooks Ghost 2 Miles: 9.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Lunch - 5.5 miles.

Asics Nimbus 11 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch - 8 miles.

Asics Nimbus 11 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5 miles.

Asics Nimbus 11 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 3 miles.

PM - 5.5 miles.

Asics Nimbus 11 Miles: 8.50
Comments
From Jon on Wed, May 26, 2010 at 21:07:35 from 75.169.158.126

Is your Plantar/heel feeling better?

From Nic on Wed, May 26, 2010 at 21:19:09 from 72.253.160.40

Yes. I've never had it go away so fast. I iced 2-3x a night, took Ib profuen, wore some strap things on my feet I got from Road runner sports and got new shoes and no more pain.

From Jon on Wed, May 26, 2010 at 21:41:11 from 75.169.158.126

Glad to hear it. Kind of nice when an injury heals quick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Went on vacation to the Big Island.

AM - 6.5 miles.

Asics Nimbus 11 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM - 1 to the gym and back at the resort.

Asics Nimbus 11 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

AM - 5.3 miles.

Asics Nimbus 11 Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Lunch - 4.4 miles.

Asics Nimbus 11 Miles: 4.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3 slow miles.  Not feeling well.

Asics Nimbus 11 Miles: 3.00
Race: Ha'ena to Hanalei 8 milers (8 Miles) 00:49:56, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.008.000.0010.50

AM - Felt like I was getting the flu yesterday.  Felt the same when I woke up.  I ran 2.5 miles to the starting line.  I knew it was going to be a slow race feeling sick.  I was just hoping nobody fast showed up and I got lucky.  I didn't feel very well but it was fast enough to take 1st.

Asics Nimbus 11 Miles: 10.50
Comments
From Jon on Sun, Jun 06, 2010 at 17:12:38 from 75.169.140.87

You got a win while feeling sick? Very nice. Congrats. And hope you get better soon.

From Nic on Mon, Jun 07, 2010 at 16:34:47 from 98.150.151.242

Thanks. I'm better now but I was up until 4AM last night with my 4 year old puking.... no fun.

From Jon on Mon, Jun 07, 2010 at 22:01:14 from 75.169.145.159

You were puking, or the 4 year old? Both? Never mind, I don't want to know. Just get better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5 miles.  No run Mon or Tues, I was still sick with the flu.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles.

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM - 5 miles.

PM - 5.5 miles, Heidi was sick so I took both kids for a run in the stroller to put them to sleep.

Asics Nimbus 11 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

PM - 3.8.

Asics Nimbus 11 Miles: 3.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

AM - 3.8.

Asics Nimbus 11 Miles: 3.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - 4 miles.

PM - 5.5 with the kids in the stroller.

Asics Nimbus 11 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM - 4 miles.

Lunch - 3.75 miles on the track.  Did a 1600 in 4:59, 600, and a few 400s.

PM - 1.5 miles cross training.

Asics Nimbus 11 Miles: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.

Asic Speedsters Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5.

Asics Nimbus 11 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 easy miles after dropping the family off at the airport for a Utah trip.  First run of the week, I was sick again on Mon & Tue.  Still planning on doing the 22 mile Kalalau trail on Sat if all my strength is back.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM - 10 trail miles.

Asics Nimbus 11 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Lunch - 20 miles. So I did my annual (or semi-annual sometimes) Kalalau trail run. It didn't go as well this time.  I had to turn back 1 mile early and on the way back I was pretty exhausted and a little dehydrated.

Comments
From Bill on Tue, Jun 29, 2010 at 14:05:26 from 168.179.180.178

Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 slow miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles. Starting to feel more recovered from my long run on Mon.

Asics Nimbus 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM - 6 miles.

Asics Nimbus 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM - 2 crosstraining.

Comments
From Jon on Sun, Jul 11, 2010 at 19:03:47 from 75.169.156.117

How long does it take you to run the Kalalau trail? What is the total distance, if you do all of it?

From Nic on Sun, Jul 11, 2010 at 23:38:22 from 174.23.24.48

It's 11 miles one-way so 22. The fastest I've done it is 2-1/2 hours in, 3 hours out. It sounds slow but there is no flat ground just up and down cliffs.

From Jon on Sun, Jul 11, 2010 at 23:52:42 from 75.169.143.187

I hiked to that first waterfall with my wife, and remember how hilly it way. That would be a fun run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6.

Asics Nimbus 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6.

Asics Nimbus 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch - 6 miles. We are on vacation in Utah and my runnig hasn't been going so well.  I had a race planned to do last Saturday but skipped it and went camping instead.

Asics Nimbus 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles back home in Kauai from vacation.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - 4 miles.

PM - 6 more.

Asics Nimbus 11 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 4 miles.

PM - 4 miles.

Asics Nimbus 11 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4.5 miles.

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - 4.5 PM

PM - 1.5

Asics Nimbus 11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9

Asics Nimbus 11 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

PM - 3.1.

Asics Nimbus 11 Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM - 6.5.

Asics Nimbus 11 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 4.5

PM - 2.5 crosstraining.

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Lunch - 4.5.

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - On Oahu for the day. 12 mile run.

Asics Nimbus 11 Miles: 12.00
Comments
From Jon on Wed, Aug 18, 2010 at 21:33:00 from 75.169.146.179

Gotta love Hawaii- just swing by another island for a few hours...

From Nic on Wed, Aug 18, 2010 at 21:39:04 from 72.253.160.40

Yes, Hawaii is good. Since you're already moving you should have just moved to Hawaii. Warm weather running all year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM - 5.8 miles.

Asics Nimbus 11 Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

AM - 4.1 miles.

Asics Nimbus 11 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5 miles.

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 4.5 with some hard rain towards the end.

PM - 2 crosstraining.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM - 4.5 miles.

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

3.8 miles

Asics Nimbus 11 Miles: 3.80
Comments
From rockrun on Wed, Sep 01, 2010 at 16:38:35 from 75.148.97.169

How is Kauai? We may be coming back over In January... Love that place!

From Nic on Wed, Sep 01, 2010 at 19:28:41 from 72.253.160.40

Kauai is great. We love it over here. I don't miss running in cold weather at all. If you make it out here let me konw and you can borrow any beach stuff we have.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Nimbus 11 Miles: 4.00
Comments
From Jon on Thu, Sep 02, 2010 at 23:36:19 from 68.119.211.149

Training for any upcoming races?

From Nic on Fri, Sep 03, 2010 at 13:50:37 from 72.253.160.40

No I'm actually not that's why the mileage is really low too. I haven't been as motivated lately to run. Work is slowing down in Hawaii so I may be going back to the mainland somewhere so I can't choose the next race and location yet. Did you already make your move?

From Jon on Wed, Sep 08, 2010 at 21:59:09 from 98.71.139.73

Yes, a couple weeks ago. I miss the mountains being as close or as big, but there is some good running here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - 2.5 cross training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - This is a sad week for running.  Only run of the week.  We are in Utah visiting the fam and doing a work training.

Asics Nimbus 11 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM - 5.5 miles.

Asics Nimbus 11 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM - 6.5 miles.

Asics Nimbus 11 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

PM - 4.4 miles.

Asics Nimbus 11 Miles: 4.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5

Asics Nimbus 11 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM - 4

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - 5.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.000.000.002.80

PM - 2.8 miles.

Asics Nimbus 11 Miles: 2.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Asics Nimbus 11 Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

PM - 6.84 w/ the x country team.

Asics Nimbus 11 Miles: 6.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM - 4 miles.

PM - 8.5 w/ the X country team 

Asics Nimbus 11 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM - 1 mile.

Asics Nimbus 11 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5 miles.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM - 4.2

Asics Nimbus 11 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

6.8

Asics Nimbus 11 Miles: 6.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

AM - 4 miles.

PM - 6.8.

Asics Nimbus 11 Miles: 10.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM - 7.7.

Asics Nimbus 11 Miles: 7.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM - 3.5

Asics Nimbus 11 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM - 5

Lunch - 4.5

Asic Speedsters Miles: 4.50Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM - 4.5

Asics Nimbus 11 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5.

Asics Nimbus 11 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

AM - 5.1.

Asics Nimbus 11 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

Am - 4.

PM - 7.7

Asics Nimbus 11 Miles: 11.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.250.005.25

Lunch - 4 easy miles and 5x400 on the track.

Asics Nimbus 11 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

AM - 4.

PM - 2.8

Asics Nimbus 11 Miles: 6.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

7.3 nice and hot.

Asics Nimbus 11 Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 4 miles.

PM - 5 miles.

Asics Nimbus 11 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - 4.

PM - 7.5

Asics Nimbus 11 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM - 3.

Asics Nimbus 11 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5.

Asics Nimbus 11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4.

Asics Nimbus 11 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Asics Nimbus 11 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 4.

PM - 3.

Asics Nimbus 11 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

AM - 7.4.

Asics Nimbus 11 Miles: 7.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Lunch - 6.6

Asics Nimbus 11 Miles: 6.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch - 6.

Brooks Ghost 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

AM - 5.6.

Brooks Ghost 2 Miles: 5.60
Comments
From Jon on Sat, Oct 30, 2010 at 11:47:07 from 98.71.130.239

Consistency = success.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch - 8 miles.

Brooks Ghost 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Lunch - 6.8 on the track with 2 miles at 5:45 pace, then 1.5 miles at 5:45 then 1 at 5:45.

Brooks Ghost 2 Miles: 6.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM - 5.2.

Brooks Ghost 2 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Lunch - 6.5 miles.

Asic Speedsters Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Lunch - 5.5.

Asic Speedsters Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch - 5.

Asic Speedsters Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 crosstraining mile

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - 5.5.

Asics Kayano 16 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

5.6

Asics Kayano 16 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM - 4.1.

PM -2 crosstraining

Asics Kayano 16 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

.5.  Trying to rest my plantar fascitis for the 10 mile race tomorrow.

Asics Kayano 16 Miles: 0.50
Race: Koloa Sugar Mill 20 miler (10 Miles) 01:03:00, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Did the Koloa Sugar Mill race today.  Felt pretty good.

Asic Speedsters Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM - 5.2.

Asics Kayano 16 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - 5.

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles.

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles.

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5.

Asics Kayano 16 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4.

Asics Kayano 16 Miles: 4.00
Comments
From Jon on Thu, Nov 25, 2010 at 15:35:42 from 75.117.112.17

Happy Thanksgiving, Nic.

From Nic on Fri, Nov 26, 2010 at 13:40:48 from 98.150.151.242

Thanks. Hope you had a good one too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5 + 1 mile of turkey bowl running.

Asics Kayano 16 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Asics Kayano 16 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles.

Asics Kayano 16 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 5.

PM - 3.5 with the kids in the stroller.

Asics Kayano 16 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - 3 in the rain.

Asics Kayano 16 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles while on Maui for the day.

Asics Kayano 16 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Asics Kayano 16 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles.

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4.

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6

Asics Kayano 16 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Asics Kayano 16 Miles: 5.00
Comments
From april27 on Sat, Dec 11, 2010 at 20:59:23 from 99.188.251.180

beautiful profile pic! I'm going to hawaii in July!

From Nic on Mon, Dec 13, 2010 at 13:26:48 from 98.150.151.242

Your pic is pretty cool too, I like the football background on the TV. What island are you going to?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - 4 miles.

Lunch - 4 miles.

PM - 1 xtraining

Asics Kayano 16 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Lunch - 6.5

Asics Kayano 16 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 in the rain.

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Asics Nimbus 11 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

AM - 4.8 miles.

Asics Kayano 16 Miles: 4.80
Comments
From Jon on Sat, Dec 25, 2010 at 20:21:10 from 98.71.131.202

Merry Christmas to you and your family, Nic.

From Nic on Mon, Dec 27, 2010 at 13:08:42 from 98.150.151.242

Thanks. Merry Christmas to you too. When is the next race? I finally bought myself a garmin (for xmas) so now I need to run some more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Asics Kayano 16 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3

Asics Kayano 16 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.130.000.000.005.13

Lunch - 5.13 miles at 6:56 pace.

Asics Kayano 16 Miles: 5.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Asics Kayano 16 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 at 6:56 pace.

Asics Kayano 16 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6

Asics Kayano 16 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1555.227.2042.604.001609.02
Asic Speedsters Miles: 126.80Asics Nimbus 10 Miles: 121.60Brooks Ghost 2 Miles: 414.85Asics Nimbus 11 Miles: 577.04Asics Kayano 16 Miles: 195.53
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