Distance runners; We can do it longer.

January 2010

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20092010
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Location:

Kennewick,WA,

Member Since:

Dec 05, 2009

Gender:

Male

Goal Type:

Highschool Champ

Running Accomplishments:


Mile: 4:50 - Still slow!

3 Mile: 16:13

Half Marathon: ~1:28 (I won that one too, the Diamond Lake Half Marathon.)

Short-Term Running Goals:

Mile: Next track season ~4:30

2 Mile: Next track season ~9:30


Long-Term Running Goals:

Top in State

Personal:

Currently a sophomore at Kamiakin High School in Washington.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.200.006.000.00219.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Almost didn't run today, it was so hard to get up after last night! But I eventually put on my shoes (changed out of my pajamas too) and went for 8 along the boardwalk. I keep passing a high school track team from around here. They're never running the same direction as me so I can't embarress them ;) But I wonder what kind of times they run down here. Hmm....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Well this week has been very symmetrical. Runs of 4, 6, 8, and 10 miles. A pretty embarrassing mileage total but it works for vacation week. The next 4 weeks are the hill phase of my workout plan. Although I'm thinking about only doing 3 weeks and adding a week of aerobic running to split up hills and the anaerobic phase, just to give my body some rest...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Quatro easy. My heart rate moniter seems to think easy is 85% of my heart rate for some reason. Does anyone else find it annoying when you start typing in a post in the space thingy then the whole font settings and stuff load and you have to start all over?

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4 in the morning. Man is it cold!

 After school I did a hill workout. Since it was raining and probably 33 degrees outside I just ran on the treadmill. a 2 mile warmup, 30 minutes of a hill circuit (3.5 mi), then a 2 mile cooldown. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

5 easy in the morning then a leg speed workout after school. It's goes like this, a 15 minute warmup, then 10 windsprints of about 150 meters with a 3 minute rest inbetween. After that is a 15 minute cooldown. It wasn't much fun because of my lingering soreness from yesterdays hills. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 4 easy on the usual loop around town. 

P.M. 8 miles that included a 2 mile warmup and cooldown, and 4 miles of a hill circuit, on an actual hill today. I learned that it can be dangerous running around in your home schools sweatshirt when you pass by your arch rivals school on a warmup. It makes you a target! 

I don't really know what category to put my miles in. They should have a hills section for miles.

 Another side note, although I've had nearly the same distance in all of my runs this week, I haven't ran the same route twice. Weird....

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

A.M. 4 easy. I'm starting to get scared that my computer might decide to shut down or mute itself or something and not wake me up one morning for this run. I love these morning runs! They're easy and they make you feel great the rest of the day.

 P.M. 5@6:40 I had no idea how I was going to get home today and I received homework from all 6 of my classes so I decided to do a quick 5 on the treadmill and see if I could get a ride home from someone instead of my usual hour and a half it would take me to do the leg-speed workout I was planning for today. Okay, that was a run on sentence, lol. But oh well, time for some homework!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

A.M. 3 easy. Slept through the alarm but didn't get out any later than usual. Just gave myself less time to "wake up"

P.M. 8 miles including a 2 mile warmup/cooldown and 30 minutes of a hill circuit. I felt like doing an hour, which is what is recommended for my training plan, and I didn't have anything better to do anyway, but Coach Rexus says Tyler's planning a 12-16 mile long run for us tomorrow and I decided to save my legs for that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 with Tyler and some xc kids today. Well, they ran 8, but I wanted 70 miles this week. And if your looking at my week total right now and thinking 'Hey! That's only 69!!!' then you're wrong. I rounded down on some of my morning runs because I was to lazy to hit the period and then another number key.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 4 in the morning easy. Maybe a little too hard for a morning run, but I needed all the runners high I could get. Today was a big day!

 P.M. 8 after school on the treadmill (I can't believe how good 6:40 feels!). I had a doctors appointment at 3:30 so I couldn't get my hills in today. Did some lunges later on to make up a bit for the "missed" workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. 4 simple and easy. I saw FIVE whole runners out this morning! Crazy!!

P.M. A leg speed workout. Which is a 2 mile warmup, about 2.5 miles of windsprints and recovery jogging, then a 2 mile cooldown. When I got back to the school I couldn't get a ride home for another half an hour, so I ran super easy on the treadmill for a couple of miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A.M. No am run because at the pace I'm going, I'll have 75 miles in only 6 days of running. I don't think I could pull something like that off after a 70 mile week w/o getting injured

P.M. This run wasn't any fun. I was supposed to do hills but those stupid windsprints yesterday took all the life out of my legs and I felt like I'd pull a muscle if I attempted any hills at all. So I went for 6 easy, which happened to be as fast as my legs wanted to go. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A.M. 4 miles super easy. I think the morning run high I usually get for the rest of the day is wearing off sooner and sooner each time :P

P.M. 6 miles easy with some guys from the team and Tyler. It was a different run then normal because we actually stopped and screwed around a couple of times. I'm starting to forget that half the fun of running is doing random fun crap with the people you run with!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 4 easy. I don't know if it's just me, but if I start out these runs as slow as I want to go, giving myself plenty of time to warm up, I run just as fast of a pace as I do when I try to go out at my normal 6:50/7:00 pace. Just a thought...

 P.M. Friday, after school, what do I do? Go run 8 miles of hills, of course. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Possibly 7 miles of moving around but only 5 of them were actually spent running. Went on a run with some guys from the team today and we decided to run straight up Thompson Hill. We found a bunch of interesting stuff, but that's about it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with the team. Then Pizza Hut all you can eat buffet afterwards.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

4 this morning then I had to run, home.... It's a long story. 

Finals week has me really stressed out. There isn't time to do anything anymore!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

No morning run. Today was the first day of finals for our school and I got in 8.5 easy around town afterwards. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Eh, today was a weird run. I couldn't get a ride home, AGAIN, so I had to run home without any of the books I needed unless I wanted to walk around Kennewick for 7 hours with all my stuff. 

And of course I left my house key on my desk in my room and none of the doors were unlocked. So basically I was stuck out here until my brother decided to show up from middle school, which let out in an hour. 

So I figured I'd at least do something useful with my time and ran the loop around Thompson Hill before I stopped by the school. After school let out and I was garunteed that the house would be unlocked by the time I got back home, I visited some old teachers and stopped in to talk with Coach Rexus.

In the end, 11 miles of running total. Completely spontaneous and unplanned.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It was hard to find time to run today. School let out at 10:30 because of finals and I probably could have ran then, but it was a choice between getting my run in for the day or going to Pizza Hut with the team to celebrate the end of finals. So of course you know what I did. 

After that I headed to my cabin north of Spokane for the weekend with my family. The sun sets at 4 and it was a 3 hour drive at least after leaving at 1, so yeah, that's my excuse. 

I received this booklet from the last time I went to Flathead Summer Running Camp and I remember it said something like "You must give up hanging out with your friends and going to parties to get your run in for the day bla bla bla" But I've also heard that you don't sing to get to the end of a song. It's all about what's fun right?


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Well now I'm up in the mountains with the clean crisp air. The temperature is hovering around 40 degrees but I got in enough miles to give me 40 for the week. Dissapointing? Yeah. Acceptable? Mmm, maybe :P 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Did some hills today after school. The usual 2 mile warmup and cooldown but this time I did an hour of hill circuit instead of 30 minutes. Didn't feel too bad so hopefully I didn't overdo anything!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A.M. 4 really really easy. Pretty much the definition of a recovery jog. 

P.M. 4 not as easy, but still easy. Keeping my legs fresh for 6 miles at 6 minute pace tomorrow with Tyler. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

That's right, 6 threshold miles. I went running with Tyler and some kids from the team at 7 last night. It was kind of creepy running around in Columbia Park at night. Heck, it's even kind of creepy during the day.

Well we had a two mile warmup, then started our 6@6:00 pace. My splits went more like this though...

  1. 6:00
  2. 6:00
  3. 5:50
  4. 6:15
  5. 6:20
  6. 6:30 
Not exactly consistent, and my legs were dying by the end, but it was my first tempo run in a long time. I'm going to have to substitute some speedwork in the next month for tempo runs I think.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy 5.5 with a completely different group of kids from the team. My legs are so tight!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Throat hurts.... no run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.200.006.000.00219.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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