| Location: Providence,UT, Member Since: Apr 18, 2008 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
no heart attack yet
Short-Term Running Goals:
turn 50 and have a colonoscopy done
Long-Term Running Goals: avoid open heart surgery
Personal: I am a 50 year old biochemistry professor at Utah State University in Logan.
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1387.26 | 26.70 | 82.30 | 50.07 | 1546.33 |
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| NB 790 Pair 3 Miles: 178.45 | Asics Speedstar Miles: 185.60 | Nike Free Run Miles: 377.17 | Wave Rider 11 Miles: 6.00 | Mizuno Wave Ronin Miles: 13.10 | Hoka Bondi B Miles: 221.51 | Brooks T5 Miles: 41.00 | Saucony Triumph 5 Miles: 19.50 | Nike Free Run Pair 2 Miles: 324.05 | Asics Piranha Miles: 9.30 | Vibram Five Finger Sprints Miles: 6.50 | Hyperspeed 3 Pair 2 Miles: 103.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| san marcos 65 degrees. end of the season |
| NB 790 Pair 3 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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geez it's cold here in Utah. I want to go back to california. no runnin for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.75 | 0.00 | 7.50 |
| treadmill HPER. 5x0.75 miles at 6'00" pace with 1 minute recoveries. trying not to lose my balance and fall off the treadmill since I have balance/vertigo problems. very exciting.
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| Asics Speedstar Miles: 7.50 |
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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 |
| treadmill and indoor track |
| Asics Speedstar Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| kicked 20 minutes water ran 25 minutes |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| prov millville loop |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| BF canyon HE park up 7'30" pace. one bald eagle. one close encounter with a snow plow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| usu to green canyon cold and sluggish |
| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.00 | 4.50 |
| 8x0.25 indoor track dodging a PE class about 82-85 seconds each |
| Asics Speedstar Miles: 4.50 |
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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 |
| pool. kicked 30 lengths then 10 minutes water running |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| prov millville short loop. bring on the bears. |
| Nike Free Run Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| prov millville RH loop. very warm, I was way overdressed with a jacket and tights. I ran into Joe (predog) in river heights and he was in shorts and a short sleeve shirt. we stopped and communicated by sign language for a minute or two. beautiful day for a run with nice air quality. longest run I have done in a long time. 7'45 pace |
| Nike Free Run Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| slow |
| Nike Free Run Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| even slower. I think I am on the steep downhill side of my prime |
| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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just running slow and easy. boring.
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| Nike Free Run Miles: 7.10 |
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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 |
| 5 |
| Asics Speedstar Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| I see I got a lot of miles in this week. but they were all really slow. |
| Nike Free Run Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU to green canyon easy |
| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.00 | 5.50 |
| 8x0.25 miles indoor track 79-83 seconds. |
| Asics Speedstar Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| BF canyon |
| Nike Free Run Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU green canyon. clean air. I've decided to only run in the winter when the air quality is good, or when I have time to get above the inversions. My extensive research leads me to believe more harm than good is done by running in toxic polluted inverted air. |
| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 10 degrees and wicked wind chill. supposed to be worse tomorrow. will be a good day for water running or indoor track I think. brr |
| Nike Free Run Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.50 | 0.00 | 1.50 | 5.00 |
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too cold for me today. treadmill with some different speeds just to break up the monotony.
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| Asics Speedstar Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU green canyon. I found a quarter on the way and pocketed it. a good find for me but nothing like Burt finding 300 dollars in drug money while running down in Arizona. I assume he donated that money to a good charity though.
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| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU green canyon. I have become too lazy to run more than 7 miles. |
| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| another 7.1 but in Providence/Millville. forecast for San Fran trip for next week: Wednesday: Sunny, with a high near 64.
Wednesday Night: Mostly clear, with a low around 45.
Thursday: Sunny, with a high near 65.
Thursday Night: Mostly clear, with a low around 46.
Friday: Sunny, with a high near 66.
Friday Night: Partly cloudy, with a low around 46.
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| Nike Free Run Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU to green canyon |
| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8east bench easy
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| Asics Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| fishermans wharf to golder gate bridge san francisco beautiful weather but dark out. |
| NB 790 Pair 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| fishermans wharf to golder gate bridge san francisco beautiful weather but dark out. |
| NB 790 Pair 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| home prov millville loop easy |
| Nike Free Run Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Asics Speedstar Miles: 7.10 |
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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 |
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| Asics Speedstar Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Asics Speedstar Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Nike Free Run Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| Nike Free Run Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Nike Free Run Miles: 7.10 |
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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 |
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| Wave Rider 11 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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| Nike Free Run Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Asics Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Asics Speedstar Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Asics Speedstar Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Asics Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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| Nike Free Run Miles: 12.50 |
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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 |
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| Nike Free Run Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
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| Nike Free Run Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| way behind blogging... sorry.. right now at a place called Herrsching in southern Germany near Austrian border, awesome trails around the lake and forests here. just running slow and easy these days. will try to catch up my miles to find where I am training wise. when I get some time.. |
| NB 790 Pair 3 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 2.00 | 10.25 |
| trail along Amersee shoreline threw in 8 quarters.
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| NB 790 Pair 3 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.90 | 0.00 | 0.00 | 0.00 | 14.90 |
| ran from Murnau and around the staffelsee, nice dirt paths all the way around. |
| NB 790 Pair 3 Miles: 14.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running but did some cross country skiing in Austria. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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trails north of Munich
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| NB 790 Pair 3 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| Nike Free Run Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 4.00 | 0.00 | 7.30 |
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| Asics Speedstar Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Asics Speedstar Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
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| Asics Speedstar Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 0.00 | 0.00 | 0.00 | 13.15 |
| sloowww |
| Nike Free Run Miles: 13.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I didn't much feel like running so I turned around after a mile and went back to work |
| NB 790 Pair 3 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 4.00 | 0.00 | 7.70 |
| I'm fat and lazy right now |
| NB 790 Pair 3 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU green canyon |
| NB 790 Pair 3 Miles: 7.10 |
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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 |
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| Nike Free Run Miles: 5.00 |
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| | Race: |
Riverton half marathon (13.1 Miles) 01:24:21, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| got a comp courtesy of my friend who is the CFO of the race sponsor. Great race on a challenging course. Training has been spotty, I forgot my garmin, and it was cold and windy so I wasn't really planning on doing more than trying to finish this in under 90 minutes. But fortunately I found blogger Chad at the starting line. He had his garmin and told me he was going for under 1:25, so I decided to hook up with him as far as I could. We decided to take turns breaking the strong south wind, by switching the lead every half mile or so. Chad ended up doing more of the wind breaking than me, maybe due to something he ate the night before? Lame attempt at joke. Anyway it was nice to have someone to run with and keep me motivated, and not to worry about the pace since he took care of that with his garmin. He would take the lead on the hills, but I managed to catch him again up until about mile 10 when he started to gap me and finished 30 or so seconds ahead of me, nice job Chad. I felt surprisingly good for this race considering really spotty training and less than ideal conditions. I shaved more than two minutes off last year's time in this race despite being in worse shape and worse weather? Maybe I will continue to prepare for races by not training as hard?
Anyway, this has become one of my favorite Utah races- great organization, challenging honest loop course, great group of runners, awesome volunteers, and cool new wagon wheel trophies three deep in all age groups. And timed by runnercard, who always does a great job.
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| Mizuno Wave Ronin Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| Nike Free Run Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU green canyon |
| NB 790 Pair 3 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4x 1mile 6:10-6:20 |
| NB 790 Pair 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| USU BST loop nice weather finally! |
| NB 790 Pair 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 7'48" pace |
| Nike Free Run Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| on the road to Moab |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| camping in Sand flats recreation area with family. AM 7 easy. then to Arches for the day with the fam. evening, a hellish stint on the "practice loop" of slickrock on my sorry excuse for a mountain bike with my 17 year old |
| NB 790 Pair 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
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Sand flats road 4 x 1 mile 6:10-6:2. then to dead horse point campgrpund- PM- biked on intrepid bike trails with Michael.
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| NB 790 Pair 3 Miles: 6.50 |
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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 |
| 5 easy, trails at dead horse point. afternoon, canyonlands. PM- nine mile Big Chief biking loop. nice bike ride but windy |
| NB 790 Pair 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| packed up and headed back to winter. blech. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| wet and soggy 7'42" pace |
| Nike Free Run Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy |
| Nike Free Run Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 3.00 | 7.30 |
| USU track 6x800 w/200 recoveries 2:53, 2:54, 2:55, 2:55, 2:55, 2:46 |
| Nike Free Run Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 easy. need to lose 5 pounds by Saturday! |
| Nike Free Run Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.00 | 4.50 |
| 8x200 USU track w/100 recoveries 40 seconds each |
| Nike Free Run Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I got as pair of hoka bondi's as a gift so took them for a two mile test spin. interesting shoe.. very cushioned, and impossible to heel strike based on the design of the foot sole. they claim they emulate barefoot running on sand or grass.... definitely very cushioned, but lacking in flexibility. I think this is a good shoe for the rotation for long runs when training for a marathon when cushioning is needed, but I am still unsure how the lack of flexibility will work with my rigid feet .
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| | Race: |
Salt Lake half marathon (13.1 Miles) 01:21:10, Place overall: 20, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| got my yearly free entry courtesy of a friend whose company sponsors the race. still a chaotic disorganized mess at the start but at least they got rid of the chain link fence penning and corraling the runners in at the start, although the porta pottie and start situation is still a complete disaster. Anyway, the course itself is fun, the weather was great, and the volunteers and police did a nice job. Finally met Rob Murphy at the start and chatted a bit, talked a bit with Steve Anderson as well. My strategy with fairly limited training was to push hard for the first nine miles and then just hold on from there and try to make it to the finish. I was happy when Allie pulled up along side me around mile 8, that gave me a little mental boost to stay with her through Liberty park, but I was pretty wiped out by then and already psyched out by the thought of State street ahead. Allie forged on running really strong and I struggled up State, then I turned in a decent final mile to finish in 1:21:10, about 90 seconds faster than last year so I can't complain. unfortunately I couldn't stick around after the race as my son was playing tennis at the Ogden invitational so I drove to Ogden to watch his matches. good day and fun to see some bloggers. good luck to the Boston runners tomorrow! (I am writing this Sunday). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 slow in the rain fighting a cold 8:15pace |
| Saucony Triumph 5 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU green canyon slow still fighting my cold but I don't see any real harm in just running right through a cold. |
| Nike Free Run Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.75 | 0.00 | 7.00 |
| miserable cold.... but no time to be sick. must train.... 5x1200 w/300 recoveries, as best I could under the conditions. 4:25-4:27 each |
| Nike Free Run Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 USU river trail 7'37" |
| Nike Free Run Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 2.00 | 5.10 |
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ran in Provo while waiting for my daughter to pack her stuff and load it in my truck. went to BYU track where they were preparing for a track meet. no one kicked me off so I ran intervals: 4x200 (100 recovery), 4x400 (200 recovery), 4x200 (100 recovery). 37-39 for 200s, 76-80 for 400s. day 5 of the cold of the decade. it shows no sign of relenting. and I have decided emergenC is worthless when you have a real cold.
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| NB 790 Pair 3 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| no race just coincidental 13.1 miles. ran in the hokas. not for me thank you, back to my frees and 790s. 7'47" pace. couldn't stop coughing from my cold. |
| Hoka Bondi B Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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I ran Saturday in the hokas and today in the 790s. Interesting the 790s feel more comfortable and easier on my feet,e in spite of virtually no cushioning. Now I want a pair of the NB MT10 that Bonnie got.
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| NB 790 Pair 3 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 4.00 | 0.00 | 8.80 |
| I have this incredible cough that keeps me up all night and won't relent. I went to the doctor and got some of the hard stuff cough medicine( with codeine) but that still hasn't helped. But he said I am fine except for the cold and cleared me to keep running. So I ran from south end of PW to Logan high and did 4x1600, 5:55-6:05 each on the track, hacking and coughing all the way around. Lots of fun. |
| NB 790 Pair 3 Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| my quantcast numbers really jumped after I put that new picture of me running with the two most popular bloggers up. I kind of feel like a bull stock market right now.
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| NB 790 Pair 3 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| USU track 8x400 w/200 recoveries 82, 81, 82, 83, 83, 82, 79, 77 seconds |
| Nike Free Run Miles: 7.00 |
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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 |
| did some kicking and water running in the HPER pool to give the knees and calves a break. now I will smell like chlorine for days. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Providence Zollinger Park to start of single track on RT. ran into predog on the way back down RT. 7'36" average |
| Nike Free Run Pair 2 Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 7'40" pace |
| Nike Free Run Pair 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 4.00 | 8.90 |
| USU track 4 x 1mile 5:48-5:55 |
| Nike Free Run Miles: 4.20 | Asics Piranha Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| tired and slow |
| Nike Free Run Pair 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 1.25 | 6.00 |
| 10 x 200 USU track w/100 recoveries 37-40 seconds |
| Nike Free Run Miles: 6.00 |
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| | Race: |
Providence Panda fun run 5.4K (3.35 Miles) 00:19:58, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 3.35 | 0.00 | 13.60 |
| local elementary school fundraiser, none of the serious runners come to this so it is pretty much a solo time trial. Since the money is for Providence elementary I wish they would ditch the millisecond chip timing they use, which takes a huge chunk of the entry fee with their ridiculous fees for timing the race. I am no fan of milliseconds anyway, and you would think they could provide free or reduced rate timing for fund raisers for schools but I guess not. And there is no reason to chip time a little race like this with no serious runners anyway. I've tried to convince the people in charge of this but to no avail.
Whoever marked the course added an extra block before first turn, which added exactly 0.25 miles to the race, making it a 5.4 instead of 5K. Oh well it's a fundraiser for the school, and to make money for millisecond chip timing, so it hardly matters. The course is a loop with rolling hills through River Heights and Providence. Splits were 5:42 (mostly downhill), 6:02 (rolling hills but net level), 6:20 (uphill) and 5:39 for 0.35 miles (downhill). Kind of a "bleh" performance, not really motivated for racing right now. I entered the SG lottery, and i am almost hoping I don't get in so I can just take the summer off and get fat and lazy. If I don't get into SG then Bolder Boulder on Memorial day will be my last race of the year before a low key 5K in November.
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| Nike Free Run Pair 2 Miles: 9.00 | Asics Piranha Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy in rain. checked the SG lottery page and my name doesn't appear so i assume i didn't get in. I guess that means Memorial day bolder boulder will be the end of the "racing" season for me this year . I have a really busy summer anyway so am going to enjoy the time off from training. I will still "run" some, just not train. |
| Nike Free Run Pair 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.47 | 8.47 |
| 6x1200 with 400 recoveries. 4:19, 4:22, 4:24, 4:21, 4:24, 4:29. ehhh. why can't I run 10 seconds faster on these?? |
| Nike Free Run Miles: 8.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
|
USU to spring hollow via river trail slow
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| Nike Free Run Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 1.25 | 4.50 |
| 10x200 37-40 seconds. tired. need a long vacation. |
| Nike Free Run Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM- chemistry demos for 100+ 3rd grade kids.counts as 40 miles cross training
PM- 2 easy.
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| Nike Free Run Miles: 2.00 |
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| | Race: |
Smithfield health days 10K (6.2 Miles) 00:39:11, Place overall: 4, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.20 | 0.00 | 10.70 |
| tough day at health days. I thought I was in as good of shape as last year, but I ran a full minute slower. Not sure how to interpret that. It was warmer, head wind up the canyon, I am too old for this, I don't know.
Course goes 3 miles up Smithfield canyon for continuous 500 foot climb, then you come screaming back down again . my trouble today was getting moving on the uphill. I just couldn't get my legs to turn over like I wanted.
mile splits: 6:27, 7:03, 7:23, 5:38, 6:02, 5:47, 5:20 for 0.2 miles.
Well, it was still fun, got to see and talk to Conner, Rob, Steve, Dave and Keith. Finished about 30 seconds back from Keith and way back from Conner and Steve. big congrats to Conner on another solid win. I was hoping to win the SG marathon entry but alas no such luck.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:25 pace |
| Nike Free Run Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 4.00 | 0.00 | 8.75 |
| PW to LH track 4x1600 5:57-6:00. this is as fast as I can run these right now which is 15 seconds per mile slower than last year. |
| Nike Free Run Pair 2 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail about 7:50 average |
| Nike Free Run Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 2.00 | 5.70 |
| 8x400 78-82 seconds with 200 recoveries |
| Nike Free Run Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.95 | 0.00 | 1.85 | 0.00 | 14.80 |
| ran from home to TOU course in Millville then out hollow road. found Paul about where I was planning on turning around anyway so I turned around and decided to see how long I could stay with him-- which was maybe a half mile at most since he was cranking out 5:20 miles. Then ran a tempo rest of the way back to Paul's car for 1.85 miles total at 6:11 average pace, chatted in sign language with Paul for a few minutes then easy back home. |
| Nike Free Run Pair 2 Miles: 13.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| prov millville loop |
| Nike Free Run Pair 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| 4x1 mile providence and river heights 5:59, 5:53, 5:54, 5:49 |
| Nike Free Run Pair 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| easy |
| Nike Free Run Pair 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.25 | 5.75 |
| USU track 10x200 ~40 seconds each |
| Nike Free Run Miles: 5.75 |
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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 |
| 5 with the Boulder striders thowing in some...strides |
| NB 790 Pair 3 Miles: 5.00 |
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| | Race: |
Bolder Boulder (6.2 Miles) 00:38:13, Place overall: 254, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
| ran the Bolder Boulder like I do every year. They changed the course this year adding a little more net uphill. Would've liked to break that pesky 38 minute barrier but the course just wouldn't cooperate. lost 10 seconds off last year, but I will attribute it to the course being 15 seconds harder!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail |
| Nike Free Run Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail |
| Nike Free Run Miles: 8.00 |
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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 |
| USU east bench with some strides |
| Nike Free Run Miles: 4.00 |
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| | Race: |
Providence fun run (3.1 Miles) 00:18:05, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 3.10 | 6.50 |
| little low key 5K, loop course from Zollinger park, under the radar screen. was hoping to win something good because Dave did last year. What did I win? A cheap Les Schwab hat and sunglass holder. not a good trade for the five buck entry fee. bummer.
mile 1: 5:51
mile 2: 6:12 (uphill)
mole 3: 5:43 (downhill)
0.1 miles forgot to stop the watch
I think I came through the finish in 18:05, but they didn't record times so I am not sure. Was a nice little race anyway, good weather, nice course.
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| Brooks T5 Miles: 5.10 | Nike Free Run Pair 2 Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail about 7:35 |
| Nike Free Run Miles: 8.00 |
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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 |
| 8x400 USU track |
| Nike Free Run Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| DC |
| Nike Free Run Pair 2 Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| DC |
| Nike Free Run Pair 2 Miles: 6.75 |
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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 |
| back from a 3 week hiatus of travels to DC, Taiwan and Thailand. 6 slow. joints hurt. out of shape. |
| Nike Free Run Pair 2 Miles: 6.00 |
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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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| Nike Free Run Miles: 4.00 |
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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 |
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| NB 790 Pair 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Nike Free Run Miles: 5.50 |
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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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| Nike Free Run Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 0.00 | 0.00 | 4.85 |
| madison |
| Nike Free Run Pair 2 Miles: 4.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| madison |
| Nike Free Run Pair 2 Miles: 7.15 |
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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 |
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| Nike Free Run Pair 2 Miles: 5.00 |
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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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| Nike Free Run Pair 2 Miles: 4.00 |
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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 |
| providence |
| NB 790 Pair 3 Miles: 5.00 |
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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 |
| 5 bear lake. I have a planters fasciitis problem..... |
| NB 790 Pair 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.05 | 0.00 | 0.00 | 0.00 | 0.05 |
| planters fasciitis in my right foot. tried to run in (a) hoka bondis with hard orthotic inserts. then tried NB790s. foot hurt too much to run in either. if anyone has any suggestions on how to deal with this I would be grateful. this is the first time I have had PF. it is weird, appeared out of nowhere while in Madison two weeks ago. I am stretching and rolling my foot, that's all I can think of. that and getting fat and lazy.
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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 |
| 4 PM no watch |
| Nike Free Run Pair 2 Miles: 4.00 |
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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 |
| 5, PM, no watch |
| Nike Free Run Pair 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.73 | 0.00 | 0.00 | 0.00 | 49.73 |
| sorry I haven't blogged in a while. I am fighting PF in my right foot and metastarsalgia in my left foot to the point I can barely walk at times. I don't know how I developed either of these problems, I have never had problems with the soles of my feet before. So I haven't been running much and have been experimenting with different shoes to see what will get me back on track. Meanwhile I have had a great summer with lots of camping traveling, reading books, home projects. I should feel bad I haven't run more, but I really don't. And with the injuries there isn't much I can do about that anyway. the miles for today are really a compilation of about all I have managed for the last 3.5 weeks with all my troubles. My goal now is to get my feet healthy, no races for awhile. I will try to put in about 4 miles a day this next week and see what happens. I am going to try running them in my hoka bondis to give me some more cushioning and see if that helps. they are actually a very cool shoe. |
| Vibram Five Finger Sprints Miles: 6.50 | NB 790 Pair 3 Miles: 10.60 | Hoka Bondi B Miles: 4.33 | Nike Free Run Pair 2 Miles: 28.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.67 | 0.00 | 0.00 | 0.00 | 4.67 |
| slow | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| enjoying my hoka bondi Bs. easy on the joints. and I am 6'4"in them | |
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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 |
| easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 in the nike free runs. and the PF problem in right foot was aggravated. So no more nike free runs for me. I will stick with the hoka bondi B as it seems I was making progress when I stuck to those. all my troubles started while running in the free runs, though I had been using them for higher mileage than now in the past. oh well. |
| Nike Free Run Pair 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
| back to the hoka bondis. and my PF feels better already. these are really good shoes for the feet. How they will affect my shin and posteriar tibial tendon remains to be seen. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 0.00 | 0.00 | 6.64 |
| 7:25 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| did some 0.25 mile repeats in flats. aggravated my PF |
| Hyperspeed 3 Pair 2 Miles: 5.60 |
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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 |
| easy | |
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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 |
| easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| easy no watch. putting rigid high arch supports in all my shoes. seems to be helping the PF. nice day out today. |
| Nike Free Run Pair 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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| Nike Free Run Pair 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 2.00 | 0.00 | 5.60 |
| 8 x 400 track about 85 seconds each |
| Hyperspeed 3 Pair 2 Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.25 | 4.25 |
| 10 x 200 track |
| Hyperspeed 3 Pair 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| easy |
| Nike Free Run Pair 2 Miles: 7.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail. came onto the scene of the big accident about 10 minutes after it happened, the ambulance was already gone bu ther e were police and fire trucks everywhere. made me sick to my stomach at the time as I figured someone had been killed or something. was glad to hear the motorcyclist will be OK. what a great group of people up here at USU who rescued him. pushed the pace for the run to about 7:15 with the adrenaline surge from all that. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 3.00 | 0.00 | 6.40 |
| 6x800 at 6:00/mile pace with 200 recoveries |
| Hyperspeed 3 Pair 2 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail about 7:50-7:55 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail about 7:40 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ran from home to millville and out the TOU course. my mission was to deliver a cold mountain dew to Steve Anderson. Unfortunately I never found him. Did get to cheer for Paul as he turned toward the millville hill. Then I stopped at the mile 17 aid station to wait for Steve. I almost missed Allie blasting past tucked in to the middle of a pack running at a really fast pace, fortunately I was able to see her and shout some words of encouragement just in time- great race Allie! Waited awhile for Steve, figured I must have somehow missed him as the runners were now coming by at about a 7:30 pace, so started jogging back down the course on the sidewalk, careful to stay off the course itself. Stopped to talk to a neighbor for awhile, then saw Keith Anderson come by, he had torn his calf and was in a lot of pain, but refused to quit since he has finished every tou since the first, he is one tough dude. Ran with him for a mile or so then came home, then spent the day building a tennis backboard for my son's eagle project. The 20% chance of rain took a bee line right for braegger park in Providence and parked there for 4 hours. wet and cold but we got it done, except for the final painting and finishing. |
| Nike Free Run Pair 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:30 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.10 | 0.00 | 6.40 |
|
5x1000 USU track about 6:00 pace with 300 recoveries. stopped by walmart later and seeing the people there reaffirmed to me this running stuff is worth it in spite of the effort and hassle. |
| Hyperspeed 3 Pair 2 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:55 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.00 | 5.50 |
| USU track 8x400: 84, 88, 85, 86, 88, 86, 89, 78 seconds |
| Hyperspeed 3 Pair 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| 7'40" |
| Nike Free Run Pair 2 Miles: 9.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7'37" | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4x1 mile east bench w/0.25 recoveries 6:02, 6:02, 6:07, 6:11 |
| Hyperspeed 3 Pair 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 8:07 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| 8x400 on track w/100 recoveries 80-88 seconds amused myself by squishing any big fat lazy grasshopper that strayed into my lane. some would call it animal cruelty, I call it pest control. |
| Hyperspeed 3 Pair 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| PM easy |
| Nike Free Run Pair 2 Miles: 9.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| hiked up rattlesnake canyon to the top of wellsvilles. I can't believe Cody and Joe run that. I should have read this entry more carefully before going up there. At least I had long pants, my poor son's legs look like he got attacked by a cougar or something. I wouldn't try running this for anything.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:45 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 4.00 | 0.00 | 7.70 |
| 4x1mile east bench with 1:30 recoveries 6:18, 6:11, 6:14, 6:20 bleh. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 8:05 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:50 pace | |
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| | Race: |
Run for the Wounded Warrior 5K (3.1 Miles) 00:18:18, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 3.10 | 0.00 | 6.80 |
| A student in my biochemistry class told me about this race yesterday, put on at USU by ROTC so I decided to see where I am at in the 5K. Race is through campus on sidewalks, quite a few turns, but a flat pretty fast course. Pretty good turnout and for a good cause. Garmin mile splits were 5:56, 5:54, 6:07, and then about 6:15 for 0.1. I am pretty happy with this race effort since my foot hurts bad and I haven't raced since beginning of June. I won the "over 35" age group (did I mention I will turn 50 in 12 days) and got a 25 dollar gift certificate to Indian Oven, a one month family membership to Sports Academy and some other miscellaneous swag for my efforts. My student beat me by 30 seconds to take overall while a 32 year old guy from Idaho came in a few seconds ahead of me. I'll have to try to get even in another race! |
| Brooks T5 Miles: 3.90 | Nike Free Run Pair 2 Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
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USU to spring hollow via river trail. nice day.8:19 average pace
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| Hoka Bondi B Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 4.00 | 0.00 | 7.70 |
| east bench 4 x 1 mile w/2 minute recoveries. all I could muster was 6:09, 6:18, 6:07, 6:12. |
| Hyperspeed 3 Pair 2 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:30 pace |
| Nike Free Run Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| spent so much time repairing the integrator for my thermal conductivity gas chromatograph so we could do some oxygen consumption experiments that I didn't have time to run. the good news is the integrator works again and we were able to successfully make our measurements. for the loyal readers of my blog this will be very exciting news.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 8x400 USU track with 100 meter recoveries 85, 86, 86, 86, 85, 84, 86, 85 seconds |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles prov to USU water lab 7:31 pace. this is the first week I have ran over 40 miles in forever. my foot still hurts bad though. |
| Nike Free Run Pair 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:34 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| 4x 1 mile USU track with one minute recoveries. finally got in sync with training partners Carol Rowe and Paul Wolf and it helped a lot for running these painful intervals. 6:08, 6:03, 6:05, 5:49 |
| Hyperspeed 3 Pair 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 8:00 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| 8x400 USU track w/200 recoveries with Carol Rowe and a new running partner we have at USU named Kristin. Carol pushed the pace hard after I went out on a slower first lap. 84, 82, 81, 81, 80, 80, 80, 80 seconds. good to have some fast training partners. nothing else exciting except I turned 50 today. |
| Hyperspeed 3 Pair 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles @7:43 pace. my lower calves were hurting which is troublesome so i think I will take a couple days off to let them recover. the PF is really bad. Carol showed me how to tape my foot for PF so hopefully that will help in the future. I think it is time to start incorporating a day or two of water running into my regime too. |
| Nike Free Run Pair 2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| this is the workout Paul Wolf and Carol came up with for today: USU track 2 x 200, 1 x 400, 1 x800 , repeat 3 times with recovery times equal to the intervals. it was fun.
38, 38, 82, 2:44
39, 38, 80, 2:47
39, 39, 80, 2:48
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| Hyperspeed 3 Pair 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail 7:30 average | |
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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 |
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dreaded pool to give the foot some relief. kicked 20 lengths in 20 minutes then water ran 20 minutes. blech
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 4.00 | 0.00 | 7.30 |
| I was joined for my one mile interval workout on the east bench by one of my biochem students, it was great to have a faster person to push me. we ran 4 x 1mile with about 90 second recoveries on my one mile course by Lundstrom park. We played rabbit where I took a 20 second head start over my student and he still caught me, passed me, and beat me on each interval by 10 seconds. My splits were 6:01, 6:01, 6:08, and 5:59 while Thomas' were about 5:30 each.
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| Hyperspeed 3 Pair 2 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU river trail | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| Saucony Triumph 5 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| really aggravated my PF attempting intervals today to the point I can barely walk. 4+ months of this PF is enough. Looks like I am going to be calling it quits for awhile. I signed up for first dam Saturday, if I undergo a miraculous recovery I will run it. Otherwise I will cross train for two months and start fresh next year.
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| Hyperspeed 3 Pair 2 Miles: 3.00 |
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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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| | 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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| Nike Free Run Miles: 4.00 |
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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 |
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| Nike Free Run Pair 2 Miles: 5.00 |
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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 |
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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 |
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| Nike Free Run Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Hyperspeed 3 Pair 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Hyperspeed 3 Pair 2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Hyperspeed 3 Pair 2 Miles: 4.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Hyperspeed 3 Pair 2 Miles: 4.25 |
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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 |
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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 |
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| Nike Free Run Pair 2 Miles: 5.00 |
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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 |
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| Nike Free Run Pair 2 Miles: 5.00 |
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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 |
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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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| Nike Free Run Pair 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Nike Free Run Pair 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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haven't blogged in so long I got taken off of Burt's favorites list. bummer.
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Nike Free Run Pair 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1387.26 | 26.70 | 82.30 | 50.07 | 1546.33 |
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| NB 790 Pair 3 Miles: 178.45 | Asics Speedstar Miles: 185.60 | Nike Free Run Miles: 377.17 | Wave Rider 11 Miles: 6.00 | Mizuno Wave Ronin Miles: 13.10 | Hoka Bondi B Miles: 221.51 | Brooks T5 Miles: 41.00 | Saucony Triumph 5 Miles: 19.50 | Nike Free Run Pair 2 Miles: 324.05 | Asics Piranha Miles: 9.30 | Vibram Five Finger Sprints Miles: 6.50 | Hyperspeed 3 Pair 2 Miles: 103.24 |
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