| Location: Mooresville,NC, Member Since: May 01, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 2007 Highlights: Litchfield Road Race (7.1) in 58:36
2008 Highlights: New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30
2009 Highlights: Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09
2010 Highlights: Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59
2011 Highlights: Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05
2012 Highlights: Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).
Personal Records
1-mile: 5:39/track (2008)
5k: 19:05/Jingle Bell (2011)
10k: 39:58/road race (2010)
20k: 1:23:59 (2010/New Haven)
1/2 marathon: 1:28:35 (2011/Ghost Trail)
marathon: 3:06:59 (2010/Philly)
Short-Term Running Goals: Sub-3:05 marathon in Fall
Sub-1:23 in New Haven 20k
Sub-46 min in Litchfield RR
Sub-19 in 5k
Sub-5:30 in mile
Upcoming Races:
TBD
Long-Term Running Goals: sub-3hr marathon
sub-5:15 min mile
become a competitive master's runner
win age division in smaller marathon
Personal: Married w/six daughters (9 year age span)
Pastor a church in NC
Enjoy travel and recreation with family
Began running in November of 2007
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 276.75 | 39.75 | 24.00 | 27.25 | 367.75 |
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| Saucony Progrid Rides Miles: 167.83 | Barefoot Miles: 43.00 | Mizuno Wve Inspire 5 Miles: 51.75 | Saucony Tangent III Miles: 75.42 | Saucony Trigon 5 Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 quick miles out next to the Chesapeake Bay. |
| Saucony Progrid Rides Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 1.00 | 1.50 | 11.00 |
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Arrived at hotel at 1:30 am...wide awake, so put a quick 5 miles in on the TM at 2:15 am. Ran barefoot on the beach in the evening. Alternated fast miles- 6:55, 6:26, 5:40! (wind was at my back).
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| Barefoot Miles: 6.00 | Saucony Progrid Rides Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 mile run in the morning followed by 4 in the early evening. |
| Barefoot Miles: 2.00 | Saucony Progrid Rides Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| 7 mile run in the morning then 6 miles in evening barefoot on beach...3 threshold (6:09, 6:08, 6:01) |
| Barefoot Miles: 6.00 | Saucony Progrid Rides Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Five miles in the morning (TM) and 6 in the afternoon on the beach. |
| Barefoot Miles: 6.00 | Saucony Progrid Rides Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 3.00 | 14.00 |
| Five miles in the morning, 3 of them at 6:40 pace. 9 miles in the afternoon on the beach- first 6 alternated "fast miles" with 3 @ sub-5:45. Did the final 3 miles with my wife. |
| Barefoot Miles: 9.00 | Saucony Progrid Rides Miles: 5.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Got 12 miles done in the morning- very hot and humid...ran 5 in the afternoon with my wife on the beach. |
| Barefoot Miles: 5.00 | Saucony Progrid Rides Miles: 12.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 3.00 | 12.00 |
| AM: 5 miles on TM w/final 3 @ 6:40 pace. PM: 7 miles on beach- alternated pace w/3 miles under 6min. Good week of running...hopefully have my base back from 2 weeks off in Africa.
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| Barefoot Miles: 7.00 | Saucony Progrid Rides 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 2.00 | 13.00 |
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Warmed up 3 miles, ran 2 mile repeats (5:56 each) and then cooled down with a couple miles. (Hotel TM)
PM: 6 miles on the worst hotel TM ever...still got 'em in though. |
| Mizuno Wve Inspire 5 Miles: 6.00 | Saucony Progrid Rides Miles: 7.00 |
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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 |
| In VA today...96 degrees at 6:30pm. Attempted track workout. Warmed up 2 miles, did 4x440 w/1 lap recovery (76, 82, 79, 84). Brutally hot- 96 degrees + humidity. Drank water and then did 8 x 100 strides with 100 recovery in between. Glad to get this one done with. |
| Barefoot Miles: 2.00 | Saucony Progrid Rides Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in VA before our final stretch on the road. |
| Saucony Progrid Rides Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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Felt a bit sluggish today, yet still wanted to get in a longer "tempo". Started with 1-mile warm-up and then ran 5 miles through the hills to Morris in 35:53 (7:11 pace). Mile 5 was mostly uphill and I began to sweat like a bear. Took a two minute break and headed back through the hills into town in 36:20 (7:16 pace)...a bit tough with my squishy shoes- felt 5lbs each. Legs were dead at the end, yet happy with the effort.
Weight: 180 lbs (Hope to be low 170's by mid-October) |
| Saucony Tangent III Miles: 11.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
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late AM: 10 miles through the hills- hot, humid, and a definitely difficult towards the end...I'm looking forward to milder temperatures.
PM: An easy 7.5 miles. |
| Saucony Tangent III Miles: 7.50 | Saucony Trigon 5 Miles: 10.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 2.00 | 3.00 | 9.75 |
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Decided to get a weight workout in at the gym + a little running. Did free weight squats for the first time since Boston...may need to work them in a little more with light weight. Ran 4 miles on the TM- 2 warm-up + 2 at 6:15 pace. Hope to run again early evening...
Got a little speedwork done in the evening on our TM...way too humid/hot to stay on very long...even changed my socks. Ran a 6min pace for 3 miles, broken up with .25 mile jogs (1.5, .25. 1.0, .25). Good part...my energy level feels up again. |
| Mizuno Wve Inspire 5 Miles: 4.00 | Saucony Tangent III Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 2.00 | 0.00 | 0.25 | 8.00 |
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Sore today from yesterday's squats + speedwork. Ran 2-miles down to the track and then ran 3 miles on the track (7:28, 6:36, 6:26)...got a drink of water between miles 2 and 3- absolutely soaked with sweat. Did an extra 400 at just under 6min pace to help my legs get more used to the feel of speed. Ran another 3/4 "cooldown" on the track and then 2-miles home. Part way through the workout, a fox began to circle around the track and then poked his head inside the fence. I charged him with a handful of rocks and he backed away...probably just curious, but I was still uncomfortable with how close he got.
I'm now hoping to get in as many miles close to 6:30 as possible. Even on slower days want to get a minimal of 2 under 6:40. I did that last summer with 7:30/pace and times began to plummet. Also, getting more disciplined with the diet. My first test for Fall will be a 20k on Labor Day (I'm nowhere near ready, but am now starting to get into competitive mode). |
| Mizuno Wve Inspire 5 Miles: 8.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Ventured out to do a 12-mile run, however, brutally hot and shut down things early. May try to go again after dinner. Hit the TM in sweltering humidity/heat. Did 2 mile warm-up followed by 2 miles in 12 minutes. |
| Saucony Tangent III Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 2.50 | 12.00 |
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AM: Got out early and decided to get my 6:30 pace miles done right away...jogged a quarter and then did 2 in 12:52 (first mile had downhill). Did 3/4 miles on track and head back home for 5 miles total.
PM: Way too hot, so went to the gym for TM and weights. Did 2 mile warm-up, 2 mile progression run (up to 6min pace), and then 2.5 miles at 6min pace...finished off with 1/2 mile "cooldown". Spent 15 min on weights doing legs. 12 miles total today. |
| Saucony Tangent III Miles: 5.00 | Saucony Progrid Rides Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.00 | 3.00 | 11.50 |
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2-mile warm-up on TM...15 minutes with weights. Ventured out for a run in the woods, kept a slow pace for 2 miles, picked it up for 1 (6:10), and then coasted back to the gym. Closed things out with one final mile on TM to get the legs moving a bit and did .5 at 6min pace and then closed with "cooldown". Really would have loved to have the entire run outside, just too hot a time of day. 7 miles total...
Had time for a quick workout on TM in basement, blazing hot. Did 1-mile warm-up followed by 5x800 (3min, 2:58, 2:56, 2:54, 2:53) with 1/4 mile jog between sets. Felt good throughout, very controlled, and would have kept going if my shoes weren't squishing so much and the TM wasn't getting dangerously slippery. Legs feel good and I'm optimistic about peaking at the right time for a mid-October marathon. Hope to keep throwing in daily 6minute bursts + stretch the runs out a bit this weekend. |
| Saucony Tangent III Miles: 4.50 | Saucony Progrid Rides Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 2.00 | 15.00 |
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Got my first workout in at the gym on the TM- ran 3 easy, 3 @ 6:27 pace, and finished with "cooldown" mile.
Ran with my 4-year-old in a 3k (1.9 miles)...she did it in 22:07 and came in 2nd place for 5 and under (turns 5 in January)...came home and did TM work-out...1-mile warm-up, 2 miles @ 6:22 pace...5 minute break to take my shoes off and sweat (so as not to get too squishy)...back on the TM for 2 miles @ 6min pace and then a 1-mile "cooldown"...6 minutes is beginning to feel alot easier...plan to spread out these runs over the next couple of weeks...maybe do a 5-miler at 6-minute pace by September?? |
| Mizuno Wve Inspire 5 Miles: 2.00 | Saucony Tangent III Miles: 6.00 | Saucony Progrid Rides Miles: 7.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran a 12-mile loop at comfortable pace in 1:41:27 (8:27/mile). May run very light in afternoon...hoping for 20-miler tomorrow if weather permits. |
| Mizuno Wve Inspire 5 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Planned on meeting with Ed and John @ 6:30 to do a 20-miler. It was raining and the forecast was for scattered thundershowers. Being in serious need of a long run, I decided to hit the TM at the gym for 20. It was a little crowded, so hoped to break it up in 3 runs of 6.66.
Round 1: 6.66 miles in 51:40 (7:45 pace...how am I going to do this?)
- 30 second break to switch machines and quickly switch shoes-
Round 2: 5.34 miles in 38 flat (7:12 pace...woman pointed out I had exceeded my time limit)
- 5 minute break to wait for new machine + drink gatorade and switch shoes/socks/shirt-
Round 3: 8 miles in 58:10 (7:16 pace...noticed the woman who took my machine exceeded the time limit as well...oh well, we both were still happy)
Overall did 20 miles in 2:27:50 (7:24 pace)...1st time ever doing this distance on a TM...hopefully the last.
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| Saucony Tangent III Miles: 14.67 | Saucony Progrid Rides Miles: 5.33 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5-miles outside at a 7:25 pace. |
| Saucony Progrid Rides Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 1.00 | 2.00 | 0.00 | 17.00 |
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Ran 10 miles outside at a slow pace (8:40ish) and did one mile at 6:53 pace.
Did 6 miles on the TM with final 2 @ 6:27 pace. |
| Saucony Tangent III Miles: 11.00 | Saucony Trigon 5 Miles: 6.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
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Ran with Rick at lunch. Pretty slow, even walked for a stretch, yet had a great time catching up with him and hope to see him start running regularly again...6 miles total.
Hit the TM in the evening...ran the first 5 at an 8:30 pace and then cranked up the last 3 to 6min pace, holding on for the final 3 miles...8 miles total. |
| Saucony Progrid Rides Miles: 14.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 6.00 | 0.00 | 0.00 | 15.25 |
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Did 2 tempo runs followed by 1-mile "cooldown"...
4.5 miles: 31:40 (7:02 pace)
- 3 minute rest-
4.25 miles: 29:56 (7:03 pace)
- 1 mile "cooldown" (9ish pace)-
9.75 miles total w/6 miles at around mp...
Ran 5.5 on TM @ 8:30 pace. |
| Mizuno Wve Inspire 5 Miles: 9.75 | Saucony Progrid Rides Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
| Not much time to run today. Decided to make the most of a small window. Hit the TM in our basement and did 1 mile warm-up, 2-mile tempo (6:27 pace), 2-minute breather, and a 2nd 2-mile tempo (6:27 pace). Hope to get a good weekend of running in. |
| Saucony Progrid Rides Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 4.75 | 0.00 | 0.00 | 13.00 |
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Jogged 2 miles down to the track (8:45pace), picked up the pace for a mile on the track (7:45), and then put it into slightly faster than marathon pace for 4 miles on the track (27 min/6:45 pace)...stopped for a drink of water jogged a quarter, ran 3/4 at 6:45 pace and then jogged 2 miles home.
3 slow miles on the TM...just a recovery run before a long one tomorrow. |
| Mizuno Wve Inspire 5 Miles: 10.00 | Saucony Progrid Rides Miles: 3.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Once again, pouring rain on the day I desire to get a long run in. Decided to go out anyway. Began with a 12-mile loop and by mile 5 my legs felt like I had 5lb weights strapped to them- thoroughly soaked! Did the first loop in 1:31:31 (7:38 pace)...Quickly changed clothing- shorts, shirt, shoes, socks, and ventured out on an 8-mile loop. New from the beginning it would be tough. Just kept a slow steady pace and finished the loop in 1:07:09 (8:24 pace). No records broken today, yet satisfied with getting the distance in on a difficult day. |
| Saucony Trigon 5 Miles: 8.00 | Saucony Progrid Rides Miles: 12.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Having completed a 20-miler yesterday, was surprised by how strong I felt today. Ventured out to the track (2-miles), ran 1-mile at an 8-mile pace and then kicked up the pace a bit for 3-miles (6:36, 6:44, 6:30)...my family met up with me at the track, so I ran a mile with my 9-year-old before jogging 2-miles home (still felt zip in the legs, so picked it up towards the end). 9-miles total today and beginning to feel good. |
| Saucony Progrid Rides Miles: 9.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 4.00 | 0.00 | 18.00 |
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Beautiful day to run. Lifted weights very briefly at the gym and did a 2-mile warm-up on the TM. Headed out to Morris and back and broke it into two 5-mile tempos. 1st 5 miles: 35:18 (7:04 pace...1st 4 miles were mp and mile 5 was 100% uphill, so I counted it as mp) - 2min break- 2nd 5 miles: 34:08 (6:50 pace...overall, the ran 6:57 pace for 10 miles and just under 6:50 if you take away mile 5) Feeling a bit of a breakthrough in my training. No aches or pains and plenty of time to take it up a notch for my October marathon.
Alright, back to the evening TM routine...2 mile warm-up followed by 4 miles in 24 minutes (6min pace). Definitely the longest I've held 6-minutes on anything over 40-50 mile weeks. Tomorrow will be a recovery day. |
| Saucony Progrid Rides Miles: 12.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 276.75 | 39.75 | 24.00 | 27.25 | 367.75 |
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| Saucony Progrid Rides Miles: 167.83 | Barefoot Miles: 43.00 | Mizuno Wve Inspire 5 Miles: 51.75 | Saucony Tangent III Miles: 75.42 | Saucony Trigon 5 Miles: 24.00 |
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