sub-3 or blow-up trying

Pancakes for Pills 5k

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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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Miles:This week: 0.00 Month: 5.00 Year: 435.00
Barefoot Lifetime Miles: 114.25
K12- Black Lifetime Miles: 401.00
Kinvara 13 (blue 1) Lifetime Miles: 335.00
Kinvara 13 (blue 2) Lifetime Miles: 363.00
Kinvara 14 Neon Lifetime Miles: 384.00
Kinvara 14/teal Lifetime Miles: 334.00
Kinvara Blue/red Lifetime Miles: 109.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1603.78341.67144.655.502095.60
New Balance (blue) Miles: 111.10Dc-racers (blue) Miles: 117.30Brooks Launch/black Miles: 261.50Mizuno Wave Inspire 9 (red) Miles: 224.00Asics Dc-racer Miles: 100.25Saucony Triumph 9 Miles: 351.60Brooks Launch (blue) Miles: 345.75Barefoot Miles: 9.00Mizuno Wave (blue) Miles: 146.50Brooks Pureflow Black Miles: 403.00Dcracer/red Miles: 18.60Pureflow 2 Miles: 11.50
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles in the cold. 

New Balance (blue) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

3 miles warm-up and then 2 miles @ 6:27 pace on gym TM.

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 miles on gym TM, the last 3 @ 7:13 pace. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

5 miles on gym TM, the last 4 @ 7:26 pace. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 miles w/my oldest daughter through freezing rain. 

New Balance (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

2 mile warm-up and then 3miles @ 7:30 pace on gym TM.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 miles @ 7:30 pace on the gym TM. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

1 miles warm-up and then 4 @ 6:27 pace on gym TM. 

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles w/my oldest through strong hills at around 8:10 pace. 

Mizuno Wave Inspire 9 (red) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Four miles on the TM, then took a break to stretch, and then ran 3 miles @ 6:27 pace. 

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles w/my oldest in 59 minutes. 

New Balance (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7 miles w/my oldest in overall pace of just over 7:45.

Asics Dc-racer Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

5 miles @ 7:30 pace on the gym TM and 1-cooldown mile. 

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles w/my oldest.

New Balance (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.000.000.009.50

Ran 9.5 miles, overall @ 8min pace, yet 4 of them just under 7:30 pace. 

Mizuno Wave Inspire 9 (red) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Didn't feel all that great, so just put in 3.5 miles on gym TM. 

Brooks Launch/black Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles w/daughters- mostly 8:20ish pace. 

Mizuno Wave Inspire 9 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.503.000.005.00

2 miles warm-up and then 3 miles (6:27,6:27,6min) on gym TM. 

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on gym TM. 

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.806.200.000.007.00

10k @ 7:30 pace on TM and then .8 mile cooldown. 

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Ran outside in 20 degrees w/20mph winds (realfeel 8) in shorts, hat, and gloves.  Did most of the run @ 7:25ish pace, except for 9% grade hill and a mile's worth of trails w/snow. 

Asics Dc-racer Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

7 miles on the TM- 7:30,7:30,7:24,7:24,7:18,7:18,7:13. 

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy, sluggish miles @ the gym + weights. 

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.500.007.00

3.5 easy, crisp miles @ the gym, leading to 3.5 miles @6:27 pace- 7 total. 

Dc-racers (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.002.000.003.00

Quick run at the gym- 1 mile warm-up and then 2 miles @ 6min pace. 

Dc-racers (blue) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles w/my wife @ just over 9min pace. 

New Balance (blue) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.000.000.008.50

Ran Litchfield Road Race w/my 2 oldest in 53 minutes (just under 7:40 pace) and then jogged a "cooldown"- 8 miles total. 

Lifted weights at the gym and did another .5 miles on the TM as a warm-up. 

Asics Dc-racer Miles: 8.00Brooks Launch/black Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.806.200.000.007.00

Ran 6.2 miles on TM @ 7:30 pace and then did cooldown...followed by 20 min. on high step stairmaster. 

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on TM + weights.

Dc-racers (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.001.000.007.00

Ran 6miles on TM @ 7:30 pace and finished strong on the 7th mile @ 6:27- 7 total. 

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

2 miles warm-up and then 3 @ 6:27 pace (gym TM).

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles on the gym TM.

Brooks Launch/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles in 19 degrees @ 8:30 pace. 

Asics Dc-racer Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles in 26 degree weather. 

Mizuno Wave Inspire 9 (red) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on gym TM + weights. 

Brooks Launch/black Miles: 6.50
Weight: 0.00
Comments
From jtshad on Tue, Feb 11, 2014 at 07:53:02 from 69.20.183.178

Good start to the week! Keep it up. Hope all is well back east.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

8 miles @ 7:30 pace on the TM.

Brooks Launch/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles at the gym TM. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 miles on the gym TM @ 6:58 pace. 

Mizuno Wave Inspire 9 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.001.500.005.00

Weights at the gym + TM- 2.5 warm-up, 1.5 @ 6min pace, and then .5 mile cooldown. 

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 25 degree weather. 

New Balance (blue) Miles: 10.00
Weight: 0.00
Comments
From JimF on Sun, Feb 16, 2014 at 16:24:35 from 98.222.218.178

Nice run! Have you been surviving winter this year. Looks like it has been a tough year up there as well.

From Tom Slick on Sun, Feb 16, 2014 at 16:44:43 from 69.171.160.216

keep up the good work man, the weather will change for the warmer soon....

From rockness18 on Tue, Feb 18, 2014 at 14:06:29 from 24.191.233.12

Thanks guys...yeah, it's been a brutal winter. I try to get outside once or twice a week, but am doing a majority of running on the TM. Hope to ramp things up in the spring. Appreciate the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles + weights. 

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

1 warm-up miles and then 6 miles @ 6:48 pace on TM.

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles on TM and weights.

Brooks Launch/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

48 degrees out...got my 2nd 10-miler in this week.  Haven't done that in I don't know how long.  1st 5 @ 8:55 pace and 2nd five @ 8:25 pace- through steep, hilly course.  

New Balance (blue) Miles: 10.00
Weight: 0.00
Comments
From jtshad on Thu, Feb 20, 2014 at 17:06:00 from 141.221.191.225

Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on TM. 

Asics Dc-racer Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 TM miles at the hotel.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 TM miles at hotel. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on hotel TM.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 on hotel TM.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on hotel TM...not fun.

Mizuno Wave Inspire 9 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.503.000.0010.00

still hitting the hotel TM- 5 more miles. 

5 more miles in the evening, the last 3 @6:27 pace. 

Mizuno Wave Inspire 9 (red) Miles: 5.00Brooks Launch/black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

7.6 miles @ just over 9min pace through the Litchfield/Goshen hills. 

New Balance (blue) Miles: 7.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the TM + 10 minutes on "Jacob's Ladder" and 1,000 jump ropes. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on TM + 5mins on "Jacob's Ladder." 

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles, 1,000 jump ropes, and 10 min on Jacob's Ladder. 

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.753.750.000.007.50

Ran 7.5 miles through steep hills with my oldest 2; the first half @ 8:20ish pace and the second half @ 7:20ish pace.  Did a quick workout in the afternoon w/500 jump ropes and 5 minutes on Jacob's Ladder. 

Asics Dc-racer Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles throught the hills; just over 9min pace. 

Mizuno Wave Inspire 9 (red) Miles: 9.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in low 40's

 

New Balance (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.753.750.000.007.50

Ran 7.5 miles in 57:55 (7:43 pace)- 2nd half of it in 7:20ish pace.

Asics Dc-racer Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 slow miles on gym TM + leg workout and 1,000 steps on Jacob's Ladder (2 x 500; 10min total). 

Brooks Launch/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.503.000.005.00

Quick workout on gym TM- progressively worked towards a 6:27 pace and then kept that pace for 3 miles- 5 miles total. 

Dc-racers (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles on the TM + weights + 5 minutes on Jacob's Ladder.

Brooks Launch/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.003.000.007.00

Ran the Litchfield Road Race- 1st half at 7:30ish pace and then picked up to 6:45ish for the last 3. 

Asics Dc-racer Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

6 miles on TM @ 7:30 pace + cooldown mile- 7 total.

Mizuno Wave Inspire 9 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on gym TM + 10min on Jacob's Ladder and 15 min weights.

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

Litchfield Road Race course- 1st 6 miles @ 7:05 pace (parts of 2 miles through snow) and 1 mile cooldown.

Asics Dc-racer Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran an easy 9.5 miles though hills towards Morris and back.

New Balance (blue) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.003.500.007.50

Ran hills towards Goshen in overall 7:28 pace.  1st half was steady uphill and then rolling the way back. 

Asics Dc-racer Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

I hadn't realized my old, favorite, discontinued shoe was back and has been back for a fairly long time without me noticing- Saucony Triumphs.  Got a new pair in the mail and broke them out for a 9.5 mile run- 36 degrees.  Where are you Spring?

Saucony Triumph 9 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.500.000.008.00

29 degrees- ran 8 miles towards Goshen through the hills.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 miles on TM, 4 of them @ 7:30 pace.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on TM.

Saucony Triumph 9 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on gym TM @ hotel.

Saucony Triumph 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Ran Litchfield Road Race course @ 7:25 pace (7miles).  My 14-year-old kept w/me and my 15-year-old finished in 54:30 (7:47 pace). 

Dc-racers (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Ran the "Pie Hill" course slowly today- 12.75 miles total. 

Saucony Triumph 9 Miles: 12.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

55 degrees!  Ran 9.5 miles towards Morris and back.

Mizuno Wave Inspire 9 (red) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

60 degrees out!  Ran 5 miles @ 6:52 pace and then jogged the final 2 slowly- 7 miles total. 

Dc-racers (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

mid-40's...threw on shorts and long sleeves and ran 8 garminless miles. 

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles w/my girls in W.Virginia.

Saucony Triumph 9 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in NC.

Saucony Triumph 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on a TM in Virginia hotel.

Saucony Triumph 9 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6 miles @ 7:30 pace at gym on TM.

Mizuno Wave Inspire 9 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

Ran 6 miles in 40:06 (6:41 pace) and then jogged the final mile home- 7 miles total.

Dc-racers (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

Ran 12.8 miles in the rain @ 8:30 pace. 

Saucony Triumph 9 Miles: 12.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.000.000.009.50

Beautiful out...ran 7 miles @ 7:28 pace through the hills and then jogged the final 2.5 home- 9.5 total.

Saucony Triumph 9 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles on a beautiful day w/my beautiful wife!

Saucony Triumph 9 Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Ran 7.25 alongside two of my girls on bikes- 5 of the miles on trails and they set down their bikes to do a 1.5 mile jogging loop as well. 

New Balance (blue) Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the gym TM. 

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Ran Litchfield Road race w/my 2nd oldest @ 7:24 pace- 7 miles total. 

Asics Dc-racer Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.255.500.000.007.75

Ran 5.5 miles through the hills towards Goshen @ 7:14 pace and then jogged the final 2.25 miles nice and easy- 7.75 miles total.

Saucony Triumph 9 Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles on the TM + weights.

Brooks Launch/black Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.257.500.000.007.75

7.5 miles @ 7:25 pace through hills towards Goshen.  My 12-year-old kept a 7:30 pace, staying ahead of me until the last half mile- 7.75 miles total.

Dc-racers (blue) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles w/my oldest.  Good luck to those running Boston tomorrow!

Saucony Triumph 9 Miles: 6.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.503.000.007.00

Ran progressive warm-up on gym TM and then did 3 miles @ 6:27 pace- 7 miles total.  I'm about to break 500 miles on a pair of shoes...that will be a first (close to 190 lbs, so rarely get past 450 or so). 

Brooks Launch/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles, partly on trails and partly on road- at around 8:50 pace. 

Saucony Triumph 9 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 miles @ 7:30 pace on the gym TM.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Ran 14.5 miles @ about 9min pace. 

Saucony Triumph 9 Miles: 14.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on gym TM + weights. 

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

Ran 7 miles @ 7:42 pace. 

Asics Dc-racer Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles @ 8:25 pace and then veered into woods for 2 miles on trails and back to the road for a 1-mile cooldown- 10 total. 

Saucony Triumph 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles on TM + weights.

Brooks Launch/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 miles @ 7:30 pace on the TM (raining out).

Mizuno Wave Inspire 9 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles out towards Morris. 

Mizuno Wave Inspire 9 (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Ran 7.75 miles towards Goshen and back. 

Saucony Triumph 9 Miles: 7.75
Weight: 0.00
Comments
From jtshad on Fri, May 02, 2014 at 17:06:08 from 69.20.183.178

Nice week of running! Hope all is well with you and the family!

From rockness18 on Fri, May 02, 2014 at 20:09:16 from 24.191.233.12

Thanks Jeff! We're doing well...planning to move to NC in June. btw- great run in Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.257.500.000.007.75

Ran 7.5 miles through strong hills @ 7:24 pace + .25 mile cooldown- 7.75 miles total.

Dc-racers (blue) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles w/my wife- partly road, partly trails. 

Saucony Triumph 9 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Slogged 9.5 miles on a day in which I didn't feel like running. 

Saucony Triumph 9 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Another sluggish day, yet got 9.75 miles in + 20 minutes weights.

Mizuno Wave Inspire 9 (red) Miles: 9.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles on the gym TM.

Mizuno Wave Inspire 9 (red) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles on gym TM, including the last 2 @ 6:27 pace. 

Asics Dc-racer Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Felt miserable, but got it in. 

Saucony Triumph 9 Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on gym TM.

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles, 6 of them on trails + 15 min weights.

Mizuno Wave Inspire 9 (red) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles, just over 5 of them on trails. 

New Balance (blue) Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

3 miles @ 6:48 pace (uphill), jogged a mile, 2 miles @ 6:50 pace (rolling hills), jogged a mile, and closed with the final mile at just over 6:50 pace- 8 total.

Dc-racers (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Ran the 1st 3 miles of Litchfield Road Race at 6:44 pace and then jogged the last 4 home- 7 miles total. 

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Warmed up w/2 slow miles on the TM and then did 2 miles @ 6:27 pace. 

Asics Dc-racer Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 7 on trails.

New Balance (blue) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

5 miles on the TM, 4 @ 7:30 pace. 

Mizuno Wave Inspire 9 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 slow miles on the TM.

Brooks Launch/black Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.007.100.007.35

Jogged a 1/4 mile slowly and then did the Litchfield Road Race in 49:28- 7.35 miles total. 

Dc-racers (blue) Miles: 7.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 2.3 mile course with daughters 3 and 4 @ about 9min pace.  Than ran another 5.75 miles w/my wife- 8 total. 

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

Ran 7 miles w/intervals of 1.65, 1.35, and .5 miles @ 6:50 pace.

New Balance (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Have been sick, so missed 2 days in a row for the first time in a long time.  Decided to attempt Road Race and 3 miles in decided to turn it into 2 tempos- 3 miles @ 6:46 pace, jogged 1 mile, 2 miles @ 6:44 pace, and jogged the final home- 7 total.  Glad to get that done with!

Dc-racers (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles @ just under 9min pace through the hills- felt strong.

Mizuno Wave Inspire 9 (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

6 miles @ 7:09 pace (firm, yet very controlled) and jogged the final mile slowly- 7 total (Litchfield RR course).

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.100.000.007.10

Ran Road Race w/my daughters @ just over 7:30 pace. 

Dc-racers (blue) Miles: 7.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran an easy 10 miles through the hills by Morris. 

Mizuno Wave Inspire 9 (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 6 of them on trails.

Saucony Triumph 9 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

4 miles on gym TM, including a few intervals adding up to a mile. 

Asics Dc-racer Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles w/Ed on the road race course. 

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy miles, doing 4.5 on trails.

Mizuno Wave Inspire 9 (red) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.257.100.000.007.35

Ran the Litchfield Road Race, but am not recording this as a race.  It was real hot and my legs were crampy from the start.  Just treated it as a training run and did 7.1 miles in 52:30.  Did the same course last week in 49:30. 

Dc-racers (blue) Miles: 7.35
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three miles on tm

Saucony Triumph 9 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Ran 8 miles, half @ 5k pace in intervals...first day in our new town....Mooresville, NC.

Mizuno Wave Inspire 9 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles @ around 9 min pace.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Ran intervals incorporating mp miles- 5 miles total. 

Mizuno Wave Inspire 9 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles, 5.5 of them w/my wife @ around 9min pace. 

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Comments
From jtshad on Wed, Jun 18, 2014 at 14:28:23 from 141.221.191.225

Nice run! How did the move go? Looking forward to the new call? How is the family liking the change of scenery? Praying that the adjustment goes well for you and both congregations.

From rockness18 on Wed, Jun 25, 2014 at 10:38:41 from 68.71.190.128

Jeff,

Thanks! The new move is going well. We viewed the role in our last church as "renewal" ministry, kind of like being missionaries in New England. Sounds strange, but a lot of the churches there lack a biblical grounding. After 8 years of planting seeds that will hopefully sprout, we feel called to a much more grounded environment (especially for our girls). There is an electricity in the air and we are excited about this new opportunity (First Pres. of Mooresville, NC). Thanks for you prayers...someday I hope to cross paths in person. Love the way you live out your faith and are "running the race." Blessings! Dave

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miss in 97 heat

Mizuno Wave Inspire 9 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Ran 10 intervals of .4 miles @ threshold pace.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 97 degree heat.

Mizuno Wave Inspire 9 (red) Miles: 8.00
Weight: 0.00
Comments
From JimF on Mon, Jun 23, 2014 at 12:31:03 from 98.222.218.178

Don't know how you handle that weather. I don't do well in the heat any more. Hope you and your family are doing well!

From rockness18 on Wed, Jun 25, 2014 at 10:33:58 from 68.71.190.128

Thanks Jim...just by running slowly. Family's doing well. We just moved to NC and are still unpacking boxes. Hope all is well with you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got out earlier, so 8 miles in more managable weather- low 80's.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got up early and ran 8-miles w/my oldest two. 

Mizuno Wave Inspire 9 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Ran 5k road race course 2x...also slightly pulled groin from chuch softball game last night.  Little humbling to be the guy asking for the courtesy runner allowed once per/inning. :)

Saucony Triumph 9 Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 very slow miles...have a slightly pulled groin, so anything under 10min pace caused pain.  Probably should have rested today, but it's hard to sit still for too long. 

Saucony Triumph 9 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 painfully slow miles w/a slightly pulled groin.  Feels a tad better today than yesterday. 

Saucony Triumph 9 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Still gimpy w/the pulled groin, yet got 6.2 miles in w/the wife...very slowly.

Saucony Triumph 9 Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 miles.

Saucony Triumph 9 Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 98 degree heat.

Mizuno Wave Inspire 9 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 miles in 95 degree heat w/slightly pulled groin getting slightly better...very slow.

Saucony Triumph 9 Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8  miles in 93 degree heat w/my wife. 

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my 2 oldest in 90 heat. 

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 slow miles...groin pull becoming a little less sharp. 

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my 2 oldest.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on my own.

Mizuno Wave Inspire 9 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my 2nd oldest.

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the YMCA outdoor trail.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on my own...slightly less pain in the groin area.

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my wife...getting a little more consistent in routine. 

Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 95 degree heat on track outside gym.

Mizuno Wave Inspire 9 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles w/my 2 oldest.

Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles early morning. 

4 more in the afternoon.

Brooks Launch/black Miles: 4.00Saucony Triumph 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6 miles, including 2x800 at about a 7min pace...I have a long ways to go in getting back to normal. 

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

7 easy miles w/my oldest (early morning).

 

3.5 in the evening.

Mizuno Wave Inspire 9 (red) Miles: 3.00Saucony Triumph 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 slow miles- almost 550 miles on this pair of launches- getting a new pair today.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles.

Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles.

Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles @ the gym.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.000.000.0010.50

7 miles early...tried to pick it up for a couple of miles...groin is still a little sore, so fast for me is now like 7:50 pace. 

3.5 more miles, running w/3rd oldest.

Brooks Launch (blue) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.500.000.0010.00

10 miles total, 2.5 @ slow mp. 

Brooks Launch/black Miles: 2.00Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

Ran 2-miles...then 10.5 w/my wife, running 2 of them around 7min pace somewhere in the middle.

 

Brooks Launch/black Miles: 2.00Brooks Launch (blue) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

6 miles...3@ 7 min pace.

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 & 4 mile runs...on vacation in fl.

Barefoot Miles: 4.00Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

6 & 5.75

Brooks Launch (blue) Miles: 11.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 & 4 mile runs.

Barefoot Miles: 4.00Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

5.75 miles.

Brooks Launch (blue) Miles: 5.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles...2 of them @ 6:55 pace. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just got home from vacation...did late night 6-miler. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 slow miles.

Brooks Launch/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

2 mile warm-up, 2 miles @ 7:09 pace, mile jog, mile @ 7:30, and 2-mile cooldown- 8 total. 

Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 slow miles w/my wife. 

Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.751.500.000.0013.25

7 slow miles on my own. 

Another 6.25 w/2 of my daughters...felt very sluggish. 

Mizuno Wave Inspire 9 (red) Miles: 7.00Brooks Launch (blue) Miles: 6.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Jogged a couple miles, picked it up for 2 (6:54,6:42), jogged another mile, picked it up on an uphill (7:16), and then jogged the rest of the way back home- 7 miles total.

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Mizuno Wave Inspire 9 (red) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles w/my wife.

Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

4 easy miles. 

 

Jogged 1.5...picked it up for 2 miles (6:57, 6:36)...jogged another mile...picked it up for 1 miles (7:04/uphill), jogged the remainder for 7miles total. 

Mizuno Wave Inspire 9 (red) Miles: 4.00Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

3 easy miles at the Y.

Ran another 7...2 miles in did a tempo of 2 miles (6:42,6:36)- crawled the rest of the way.

Brooks Launch/black Miles: 3.00Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on gym TM in Dallas.

Brooks Launch/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on gym TM in Dallas.

Brooks Launch/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles.

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles.

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles.

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.002.000.007.00

Ran Fieldstone route- 1.5 warm-up, 2 miles hard (6:45,6:38), jogged .5, 1 mile firm uphill (7:18), and then jogged the rest of the way home- 7 total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.500.006.00

Jogged a mile and then did 6x800 @ 5k pace w/.5 between intervals- 6 miles total. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.001.000.007.00

Jogged 1.5, ran 2-miles firm (7:16,6:45), and then jogged slowly the rest of the way for 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Comments
From jtshad on Sat, Aug 30, 2014 at 19:03:02 from 69.20.183.178

A good week of running! When are you going after your sub-3:00?

From rockness18 on Sun, Aug 31, 2014 at 07:22:13 from 68.71.191.225

Thanks...I've moved to NC and am still working towards completing a doctorate. Once things settle, I'll ramp up the mileage again. That might be another 12-18 months. I'll be hungry again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles.

Brooks Launch (blue) Miles: 9.00
Weight: 0.00
Comments
From JimF on Mon, Sep 01, 2014 at 18:00:46 from 98.222.218.178

Nice run. How is everything in NC? Hope you and your family are adjusting to the new area.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

Ran 6 miles w/1.5 in the middle @ 6:40 pace.  Got caught in a thunderstom and found shelter for 45 minutes near a park. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles slowly.

Mizuno Wave Inspire 9 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

7 mile run w/2 mile pick-up in the middle (6:37,6:25).  I'm changing my diet and plan to circle a few race dates. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Sick today...2 miles.

Mizuno Wave (blue) Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Mizuno Wave (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.001.000.0010.00

4 and 6 miles, through in 2 x 800 in first and 1-mile tempo in 2nd. 

Mizuno Wave (blue) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Jogged a mile, ran 3 at just over 7min pace, and then jogged 3 more- 7 total.

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3 and 6 miles.

Brooks Launch (blue) Miles: 3.00Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on TM.

Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 miles on TM + 5 outside.

Mizuno Wave (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.004.000.007.25

1 miles warm-up and then 3-miles hard (6:46,6:41,6:35), stretched and then ran another mile hard uphill (6:45) and finally jogged slowly the rest of the way- 7.25 total. 

Brooks Launch (blue) Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 slow miles w/my wife.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

1 mile warm-up, picked it up for 2 miles (6:55, 6:45), quickly stretched for a minute or two and then ran another firm mile (6:27), and jogged back home for 8 miles total. 

Brooks Launch (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

4 miles, including 2 800's...6 miles...10 total.

Mizuno Wave (blue) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

mile warm-up, 2 miles faster (6:45,6:35) and then 4 back home- 7 total.

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mils w/my wife.

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

4 miles at the gym track, including 2 x 800 @ 5k pace. 

Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4 and 6- slowly.

Brooks Launch (blue) Miles: 6.00Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.7510.250.000.0013.00

Had my best distance run in over a year.  Jogged 1.25 for warm-up and then ran firm for 5.25, I'll call it mp since I've not really been running much distance for a while (7:36,7:42,7:46,7:53,7:57)...jogged .25 and then ran another 5 miles firm (7:53,7:57,7:52,7:46,7:53)...jogged then remainder to the gym for 13 miles total.  I will probably be sore for the next few days.  Haven't run more then 3 firm for forever. 

Brooks Launch (blue) Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.504.50

4.5 including .5 miles of strides. 

Barefoot Miles: 1.00Mizuno Wave (blue) Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Warmed up and then ran 2 firm (6:53, 6:42) jogged .5 and then ran firm uphill for a mile (6:51) and jogged the rest of the way home for 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles

 

Mizuno Wave (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles. 

Brooks Launch (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles...feeling quite sluggish. 

Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.255.000.000.007.25

1.25 warm-up and then 4.5 miles @ 7:35 pace and by the last half of the 5th firm mile my shoes were so drenched by a rain storm that I was going more like 8:15 pace.  7.25 miles total. 

Brooks Launch (blue) Miles: 7.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slogged 5 easy miles.

Mizuno Wave (blue) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Mizuno Wave (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Jogged 1.25 warm-up...

Ran 4 miles firm (7:49,7:47,7:40,7:31)...

stopped to stretch...

Ran another 4 miles firm (7:44,7:42,7:33,7:21)

Slogged the last 1.25 back slowly for 10.5 miles total...need to lose at least 7-8 lbs in the next month for a 5k.  Contemplating a winter marathon.  Would like to see how my body reponds over the next month or two. 

Brooks Launch (blue) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Finding steady improvement in the running.  Did 1-mile warm-up and then 3 firm miles (6:37,6:37,6:30) and then jogged the last 3 home slowly- 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

1 mile warm-up, 3 miles firm (7:44,7:39,7:26), 5-min. stretch, 3 miles firm (7:41,7:30,7:11) and then jogged 1 slow mile back to Y- 8 miles total. 

Mizuno Wave (blue) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Ran 1-mile warm-up, 3 miles firm (6:46,6:47,6:38) and then jogged back home slowly- 7 miles total. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.506.000.000.008.50

1.25 warm-up, 3-mile tempo (7:47,7:35,7:07)...stretched and started another 3-mile tempo (7:33,7:20,7:03) and then jogged the final 1.25 back to the Y- 8.5 miles total. 

Mizuno Wave (blue) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mile run w/my wife.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles run in a new pair of shoes- first 6.5 @ 8:15 pace and last 6.5 @ 9:30 pace. 

Brooks Pureflow Black Miles: 13.00
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

1 mile warm-up and then really pushed for 2 miles (6:15,6:18) and jogged the final 4 miles for 7 miles total.  Felt really good for have just having done 13 yesterday.  Tentative plan- avg. 50 miles in Nov., 60 miles in Dec., 70 miles in Jan, and go for a Feb. marathon- it will have been over 2 1/2 years.  I think I'm starting to get the itch.  Now just hoping by legs respond. 

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Mizuno Wave (blue) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Mizuno Wave (blue) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.508.000.000.0010.50

Ran 1.25 warm-up, firm for 4 miles (7:35,7:33,7:33,7:14); stopped to stretch and then did another 4 miels (7:23,7:14,7:02,6:45), and then jogged the last 1.25 for 10.5 total. 

Brooks Pureflow Black Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

Ran 12.5 miles w/my 15-year-old, 5 of them @ 7:48 pace. 

Brooks Pureflow Black Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles very slowly. 

Brooks Launch (blue) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Broke in a new pair of race shoes- 7 miles total. 

Dcracer/red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up and then decided to run 3 miles firm.  It took longer than expected in mile one to get the legs moving- I was at a 7:01 pace at .27 miles and then really tried to pick it up.  Completed mile 1 in 6:34.  Tried to maintain the leg turnover without killing myself in mile 2 and was able to manage a 6:27.  Began mile three on an uphill slant and really began to pump the legs.  I was surprised at my remaining energy level, so just kept it firm as long as possible to close mile 3 in 6:16.  Really satisfied with the effort.  Ran another 3 miles home for a total of 7 miles. 

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Comments
From jtshad on Mon, Nov 03, 2014 at 15:45:22 from 141.221.191.225

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.5010.000.000.0012.50

Ran 1.25 warm-up and then headed out toward the point.  Did 5-miles (7:49,7:48,7:50;7:49;7:47) and then stopped to stretch.  Ran back (tired legs) with strong conviction to keep the legs churning and did another 5-miles firm (7:57,7:53,7:47,7:34,6:59).  A little deceptive because I stopped a streetlights a couple times and stretched, yet still felt good about the effort.  Jogged the last 1.25 for 12.5 total. 

Brooks Pureflow Black Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles w/my 2 high schoolers. 

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 slow miles. 

Brooks Pureflow Black Miles: 8.00
Weight: 0.00
Race: Pancakes for Pills 5k (3.1 Miles) 00:20:23, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.100.0010.60

Ran a local 5k.  I'm certainly not in race shape, yet it was a good jump-start to my system.  Started too fast- mile 1 in 6min.  Paid for it throughout the rest of the race- mile 2 in 6:40 and saw a 6:57 pace part way through mile three.  Still happy to get a strong run in and placed 8th overall, 1st in age division on a fairly challenging course. 

Another 6 miles later in the day. 

Brooks Pureflow Black Miles: 6.00Dcracer/red Miles: 4.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the track @ 8:45 pace. 

Brooks Pureflow Black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Ran on a track- 2 mile warm-up, 2 miles @6:51 pace, 1 mile jog, 1 mile @ 6:29, and 1 miles cooldown- 7 total. 

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Staying near Boone, NC for study leave and did my run up and back down a mountain- 8 miles total. 

Brooks Pureflow Black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in the mountains...started very foggy, then the rain came, and soon it turned to light sleet and snow.  Not great conditions, yet felt fairly good today. 

Brooks Pureflow Black Miles: 8.00
Weight: 0.00
Comments
From Bob on Thu, Nov 13, 2014 at 17:36:41 from 70.194.80.10

Just noticed you moved. Hope all is well with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Could have had a great workout today; legs feel great!  However, I jogged 3 so that I can have a big workout w/2 of my girls tomorrow. 

Brooks Pureflow Black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran up a mountain and back w/my two oldest- 10 miles total. 

Brooks Pureflow Black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles in the morning.

Brooks Pureflow Black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Raining out, so made the most of a TM workout.  3 miles warm-up, 3 miles @ 6:27 pace (breathy in high elevation), and 1 mile cooldown. 

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

12 degrees out and slippery in the mts.  Did TM for 6.5 miles. 

Brooks Pureflow Black Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles up in the mts...can't wait to get back home. 

Brooks Pureflow Black Miles: 7.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles on a TM.

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.759.500.000.0012.25

Jogged 1-mile warm-up and then headed to the point for a 5-mile tempo (7:09,7:09,7:03,7:02,6:54)...jogged another quarter, stretched, and then attempted 5-mile tempo back (7:25,7:35,7:33,7:25, and 7:18 pace for .5)...conked out so jogged the rest of the way for 12.25 miles total. 

Brooks Pureflow Black Miles: 12.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles as a recovery run.

Brooks Pureflow Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.000.000.008.25

1 mile warm-up and then 3 firm (7:13,7:19,7:11)...stretched and then 3 firm (7:08,7:06,6:59) and then jogged rest of the way- 8.25 total.

Brooks Pureflow Black Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy miles on TM.

Brooks Pureflow Black Miles: 2.00
Weight: 0.00
Race: Deland 10 mile Turkey Trot (10.07 Miles) 01:09:13, Place overall: 28, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5310.070.000.0010.60

Did a 10 mile Turkey Trot just hoping to be able to hang in for anything after 6-7 miles. Here are the splits...

Mile 1- 6:37

Mile 2- 6:50

Mile 3- 6:48

Mile 4- 6:59

Mile 5- 6:56

Mile 6- 6:57

Mile 7- 6:56

Mile 8- 6:53

Mile 9- 6:57

Mile 10- 6:54

Very pleased w/the outcome.  Surprised to be able to keep sub-7 min. Great building block for preparing towards potential marathon...this run actually happened on Thursday. 

Brooks Pureflow Black Miles: 10.60
Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 27, 2014 at 17:51:22 from 64.134.230.195

Ten miles? That's quite bit longer than your average Turkey Trot.

Congrats on the fine time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mile run...Wednesday's run actually happened on Thursday.  

Brooks Pureflow Black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 sluggish miles w/my oldest 2.

Brooks Pureflow Black Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.256.000.000.008.25

Jogged 1 mile, ran 3 firm (7:08,7:10,6:54)...stopped to stretch...ran another 3 firm (7:02,6:55,6:56)...jogged the last 1.25 as a cooldown- 8.25 total. 

Tough run, a little warm out (70) and the legs were still tight from last week. 

Brooks Pureflow Black Miles: 8.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.001.000.008.00

Ran w/my 2nd oldest...1 mile warm-up...three miles firm (7:10,7:30,6:15), and then 4 miles slow- 8 miles total.  Legs are really beginning to respond to harder workouts.  Steady patience in my progression is beginning to pay off. 

Brooks Pureflow Black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles @ just under 8:45 pace.

Brooks Pureflow Black Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles towards the Point and back. 

Brooks Pureflow Black Miles: 8.50
Weight: 0.00
Race: Running of the Elves (6.45 Miles) 00:43:56, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.550.006.450.007.00

Ran a frustrating road race, but will just treat it as a training run.  There was a night time 5k/10k race that was close to home and had the distance I was looking for.  Was a little nervous when my name was not with the 10k folks...they were cooperative and switched me from 5k to 10k without trouble.  Then when I began asking volunteers about the course, I was receiving mixed reponse on questions as simple as where's the starting line.  When I saw a few serious runners with headlamps, I realized maybe I could get lost on the course.  An organizer assured me that there would be like 75 volunteers in place that would make it impossible to get lost.  Lined up and felt it would be important to stick with a group who seemed to know where they were going.

First 5k went fairly smoothly...my watch said 6:22 for mile 1 and 6:32 for mile 2...the neighborhoods were dark, volunteers were definitely alongside the course, and I stuck with a group of 4 that seemed near my age.  As we reached the 3-mile marker, all 4 runners that I was with peeled to the right to finish a 5k...I was told to go straight around the buses.  As I rounded the buses, someone yelled for me to turn back, I had gone too far...I quickly got back on course and started loop 2 on the same 5k course.  From this point to the end, I never saw another 10k runner.

On my second loop, I noticed at each turning point there were volunteers on both sides of the road, so I'd yell "10ker!" and they'd all wave and then I'd go "Right or left" and would have to pause to hear a response before turning.  After a mile and a half of this, I caught the 5k stragglers and would have to work hard (in the dark) to get the attention of "course guides" to tell me which way to turn.  Got off track maybe 3-4 times and then notice my watch beep 6 miles well before the finish line.  Was shocked to see my time at 43:56, but then looked down to see that my watch said 6:45 miles.  Not sure what my splits were after mile 2, but I felt I was keeping 6:35-40 pace and then just slowing down at each corner to figure out where to go next.  I've plugged 6:45 into the running calculator to get a better since of pace for the sake of adding to my training log.  Was also surprised to find out I was 4th overall.  Probably alot more "fun run" type people who really enjoyed the race, so tried to keep it positive and will probably not return.  At least I got a good training run in. 

Dcracer/red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

One mile warm-up, 6 x 800 @ 6:45 pace (alongside my 2nd oldest to help her with a workout) and then an extra 3 miles at the end- 9 miles total. 

Brooks Pureflow Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.000.000.008.50

1 mile warm-up, 3 miles @ 7:21 pace, and then another 1.5 for 8.5 miles total. 

Brooks Pureflow Black Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.005.0012.25

My 15-year-old made huge progress over the past year and has now hit a plateau.  She was at the verge of breaking 21 minutes for a 5k in September and now is struggling to break 23 minutes.  Her base is real strong- ran 10 miles @ 7:45 pace a couple week ago.  So this week I've been doing workout with her to get the leg turnover going.

Ran 1-mile warm-up with her and then did 400 x 20 at the track- all between 95 and 99 seconds- did the 2nd 10 faster than the 1st 10- her 19th was the 2nd fastest of all 20 laps.  Jogged home for 12.25 miles total. 

Brooks Pureflow Black Miles: 12.25
Weight: 0.00
Comments
From JimF on Mon, Dec 15, 2014 at 13:26:15 from 98.222.218.233

Nice to be able to run with your daughter. Good job working with her and great to hear that she is doing so well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 slow miles.

Mizuno Wave (blue) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

4.2 slow miles.

Another 6.2.

Brooks Pureflow Black Miles: 10.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.750.000.0010.75

1 mile warm-up and then ran 5.75 firm w/my 15-year-old (7:32 pace for first 4 and then just hung on around 7:45-8min pace), jogged another 4 to make it 10.75 total. 

Brooks Pureflow Black Miles: 10.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 slow miles.

Brooks Pureflow Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.001.000.009.00

Ran 1 mile warm-up, picked it up for 2 miles (7min, 6:40min), and jogged the rest for 9 total. 

Pureflow 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 miles slowly.

Pureflow 2 Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles through golf course w/daughter- very sluggish today.

Brooks Pureflow Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles w/my oldest 2...1.25 warm-up, the next 10 @ 8:15ish pace and then jogged slowly the last segment. 

Brooks Pureflow Black Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Ran 10 miles w/my 2nd oldest, including three 1 mile repeats at mp (7:22 avg). 

Brooks Pureflow Black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on golf course path w/2nd oldest.

Brooks Pureflow Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 more miles on the golf course paths w/2 oldest.

Brooks Pureflow Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

1 mile warm-up, wanted to do 3 @ 5k pace, but ran out of steam on 1st half of mile 3- 6:22,6:24,6:16 for the last .5...jogged the rest for 8 miles total.

Brooks Pureflow Black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran an easy 7.5 w/family in WV. 

Mizuno Wave (blue) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Slogged 14 miles w/my 2 oldest- first 11.5 @ about 8:20-30 pace and then just crawled the rest of the way.

Brooks Pureflow Black Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles.

Brooks Pureflow Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles.

Brooks Pureflow Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1603.78341.67144.655.502095.60
New Balance (blue) Miles: 111.10Dc-racers (blue) Miles: 117.30Brooks Launch/black Miles: 261.50Mizuno Wave Inspire 9 (red) Miles: 224.00Asics Dc-racer Miles: 100.25Saucony Triumph 9 Miles: 351.60Brooks Launch (blue) Miles: 345.75Barefoot Miles: 9.00Mizuno Wave (blue) Miles: 146.50Brooks Pureflow Black Miles: 403.00Dcracer/red Miles: 18.60Pureflow 2 Miles: 11.50
Weight: 190.00
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