sub-3 or blow-up trying

Marti Estes 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: 33.00 Year: 424.00
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: 98.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1996.85168.80137.554.752307.95
Dcracer/red Miles: 42.85Black Launch 2 Miles: 288.40Pureflow 4 Miles: 193.80Brooks Launch Black Miles: 61.00Mizuno Wave (blue) Miles: 61.00Launch 3 (red) Miles: 447.70Asics Racers (neon) Miles: 211.25Adrenalines/black Miles: 394.80Asic Neons 2 Miles: 65.60Pureflow 5 (black) Miles: 17.40Launch 2 Black Miles: 260.65Pureflow 5 Miles: 237.50
Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up and then 2 in 12:50...jogged the last 3 slowly for 6 total.

Dcracer/red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 easy miles.

4 additional miles.

 

Black Launch 2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the beach- cold and windy.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles on the beach.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.500.000.008.00

8 miles on the beach, including 2.5 @ mp.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 grueling miles on the beach. Felt fine for 9 of them and then just slogged the last 3.

Black Launch 2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6 miles running on the beach- 27 min out and 22:40 back...one of my better weeks of running in a long time.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Mile warm-up, 2 miles firm (12:51), and jogged final 3.

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

8 easy miles.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

TM workout- 4 miles, including two 1-mile repeats @ 6:27 pace.

Black Launch 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 slow miles.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

8.4 miles in the cold.

Brooks Launch Black Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

8.75 slow miles.

Black Launch 2 Miles: 8.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

6.6 easy miles.

Brooks Launch Black Miles: 6.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles.

Black Launch 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Black Launch 2 Miles: 6.00
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.

Black Launch 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 miles @ mp on the TM.

Black Launch 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6 miles AM + 6miles PM.

Brooks Launch Black Miles: 6.00Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on TM.

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 slowly.

Brooks Launch Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 miles in 12:42, and jogged 3 home.

Dcracer/red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

 

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 easy.

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

AM- 4 miles, including 6 x .25 @ Treshold pace.

PM- 3 miles slowly.

Black Launch 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Black Launch 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles.

Black Launch 2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles slow.

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

6 miles slow.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles, 6 of them @ 8min pace.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

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

6 miles easy.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

.40 mile warm-up, 7 miles in 53:09, and then .60 cooldown. Held pace with my 17-year-old and our 16-year-old finished in 50min.

Black Launch 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slowly, 3 w/my 11-year-old and 4 on my own.

Mizuno Wave (blue) Miles: 3.00Brooks Launch Black Miles: 4.00
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
8.000.000.000.008.00

8 easy miles.

Black Launch 2 Miles: 8.00
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.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

.5 miles warm-up, 7 miles @ 7:33 pace, and then .5 mile cooldown. Ran with my oldest who held pace until the final mile. She finished about 30 seconds behind me.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

.5 miles warm-up, 3 strong (7:09 pace), jogged 1, 2 strong (7:30/uphill, 7:07), and jogged the rest- 7 miles total.

Launch 3 (red) 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 Black Miles: 6.00
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
7.000.000.000.007.00

7 easy miles.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

.5 mile warm-up, 7 miles in 51:15 (7:19), and .5 cooldown.

Launch 3 (red) Miles: 8.00
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
8.000.000.000.008.00

8 miles easy.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.001.000.008.00

1 mile warm-up, 2 miles firm (7:07,7:04), .5 jog, 1 mile firm (6:39), jogged the rest of the way home- 8 miles total.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

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

6 easy miles.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5 miles@ 7:30 pace.

Brooks Launch Black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles.

Brooks Launch Black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.001.000.007.00

Ran 1-mile warm-up, 3 firm (7:04,7:03,6:50), jogged mile, ran 1 more firm (7:07) and jogged slowly home- 7 miles total.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 miles firm (6:51,6:44), and then jogged rest of the way home- 6 miles total.

Dcracer/red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles.

Launch 3 (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles.

Pureflow 4 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.003.501.0014.00

AM: 8 miles, including 3.5 @ 7min pace and 2 @7:20 pace.

PM: Jogged to track and did 4 x 400 (81,82,82,81)- 6 miles total.

Black Launch 2 Miles: 6.00Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.001.004.50

Jogged to the track. Ran 4 x 400 (78,77,77,78). Ran back home- 4.5 miles total.

Dcracer/red Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slowly.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

5.4 miles in pouring rain.

Black Launch 2 Miles: 5.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.004.000.008.00

Warm-up, 4 miles firm (7:04,6:58,6:43,6:52), jogged .5, 2 more miles firm (7:27,7:06), and cooldown- 8 miles total.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.755.00

Ran to the track, ran a few strides on the football field, ran back home- 5 miles total.

Dcracer/red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM: 6 miles slow.

PM: 6 miles, including 2 in 12:48.

 

Dcracer/red Miles: 6.00Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Jogged a mile, ran 3 miles firm (6:55,6:54,6:34) and then jogged 4 slowly- 8 total.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Ran 7 miles, moderate pace.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 miles moderate pace.

Pureflow 4 Miles: 6.00
Weight: 0.00
Race: Marti Estes 5k (3.1 Miles) 00:20:19, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.003.100.003.35

Ran a 5k today. Perfect conditions for running. Running has been down for the past couple of years, yet felt this was a relatively outcome.

Mile 1- 6:33

Mile 2- 6:46

Mile 3- ??? (do the math)

Finish- 20:19

 

Dcracer/red Miles: 3.35
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
6.000.000.000.006.00

6 easy miles.

Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.001.000.007.00

1 mile warm-up, 3 firm (7:26,7:23,7:14), jogged .5, ran 1 more firm (uphill/6:56)- did 7 miles total.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles, 2 @ mp.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

6 miles, including 4 x 800.

Black Launch 2 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 steady (7:07,7:13,7:06), and then ran 3 slowly home- 7 total.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Warm-up and then ran 5 x 1 mile w/.25 jog between miles (7:14,7:12,7:06,7:05,7:03)- 7 miles total.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Warm-up mile, ran 2 in 12:54, jogged a mile, ran 1 uphill (6:59) and jogged the rest home for 7 miles total.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy miles.

Launch 3 (red) Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.

Launch 3 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 miles firm (12:47), and jogged final 3 slowly.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up, 3 firm (7:05,6:51,6:38) and then jogged the last 3 home slowly- 7 total.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Ran 4 x 800- 6 miles overall.

Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Warm-up mile, 2 miles in 12:34, and then 3 miles slowly- 6 miles total.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

AM: 6 miles slow.

PM: 6 miles, 2 of them @ 7:23 pace.

Black Launch 2 Miles: 6.00Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy w/my 11-year-old.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.001.500.009.25

AM: 4.25, including 3 x 800

PM: 5 miles slow.

Black Launch 2 Miles: 4.25Launch 3 (red) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in Boston w/a new pair of brooks adrenalines @ 8:15 pace.

Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles- 8:20ish pace.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.001.000.003.00

3 miles, including 2 x 800.

Pureflow 4 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

 

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 miles firm (12:32), and then 3 slowly back home- 6 total.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Warm-up, followed by 3 miles in 20:52, jogged .5 and then 2 more miles in 14:04, cool-down for 7 miles total.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Paced my daughter on a 2-mile run to break 13min- did it! (6:30,6:29)

Ran 6 miles total.

 

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Recovering from illness- did 9 miles slowly.

 

Adrenalines/black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Warm-up mile, then 3 miles @ just under 7:30 pace...water break and then attempted 3-miles at a firm pace (started 7:30ish and slowed down to 7:55ish). Jogged the last mile slowly- 8 miles total. Very humid and hot!

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

6 miles easy, including 2 x .75 @ about 5k pace. 

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 firm (6:20,6:15) and then 3 more slowly- 6 total.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.500.000.0010.00

AM- 3.5 @ 7:22 and then ran slow.

PM: 3 slow miles.

Black Launch 2 Miles: 3.00Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6 miles w/my daughter...picked it up at the end to avoid lightning.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Black Launch 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

Warm-up followed by 5 x 800 @ 5k pace- 6 miles total.

PM: 6 more miles slowly.

Pureflow 4 Miles: 6.00Adrenalines/black Miles: 6.00
Weight: 0.00
Comments
From jtshad on Wed, Jun 08, 2016 at 13:50:43 from 141.221.191.225

Great run. Hope you and your family are doing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles.

Black Launch 2 Miles: 3.00Adrenalines/black Miles: 6.00
Weight: 0.00
Race: Litchfield Road Race (7.1 Miles) 00:52:30, Place overall: 178, Place in age division: 19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.507.100.000.007.60

Entered road race with family. Not in shape to race 7 miles. Did first 3 in 20:30 and just hung on for the final 4.

Asic Neons 2 Miles: 7.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.200.000.008.20

Ran 8.2 on trails.

Adrenalines/black Miles: 8.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slow.

Adrenalines/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8.5 miles slow.

Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

AM: 6 miles.

PM: 5 miles, including 2 x 1.5 @ 6:27 pace.

Adrenalines/black Miles: 6.00Asic Neons 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.

Adrenalines/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM- Ran 10 miles.

PM- Ran another 6 miles.

Ran first 60 mile week in longer than I can remember. Sunday launched my official start to a new season of marathon training. Haven't run one since Fall of 2012. I'm about 10-15 pounds above marathon shape (195), so hope to get increase mileage while maintaining a healthier diet.

Pureflow 4 Miles: 6.00Launch 3 (red) Miles: 10.00
Weight: 195.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6 miles easy.

6 more in the evening.

Pureflow 4 Miles: 6.00Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy miles.

Adrenalines/black Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles.

Pureflow 4 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Low 90's...did 1-mile warm-up, 2 miles firm (12:51), and jogged final 4 for 7 total.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

AM: Planned to go 12, but got dehydrated in low-90's heat. Did 9.

PM: Ran another 3.6 miles.

Pureflow 4 Miles: 3.60Adrenalines/black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Ran 7 miles on gym TM- 4 of them @ mp (7-7:30 pace).

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.002.250.008.00

Jogged 2 miles to track and then did 3 x 400 (83,86,85), jogged a mile, then ran 1-mile firm (6:23), jogged around town a little and then ran the last .5 @ 6:25 pace. 8 miles total.

Asics Racers (neon) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM- 9 miles slowly at the Y.

PM- 6 miles slow late at night in the pouring rain.

Pureflow 4 Miles: 9.00Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

AM- 6 miles slowly.

PM- Very hot (90's), but sun was starting to go down. Ran a mile, stretched, did 2 miles hard (6:20,6:14), jogged 2, ran 800 hard (2:53), and jogged final .5- 6 miles total.

Asics Racers (neon) Miles: 6.00Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Very hot (mid-90's) so split my long run into 2 halves. 12 miles total.

Pureflow 4 Miles: 6.00Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in the heat of the day.

Adrenalines/black Miles: 7.00
Weight: 0.00
Race: Run for Your Life 4-miler (4 Miles) 00:27:13, Place overall: 55, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.002.000.0010.50

AM- Ran 4-mile road race. Hot, humid, and hilly. Overall, felt ok about the effort. Ran mile 1 in 6:33, mile 2 in 6:40, mile 3 in 7:03, and mile 4 in 6:57. Lost alot of sweat. (had .5 warm-up)

PM- Ran 6 miles slowly.

 

Launch 3 (red) Miles: 6.00Asic Neons 2 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles.

 

Pureflow 4 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM- 4.8 miles slowly.

PM- 5 miles slowly.

Pureflow 4 Miles: 4.80Adrenalines/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly through hills.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

AM- 8 miles slow.

PM- 5.4 miles slowly in 98 heat.

Pureflow 4 Miles: 5.40Launch 3 (red) Miles: 6.00Adrenalines/black Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

AM- 1 mile warm-up (sweltering heat index), 2 firm (6:24,6:06) and three slowly back home. Pleased with the tempo run.

PM- 9 slow miles.

Pureflow 4 Miles: 3.00Asics Racers (neon) Miles: 6.00Adrenalines/black Miles: 6.00
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
3.000.000.000.003.00

3 easy miles.

Pureflow 4 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

AM- 7.8 miles slowly.

PM- 6 miles slowly.

 

Pureflow 4 Miles: 7.80Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

AM- 8 miles slowly.

PM- 5.4 miles slowly (96 heat).

 

Pureflow 4 Miles: 5.40Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM: 6 miles, including 2-mile fast tempo (12:38).

PM: 4 miles slow.

I've now lost 7 lbs in the past 5 weeks. Down to 188lbs. Would like to gradually make my way back to 180.

Pureflow 4 Miles: 4.00Asics Racers (neon) Miles: 6.00
Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

AM: 4.8 miles.

PM: 8 miles.

Pureflow 4 Miles: 4.80Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.500.003.00

3 miles that included 2 x 400 @ 6:27 pace.

Asics Racers (neon) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

9.6 miles easy.

Pureflow 4 Miles: 9.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slowly.

Launch 3 (red) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM- 3 miles slowly.

PM- 6 miles slowly.

Pureflow 4 Miles: 3.00Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.002.000.0011.80

AM- 7 miles, including 2-mile tempo in 12:50. Very hot out!

PM- 4.8 slow miles in the heat.

Pureflow 4 Miles: 4.80Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles @ 8:40 pace in the heat.

Launch 3 (red) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 8 miles.

PM: 5 miles.

Launch 3 (red) Miles: 5.00Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 6 miles.

PM: 5 miles.

Launch 3 (red) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM- 6 miles slowly.

PM- 7.5 miles.

Launch 3 (red) Miles: 7.50Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM- 6 easy miles.

PM- 5 easy miles.

 

Launch 3 (red) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy miles. Battling sickness.

Launch 3 (red) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept until 2:45pm to help overcome 24-hour-flu. Got up, ate, and then ran 10 miles slowly.

Launch 3 (red) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

AM:6 miles slow.

PM: 6 miles, including 2 @ MP.

Launch 3 (red) Miles: 6.00Asic Neons 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM:6.4

PM:4.7

Launch 3 (red) Miles: 11.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 4 miles.

PM: 6 miles.

Launch 3 (red) Miles: 6.00Asic Neons 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 6 miles slowly.

PM: 5 miles slowly.

Launch 3 (red) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy.

Pureflow 4 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles.

Black Launch 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 8 miles slowly.

PM: 6 miles slowly.

Launch 3 (red) Miles: 6.00Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 3 (red) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

AM- 5.4 miles easy. Tough week for running- it's hot + I've been battling illness.

PM- slogged through 6 miles.

Pureflow 4 Miles: 5.40Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

AM- 5 miles on hotel TM- 2 mile warm-up, 3 miles in 19:57.

PM- 1 miles warm-up, 2 miles in 12:55, and 3 moderately paced back home.

Asics Racers (neon) Miles: 6.00Asic Neons 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles slowly.

Pureflow 4 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 3 (red) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM- 4.8 miles easy.

PM- 5.4 miles easy.

Launch 3 (red) Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles.

Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.002.000.0010.80

AM- 4.8 easy miles.

PM- 1 mile warm-up, 2 miles in 12:30 (6:26,6:04), and jogged final 3 home. It was 87 degrees w/realfeel in 90's.

Launch 3 (red) Miles: 4.80Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

AM- Ran 4 x 800 @ a little bit fast than mp. 4.8 miles total.

PM- 6.2 miles slowly.

Launch 3 (red) Miles: 4.80Adrenalines/black Miles: 6.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

4.8 miles easy.

Launch 3 (red) Miles: 4.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Adrenalines/black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 miles, including 2 @ mp.

Pureflow 5 (black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

AM- 9.4 miles in the heat.

PM- 3 miles slowly.

Adrenalines/black Miles: 3.00Pureflow 5 (black) Miles: 9.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.002.000.0012.85

AM- 6.25 miles, including a 2-mile tempo in 12:27 (6:22,6:05).

PM- 6.6 miles at the gym.

Asics Racers (neon) Miles: 6.25Adrenalines/black Miles: 6.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles slow.

Adrenalines/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Adrenalines/black Miles: 6.00
Weight: 0.00
Comments
From jtshad on Thu, Sep 01, 2016 at 09:35:27 from 141.221.191.225

Getting it done. Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles slowly.

Adrenalines/black Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM- 1 mile warm-up, 2 miles firm (6:10,6:01), and then 4 miles slowly.

PM- 3 miles slowly.

Asics Racers (neon) Miles: 7.00Launch 2 Black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

5 miles on hotel TM, including 2 @ 6:27 pace.

Asics Racers (neon) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Launch 2 Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.002.000.0010.80

AM: 4.8 easy

PM: 1 warm-up, 2 firm(12:39), and jogged last 3 slowly.

Asics Racers (neon) Miles: 6.00Launch 2 Black Miles: 4.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

Pleased w/today's running results. Took a personal day off from work and had to get my wife to the airport early. Thought about skipping a run altogether, but disciplined myself to get out there. Almost stopped at mile 5, but decided to take it a little further. Got 8.4 in and then later in the day, w/weather in the mid-to-high-90's decided to venture back out- got in 6 more for 14.4 total. Didn't feel great, yet logged in some solid mileage.

Adrenalines/black Miles: 6.00Launch 2 Black Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.

Launch 2 Black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

AM: 1 mile warm-up, 3 firm (6:44,6:49,6:33), and then 4 slow miles to finish up w/8 total.

PM:

Launch 2 Black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow.

Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

10 miles, including 2 x 800 towards the end.

Adrenalines/black Miles: 7.00Launch 2 Black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles.

Launch 2 Black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Ran 1-mile warm-up, 2 firm (12:24), and finished w/4 moderately slow miles.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Ran 1 mile warm-up, 2 mp (13:51), and then 4 slowly.

Launch 2 Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

4.8 miles.

Adrenalines/black Miles: 4.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.000.005.00

5 miles, including 2 x 800 and 1-mile firm as well.

Launch 2 Black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM- 6 miles slow.

PM- 92 degrees, 1-mile warm-up, 2 miles firm (12:27), and crawled back 3 miles after having exerted myself in the heat.

Asics Racers (neon) Miles: 6.00Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.

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

6 easy miles.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

3.6 easy miles.

Launch 2 Black Miles: 3.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

.25 warm-up, .75 miles firm, .25 jog, 2.5 firm, .25 slow, 1.5 firm, .25 slow, .25 firm, jogged to the end- 7 miles total.

Launch 2 Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

AM- 6 miles slowly.

PM- 1 mile slow, 1 mile fast (5:48), 1-mile cooldown- 3 total.

Asic Neons 2 Miles: 3.00Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 mile run.

Launch 2 Black Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Ran 6, including 2nd 2 miles in 12:35, went to gym and ran 3 extra- 9 total.

Asics Racers (neon) Miles: 6.00Launch 2 Black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.500.000.005.00

5 mile run, 1/2 of it @ mp.

Launch 2 Black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

3.6 miles slowly.

Launch 2 Black Miles: 3.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 firm (12:33), and then 3 back home slowly.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM- 7 miles easy in the rain.

PM- 3 easy miles.

Adrenalines/black Miles: 7.00Launch 2 Black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles through the rain.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 in 12:34 (6:20,6:14), and jogged 3 back home.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 miles, including 4 @ 7:20 pace.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 and 5 miles.

Adrenalines/black Miles: 3.00Launch 2 Black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Launch 2 Black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.002.000.0010.20

AM- 4.2 miles slowly.

PM- 1 mile warm-up, 2 firm (12:33), and 3 slowly.

Pureflow 4 Miles: 4.20Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Adrenalines/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles slowly- 9:25 pace out and 8:25 pace back.

Launch 2 Black Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles slowly.

Adrenalines/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Warm-up mile, 2 miles firm (12:18), and 4 slowly back home.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles slow.

Pureflow 5 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles easy.

Launch 2 Black Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles at around an 8:30 pace.

Adrenalines/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

1 mile warm-up, 2 firm (12:20), and 4 slow for 7 total.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles slow.

Launch 2 Black Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slowly.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.002.500.008.40

5 x 800- 8.4 miles total.

Pureflow 5 Miles: 8.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Launch 2 Black Miles: 3.00Pureflow 5 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

6 miles, including 3 x 800.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

10 miles easy.

4 miles, including last 2 @ 6:27 pace.

Asics Racers (neon) Miles: 4.00Launch 2 Black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Launch 2 Black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 miles, including 2 @ mp.

Pureflow 5 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

6 miles at 8:40ish pace, 1 mile sub-7, and 3 really slow.

Pureflow 5 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

7 miles, including 2nd two in 12:09.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Adrenalines/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including miles 2-3 in 12:34.

Asics Racers (neon) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.500.006.00

6 miles, including 3 x 800 firm.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

Jogged a mile, ran 2 firm (6:30,6:36), jogged .25 and ran another firm/partly downhill (5:56), jogged .25 miles and ran another mile firm/partly uphill (6:48). Jogged the rest home for 7 miles total.

Asic Neons 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

Jogged a mile, ran 3 at marathon pace (7:03), jogged a mile, ran 2 more firm (7min/pace), and then jogged the rest slowly- 10.5 miles total.

Launch 2 Black Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles easy.

Adrenalines/black Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Pureflow 5 Miles: 6.00
Weight: 0.00
Race: Christian Mission Turkey Trot (3.1 Miles) 00:20:37, Place overall: 14, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.003.100.008.00

Warmed up 2 miles for the race. Haven't been in race mode for a long time, so no strong expectation.

Mile 1- 6:06 (A little fast, yet very flat and easy)

Mile 2- 6:36 (Kept almost the entire mile under 6:30 pace until hitting a steep hill on final 1/4)

Mile 3- + 7min (2 steep hills the completely took the life out of my legs...thought I had a sub-20 in me until hitting the 2nd hill, kind of lost it mentally, so probably should have finished 15-20 seconds faster).

Finishing time- 20:37

 

Asic Neons 2 Miles: 8.00
Weight: 0.00
Comments
From Glory in the long run on Mon, Nov 28, 2016 at 00:52:14 from 75.162.180.100

Good job. Some trot and some turkey and lots to be thankful for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

7 miles, including 3.5 @ mp.

Pureflow 5 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Jogged a mile, ran 2 firm (6:40,6:10), and then jogged 4 home for 7 miles total.

Asics Racers (neon) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy w/daughter at the Y.

Pureflow 4 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy.

Pureflow 5 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Pureflow 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles easy + 5 more in the afternoon.

Launch 2 Black Miles: 5.00Pureflow 5 Miles: 5.00
Weight: 0.00
Race: Running w/the Elves (3 Miles) 00:19:07, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.003.100.006.50

AM- Ran slow 3-miles in antipation of a 5k later in the day.

PM- Ran a "5k" in 19:07. I'm pretty sure the course was short. My garmin may not be perfect, but according to it my fastest mile was 6:17. The math doesn't add up. Full distance would probably have put me closer to 20 or 20:30. I'll take it though!

Pureflow 4 Miles: 3.00Asic Neons 2 Miles: 3.50
Weight: 0.00
Comments
From jtshad on Tue, Dec 06, 2016 at 14:02:42 from 141.221.191.225

Great race (take it even if you think it is short).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Pureflow 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Pureflow 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Launch 2 Black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Adrenalines/black Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.002.000.009.10

Ran 5k w/youngest daughter in 28:40. Then ran 6 miles on my own, including miles 2-3 in 12:23.

Asics Racers (neon) Miles: 6.00Pureflow 5 Miles: 3.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles at a moderate pace.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5 miles, including 2 @ 7:30 pace.

Pureflow 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

AM- 3 miles warm-up and then 4 @ mp (7:30,7:30,7:24,7:24).

PM- 6 miles slowly.

Pureflow 5 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 miles warm-up and then 6 miles firm (4 @ 7:30 pace and last 2 @ 7:24 pace).

Pureflow 5 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.502.500.0010.00

AM- ran 6 miles, including 2 in 12:32 and last .5 fast.

PM- ran 4 miles progressively increasing pace. Did last 2 miles @ 7:24 pace.

Asic Neons 2 Miles: 6.00Pureflow 5 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles in humid weather on slick trails. No ankle sprains or falls!

Launch 2 Black Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Launch 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 miles, including 3 @ 7:24 pace.

Pureflow 5 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Launch 2 Black Miles: 6.00Pureflow 5 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

2 mile warm-up and then 6 @ 7:30 pace.

Pureflow 5 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

AM- 1 mile warm-up, 2 miles firm (12:48), 3 miles slowly back home.

PM- 2 mile warm-up and then 4 @ 7:30 pace.

Asic Neons 2 Miles: 6.00Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ran 12 miles- first 6 @ 9min pace and last 6 @ 8:10 pace.

Pureflow 5 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles in just under an hour.

Pureflow 5 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

AM- 4 miles, including last 2 @ 7:27 pace.

PM- 5 miles, including last 2 uphill under 8min pace. 

Pureflow 5 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles.

Pureflow 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 brutal miles...got it done.

Pureflow 5 Miles: 13.00
Weight: 0.00
Comments
From jtshad on Sat, Dec 31, 2016 at 11:26:45 from 173.198.176.201

Happy New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles...3 on TM and 6 on trails.

Pureflow 5 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1996.85168.80137.554.752307.95
Dcracer/red Miles: 42.85Black Launch 2 Miles: 288.40Pureflow 4 Miles: 193.80Brooks Launch Black Miles: 61.00Mizuno Wave (blue) Miles: 61.00Launch 3 (red) Miles: 447.70Asics Racers (neon) Miles: 211.25Adrenalines/black Miles: 394.80Asic Neons 2 Miles: 65.60Pureflow 5 (black) Miles: 17.40Launch 2 Black Miles: 260.65Pureflow 5 Miles: 237.50
Weight: 191.50
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