| 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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Click to donate
to Ukraine's Armed Forces
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1959.40 | 351.85 | 271.10 | 0.00 | 2582.35 |
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| Saucony 9/white Miles: 80.25 | Silver Kinvara Miles: 100.00 | Nike Free RN Miles: 19.00 | Brooks Anthem 2 Miles: 29.00 | Brooks Adrenaline Blue Miles: 275.00 | Kinvara/neon Miles: 476.35 | Kinvara 10 Red Miles: 340.25 | Kinvara 11 (yellow) Miles: 411.50 | Freedom ISO (black) Miles: 159.50 | Kinvara 10/black Miles: 313.00 | Kinvara 10 Silver Miles: 306.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 in 13:01, 1 mile slow, 2 x 800 firm- 6 miles total.
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| Saucony 9/white Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 12:54.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy.
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| Brooks Anthem 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 4 + 6- including 2 miles in 12:46.
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| Brooks Anthem 2 Miles: 4.00 | Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 7 miles, including 2 in 13:57.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6 miles- 3 of them firm.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3+6.
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| Nike Free RN Miles: 3.00 | Brooks Adrenaline Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| 5.5 miles- 2 of them straight up a mountain. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
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| Silver Kinvara Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, 2 of them at 6:36 pace. |
| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. |
| Brooks Adrenaline Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| Brooks Adrenaline Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 5.50 | 0.00 | 7.00 |
| Ran 7 miles- 5.5 @ approx. 7:30 pace.
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| Silver Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles easy.
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| Brooks Adrenaline Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Brooks Adrenaline Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| Brooks Anthem 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| Brooks Anthem 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at just under 8:30 pace.
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| Silver Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at 9 min. pace.
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| Brooks Adrenaline Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles- 3 of them at 7:30 pace.
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| Saucony 9/white Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles- 6 of them at 8:08 pace.
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| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the TM.
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| Saucony 9/white Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy.
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| Brooks Adrenaline Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| Brooks Adrenaline Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 3 @ 7:30 pace.
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| Saucony 9/white Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 4 @ 7:30 pace.
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| Saucony 9/white Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 7:30 pace.
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| Saucony 9/white Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles slowly.
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| Brooks Adrenaline Blue Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 3 + 6- 3 @ mp.
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| Nike Free RN Miles: 6.00 | Saucony 9/white Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3+6 easy.
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| Saucony 9/white Miles: 3.00 | Brooks Adrenaline Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| Warm-up of .5 miles, 6 firm (7:11,7:14,7:16,7:42,7:44,7:15), .5 cooldown.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.50 | 0.00 | 0.00 | 9.00 |
| 3 + 6- 4.5 @ 7:30 pace.
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| Saucony 9/white Miles: 3.00 | Kinvara/neon Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Brooks Adrenaline Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.50 | 0.00 | 0.00 | 8.50 |
| 3.5 + 5- 2.5 @ 7:30 pace.
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| Saucony 9/white Miles: 3.50 | Kinvara/neon Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| Saucony 9/white Miles: 3.00 |
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| | Race: |
Palmetto Bluffs 1/2 Marathon (13.1 Miles) 01:39:11, Place overall: 20, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 13.10 | 0.00 | 0.00 | 13.35 |
| Entered a 1/2 marathon. Wasn't fully prepared, yet hit the starting line feeling healthy. Garmin wouldn't start, so simply ran by feel. Absolutely no clocks on the course, so had no idea what my finishing time would be. My goal was 1:40, so a 1:39:17 felt great! I hope this will be a building block towards better training and faster times. I'm up to running 35/per week (a long ways from the 70 mi/weeks I used to run).
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| Kinvara/neon Miles: 13.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Saucony 9/white Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 1.00 | 0.00 | 11.50 |
| 4 + 7.5
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| Saucony 9/white Miles: 7.50 | Kinvara/neon Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles, including 2 x 1 mile (7:15, 7:01). A little sore from Sunday, but feeling overall pretty good. Hope to drop 10-15 lbs over the next 2 months and get serious again with running. My 50th is in May.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slow. |
| Saucony 9/white Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles- 2 firm (7:14,7:04). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. Felt a little sluggish today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy.
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| Brooks Adrenaline Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 3 firm (7:27, 7:22, 7:10).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles- 2 of them in 13:24. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Brooks Adrenaline Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| AM- 6 miles, including 2-mile tempo in 13:17.
PM- 6 miles easy. |
| Silver Kinvara Miles: 6.00 | Kinvara/neon Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Saucony 9/white Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 mile tempo in 13:21.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 mile tempo in 13:05.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Silver Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 5+5.25. |
| Saucony 9/white Miles: 5.25 | Brooks Adrenaline Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including a 2 mile tempo in 13 min. flat. Slowly building a stronger base and improving tempo times.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 4 miles, including a 2 mile tempo in 12:59.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm- 7:47, 7:30, 7:20, and then 3 slow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Brooks Adrenaline Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 1 mile warmup, 2 hard in 12:50, and then 5 easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 3 + 6, including a 2-mile tempo in 12:42.
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| Kinvara/neon Miles: 6.00 | Kinvara 10 Red Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. |
| Kinvara 10 Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including a 2 miles tempo in 13:09.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles including five 1-mile repeats- 7:24, 7:11, 7:11, 7:21, 7:07 (final mile broken up at street light).
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| Kinvara 10 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 8 mile run, including 2 miles of farlecks. |
| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| am- 6 miles, including 2 firm in 13:08.
pm- 5 miles slow.
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| Kinvara/neon Miles: 6.00 | Kinvara 10 Red Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Silver Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:03.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 8 miles, including 3 @ 7:20 pace.
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| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles- 2 of them in 12:42. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Brooks Adrenaline Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Kinvara 10 Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 1 mile warm-up, 2 firm (6:48,6:46), jogged another mile slow, and then two 1-mile repeats (7:04, 6:55) slightly uphill.
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| Kinvara 10 Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| AM- 6 miles easy.
PM- 6 miles, including 4 x 800 @ 6:40 pace.
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| Brooks Adrenaline Blue Miles: 6.00 | Kinvara/neon Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 2 @7:42 pace. |
| Kinvara 10 Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Brooks Adrenaline Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 3 miles easy, 2 firm (12:52), and 3 extra easy.
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| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Brooks Adrenaline Blue Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Kinvara 10 Red Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 8 miles, including 2 firm in 12:58. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including a 3 mile stretch @ 7:32 pace. |
| Kinvara 10 Red Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| 8 miles, including 2 x 1 mile @ 7:20 pace + an 800 @ 7:22 pace. |
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Brooks Adrenaline Blue Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles, including a 2 mile tempo in 12:47. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Brooks Adrenaline Blue Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 0.00 | 8.00 |
| 1 mile warmup, 2 @ 7:21 pace, two 1-mile repeats (7:05, 6:28), 3 slow. |
| Kinvara 10 Red Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| 1 mile warm-up, 2 firm (7:29,7:06), and then 4 slow back home.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 miles firm (7:43, 7:23, 7:45, 7:28), and then 4 slowly. |
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 2 firm (7:29,7:27), and then 5 slow.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 3- mile warm-up, 2 firm (6:19,6:17), and then back home slowly for 8 miles total.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hiked a mountain with family for 2 1/2 hours. Didn't jog, yet felt the benefit equivalent to 8-10 miles. I'm counting it as 5.
|
| Brooks Anthem 2 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 1 miles warm-up, 3 firm (7:20, 7:18, 7:25), and then 4 slow.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles slow.
|
| Brooks Adrenaline Blue Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile easy, 4 miles firm (7:37,7:33,7:43,7:33), and then 3 miles slow.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 miles warm-up, 4 miles firm (7:44,7:37,7:27,7:25), and then 3 slow.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. Really slogged through it in the heat.
|
| Kinvara 10 Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM- 1 mile warm-up, 2 strong (6:32,6:26), and then 3 slowly back home.
PM- 7 miles easy.
|
| Brooks Adrenaline Blue Miles: 7.00 | Kinvara/neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. |
| Brooks Adrenaline Blue Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 1 mile warm-up, 3 firm (7:11,7:09,7:04), and then 4 slowly.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 10 Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the absolute pouring ran...1st mile warm-up, 4 firm (7:29,7:26,7:40,7:27), and then 3 back home slowly.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 2 firm miles (7:29,7:16).
|
| Kinvara 10 Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| .5 mile warm-up, 6 firm (7:31,7:18,7:18,8:14,8:04,7:50), .5 cooldown- all in the pouring rain.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. Very hot out!
|
| Kinvara 11 (yellow) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 1 mile warm-up, 4 firm (7:34,7:29,7:44,7:11), and 3 back home easy.
PM- 6 miles easy.
|
| Kinvara/neon Miles: 8.00 | Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 warm-up, 3 firm (6:53, 6:46, 6:41), and the 3 home slowly. Really starting to feel close to good running shape for the first time in over 6 years. This pandemic has helped me to focus on better discipline in both eating and running. Hopefully I can keep this up through summer.
|
| Kinvara 10 Red Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| AM- Cracked out a new pair of Freedom Iso's from Saucony. Never used them. Like kinvara's so hope to find them similiar w/tad bit extra cushioning as I anticipate moving towards long-run training. Ran 7 slowly.
PM- Another 6 miles, including 2 mile tempo at 7:26 pace. |
| Kinvara 11 (yellow) Miles: 6.00 | Freedom ISO (black) Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (7:05,7:01,6:51), and then 3 slowly.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles slowly.
|
| Freedom ISO (black) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 2.00 | 0.00 | 12.00 |
| AM- 6 miles, including 2 in 12:53. PM- 6 miles, including 3 firm- 7:36, 7:23, and 7:15. 60 for the week! |
| Kinvara/neon Miles: 6.00 | Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
|
| Kinvara 10 Red Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. |
| Kinvara 11 (yellow) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 2x2 miles firm (7:04,6:59,7:03,7:13), and then 3 slow. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles slowly in mid-80's + high humidity. Tired, but good tired. Felt strong throughout. Was able to squeeze my belt an extra notch today. Have lost 10 lbs in the past month- feeling good!
|
| Kinvara 11 (yellow) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 morning + 6 in the evening. |
| Kinvara/neon Miles: 6.00 | Kinvara 10 Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles slowly in 90 degree heat.
|
| Freedom ISO (black) Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 firm (7:35,7:25,7:32,7:10), and then 3 home slowly.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 1 in 7:21. |
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy in 90 degree heat. |
| Freedom ISO (black) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 + 3 slow. |
| Brooks Anthem 2 Miles: 3.00 | Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| AM- Nice weather for the first time in a while. 1 mile warm-up, 2 all out firm (6:15,6:06), and then 3 back home slowly. Felt great! Will try to go out later in the day to hit 60 miles for the week.
PM- 7 more miles, including a 3-mile tempo (7:14,7:07,6:55). Mid-80's, yet lower humidity, so tolerable.
|
| Kinvara/neon Miles: 6.00 | Kinvara 10 Red Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slow. |
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| .25 warmup, 3 firm (7:41,7:36,7:16), 2.5 slow, 1 firm (7 flat), and slow the rest of the way home for 8 total. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 mile tempo (7:25, 7:15, 7:27, 7:03), and then 3 home slowly. 55 degrees, pouring rain, and windy. |
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm (7:31,7:31,7:43,7:05), and then 3 slowly home. |
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| .25 warm-up, 4 firm (7:33,7:20,7:22,7:24), .5 slowly, 1 firm (7:57/uphill), .5 slowly, 1 firm (6:49), and then slowly the rest of the way home- 8 total.
|
| Freedom ISO (black) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Slogged 8 miles slowly.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| AM- 1 mile warm-up, 2 very firm (6:14,6:05), and then 3 home slowly.
PM- 6 easy.
|
| Kinvara/neon Miles: 6.00 | Freedom ISO (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy. |
| Freedom ISO (black) Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 2.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm (7:19,7:17,7:28,6:42), .25 slow, 1 firm (7:27), .25 slow, 1 firm (6:39), and slowly finished up for 8 miles total. |
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 1.00 | 0.00 | 8.00 |
| .25 warmup, 4 firm (7:44,7:37,7:43,7:36), 2.5 slow and then 1 firm (6:36), and jogged slowly for 8 total. |
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Afternoon: 6 miles slow in 91 degree heat. Evening: 1 mile warmup, 4 firm (7:30,7:40,7:45,7:35), and then 3 home slowly. |
| Kinvara 11 (yellow) Miles: 8.00 | Freedom ISO (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 miles firm (7:33,7:30), and then 3 home slowly. |
| Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Freedom ISO (black) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 3.00 | 0.00 | 14.00 |
| AM- 1 mile warm-up, 2 firm (6:19,6:16), and then 3 slowly.
PM- 1 mile warm-up, 3 firm (7:23,7:10,7:09), 2.5 slowly, and then 1 more firm (6:36)- jogged the rest home for 8 total.
First 70 mile week in a long time. Feel good about the way I got there, gradually increasing through 50, 55, and 60 mile weeks over the past 3 1/2 months.
|
| Kinvara/neon Miles: 6.00 | Kinvara 11 (yellow) Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Freedom ISO (black) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| 3 miles warmup, 4 firm (7:21,7:17,7:22,6:51), and 3 back home slowly. |
| Kinvara 11 (yellow) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| The plan was to run 14. However, got caught in a lightning storm and headed for shelter. My daughter found me and picked me up. Still got in 12. |
| Freedom ISO (black) Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm (7:26,7:26,7:42,7:45), and then 3 home slowly. |
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, including 2 @ 7:30 pace. |
| Kinvara 10 Red Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6 + 5.
|
| Kinvara 11 (yellow) Miles: 5.00 | Freedom ISO (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| Was supposed to run a road race this morning. It got cancelled, no refund, but could run a virtual race. Seemed a little pointless to me, paying $$ to run by myself, but went ahead a ran a 5k and brought my oldest daughter with me...
AM- Very warm. 78 degrees at 7:45 am. 1 mile warm-up and then ran a 5k hard in 20:10. 1st two miles were steady (6:27,6:25) and then the wheels came off a little bit. Mile 3 did have a slight uphill. Happy with the effort and the time. My goal is to get back to sub-20min 5k shape by August/September. Haven't done that in 6 years. Ran 7 miles total and plan on a few in the afternoon to hit 70 miles for the week. My daughter ran the 5k in 23:05.
PM- An additional 6 miles slowly (92 degrees!)
|
| Kinvara/neon Miles: 7.00 | Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles slowly...it was super hot, so stopped by the house after 8 miles to change clothes and sopping wet shoes.
|
| Kinvara 11 (yellow) Miles: 8.00 | Freedom ISO (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| AM- 5 PM- 1 warmup, 3 firm (7:17,6:56,6:41), and then 3 back home slowly. |
| Brooks Anthem 2 Miles: 5.00 | Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Freedom ISO (black) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm (7:33,7:29,7:41,7:34), and then 3 home slowly.
|
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy. Switched shoes halfway due to excessive sweating. |
| Kinvara 11 (yellow) Miles: 6.00 | Freedom ISO (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 10 Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
| AM- 1 mile warm-up, 2 firm (6:11,6:07), and then 3 home slowly.
PM- 1 mile warmup, 3 firm (7:07,6:45,6:37), and then 3 home slowly.
|
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Freedom ISO (black) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| 6 + 7- including 3 miles tempo (6:53,6:59,6:36). |
| Kinvara 10 Red Miles: 6.00 | Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy in 92 degrees. |
| Kinvara 11 (yellow) Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 3.00 | 0.00 | 0.00 | 16.50 |
| AM- 9.5 miles.
PM- 7 miles, including 3 mile tempo (7:25,7:27,7:28).
|
| Kinvara 10 Red Miles: 7.00 | Kinvara 11 (yellow) Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 in the heat of the day. |
| Freedom ISO (black) Miles: 8.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 warmup, 3 firm (6:16,6:21,6:48), and then 3 home slowly. Although I started to blow up on the 3rd mile, I may be back in position to run sub-20 min 5k's again for the 1st time in over 6 years. It was also 80 and humid. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM- 8 miles easy. PM- 5 miles easy. |
| Kinvara/neon Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 + 3 slowly. |
| Kinvara/neon Miles: 3.00 | Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 7 miles slowly. PM: 5 miles slowly. |
| Kinvara/neon Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. |
| Kinvara 10 Red Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 slowly. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7 + 6. |
| Kinvara/neon Miles: 6.00 | Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles easy- 2 of them outrunning a storm at the end.
|
| Kinvara 10 Red Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 2.00 | 0.00 | 0.00 | 12.75 |
| 9 + 3.75- a couple miles escaping a storm.
|
| Kinvara/neon Miles: 9.00 | Kinvara 10 Red Miles: 3.75 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| 6.5 mile- 1 of them firm.
|
| Kinvara 11 (yellow) Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 2.00 | 0.00 | 12.00 |
| AM- 8 miles, 5 of them firm.
PM- 4 miles- 2 firm (6:59,7:04).
|
| Kinvara/neon Miles: 4.00 | Freedom ISO (black) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2 firm (7:26,7:22).
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Freedom ISO (black) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Attemped a 20 miler. First 12.5 was ok, but nervous due to 100% humidity and sweating- kept an 8:40 pace and drank two 32-oz gatorades on the course. Changed clothes and shoes and headed back out. Slowed to closer to a 10min pace due to the sun coming out and heat- knew that I might be in trouble. Around mile 16, my daughter showed up on a bike to keep me company. Part way through mile 18 I hit a wall and layed down in the shade under a tree. She went to refill my water bottle and joined me again. I ran 1 more mile and layed down in the shade again near the HS. She brought me more water, but I couldn't drink it. Walked the final mile, so only pulled off a 19-miler. I might consider traveling to the mountains for my next long run. I just simply can't quite pull it off in the NC heat.
|
| Kinvara/neon Miles: 6.50 | Kinvara 11 (yellow) Miles: 12.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 4 of them firm (7:22,7:17,7:12,7:35). Rainy, so relief from the heat- felt great!
|
| Kinvara/neon Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 10 + 8. |
| Kinvara/neon Miles: 10.00 | Freedom ISO (black) Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM- Got up at 5:40am to make a couple our drive to the Virginia Creeper Trail. Ran 18 miles at around a 9min pace. Fell on the first mile and scraped skin off my hands and dug rocks into them. Also bruised my knee and scraped by elbow and hip. Sore, but no real damage.
PM- Felt good, so decided to run 7 more miles. 85 degrees and humid, so kept it slow. Gives me 51 miles since Wednesday. I've been trying to keep 70 mile weeks, so was nervous to have missed 2 days this week. Still in position to hit my miles this week. Plan to hit August hard, taper in September, and possibly run a marathon in October. Signed up for St. George. We'll see what happens.
|
| Kinvara/neon Miles: 18.00 | Kinvara 10 Red Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Early afternoon- 7 miles in 88 degree heat, slowly.
4 more 8n the evening.
|
| Brooks Adrenaline Blue Miles: 7.00 | Kinvara 11 (yellow) Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| .5 mile warmup, 4 firm (7:28,7:12,7:03,7:26), and then 2.5 back home. |
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 4.50 | 0.00 | 0.00 | 14.00 |
| 7 miles in 94 degree heat. I'm not going to let August defeat me!
Ran another 7, including 4.5 firm (7:09,7:03,7:16,7:50,7:13/.5). |
| Kinvara/neon Miles: 7.00 | Kinvara 10 Red Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 1 miles warm-up, 3 firm (7:22,7:17,7:12), quick drink of water, and then 1 real firm (6:18), and then 3 slowly back home.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Kinvara 10/black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles easy.
|
| Kinvara 10 Red Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Kinvara 10/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (6:56 pace), and then 3 home slowly.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.50 | 0.00 | 0.00 | 10.00 |
| 10 miles, 2.5 of them firm. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
|
| Kinvara 10/black Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 10 Red Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 in 20min, and then 3 slowly back home.
|
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 in 28:40, and then 3 home slowly. |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 @ 7:08 pace, and then 3 home slowly.
|
| Kinvara 10/black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM- 7 miles slow.
PM- 1 mile warm-up, 2 firm (12:32), and the 3 home slowly.
|
| Brooks Adrenaline Blue Miles: 7.00 | Kinvara/neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 10 Red Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles easy (29:05), and then 3 home easy.
|
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 11 (yellow) Miles: 2.00 | Kinvara 10/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slow.
|
| Kinvara/neon Miles: 4.00 | Kinvara 10/black Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM- 7 miles easy.
PM- - 6 miles, including 2 in 12:47.
|
| Kinvara 10 Silver Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 4.25 | 0.00 | 0.00 | 12.00 |
| AM- 7 miles, including 4.25 @ 7:32 pace. PM- 5 miles easy. |
| Brooks Adrenaline Blue Miles: 5.00 | Kinvara 10 Silver Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Kinvara 11 (yellow) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 @ 7:08 pace, and then 3 slow. |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.50 | 0.00 | 0.00 | 12.00 |
| 6+6. |
| Kinvara 11 (yellow) Miles: 6.00 | Kinvara 10/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 miles in 28:10, and the 3 home slowly.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| AM- 7 miles, including 4 firm (7:27,7:28,7:26,7:37).
PM- - 6 miles slow.
|
| Brooks Adrenaline Blue Miles: 6.00 | Kinvara 10/black Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am- 7 miles easy.
pm- 6 miles easy.
|
| Kinvara 11 (yellow) Miles: 7.00 | Kinvara 10 Silver Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 6+7.
|
| Kinvara 10 Red Miles: 7.00 | Kinvara 10/black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 1 mile warmup, 2 hard (6:27,6:20), 1 slow, 1 firm (6:48), and then 3 home slowly. | |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 in 27:33, and then 3 slowly home.
|
| Kinvara 10/black Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile, 4 firm in 27:09, and then 3 home slowly.
|
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Kinvara 10 Silver Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm in 26:36, and then 3 slowly. |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Kinvara 11 (yellow) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Kinvara 10 Silver Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 miles warm-up, 2 firm (12:54), and then 3 slow back home.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles firm (28:19), and then 3 home slowly.
|
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slow. |
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles in 26:52, and then 3 miles back home slowly.
|
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 in 12:59, and 3 home slowly. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 1 mile qarmup, 4 in 28:28, and then 3 slow |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.50 | 0.00 | 0.00 | 14.50 |
| 8 + 6.5- 6.5 of them @ mp. |
| Kinvara 10/black Miles: 8.00 | Kinvara 10 Silver Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 9 + 6 (w/my 11 year old).
|
| Kinvara 11 (yellow) Miles: 9.00 | Kinvara 10 Silver Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slowly.
|
| Kinvara 11 (yellow) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.50 | 0.00 | 0.00 | 13.50 |
| AM- 9.5 miles, including 3 x 800 @ mp.
PM- 4 miles firm (14:48 out, stretched, 14:19 back).
|
| Kinvara 11 (yellow) Miles: 4.00 | Kinvara 10 Silver Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles.
|
| Kinvara 10 Silver Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| AM- 8 miles, including 6.5 @ 7:30 pace.
PM- 6 miles, including 5 x 800 @ 7:20 pace.
|
| Kinvara 11 (yellow) Miles: 6.00 | Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy.
|
| Kinvara 10/black Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 8 miles, including 4 in 26:20.
|
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.50 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles, 6.5 of them at just under 7:30 pace.
|
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 @ 7:15 pace, and 1 cooldown. |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 in 25:58, and then 3 slowly. |
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 6 miles @7:14 pace, and then 1 cooldown. |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 6 @ 7:19 pace, and then 1 mile cooldown.
|
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| .25 warm-up, 6 miles @ 7:47 pace, and then .75 cooldown.
|
| Kinvara 10/black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. |
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 7:16 pace. |
| Kinvara 10/black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 in 25:54, and then 3 slowly back home.
|
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 4 @ 7:45 pace. |
| Kinvara 10/black Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 5.00 | 0.00 | 8.00 |
| 8 miles, including 6 @ 7:04 pace. |
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 10 Silver Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.50 | 0.00 | 0.00 | 7.00 |
| .25 warmup, 6.5 @ mp, and .25 cooldown.
|
| Kinvara 10/black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 4 mile tempo in 29:44.
|
| Kinvara 10 Silver Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| .5 mile warmup, 5 miles in 35:25, and then 2.5 miles back slowly.
|
| Kinvara 10 Silver Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warmup, 2 fast in 12:37, and then 4 slowly home. |
| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 slow. |
| Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 8 miles, including 6 @ 6:57 pace. |
| Kinvara 10 Silver Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 6:40 pace. |
| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 3.00 | 0.00 | 8.00 |
| .5 mile warmup, 7 firm (7:20,7:08,7:03,7:22,7:40,7:29,7:08), and then .5 mile cooldown.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.50 | 3.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 firm (7:10,6:52,6:58,6:37), and then jogged slowly home for 8 total. |
| Kinvara 10/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 11 (yellow) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (6:55,6:54,6:40), and then 3 slowly back home.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 11 (yellow) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 7.00 | 0.00 | 8.00 |
| .5 warm-up, 7 firm (6:56,6:54,6:46,6:56,7:31,7:22,7:01), and then .5 cooldown. Miles 6 & 7 were uphill.
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| Kinvara 10 Silver Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (6:16,6:18), and then 3 home slowly.
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| Kinvara 10/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| .5 mile warmup, 6 firm (7:13,6:55,6:37,7:22,7:17,6:55), and then .5 slow.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 10/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:42 pace.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 3.10 | 0.00 | 7.00 |
| Ran a family 5k- 6 runners and 2 on bikes. Measured out 3.1 miles ran as if we were in a race. Finished mine in 20:01. Then had a wonderful Thanksgiving and a b-day party for our 18 year old with only immediate family this year.
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| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 firm (7:27,7:21,7:16).
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 firm (6:26,6:16), and then 3 back home slowly.
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| Kinvara 10/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 firm (7:30,7:22,7:25). |
| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (6:27,6:18), and then 3 home slowly. |
| Kinvara 10/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 1.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (7:12,7:10,7:24), . 5 slow, 2 firm (7:13,6:58), and then .5 slow back home.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 2.50 | 3.00 | 0.00 | 7.00 |
| .5 warmup, 3 firm (7:03,6:54,6:48), 2.5 @ 7:35 pace, and then jogged the rest home slowly. |
| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 4.00 | 0.00 | 11.00 |
| 1 mile warmup, 3 firm, 1 slow, 1 firm, and then slowly home. |
| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| .5 mile warmup, 7 @ 7:24 pace, and then .5 cooldown. |
| Kinvara 10/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles slow. |
| Kinvara 11 (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm @ 7:24 pace, .5 slow, 2 @ 7:24 pace, and final .5 slow. |
| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 firm (6:32,6:16), and then 3 home slowly.
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| Kinvara 10/black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 11 (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 7 miles, 5 of them @ 7:06 pace. |
| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 6:44 pace.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| .5 mile warmup, 5 firm (7:20,7:06,7:06,7:40,7:46), and then 1.5 slowly.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 firm (6:18,6:14), and then 3 home slowly.
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| Kinvara 10 Silver Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| .5 mile warm-up, 6 miles @ 7:07 pace, and .5 mile cooldown.
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| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy |
| Kinvara 11 (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:28 pace. |
| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 firm (7:40,7:39,7:38,7:23), and then 3 home slowly.
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| Kinvara 10 Silver Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles firm (6:59,6:58,6:54,6:48), and then 3 miles home slowly.
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| Kinvara 10/black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm (7:21,6:46,6:39), and then 3 home slowly.
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| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| 7 miles, including 5 firm (7:28,7:24,7:20,7:14,7:04).
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| Kinvara 10/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Kinvara 11 (yellow) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 3.00 | 0.00 | 7.00 |
| .5 warmup, 6 firm (7:21,7:13,7:07,7:27,7:26,6:58), and .5 slowly home. |
| Kinvara 10 Silver Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1959.40 | 351.85 | 271.10 | 0.00 | 2582.35 |
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| Saucony 9/white Miles: 80.25 | Silver Kinvara Miles: 100.00 | Nike Free RN Miles: 19.00 | Brooks Anthem 2 Miles: 29.00 | Brooks Adrenaline Blue Miles: 275.00 | Kinvara/neon Miles: 476.35 | Kinvara 10 Red Miles: 340.25 | Kinvara 11 (yellow) Miles: 411.50 | Freedom ISO (black) Miles: 159.50 | Kinvara 10/black Miles: 313.00 | Kinvara 10 Silver Miles: 306.00 |
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