sub-3 or blow-up trying

Palmetto Bluffs 1/2 Marathon

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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: 19.00 Month: 109.00 Year: 109.00
Barefoot Lifetime Miles: 114.25
Kinvara 12 White/orange Lifetime Miles: 334.00
Kinvara 12 (teal) Lifetime Miles: 400.00
K12- Black Lifetime Miles: 386.00
Kinvara 12 (silver) Lifetime Miles: 313.50
Kinvara Silver 2 Lifetime Miles: 198.50
Kinvara 12 Gray/orange Lifetime Miles: 87.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1959.40351.85271.100.002582.35
Saucony 9/white Miles: 80.25Silver Kinvara Miles: 100.00Nike Free RN Miles: 19.00Brooks Anthem 2 Miles: 29.00Brooks Adrenaline Blue Miles: 275.00Kinvara/neon Miles: 476.35Kinvara 10 Red Miles: 340.25Kinvara 11 (yellow) Miles: 411.50Freedom ISO (black) Miles: 159.50Kinvara 10/black Miles: 313.00Kinvara 10 Silver Miles: 306.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

1 mile warm-up, 2 in 13:01, 1 mile slow, 2 x 800 firm- 6 miles total. 

Saucony 9/white Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including 2 in 12:54.

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy. 

Nike Free RN Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy. 

Brooks Anthem 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

4 + 6- including 2 miles in 12:46.

Brooks Anthem 2 Miles: 4.00Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

7 miles, including 2 in 13:57.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

6 miles- 3 of them firm. 

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3+6.

Nike Free RN Miles: 3.00Brooks Adrenaline Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.002.000.005.50

5.5 miles- 2 of them straight up a mountain.

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

6 miles easy. 

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
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
8.000.000.000.008.00

8 miles easy.

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. 

Silver Kinvara Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, 2 of them at 6:36 pace.

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.

Brooks Adrenaline Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy. 

Brooks Adrenaline Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.005.500.007.00

Ran 7 miles- 5.5 @ approx. 7:30 pace. 

Silver Kinvara Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles easy. 

Brooks Adrenaline Blue Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Brooks Adrenaline Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy. 

Brooks Anthem 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy. 

Brooks Anthem 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles at just under 8:30 pace. 

Silver Kinvara Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles at 9 min. pace. 

Brooks Adrenaline Blue Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 miles- 3 of them at 7:30 pace. 

Saucony 9/white Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles- 6 of them at 8:08 pace. 

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Nike Free RN Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

3 miles on the TM. 

Saucony 9/white Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy. 

Brooks Adrenaline Blue Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy. 

Brooks Adrenaline Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

5 miles, 3 @ 7:30 pace. 

Saucony 9/white Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

6 miles, 4 @ 7:30 pace. 

Saucony 9/white 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. 

Saucony 9/white Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles slowly. 

Brooks Adrenaline Blue Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

3 + 6- 3 @ mp. 

Nike Free RN Miles: 6.00Saucony 9/white Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

3+6 easy. 

Saucony 9/white Miles: 3.00Brooks Adrenaline Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

Warm-up of .5 miles, 6 firm (7:11,7:14,7:16,7:42,7:44,7:15), .5 cooldown. 

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.500.000.009.00

3 + 6- 4.5 @ 7:30 pace. 

Saucony 9/white Miles: 3.00Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Brooks Adrenaline Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.500.000.008.50

3.5 + 5- 2.5 @ 7:30 pace. 

Saucony 9/white Miles: 3.50Kinvara/neon Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy. 

Saucony 9/white Miles: 3.00
Weight: 0.00
Race: Palmetto Bluffs 1/2 Marathon (13.1 Miles) 01:39:11, Place overall: 20, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2513.100.000.0013.35

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). 

Kinvara/neon Miles: 13.35
Weight: 0.00
Comments
From jtshad on Fri, Mar 13, 2020 at 20:24:59 from 75.174.22.68

Congrats on a great race and hitting your goal without a watch. You were tuned in well. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Saucony 9/white Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.000.0011.50

4 + 7.5

Saucony 9/white Miles: 7.50Kinvara/neon Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

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. 

Kinvara/neon Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow.

Saucony 9/white Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

9 miles- 2 firm (7:14,7:04).

Kinvara/neon Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. Felt a little sluggish today. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy. 

Brooks Adrenaline Blue Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

8 miles, including 3 firm (7:27, 7:22, 7:10). 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles- 2 of them in 13:24.

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Brooks Adrenaline Blue Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM- 6 miles, including 2-mile tempo in 13:17.

PM- 6 miles easy.

Silver Kinvara Miles: 6.00Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Saucony 9/white Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including 2 mile tempo in 13:21. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including 2 mile tempo in 13:05. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Silver Kinvara Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5+5.25.

Saucony 9/white Miles: 5.25Brooks Adrenaline Blue Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including a 2 mile tempo in 13 min. flat. Slowly building a stronger base and improving tempo times. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

4 miles, including a 2 mile tempo in 12:59. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

1 mile warmup, 3 firm- 7:47, 7:30, 7:20, and then 3 slow.

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Brooks Adrenaline Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

1 mile warmup, 2 hard in 12:50, and then 5 easy.

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

3 + 6, including a 2-mile tempo in 12:42. 

Kinvara/neon Miles: 6.00Kinvara 10 Red Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Kinvara 10 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including a 2 miles tempo in 13:09.

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

7 miles including five 1-mile repeats- 7:24, 7:11, 7:11, 7:21, 7:07 (final mile broken up at street light). 

Kinvara 10 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

8 mile run, including 2 miles of farlecks.

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.000.0011.00

am- 6 miles, including 2 firm in 13:08.

pm- 5 miles slow. 

Kinvara/neon Miles: 6.00Kinvara 10 Red Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Silver Kinvara Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

6 miles, including 2 in 13:03. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

8 miles, including 3 @ 7:20 pace. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

9 miles- 2 of them in 12:42.

Kinvara/neon Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

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. 

Kinvara 10 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM- 6 miles easy. 

PM- 6 miles, including 4 x 800 @ 6:40 pace. 

Brooks Adrenaline Blue Miles: 6.00Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles, including 2 @7:42 pace.

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Brooks Adrenaline Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

3 miles easy, 2 firm (12:52), and 3 extra easy. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Brooks Adrenaline Blue Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Kinvara 10 Red Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

8 miles, including 2 firm in 12:58.

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, including a 3 mile stretch @ 7:32 pace.

Kinvara 10 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.500.008.00

8 miles, including 2 x 1 mile @ 7:20 pace + an 800 @ 7:22 pace.

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Brooks Adrenaline Blue Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

9 miles, including a 2 mile tempo in 12:47.

Kinvara/neon Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Brooks Adrenaline Blue Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.002.000.008.00

1 mile warmup, 2 @ 7:21 pace, two 1-mile repeats (7:05, 6:28), 3 slow.

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Comments
From jtshad on Tue, May 05, 2020 at 13:24:05 from 141.221.191.225

Great run! Awesome interval paces!

From rockness18 on Tue, May 05, 2020 at 13:59:11 from 68.71.187.123

Thanks man! I've returned to health over the past couple of years, but have been too busy to get into any solid pattern (eating or running). Thus, taking advantage of this odd season to re-establish healthy routines. Building a base, losing some weight, and inserting a little intensity in 2x per/week. No excuse, for now. Thanks for the encouragement! Hope you are doing well.

From jtshad on Wed, May 06, 2020 at 06:10:34 from 174.27.32.203

We are doing well, especially considering the circumstances right now. Hope you and the family and your congregation are well, focused on God and His mercy and grace during these challenging times. We are doing a couple's Bible Study on the book of Philippians (via Zoom) and the topic was Humility last night...not seeing much of this in our greater discourse right now and we really need more of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.008.00

1 mile warm-up, 2 firm (7:29,7:06), and then 4 slow back home. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warmup, 4 miles firm (7:43, 7:23, 7:45, 7:28), and then 4 slowly.

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

1 mile warm-up, 2 firm (7:29,7:27), and then 5 slow. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

3- mile warm-up, 2 firm (6:19,6:17), and then back home slowly for 8 miles total. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

 1 miles warm-up, 3 firm (7:20, 7:18, 7:25), and then 4 slow. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles slow. 

Brooks Adrenaline Blue Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

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

6 miles easy. Really slogged through it in the heat. 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

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: 7.00Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Brooks Adrenaline Blue Miles: 10.00
Weight: 0.00
Comments
From steve ash on Sun, May 17, 2020 at 17:25:21 from 67.2.24.134

Nice work. I really like this distance for a daily run. You get the best of both worlds. Laying down a foundation without the extended recovery of a long run.

From rockness18 on Tue, May 19, 2020 at 19:14:25 from 68.71.169.204

Trying to get back into a healthy routine. I'll probably start working towards a long run as this gets more comfortable. Thanks for the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

1 mile warm-up, 3 firm (7:11,7:09,7:04), and then 4 slowly. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

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. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6 miles, including 2 firm miles (7:29,7:16). 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

.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. 

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. Very hot out!

Kinvara 11 (yellow) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

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: 8.00Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

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
Weight: 0.00
Comments
From jtshad on Tue, May 26, 2020 at 18:43:12 from 174.27.32.203

Wow, that is a great run! Keep it up, glad you are feeling (and getting) so fit!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

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: 6.00Freedom ISO (black) Miles: 7.00
Weight: 0.00
Comments
From jtshad on Thu, May 28, 2020 at 09:19:11 from 174.27.32.203

My daughter runs in Freedom's and really likes them. Light, low and fast but still comfortable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up, 3 firm (7:05,7:01,6:51), and then 3 slowly. 

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles slowly. 

Freedom ISO (black) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.002.000.0012.00

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: 6.00Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. 

Kinvara 10 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Kinvara 11 (yellow) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warmup, 2x2 miles firm (7:04,6:59,7:03,7:13), and then 3 slow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

6 morning + 6 in the evening.

Kinvara/neon Miles: 6.00Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran 11 miles slowly in 90 degree heat. 

Freedom ISO (black) Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warm-up, 4 firm (7:35,7:25,7:32,7:10), and then 3 home slowly. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

7 miles, including 1 in 7:21.

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
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
8.000.000.000.008.00

8 miles easy in 90 degree heat.

Freedom ISO (black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 + 3 slow.

Brooks Anthem 2 Miles: 3.00Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

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: 6.00Kinvara 10 Red Miles: 7.00
Weight: 0.00
Comments
From jtshad on Sat, Jun 13, 2020 at 12:32:31 from 65.129.150.102

Awesome week of running!

From rockness18 on Sat, Jun 13, 2020 at 17:53:52 from 68.71.169.204

Thanks Jeff! Finally getting back into a groove.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow.

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

.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.

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warmup, 4 firm (7:31,7:31,7:43,7:05), and then 3 slowly home.

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.001.000.008.00

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

Slogged 8 miles slowly. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

AM- 1 mile warm-up, 2 very firm (6:14,6:05), and then 3 home slowly.

PM- 6 easy. 

Kinvara/neon Miles: 6.00Freedom ISO (black) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy.

Freedom ISO (black) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.002.000.008.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.001.000.008.00

.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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

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: 8.00Freedom ISO (black) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

1 mile warmup, 2 miles firm (7:33,7:30), and then 3 home slowly.

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Freedom ISO (black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.003.000.0014.00

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: 6.00Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Comments
From jtshad on Sat, Jun 27, 2020 at 17:56:47 from 65.129.150.102

Awesome week, keep up the good work. Hope you and your family are well and safe.

From rockness18 on Thu, Jul 02, 2020 at 21:19:17 from 68.71.169.204

Thanks Jeff! All is well. Strange times, yet good for our family. Hope you folk are doing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Freedom ISO (black) Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

3 miles warmup, 4 firm (7:21,7:17,7:22,6:51), and 3 back home slowly.

Kinvara 11 (yellow) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warmup, 4 firm (7:26,7:26,7:42,7:45), and then 3 home slowly.

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

9 miles, including 2 @ 7:30 pace.

Kinvara 10 Red Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 + 5. 

Kinvara 11 (yellow) Miles: 5.00Freedom ISO (black) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

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: 7.00Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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: 8.00Freedom ISO (black) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

AM- 5

PM- 1 warmup, 3 firm (7:17,6:56,6:41), and then 3 back home slowly.

Brooks Anthem 2 Miles: 5.00Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Freedom ISO (black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warmup, 4 firm (7:33,7:29,7:41,7:34), and then 3 home slowly. 

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy. Switched shoes halfway due to excessive sweating.

Kinvara 11 (yellow) Miles: 6.00Freedom ISO (black) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Freedom ISO (black) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

6 + 7- including 3 miles tempo (6:53,6:59,6:36).

Kinvara 10 Red Miles: 6.00Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy in 92 degrees.

Kinvara 11 (yellow) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

AM- 9.5 miles. 

PM- 7 miles, including 3 mile tempo (7:25,7:27,7:28).

Kinvara 10 Red Miles: 7.00Kinvara 11 (yellow) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 in the heat of the day.

Freedom ISO (black) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

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.

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM- 8 miles easy.

PM- 5 miles easy.

Kinvara/neon Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

8 + 3 slowly.

Kinvara/neon Miles: 3.00Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 7 miles slowly.

PM: 5 miles slowly.

Kinvara/neon Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.

Kinvara 10 Red Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 slowly.

Kinvara/neon Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 + 6.

Kinvara/neon Miles: 6.00Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.000.000.007.50

7.5 miles easy- 2 of them outrunning a storm at the end. 

Kinvara 10 Red Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.752.000.000.0012.75

9 + 3.75- a couple miles escaping a storm. 

Kinvara/neon Miles: 9.00Kinvara 10 Red Miles: 3.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.000.006.50

6.5 mile- 1 of them firm. 

Kinvara 11 (yellow) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.002.000.0012.00

AM- 8 miles, 5 of them firm.

PM- 4 miles- 2 firm (6:59,7:04).

Kinvara/neon Miles: 4.00Freedom ISO (black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7 miles, including 2 firm (7:26,7:22). 

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Freedom ISO (black) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

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: 6.50Kinvara 11 (yellow) Miles: 12.50
Weight: 0.00
Comments
From jtshad on Sat, Aug 01, 2020 at 12:38:52 from 65.129.150.102

Wow, that is brutal weather to get in a 20 miler. Hydrate well and stay cool for the day. Between you and Rob M the gauntlet is being thrown down for the old man crowd!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

10 + 8.

Kinvara/neon Miles: 10.00Freedom ISO (black) Miles: 8.00
Weight: 0.00
Comments
From jtshad on Thu, Aug 06, 2020 at 06:18:15 from 65.129.150.102

Big day of running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

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: 18.00Kinvara 10 Red Miles: 7.00
Weight: 0.00
Comments
From jtshad on Sun, Aug 09, 2020 at 10:04:19 from 65.129.150.102

Training is looking great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Early afternoon- 7 miles in 88 degree heat, slowly. 

4 more 8n the evening.

Brooks Adrenaline Blue Miles: 7.00Kinvara 11 (yellow) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

.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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.504.500.000.0014.00

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: 7.00Kinvara 10 Red Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

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. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles easy. 

Kinvara 10 Red Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

1 mile warm-up, 3 firm (6:56 pace), and then 3 home slowly. 

Kinvara/neon Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.500.000.0010.00

10 miles, 2.5 of them firm.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy. 

Kinvara 10/black Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 10 Red Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up, 3 in 20min, and then 3 slowly back home. 

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warmup, 4 in 28:40, and then 3 home slowly.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

1 mile warm-up, 3 @ 7:08 pace, and then 3 home slowly. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

AM- 7 miles slow. 

PM- 1 mile warm-up, 2 firm (12:32), and the 3 home slowly. 

Brooks Adrenaline Blue Miles: 7.00Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 10 Red Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warm-up, 4 miles easy (29:05), and then 3 home easy. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 11 (yellow) Miles: 2.00Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow. 

Kinvara/neon Miles: 4.00Kinvara 10/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

AM- 7 miles easy. 

PM- 

- 6 miles, including 2 in 12:47.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.754.250.000.0012.00

AM- 7 miles, including 4.25 @ 7:32 pace.

PM- 5 miles easy.

Brooks Adrenaline Blue Miles: 5.00Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warmup, 4 @ 7:08 pace, and then 3 slow.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

6+6.

Kinvara 11 (yellow) Miles: 6.00Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warmup, 4 miles in 28:10, and the 3 home slowly. 

Kinvara/neon Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

AM- 7 miles, including 4 firm (7:27,7:28,7:26,7:37). 

PM- 

- 6 miles slow.

Brooks Adrenaline Blue Miles: 6.00Kinvara 10/black Miles: 7.00
Weight: 0.00
Comments
From jtshad on Fri, Sep 11, 2020 at 13:16:33 from 75.174.60.189

Great run, nice pacing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am- 7 miles easy.

pm- 6 miles easy. 

Kinvara 11 (yellow) Miles: 7.00Kinvara 10 Silver Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

6+7.

Kinvara 10 Red Miles: 7.00Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

1 mile warmup, 2 hard (6:27,6:20), 1 slow, 1 firm (6:48), and then 3 home slowly.

Kinvara/neon Miles: 8.00
Weight: 0.00
Comments
From jtshad on Wed, Sep 16, 2020 at 05:51:45 from 75.174.60.189

great run, your fast paced miles are awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warm-up, 4 in 27:33, and then 3 slowly home. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Comments
From Bob on Thu, Sep 17, 2020 at 08:34:50 from 12.104.218.248

good job staying consistent

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. 

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile, 4 firm in 27:09, and then 3 home slowly. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warmup, 4 firm in 26:36, and then 3 slowly.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Kinvara 10 Silver Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 miles warm-up, 2 firm (12:54), and then 3 slow back home. 

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warm-up, 4 miles firm (28:19), and then 3 home slowly. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slow.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
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
4.000.004.000.008.00

1 mile warm-up, 4 miles in 26:52, and then 3 miles back home slowly. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warmup, 2 in 12:59, and 3 home slowly.

Kinvara/neon Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

1 mile qarmup, 4 in 28:28, and then 3 slow

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

8 miles easy.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.500.000.0014.50

8 + 6.5- 6.5 of them @ mp.

Kinvara 10/black Miles: 8.00Kinvara 10 Silver Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

9 + 6 (w/my 11 year old). 

Kinvara 11 (yellow) Miles: 9.00Kinvara 10 Silver Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles slowly. 

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.500.000.0013.50

AM- 9.5 miles, including 3 x 800 @ mp.

PM- 4 miles firm (14:48 out, stretched, 14:19 back). 

Kinvara 11 (yellow) Miles: 4.00Kinvara 10 Silver Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles. 

Kinvara 10 Silver Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

AM- 8 miles, including 6.5 @ 7:30 pace.

PM- 6 miles, including 5 x 800 @ 7:20 pace. 

Kinvara 11 (yellow) Miles: 6.00Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy. 

Kinvara 10/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

8 miles, including 4 in 26:20. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.500.000.008.00

Ran 8 miles, 6.5 of them at just under 7:30 pace. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

1 mile warmup, 4 @ 7:15 pace, and 1 cooldown.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warmup, 4 in 25:58, and then 3 slowly.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

1 mile warmup, 6 miles @7:14 pace, and then 1 cooldown.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

1 mile warm-up, 6 @ 7:19 pace, and then 1 mile cooldown. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

.25 warm-up, 6 miles @ 7:47 pace, and then .75 cooldown. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, 3 of them @ 7:16 pace.

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warm-up, 4 in 25:54, and then 3 slowly back home. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

8 miles, including 4 @ 7:45 pace.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.005.000.008.00

8 miles, including 6 @ 7:04 pace.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.500.000.007.00

.25 warmup, 6.5 @ mp, and .25 cooldown.

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

8 miles, including 4 mile tempo in 29:44. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

.5 mile warmup, 5 miles in 35:25, and then 2.5 miles back slowly. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

1 mile warmup, 2 fast in 12:37, and then 4 slowly home.

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow.

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

8 miles, including 6 @ 6:57 pace.

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

7 miles, including 3 @ 6:40 pace.

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.003.000.008.00

.5 mile warmup, 7 firm (7:20,7:08,7:03,7:22,7:40,7:29,7:08), and then .5 mile cooldown.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.503.000.008.00

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

8 miles easy. 

Kinvara 11 (yellow) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warm-up, 3 firm (6:55,6:54,6:40), and then 3 slowly back home. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 11 (yellow) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.007.000.008.00

.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. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warmup, 2 firm (6:16,6:18), and then 3 home slowly. 

Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

.5 mile warmup, 6 firm (7:13,6:55,6:37,7:22,7:17,6:55), and then .5 slow. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, including 3 @ 7:42 pace. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.003.100.007.00

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. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, including 3 firm (7:27,7:21,7:16). 

Kinvara 10 Silver 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 firm (6:26,6:16), and then 3 back home slowly. 

Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, including 3 firm (7:30,7:22,7:25).

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warmup, 2 firm (6:27,6:18), and then 3 home slowly.

Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

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. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.503.000.007.00

.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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.004.000.0011.00

1 mile warmup, 3 firm, 1 slow, 1 firm, and then slowly home.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

.5 mile warmup, 7 @ 7:24 pace, and then .5 cooldown.

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles slow.

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

1 mile warmup, 3 firm @ 7:24 pace, .5 slow, 2 @ 7:24 pace, and final .5 slow.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

1 mile warm-up, 2 firm (6:32,6:16), and then 3 home slowly. 

Kinvara 10/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy. 

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

7 miles, 5 of them @ 7:06 pace.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

7 miles, 3 of them @ 6:44 pace. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.002.000.007.00

.5 mile warmup, 5 firm (7:20,7:06,7:06,7:40,7:46), and then 1.5 slowly. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 10/black 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 firm (6:18,6:14), and then 3 home slowly. 

Kinvara 10 Silver Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

.5 mile warm-up, 6 miles @ 7:07 pace, and .5 mile cooldown. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles, including 3 @ 7:28 pace.

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy. 

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

1 mile warm-up, 4 firm (7:40,7:39,7:38,7:23), and then 3 home slowly. 

Kinvara 10 Silver Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

1 mile warm-up, 4 miles firm (6:59,6:58,6:54,6:48), and then 3 miles home slowly. 

Kinvara 10/black Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

1 mile warmup, 3 firm (7:21,6:46,6:39), and then 3 home slowly. 

Kinvara 10 Silver Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.002.000.007.00

7 miles, including 5 firm (7:28,7:24,7:20,7:14,7:04).

Kinvara 10/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.

Kinvara 11 (yellow) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.003.000.007.00

.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
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1959.40351.85271.100.002582.35
Saucony 9/white Miles: 80.25Silver Kinvara Miles: 100.00Nike Free RN Miles: 19.00Brooks Anthem 2 Miles: 29.00Brooks Adrenaline Blue Miles: 275.00Kinvara/neon Miles: 476.35Kinvara 10 Red Miles: 340.25Kinvara 11 (yellow) Miles: 411.50Freedom ISO (black) Miles: 159.50Kinvara 10/black Miles: 313.00Kinvara 10 Silver Miles: 306.00
Weight: 0.00
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