| Member Since: Aug 10, 2008 Gender: Male Goal Type: Other Running Accomplishments: Marathon PR - 3:05 (3:06 at Boston)
Completed a dozen marathons and a handful of 50 mile ultras. Short-Term Running Goals: Consistent aerobic and strength training.
Christie Clinic Half Marathon 4/27/24 Long-Term Running Goals: Sub 1:35 in half marathon. Then might consider taking a shot at full marathon again. Personal: I started more dedicated running and racing in my thirties. Eventually I developed symptomatic bradycardia and SVT which required a cardiac pacemaker implant and a cardiac cath ablation. It has taken a long time to get back to running consistently again. Counting my blessings and trying to remain more balanced with fitness. |
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| Miles: | This week: | 12.10 |
Month: | 85.00 |
Year: | 361.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2120.98 | 34.20 | 13.10 | 0.00 | 2168.28 |
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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 |
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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 on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3.25 miles on the treadmill.
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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 on the treadmill during lunch break. Cold out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.07 | 0.00 | 0.00 | 0.00 | 13.07 |
| 8.0 miles on the treadmill before work. Need to do this everyday as I feel so much better afterward. Too cold to go outside.
5.0 miles on the treadski again. Love it!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles on the mill during lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 0.00 | 0.00 | 0.00 | 5.04 |
| 5 miles again on the mill.
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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 on da millski with hope that it's warmer this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
| 8 miles + 5 miles
All completed on the treadmill again due to very cold and icy conditions.
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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
On the treadmill during lunch break. Still really cold and slippery outside.
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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 |
| 7 miles + 5 miles
All easy even paced miles on the treadmill. Second run was slow progression with fast last 5 minutes. Just trying to build some more consistency.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7 miles
Outside finally during lunch. A mental victory because I really wanted to blow off the run due to a later start and growling stomach.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3 miles
Treadmill followed by weights.
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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
Treadmill before supper. Hammies and glutes sore from weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles outside before work. Felt like I was getting a stomach bug for some odd reason, but feeling subsided.
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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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| 7 miles - Had a nice Monday 3:30am wake up by one of the kids. Tossed and turned for about any hour and then gave up and hit the bricks. Dark as a bat cave outside and cold.
4.6 miles - Mill time during lunch hour.
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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 |
| 5 miles - Treadmill during lunch.
4 miles - Treadmill after work followed by plyometrics in hopes of getting my hops back
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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 - Treadmill during lunch. Alternating 3 min easy and 2 min fast throughout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Treadmill before work.
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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 |
| Treadmill before work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 7 + 5 miles
Very cold outside so another trip to nowhere on the treadmill before going to work. Hope to go again during lunch.
Rode the treadmill again during lunch break. Afterwards did pull-ups until I was tired.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 7 + 4 miles
Morning and lunch on the treadmill. Had a severe blood sugar drop during second run due to eating beforehand. So first 3 miles were hideous. Better off not eating.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8 miles
All super easy pace, feeling good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
| 5.25 + 5.25 miles
Morning and lunch runs. Morning was a real easy pace and lunch was a minute faster per mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Have been sick all week with flu.
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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 miles
Morning and lunch on the treadmill. Deadlifts and quick hops.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 6 + 4.6 miles
Another morning and lunch run combo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
| 6.35 + 5.0 miles
Morning and lunch hour run combo. Lunch run faster paced. Looks like some outdoor running is possible next week. Yea!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.55 | 0.00 | 0.00 | 0.00 | 11.55 |
| 6.5 + 5 miles
Morning and after work run. As usual the second run included some faster paces.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran outside and then hit the weights.
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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 |
| 5 + 4 miles
Morning and lunch run. Legs were tired from weights yesterday. Did some incline crunches afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles
Legs are tired from weights early this week so just one run today.
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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 |
| 6.0 miles - Solid progression run during the lunch hour. Legs not as tired.
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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 mi - Done on the mill before work.
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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 mi - Took a longer lunch break for this one outside. Great weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8.6 + 5.4 miles
Getting back at it after an illness again. Running all these really easy with some walk breaks mixed in when it felt right. My consistency has been lacking for too long.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 7.1 + 6.0 miles
Morning and lunch hour combo again. All really easy with some walking breaks. High humidity in the air and thunderstorms all around.
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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 mi - During lunch hour:
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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 mi - On the treadmill before heading to the St. Louis Zoo with the family.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.07 | 0.00 | 0.00 | 0.00 | 12.07 |
| 12 mi - Fantastic run outside before heading to track meet to help judge.
Our daughter Emma got first place in the shot put! Threw 27' 11 3/4"!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| 3 super sets: 0.5 mi barefoot run + weights lower body + various plyometrics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| 8 mi + 6 mi
Morning and noon combo, kept at an easy pace except last bit which was a little faster.
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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 mi
Easy run during lunch hour. Legs a little sore, but cardio is feeling really good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 8 mi + 6 mi
All done at a very easy pace (8:55 AP). Perhaps the "Slow Running Blog" would better suit me.
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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 mi
Lunch hour run. Great weather. Easy does it.
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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 mi
Easy run before work with a couple walk breaks. Not feeling "it" this morning, but not surprised since I'm increasing volume aggressively. Great weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9 + 5 mi
All easy running. Did some weight training after second run.
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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 |
| 5 + 5 mi
Usual combo, but shorter distance breaking into two-a-days more often. Followed second run with a couple sets of leg raises and hypers.
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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 mi
Only run was over lunch hour followed by a couple sets of heavy deadlifts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9 + 5 mi
Easy paced morning and lunch runs scheduled for today. Forgot socks for the lunch run so pushed down my dress socks and rock 'n' rolled. Real nice. Did a couple heavy sets of excercises afterward.
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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 |
| 5 + 5 mi
Morning and lunch again. Why does the 20-30 minute part of a run just suck? Anyway, down about 4 lbs since starting to run more about 3 weeks ago.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 mi
Made the mistake of eating lunch and then going for a run. Felt miserable during first hour. Frequent belching was screwing up my breathing as well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 mi
Ran on the trail while my daughter was at volleyball practice. Last 0.5 mi barefoot on a soccer field.
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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 mi One run after work (9 min average pace). Found a possible fix to the frequent belching during running I've had for several years, but more experimenting needed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6.8 mi
A lunch run in perfect weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8.6 + 5.4 mi
The usual morning and lunch combo. All easy paces, starting out super slow and building speed from there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 6.5 + 5 mi
All slow and easy. Not ready for any faster paces. Losing bodyweight comes first.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 mi
Lunch run. Breathing and energy still get out of whack during the 20-40 minute mark of every run. I tried focusing on relaxation, belly breathing, and respiration rate. The easiest solution I've found is taking a 60 sec. walk break around the 30 minute point. Feels like my heart resets and I can then breath and run more freely afterward. Now I wonder if this walk break will become a permanent part of my running?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 10.6 mi
All miles done at 8:45 - 9:30 pace. A couple short walking breaks (30 sec) during, first one at 55 min. mark. This is going to be a long project.
Now time to watch our youngest daughter play some soccer!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Food borne illness. No run today unless I count sprints to the bathroom.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| 1.7 mi
I was feeling decent so went out for a slow jog this morning, but quickly had a code brown alert forcing me to turn around and race home to make it to the bathroom. Close call!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| Same thing as yesterday. This is getting old!
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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 |
| 8 + 5 mi
Finally systems are back to normal. Quick weights workout after second run.
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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 mi
Morning run, jog, or walk. Whatever I feel like.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| 12.9 mi
Jogged the whole way and focused on total time, not miles. Not a great week, but that's the way it goes. Body weight was post run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 mi
Last 15 minutes in Vibrams. Followed by weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 8.5 + 5 mi
All done super easy. Legs were tired from weights yesterday.
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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 |
| 8 + 5 mi
Really enjoying the miles today. Low stress and no pace keeping. Hamstrings are still sore from weights on Sunday, but don't feel them while running. Did a couple of sets of weights after today's second run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 mi
Glorious day for a run. Feels like I'm making progress everyday, but weather has been really good and temps are cool.
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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 |
| 8 + 5 mi
Second run had some faster paces during last 2 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| 8.1 + 5.2 mi
Slow and easy with some pickups whenever I felt really good. Bodyweight is knocking on the door to 180s.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| 13.9 mi
Tough run, jog, shuffle, and walk. knew I was in for it with the combination of higher volume this week and a dew-point at 70 this morning. I just can't handle high humidity because of my body size and sweat rate. Plus in a sleepy stupor I forgot to carry water. Dumb mistake and dangerous as I lost 7-8 lbs of water weight or more than 3.5% of my total bodyweight during this run. I simply had to incorporate walk breaks during last 45 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 8 + 5 mi The usual trips. Paying more attention to hydration needs for sure! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 8 + 5 mi
Much cooler out. Included some pickup surges during the second run.
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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 mi
On the treadmill because threat of rain. Mixed in some faster pickups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| 8 + 5 mi
Surprised becuase I feel slow and out of sorts but my times are getting faster.
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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 mi
Morning run and now off to the IL state track meet to watch my daughter throw the shot put.
Yay! She placed 5th out of 50 girls!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 mi
A run on the trail while waiting on daughter at vball practice. Slow the first half and faster the second half.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 7 + 5 mi
Weights after second run.
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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 |
| 6 + 5 mi
I drank some homemade sports drink right before the second run and ended up with an insulin bonk at the 1.5 mi mark. As usual it lasts for about 1.5 mi so I'm good at the 3 mi point. Feels terrible. When will I learn to stay away from sugar before a run.
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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 mi
Busy day so squeaked in one run after work while daughter was at vball practice. Caught in a rain storm so it was a wet trip.
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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 mi
A total sweat fest on a hotel tm. No AC in the room. Felt like I was melting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 + 6 mi
Ran all at a comfortable pace in 50-60 degree weather. Ideal.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| 7.5 + 6.2 mi
Keeping it comfortable and staying in tune with body response. Overall pace is becoming faster unintentionally.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| 8 + 4.3 mi
Did some heavy basic weight training later in the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 5 + 6.5 mi
Mixed 4 min fast + 1 min walk throughout second run. Still keeping it comfortable.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| 8 + 3.3 mi
I had to cut the second run a little short. Much more humid out with dew point near 70. Here we go again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8.6 + 5.4 mi
Feeling really good after taking a couple days off from running. Overdoing the heavy weight training last week forced me to take a break. Need to cut back on sets.
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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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| 8.4 + 5 mi
Hot runs. Legs are a bit sore from weights again. Faster finish on second run.
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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 |
| 8 + 5 mi
The usual, just a whole lot more sweat. Hamstrings are slowly feeling better. Still experimenting to find right level of weight training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 + 6 mi
Some very sweaty miles again. I thought about running the Route 66 10k tomorrow, which I've ran before, but not feeling like I'm ready to run hard for that long so staying home.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi + weights & plyos Ran before church. Weights workout later in the day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi Some more schwetty mileage. Second run done on the treadmill. Shot some hoops with the family after dinner. Running doesn't do much for the hops. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
Tired all over, not sore like last week, just tired. I'll blame the weights and plyos I did Sunday on this again. Second run completed on the mill to give my posterior chain a break!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mi + weights
Slept in this morning and skipped the run. Ahh, life as a hobby jogger with compulsion disorder. Ate well yesterday so felt good during the run. Did my weights workout #2 for the week afterward.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One of those "black dog" days. I didn't get up in time for a morning run. Then blew off the lunch run. Negative thoughts throughout the day zapped me of my motivation. Just have to let it run it's course. Persistent rainy weather is not helping.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 2.9 + 9.5 mi
Went to bed early last night. Feeling a bit better today. Still raining out this morning so jumped on the treadmill, but only got to 3 mi because the belt is coming apart and needs to be replaced. Hope to get in another run later today.
Took a longer lunch break for a nice run. Cooler and cloudy out so I clipped along very well. A better day mentally.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5 mi My first long run of this year. Felt crummy around the 1:45 point but slowly clicked out the remainder. Drank a lot of sports drink and water throughout as it was humid and I sweat a lot. Pace was around 8:30 to 9:30. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, instead a workout consisting of jumping rope, boxing, and weight training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi
First run of the day came right before lunch. Very hot and humid conditions forced me to run slow. Hope to run on the treadmill later.
No run after work as planned. Spent the evening dismantling the treadmill for a new belt and deck. Still not done since it needed a good cleaning as well. Yuck!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
The usual combo. Weight training and plyos are still taking the small bit of zip I have out of my legs.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mi
A lunch hour run on the treadmill followed by weight training. When will the rain end!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sat on my duff at work all day and then finished up the treadmill fix at home.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
All running done on the treadmill again due to rain.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| Easy paced run throughout with some walking breaks. Losing too much bodyweight through sweat, not sure why. This time lost 4%, which is too much given the dew point this morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Short warmup jog before a workout consisting of jumping rope, boxing, and weight training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| 8 + 6.6 mi
Before and after work running. Tired all day because of insomnia last Saturday night. Might need to add a new Garmin to my Christmas list this year. My old model is starting to shutdown mid-run for no apparent reason.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A quick 6 mi during the lunch hour.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
Early morning and lunch run combo again. Working full-time and training is tough business. It can be done, but not ideal for recovery. Did an abbreviated weight session after second run. Getting stronger.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 mi - Didn't sleep very well last night. I was still able to get my butt out of bed for a run before work. Mid way through the run I realized I'm blessed in a lot of ways. Decided to pray during the run and give thanks. To be able to just go for a run is something to be very thankful, not to mention all of the resources and materials we have here.
5 mi - Lunch hour jaunt. Still sleepy tired. Going to bed early tonight.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mi - Easy progression run on the TM.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15.25 mi - Long run with the group. Watermelon served during and after run. Nice and refreshing on a muggy 4th. I could eat watermelon everyday.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mi - An easy jog before hitting the weights and bags.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mi - A morning slog in the humidity. Gonna be a hot one today. Legs were a little tired from weights. The kids are on the summer downhill now.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
The usual trips. Taking it even easier since right adductor and hamstring are tight and sore. Hardly ever wear a watch anymore. I think it's a good thing mentally speaking.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi at lunch followed by a quick weights session. Hope to get in another run after work. Received bad news about my sister this morning. I pray she gets better.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mi early before work. Temp was 59 and felt amazing! Felt stronger this morning due to conditions and lower miles yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 mi. before work again, but this time on the human hamster wheel. We don't have cable anymore so I had to watch nothing but news off an antenna. Yearning for some TdF coverage, but refuse to go back to cable or satellite.
6 mi. during lunch hour. Finally some sun!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mi in the pouring rain so it should count extra!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mi easy before stength training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5.6 mi during lunch hour. Brutally hot and humid. Carried water and tried to stay as comfortable as possible.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| 9 + 6 mi
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Couldn't go until late in the day so jumped on the treadmill. Oldest daughter in the hospital again for GI related complications. Family health issues just won't stop! Maybe it's Illinois?
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9 mi - Before work, nice morning. Claire is still in hospital and Krista is spending nights there.
5 mi - During lunch. I had one of those moments where after running on the treadmill I found out it didn't rain as planned.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9 + 5 mi
Typical routine before work and during lunch. Need to go to bed earlier.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 + 6 mi + weights
Fartleks and easy surges mixed in throughout. Mowed the lawn before weights. Now really tired.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
Legs are feeling accumulated fatigue after yesterday so really slow paces on the schedule today.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| One run before hitting the road to spend time with relatives for the weekend.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Short and hot run before lunch.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 8.6 + 5 mi
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7.4 + 5.6 mi + weights
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi
Slow going this morning because of weight training late last night.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 7 + 5 mi
The usual combo. Weights later.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 9 + 5 mi
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 8.6 + 5 mi
Hope to get back to more consistent training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Mixed in surges/fartleks throughout this run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.15 | 0.00 | 0.00 | 0.00 | 20.15 |
| 20 mi
Experienced difficulty since I haven't gone this long in several years. Started early in the morning, but the humidity climbed quickly making hydration very important. I sweat so much that dehydration comes quickly. Carried a hydration pack and thankfully someone left coolers filled with cold water along the trail.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Active rest day. Skipping rope and heavy weights session.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7 + 6 mi
First run during lunch and second one after work. Both at usual paces of 7:30-9:30 per mile.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
Could only work up to an easy jog for most of these miles. Tired all over, especially legs. I know weight training is a good thing for me, but it really sucks running with sore hamstrings and calves. And it's only Tuesday!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 + 3 mi
With a busy schedue and sore hams I struggled to get these done.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 + 5 mi
Great weather and cooler temps. Legs feel almost 100% again. Squats really took a toll this week.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 6 + 5 mi
Running feels easier and a lot more enjoyable compared to earlier in the week.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.75 | 0.00 | 0.00 | 0.00 | 21.75 |
| 21 mi
Long slow distance, feeling a bit stronger compared to last weekend.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Strength and power training. I hope the DOMS isn't as bad this time around.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7 + 6 mi
Just some nice and easy running before and during work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 8 + 5 mi
All easy in really nice weather. In other news, no DOMS!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| 8 + 6.7 mi
Actually kind of chilly this morning. Busy day so plan to run again after work. Have I mentioned that I hate running after work. Got it done, but didn't like it.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 8 + 5 mi
Same time, same station.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 19 mi Scattered showers around so I started the run on the treadmill at the gym trying to wait it out. While looking out the window I watched other runners trudging through the rain so I soon ditched the mill and went outside. With a higher dew point I knew I was going to get wet anyway. Still building endurance so made the best of the situation while on the trek. Most miles done easy at around 9:00-10:00 minute pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, strength training day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi
Couldn't drag myself out of bed this morning and only had time for one quick run during lunch. Tis life.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 8 mi
Warm and humid this morning. Took a turn on the bike trail and only got about 50 yards before turning around due to spider web overload. Too early to fight spider webs.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8.6 + 4.4 mi
Before and after work. Second run included speed surges.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 8 + 4.5 mi
Really slow going this morning even after a solid nights rest. Second run during lunch included some faster intervals down into the 7s.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| 13.75 mi Gradually making some progress, but I still suffer in high humidity. After doing a full review of my daily nutrition and hydration, I plan to make a switch to HCLF, but not full Vegan. My bodyweight is still not what it needs to be for stamina/endurance purposes so trying something different. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run,just some jumping rope and light strength training.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 mi
Easy run on treadmill. Too darn hot out.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi
Easy trip after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 mi
Quick run over lunch hour. Better weather outside.
|
| | Race: |
Hennepin Hundred - 50 mile (50 Miles) 09:45:00, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| The first annual running of the Hennepin Hundred. I completed the 50 mile race, not the 100. My finishing time was not my fastest, but not my slowest either. Perfect weather day and a great point-to-point course for someone like me (i.e. get lost easy, balance issues when tired). The trail runs along side a canal built in the early 1900s. Wish I lived nearby to run it more often. Anyway, I got third place in my age group so I shuffled away with an extra award. Really feel good about today's effort given my training.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mi during lunch hour. Felt fantastic even in the heat.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| 4.8 mi during lunch again. Great weather and feeling awesome.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 11.75 mi in the morning. Over the past couple of weeks I've come to realize that I've been doing a lot of things wrong since taking up running in 2005. You'd think I would have had it figured out by now. All that time I was focused on the wrong thing, which was running itself. A paradigm shift.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 mi during the lunch hour. Feeling very good still.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| 4.9 mi during lunch hour. Another really nice day and run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 7 mi before work. Starting up some 2-a-days again. I haven't felt this good while running ever. I simply can't believe it.
5 mi during lunch hour. Feeling increasingly tired during second half. Going faster than normal.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5 miles during lunch hour. Solid aerobic effort.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Solid twelver with the crew this morning. Weather perfect.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 miles during lunch. Had to deal with an insulin bonk the first 20 minutes (dizzy, clammy feeling, etc). Felt great after that passed. Messing around with timing of my pre-run nutrition. I'll mark today's experiment as a fail!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| 6 + 5 mi
Double your pleasure, double your fun.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 mi during lunch at around 8:00-8:30 paces.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| 5.8 mi during lunch hour.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mi before work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi during lunch.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 mi during lunch.
|
| | Race: |
Springfield Half Marathon (13.1 Miles) 01:37:41, Place overall: 16, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| Completed my first half marathon in over 2 years. Had a lot of fun chasing after people and getting my butt across the line as quick as possible. I thought I ran it faster based on my effort, but I didn't look at my watch after mile 8. I'm way off my personal best, but I was pushing it as much as I could at the end.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles during lunch. Feeling real good.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles during lunch. A little tired. Quit caffeine (again) on Tuesday. I keep telling myself that I don't need that stuff!!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles during lunch at a faster pace than usual.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 7 + 5 miles, morning and lunch double. All done easy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5 miles during lunch time again.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles in one loop. I prefer loops over O&Bs.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.90 | 0.00 | 0.00 | 0.00 | 20.90 |
| Long run. A bit warm to start, but then cooled off nice at halfway point. Pretty views with the changing leaves. Paces were 8:30-9:30 per mile.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles. We were out of town this past weekend for a funeral so took the afternoon off to get caught up on house items and then went for a run before supper. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile aerobic run after work, nothing special. Gets dark too quick!
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| | Race: |
Indianapolis Monumental Marathon (26.2 Miles) 03:47:05 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Got a big serving of humble pie today. I started out well but quickly faded around mile 18. I know what needs to be done, but my motivation is waning. Regardless, another marathon finish is in the books. Yaa me!!
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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 |
| 3 miles - All miles at around MP, whatever that is at this point considering my most recent marathon performance. Let's just call it "faster than usual" pace.
5 miles - TM after work all easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 0.00 | 0.00 | 3.50 |
| 3.5 miles - TM during lunch break, fast.
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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 mi easy progression followed by strength training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| 3.8 miles progression on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| 10 mi easy before work. Toughest part was getting out of bed and putting on clothes.
3 mi easy progression during lunch + strength training.
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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 |
| Run + strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Progression run on the treadmill during lunch hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Easy run before work.
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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 |
| One easy run after work on the treadmill.
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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 |
| Run + strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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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 |
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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 mi after work. Pushing the reset button again and trying a new time to run. Hoping for more consistency.
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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 mi during lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
| 4 miles, faster progression run down about marathon pace during last 5 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles before work. Slow progression on the treadmill.
4 miles at lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| 11.7 mi real easy on the treadmill in 1:45.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles easy
4 miles easy
Well that's a wrap for running in 2015. Total miles were just over my yearly average for the past 10 years. Not as consistent as I use to be, but other obligations have me too strung out time wise. Here's to a healthy and safe 2016!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2120.98 | 34.20 | 13.10 | 0.00 | 2168.28 |
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