| 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. Long-Term Running Goals: Participate in 5k and 10k races. 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: | 0.00 |
Month: | 15.05 |
Year: | 834.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1513.24 | 13.38 | 10.65 | 6.80 | 1544.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 0.00 | 0.00 | 4.85 |
| AM - A 4.9 mi. run before lunch on the treadmill. (9:17/mi)
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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 |
| PM - Lunch run of 5.5 mi (9:05/mi) with 5 x 2 minute at 8:00/mi mixed in during second half. Strength day for legs, core, and upper body.
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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 |
| AM - Before work 5 mi (9:46/mi).
PM - Lunch run 5.1 mi (8:49/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM - Treadmill 5.3 mi (9:29/mi). Hopeful to get outside more often next week.
PM - Treadmill 2.5 miles. Insulin bonk so had to cut short again. Did some strength exercises afterward.
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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 |
| PM - On the treads again for 5 mi.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM - Icy conditions so on the treadmill before work for 6.4 mi.
PM - Lunch 4.5 mi.
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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 |
| AM - On the treadmill for 5 mi before work.
PM - Treadmill 5 mi mixing in an incline segment every 5 minutes. (9:00/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.50 | 0.50 | 0.00 | 5.50 |
| PM - Lunch run slow/easy 2 mi, tempo 2 mi, slow/easy 1.5 mi.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| PM - Lunch run, went slow the first 2 mi (9:30+/mi) then went at my current easy pace for the remainder (9:00/mi). Mixed in 1 min hill every 5 minutes, and several 1 min pickups near the end. Felt very good.
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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 |
| PM - Lunch run, slow first 2 miles then mostly easy pace after with last 5 minutes progressively faster.
PM - Easy 5.5 mi on the mill after work.
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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 |
| Very cold but sunny 10 miles (9:40/mi). Only a couple miles felt decent. On a positive note, this week is the most I've ran in about 2 years.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM - Treadmill 6.3 miles (9:30/mi).
PM - Treadmill 4.4 miles (9:05/mi).
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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 |
| AM - Treadmill 6 miles before work (9:25/mi). Started out feeling terrible so took a quick break and resumed run feeling much better.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 1.00 | 0.30 | 10.90 |
| AM - Slow and easy 6.4 miles outside before work. Began cutting calories and keeping a food journal in hopes of losing about 30-40 lbs.
PM - Aerobic base with 1 mi at Tempo pace and 0.3 mi at Interval pace.
Strength: Bodyweight benchmark test, wiped me out!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Easy but challenging 11 miles (9:20/mi).
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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 |
| "The Perfect 10" Nike bodyweight only workout for 45 minutes. Very difficult.
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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 |
| Lunch - 5.1 miles on the treadmill (8:49/mi). Took a couple days off due to feeling ill and out of sorts.
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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 |
| Treadmill run for 45 minutes, mixed in some faster segments.
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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 |
| Feeling better, but still have a nagging cough (9:00/mi).
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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 during lunch on the treadmill (8:45/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.50 | 1.30 | 0.00 | 8.80 |
| Double day 3.6 + 5.2 miles with a tempo session mixed in during the second run.
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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 |
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| | 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 - Lunch 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 |
| 6.8 + 4.2 mi
Double run easy progression style on the treadmill due to cold and ice (8:52/mi)
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| | 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 + 45 min strength training
Lunch run and then a tough strength workout after work with only bodyweight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 1.50 | 0.00 | 5.20 |
| Lunch run on the treadmill mixing in some tempo pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Easy progression run on the treadmill (8:42/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Nice run outside for once (8:51/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 miles on the treadmill, then a quick strength workout.
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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 |
| Easy paced 7 miles in the morning and 5 miles before supper. Raining so did these on the mill again.
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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 |
| |
| | 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7 mi in the morning outside and 5 mi in the afternoon on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 miles outside during lunch (8:20/avg)
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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 |
| 7 miles in the morning before work and 2 miles during lunch hour, which had to be cut short.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.50 | 0.50 | 0.25 | 6.00 |
| 6 miles during lunch with 10 minutes of fartleks at various paces mixed in throughout the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (8:38/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.63 | 0.00 | 0.00 | 0.00 | 11.63 |
| 11.6 miles in the morning (8:51/mi). Need to start ramping up the long run distance.
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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 |
| At a v-ball tournament out of town all day so no run or workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (9:03/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.88 | 0.00 | 0.00 | 0.00 | 6.88 |
| 6+ miles during lunch, slow progression on the treadmill (8:43/mi).
45 min. of upper body strength training after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 8.5 miles before work (9:00/mi) and 4 miles during lunch (8:52/mi).
Upper body is sore!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles done in 2:21 (9:24/mi). My farthest run since Nov-2015. I think I can, I think I can, I think I can.........
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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 |
| rest
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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 |
| rest
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| 6 miles before work (8:56/mi).
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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 |
| no 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 |
| 6.4 miles before work and 4.6 miles during lunch.
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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 |
| no run :(
I think it's become a habit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8 miles after coffee and cooking breakfast for the family.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles before work
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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 |
| 7 miles before work and 3.5 miles during lunch hour.
Strength training after work: Squats, Bench Press, Power Cleans, Vertical Press for Abs
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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 |
| rest
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 1.00 | 0.00 | 10.35 |
| 6.25 miles before work on the treadmill and 4.1 miles during lunch with 1 mile at TP.
Strength training: Deadlifts, Press, Chin-ups, Side Plank Jacks
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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 |
| rest
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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 |
| Usual 6.4 miles before work (8:34/mi) and 4.6 miles during lunch with 30 sec. pickups. (8:40/mi).
Strength Training: Squats, Bench Press, Power Cleans, Ab Press
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| 5 miles at lunch with 4 x 2 min. pickups mixed in during (8:33/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles during lunch, last 5 minutes faster.
Barbell strength training: Squats, Bench Press, Power Cleans, Ab Press
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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 |
| 5.5 miles on the treadmill before work (9:09/mi).
Powerlifting strength training after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| 3.7 miles on the treadmill during lunch (9:28/mi). Nursing a small injury in right calf.
Olympic style weight training after work.
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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 miles during lunch, again going super easy due to right calf strain.
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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 before work outside in shorts and a t-shirt! Right calf feels mostly healed.
4 miles during lunch.
Strength training day.
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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 miles during lunch hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| 4.6 miles during lunch hour (8:44/mi).
Strength training during lunch and after 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 |
| 6.4 miles on the treadmill before work. Planned to go outside but cold and wind kept me inside. Tired of bundling up.
3.6 miles during lunch inside. Working da abs after.
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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 before work (8:58/mi).
4 miles during lunch hour (8:51/mi).
Strength training after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.06 | 0.00 | 0.00 | 0.00 | 10.06 |
| 7 miles outside before work (8:53/mi).
3 miles during lunch (8:57/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 1.25 | 0.00 | 5.00 |
| 5 miles during lunch, 1.25 miles at tempo pace (8:30/mi overall).
Strength training after 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 |
| 7 miles outside before work (8:43/mi).
3 miles inside during lunch (9:20/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles outside before work (8:43/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 0.50 | 0.00 | 0.00 | 8.03 |
| 8 miles outside late afternoon in the sun (8:37/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 5.7 miles outside before work (9:28/mi).
3.8 miles outside during lunch (9:00/mi).
Strength training after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| 8.9 miles outside before work, legs were heavy this morning (9:19/mi).
Strength training after 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 |
| 8 miles outside before work, legs were in decent shape considering strength training session yesterday (9:24/mi).
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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 |
| Legs are sore so playing it safe with rest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7 miles outside before work (9:13/mi). Legs are still sore but feeling more mobile today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in the morning (9:38/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.53 | 0.00 | 0.00 | 0.00 | 7.53 |
| 7.5 miles in the morning (9:40/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles while in Miami for a business conference (9:50/mi). Hot, hot, hot!
Strength training at night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles in the Miami humidity before the conference.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7 miles before work (9:34/mi). Restart training after traveling on business and then feeling ill for several days after DTaP booster shot last Friday.
Strength training day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 miles in the morning (9:23/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.58 | 0.00 | 0.00 | 0.00 | 8.58 |
| 8.6 miles before work (9:13/mi).
Strength training day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (9:15/mi) with the song "Squeeze Box" by The Who going through my head the entire time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, nearly perfect morning (9:23/mi). Not bad for overweight 47 year old.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (9:16/mi)
Quick strength training workout after supper.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (9:31/mi). Tired and mental struggle during this one.
Strength training day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 1.00 | 0.00 | 0.00 | 10.75 |
| 7 miles before work, not concerned with pace as usual (9:23/mi).
3.75 miles during lunch hour (9:09/mi), last mile at MP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (8:57/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7 miles before work in a muggy mess of weather (9:07/mi). Side note, I'm working on stopping my anti-d medication, Lexapro. I've been on and off the stuff since my mother's passing a very long time ago. Time feels right and it's not good to be on it long-term. Over time it makes me tired, gain weight, and loses effectiveness.
Strength training day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 1.00 | 0.00 | 0.00 | 5.40 |
| 5.4 miles during lunch gradually faster (8:53/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work on tired legs (9:42/mi). Legs were tired from strength training a couple days ago and my sense of exertion has increased since quitting my anti-d med. Will take some time getting use to the feelings again.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles in the morning (8:49/mi). I haven't felt this good on a run in a very long time. Like years. Probably related to stopping Lex. Feeling a bit more determined and getting a "runner's high" again.
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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 in the morning before church (8:48/mi). I can't believe how good running feels now. It has to be related to me stopping my medication.
Strength training and swimming with the kids later in the day. Tired!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.44 | 0.00 | 0.00 | 0.00 | 7.44 |
| 7.4. miles before work (9:24/mi). Tired this morning and took a long time to get going.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles during lunch (8:47/mi). An 8 day streak, look out!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles done super duper easy until the last mile (9:57/mi).
Strength training day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| 5 miles during lunch hour (8:44/mi).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles after work (8:54/mi).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.60 | 0.00 | 10.60 |
| 7 miles in the morning before work (8:52/mi).
3.6 miles during lunch, 5 x pickups (8:19/mi).
Strength training after work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| 5.7 miles on a hot humid morning post blood donation the day before = SLUG FEST! Had to walk some sections. Brutal. Going to eat and drink next couple of days and that's about it.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| 3.3 miles midday, pace progression last 10 minutes (9:05/mi).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 7 miles before work, humidity made this very difficult.
2 miles during lunch break, inside!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 5.7 miles before work, humidity is still high (10:00/mi).
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| 7 miles before work (9:45/mi).
3.2 miles during lunch (9:16/mi).
Strength training day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| 5 miles while on vacation at Table Rock Lake.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5.6 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 miles back at home after week of vacation (9:03/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 10.04 |
| 7 miles in the morning before work (9:45/mi).
3 miles during lunch (9:07/mi).
Strength training day.
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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 |
| 7 miles very slow before work.
3 miles during lunch, surprisingly lively legs.
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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 |
| 7 miles before work (8:57/mi).
3 miles during lunch (9:17/mi).
Strength training day.
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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 |
| 7 miles before work (9:28/mi).
3 miles during lunch break.
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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 |
| 7 miles before work (9:40/mi).
3 miles during lunch (8:50/mi).
Heavy strength training (chin-ups, overhead press, weighted sit-ups, leg lifts, cleans, squats, bench press, deadlifts, calf raises)
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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 |
| 7 miles before work, post strength training (10:00/mi).
3 miles during lunch.
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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 |
| Rest day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.75 | 0.00 | 11.00 |
| 7 miles before work (9:16/mi).
4 miles during lunch, 0.75 mi fast (8:53/mi).
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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 slow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.25 | 0.25 | 0.00 | 10.00 |
| 7 miles before work
3 miles during lunch, last 0.5 mi faster.
Strength training day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.25 | 0.25 | 0.00 | 10.70 |
| 7 miles before work, sweaty one.
3.7 miles during lunch, last 0.5 faster.
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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 |
| 7 miles before work all easy paced.
3 miles at lunch easy.
Strength training day
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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 |
| 5.5 miles of dedicated walking to and from dinner.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.25 | 0.25 | 0.00 | 10.50 |
| 7 miles before work
3.5 miles at lunch, last 0.5 miles faster
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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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the morning (9:22/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles during lunch (8:47/mi).
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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 before lunch (9:52/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 |
| 8 miles during lunch on the treadmill, 5 x 1 min pickups.
Strength training after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work (9:50/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
| 5 miles during lunch, 3 x 0.5mi at threshold pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in the morning LSD
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.50 | 0.00 | 0.00 | 12.00 |
| 10 miles before church.
2 miles before strength training.
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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 during lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles before work, awesome cooler weather! Just keeping it as easy as possible.
Strength training after work.
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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 |
| 7 miles before work on a cool morning.
4.3 miles during lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles in the morning, going to be a hot one today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles before work, very warm and humid (9:43/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles before work, 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 super duper easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy but a little hard due to weather conditions.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| 4.8 miles done slowly before work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy pace (10:39/mi).
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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 easy pace, great weather.
1 hr. strength training
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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 |
| 10 mi easy pace before work.
2 mi fast walk during lunch.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 8.2 mi before work easy pace.
2.3 mi fast walk during lunch.
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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 before work, last 7 miles included 30-60s pickups every mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 mi before work, very easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| 11.6 mi very easy pace, 4 x 30-60s quick cadence and stride combo per mile.Hot out.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 mi easy pace before heading off to visit daughter at college.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi before work, easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.50 | 0.00 | 0.00 | 7.00 |
| 7 mi after work, easy pace until last 0.5mi done at MP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi before work, easy pace, hot for a morning run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 1.50 | 0.00 | 0.00 | 12.20 |
| 12 mi in the morning, mixed in some MP during the last half.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.50 | 0.00 | 0.00 | 7.60 |
| 7.6 mi before church, last 0.5 mi at MP.
Strength training later.
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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 mi before work all done at EP (9:39/mi).
5 mi after work all at EP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.50 | 0.00 | 0.00 | 12.00 |
| 7 mi before work, cool morning, EP (8:57/mi).
5 mi after work, last 0.5 mi at MP.
Strength training after run.
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| | 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 slow on tired legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10 mi all done at EP (9:07/mi).
Strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.50 | 0.00 | 0.00 | 10.00 |
| 6.4 mi morning, legs stiff from strength training.
3.6 mi afternoon, last 0.5 mi at MP.
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| | 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 in the early morning, sore legs from strength training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 6 mi before work, feeling a little better (8:52/mi).
5 mi after work, muggy buggy fest!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 8.8 mi total struggle to maintain pace, very humid
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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 in the morning, good weather (8:52/mi).
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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 easy pace, but got tired from the heat.
Strength training 30 min.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 6 mi before work, tired
6 mi after work, felt better
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| 8.9 mi easy pace, 6 x strides. Much cooler outside. Thought about work and theology throughout most of this run. Oh, and the book I’m reading called “Crow Killer”.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9.2 mi all at EP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| 9 mi before work, couple fartleks near the end.
Strength training after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.93 | 0.00 | 0.00 | 0.00 | 8.93 |
| 8.9 mi before work, 5 x Strides. Mentally draining week, worry about my daughters and depression, lead to inconsistent running this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 9 mi before work on a dark cold morning, 5 x Strides
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 8.8 mi before work
After work spinning 15 min w/ Tabata 6 reps followed by strength training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 mi before work, this was a big victory as it took mental fortitude to get going this morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.40 | 9.30 |
| 3.3 mi on ze mill before work
6 mi on ze mill after work, Burgomaster protocol: 4 reps
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 mi before church
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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 |
| 3 mi on the treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.50 | 11.40 |
| 7 mi before work (8:56/mi).
4.3 mi after work, 4 x 30 sec sprints.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi easy, very windy
Spinning 13 min w/ 6 x Tabata intervals followed by strength training.
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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 mi on the mill jamming to Rocky 4 soundtrack
5 mi on the mill with hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 1.00 | 9.70 |
| 5 mi easy on the mill
4.7 mi, 2 x 0.5 mi @ 5K, walk/slow jog recovery same distance
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.72 | 0.00 | 0.00 | 1.50 | 10.22 |
| 5.5 mi easy jog (9:49/mi)
4.7 mi, including 5 x 2 min @ 5K pace, 3 min recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 4 mi very easy on treadmill
5 mi very easy on treadmill
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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 low intensity easy run in flurries and wind 🙁
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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 mi easy intensity on treadmill, lower rib pain due to injury caused by horsing around. Feeling old.
5 mi at low intensity on treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 2.10 | 10.00 |
| 5 mi low intensity run
5 mi high intensity run, W/C 10-15 m; 5 s • 3 m @ 10K • 2 r
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 mi low intensity on the mill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.63 | 0.00 | 0.00 | 10.63 |
| 10.6 mi outside, 1.6 mi at moderate intensity.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi low intensity, coming back after re-injuring rib cage.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.20 | 0.00 | 0.00 | 0.00 | 28.20 |
| Catch-up entry for the month.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.90 | 0.00 | 0.00 | 0.00 | 40.90 |
| Catch-up entry for the total month.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1513.24 | 13.38 | 10.65 | 6.80 | 1544.07 |
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