Time keeps on slipping...

Week starting Jan 11, 2009

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Location:

IL,US

Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

10K - 38:30

20K - 1:17:50

Half Marathon - 1:28:23

Marathon - 3:05 (3:06 Boston)

Completed a dozen marathons and a handful of 50 mile ultras.

Short-Term Running Goals:

Half marathon 1:35

Personal:

I developed some heart related issues that required a cardiac pacemaker.  An empty nester planning to safely dedicate more time to running and staying strong.
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Miles:This week: 7.40 Month: 7.40 Year: 1026.15
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.250.003.001.2568.50
Asics 2130 Red Miles: 47.002130 Orange Miles: 21.50
Mon, Jan 12, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

AM: Slow progression 5 mi to 7:40 pace + Strength training.  Feeling stronger again.

PM: Progression 8 mi to 7:00 pace, gradually moving down to 6:00 during last mile.  More snow to shovel after work tonight.

Asics 2130 Red Miles: 8.002130 Orange Miles: 5.00
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Tue, Jan 13, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: Progression run 10 mi with various hills during last 5 miles (8:00 avg).

PM: Easy 2.5 mi while testing out something on the treadmill.

 

Asics 2130 Red Miles: 10.002130 Orange Miles: 2.50
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Wed, Jan 14, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Weather is terrible so it was mill time again.  Easy 6 mi with some rolling 0.25 mi hills (7:52 avg).  Not much else to report.

Asics 2130 Red Miles: 6.00
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Thu, Jan 15, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.002.001.2514.00

AM: Easy run of 5 mi on the treadmill (8:10 avg) + Strength training

PM: Miserably cold and snow packed outside so I decided on the mill again (2% incline).  Easy pace 3 mi + tempo pace 2 mi + interval pace 1 mi + easy pace 3 mi w/ some short hill charges (8%) @ 10K pace (7:20 overall).  Watched "What About Bob?".

Asics 2130 Red Miles: 5.002130 Orange Miles: 9.00
Comments(1)
Fri, Jan 16, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slow recovery run (8:19 avg).

2130 Orange Miles: 5.00
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Sat, Jan 17, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran 18 mi easy, but had to stop at mile 13 for a snack as I was on empty (7:50 avg).  The bottoms of my feet and every muscle on the back side of my body are fatigued.  Temps were warmer, but still very windy outside.  This weather is the pits.

Asics 2130 Red Miles: 18.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.250.003.001.2568.50
Asics 2130 Red Miles: 47.002130 Orange Miles: 21.50
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