| Location: Paducah,Ky,USA Member Since: Jul 29, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 6 Boston Marathons ( 3:21), 3 St. George Marthon(3:12), 1 Huntsville Al. (3:29)
5K - PR 18:34
10K PR- 40:04
Half Marathon- 1:28:54
Short-Term Running Goals:
Personal: Married with 2 kids one grown living and working in Atlanta, one in college |
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| | 13 mile MTB Poker ride on the trail. Great day for a ride.....
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| | 15 long and boring miles on the TM (1% incline 7:52 avg pace) but it was safer than going outside. It was in the 20's and windy making the wind chill close to 0. There was also a light snow on the ground with some icy spots.
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| | Another 3 easy miles after work
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| | Workout and TM run at the gym 7:29 avg pace 1% incline
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| | Ditto from yesterday except 7:14 avg pace
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| | Day off from the gym but I pounded the pavement outside. No Garmin but 8'ish pace
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| | Afternoon run 48 cloudy with a few rain drop. Nice and easy pace 7:49 avg pace
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| | Morning long run temps in the high 40's, cloudy with a good breeze, Nice day for a run. I really wasn't concerned about time as much as it was about getting the miles in. Pretty steady 8:20 to 8:25 pace till the last 4 or 5 miles then finished it off with some 7:30 miles.
8:13 overall pace
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| | Morning recovery run before church
Afternoon bike ride around town 20 miles.
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| | Afternoon workout and run after work. Warm (high 40's) dark and wet. It was time for a little hill work.
7:43 avg pace overall
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| | Afternoon workout after work then I ran the same hills, no garmin this time
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| | Noon time workout and run.
- 7:55
- 7:36
- 7:05
- 6:41
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| | 4 easy pace afternoon miles, no garmin
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| | 26 degrees at the start 34 when I finished. It was cloudy with the wind blowing 15-20 mph. Tried to keep a relaxed steady pace and then pick it up the last few miles
- 8:23
- 8:04
- 8:07
- 8:13
- 8:12
- 8:13
- 8:16
- 8:06
- 7:55
- 8:02
- 8:05
- 8:05
- 8:03
- 8:04
- 7:56
- 7:42
- 7:15
- 7:08
2:23:50 8:00 avg pace
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| | 6 mile recovery run before church 25 and cloudy no wind.
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| | Morning workout before work
Afternoon progressive run after work. It was close to 60 and sunny with no breeze.
- 7:53
- 7:20
- 7:19
- 7:10
- 7:03
- 6:39
7:14 avg pace
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| | Morning workout before work
The weather was totally different than yesterday 25 degrees 15-25 mph wind and cloudy. Nice easy pace no garmin.
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| | Afternoon run after work 20's with a good breeze.
7:54 avg pace
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| | Morning workout before work
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| | Got in a quick 3 mile run after work.
- 7:42
- 7:18
- 6:59
7:20 avg pace
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| | Morning run 30 windy and cloudy with a dusting of snow/ice on the roads.
- 8:47
- 8:03
- 7:46
- 7:52
- 7:52
- 8:06
- 8:01
- 7:57
- 7:36
- 7:51
- 7:44
- 7:45
- 7:51
- 8:08
- 7:46
- 7:22
- 7:41
- 7:55
- 7:45
- 7:39
2:37:28 7:52 avg. pace
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| | Nice and easy 6 mile recovery run before church 34 windy and sunny.
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| | Morning workout before work
Cold afternoon run 19 degrees and windy
- 8:01
- 7:44
- 7:27
- 7:22
- 7:20
- 7:08
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| | Morning workout before work
Rest day for cardio
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| | 8 mile afternoon run 30 and sunny no wind. Nice steady pace (7:54 avg. pace)
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| | Morning workout at the gym
Really busy at work this week. I'm having to put in a lot of hours so I'm working in runs whenever I get a chance. The bad news is I was to tried to get one in this afternoon.
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| | Got up early and went to the gym and ran 8 mile 1% incline 7:23 avg pace before work. It looks like it'll be another late night.
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| | Another run on the TM before work 4 @8:00 pace 4 @ 7:25 1% incline
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| | Afternoon workout then a run on the TM after work. 7:21 avg pace 1% incline
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| | Morning workout before work
6 miles 1% incline 3@ 7:40 3@ 6:57
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| | Felt like a Nice and easy run on the TM 7:34 avg pace .5 % incline
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| | Morning workout before work
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| | 18.2 slow miles on ice covered roads, 15 degrees and cloudy
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| | Back inside after a little more snow last night.
7:26 avg pace
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| | Easy 7 before church 30 cloudy and slick
4 more miles in the afterrnoon 35 and cloudy not as much ice
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| | Morning workout before work. It really felt good to get the legs stretched out this morning.
7 mile afternoon run. 23 degrees,cloudy and windy cold but at least the roads were clear. The first couple miles were slow then picked up the pace and ran the last two at a sub 7 pace.7:39 avg pace
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| | Morning workout before work
4 mile afternoon run 24 degrees (14 degree with the wind chill figured in)
- 8:32
- 8:01
- 7:23
- 6:57
7:44 avg pace
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| | Afternoon run 30's and sunny (not bad).
- 8:33
- 8:13
- 8:01
- 7:14
- 7:13
- 6:58
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| | Morning workout before work
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| | Easy 4 mile run
7:35 avg pace
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| | 20 mile long run 20 degrees at the start sunny and no wind, 35 when I finished. It was perfect weather for a long run.
- 8:39
- 8:12
- 7:57
- 7:59
- 7:58
- 7:59
- 7:59
- 7:58
- 7:54
- 8:02
- 7:55
- 7:58
- 7:59
- 7:45
- 7:57
- 7:47
- 7:48
- 7:47
- 7:51
- 7:35
2:38:57 7:57 avg pace (most of the miles I never looked at my Garmin)
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| | 5 easy recovery miles before church 30 degrees sunny with a little wind.
Another 5 mile run in the afternoon
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| | Afternoon workout after working on the plumbing at the house last night and all morning.
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| | Morning workout before work.
Had to work late and obligations at the church left no time to run.
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| | I pulled a TS move and got up early to get a run in. I'll try and get another one this afternoon if I don't get stuck at work.
Grabbed another run this afternoon 6.1 @ 7:35 avg pace
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| | Another early morning run <8 pace
Another 5 miles after work <8 pace
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| | Morning workout before work
Easy afternoon run <8 pace
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| | Another 20 mile long run lots and lots of hills steady 8:20 avg pace
40 degrees and the start 53 when I finished (windy)
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| | 6 mile recovery run before church 40 sunny and breezy
4 miles in the afternoon
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| | Morning workout before work
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| | 8 mile tempo run after work 40's cloudy and windy.
7:30 avg pace
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| | Morning workout before work
8 nice and easy afternoon miles 30 windy and cold.
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| | 6 hard fought (easy) miles after work
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| | 4 miles after work 8 min pace
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| | 18 mile long run
42 degrees cloudy no wind
- 8:48
- 8:11
- 8:08
- 8:05
- 7:54
- 7:58
- 7:59
- 8:06
- 7:55
- 7:54
- 7:49
- 7:51
- 7:53
- 7:51
- 7:43
- 7:44
- 7:52
- 7:46
54 degrees 2:23:26 7:58 avg pace
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| | 6 mile recovery run before church 32 degrees raining/sleeting 10 mph wind.
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| | Seems like a Good day to rest. The gym is closed and there's to much ice and snow on the roads to run outside.
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| | 8 miles after work on the TM 7:27 avg pace
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| | Morning workout before work
8 mile TM run after work 7:37 avg pace
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| | Woke up early so I made it to the gym in time to get a good workout in and 4 mile TM run before work.
8:00 avg pace
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| | 6 easy ones in the morning
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| | Another slow-n-steady 20 miler in the books 35 degrees at the start 47 at the finish partly sunny. A perfect day for a run........
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| | 5 mile recovery run before church 35 with the sun coming up
Another 5 miler this afternoon 65 and sunny
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| | Morning workout before going to work.
Afternoon run after work almost 70 degrees, sunny and a little breezy. What a afternoon for a run!!!
- 7:55
- 7:34
- 7:40
- 7:44
- 7:32
- 7:15
- 7:07
This would sound wierd anywhere but on a running blog but as bad as I hate to I'm going to make myself take a rest day from running tomorrow.
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| | Morning workout before work.
Rest day from cardio!!!!!!!
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| | Morning workout before work
6 mile afternoon run temp's in the high 30's, windy(25 mph), cloudy and sleeting What a diffrence a day makes.
- 8:23
- 7:59
- 7:37
- 7:16
- 7:18
- 7:20
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| | Nice afternoon run after work. It turned out to be kind of a progessive run with me picking up the pace. I was running relax and easy and not looking at my Garmin.
7:40 avg pace
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| | Nic easy bike ride home from work 12 miles
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| | 22 easy pace miles
- 8:54 41 degrees and sunny
- 8:38
- 8:37
- 8:27
- 8:19
- 8:22
- 8:27
- 8:30
- 8:41
- 8:31
- 8:29
- 8:26
- 8:23
- 8:25
- 8:09
- 8:07
- 7:49
- 7:51
- 7:43
- 7:33
- 7:32 60 degrees and sunny
- Cool down
21@ 8:17 avg pace
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| | 6 mile recovery run in the rain before church. 45 degrees
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| | Morning workout before work
8 mile afternoon run after work steady sub 8 pace
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| | Morning workout before work
6 mile easy pace run after work 8:04 avg pace
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| | Probably a rest day unless I get a chance to squeeze in a lite run this afternoon
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| | Morning workout before work
8 mile run after work
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| | 5 miles before work, 4 more after work
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| | Morning workout
Afternoon run 10 miles 8:01 avg pace
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| | Morning workout
Afternoon run 4 mlles @ 7:31 avg pace
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| | 8 mile afternoon run 7:39 avg pace
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| | Morning workout
4 mile afternoon run 7:28 avg pace
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| | I got an surprised day off from work this weekend because we're ahead of schedule so I took advantage of it and went out for a long run. 18 slow easy miles 44 degrees,rainy and very windy.
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| | 6 mile run after work 7:33 avg pace
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| | Morning workout
Afternoon run after work 8 min avg pace
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| | Morning workout
4 mile easy pace afternoon run
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| | Was going to run 8 but it started to rain harder and lightening so I cut it short
7:23 avg pace
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| | Morning workout
Had to give the body a break today from cardio
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| | 3 mile run before work 7:33 avg pace
5 mile afternoon run after work 7:53 easy pace miles, I'll go for my last long run in the morning then it's taper time.
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| | Last long run before tapering for Boston. 40 degrees partly sunny with a good breeze at the start 49 degree when I finished. Great day for a run
- 8:32
- 8:04
- 8:06
- 8:05
- 8:00
- 7:59
- 8:09
- 8:03
- 8:11
- 8:07
- 8:02
- 8:10
- 8:11
- 8:14
- 8:17
- 8:17
- 8:06
- 7:33
- 7:13
- 6:55
2:40:09 8:00 avg pace. This last long run had lots and lots of hills.
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| | 6 mile easy recovery run after work
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| | morning workout before work
6 mile tempo run in the afternoon 7:36 avg pace
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| | morning workout before work
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| | 7.5 mile easy pace run 7:55 avg pace
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| | Morning workout
6.5 mile afternoon run 8:15 avg pace
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| | 55 degrees and sunny at the start 68 at the end. Nice morning for a run but just a little warm for my taste.Started out slow to get the blood flowing and then threw in a few fasterr miles at the end to finish on a strong note. It's all down hill from here.It's time to rest up, heal up and go crazy watching something you have no control of "the weather".........
- 8:58
- 8:45
- 8:35
- 8:20
- 8:26
- 8:25
- 8:17
- 7:53
- 7:59
- 7:50
- 7:33
- 7:27
- 7:13
- .2 @ 7:19
1:47:13 8:07 avg pace
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| | 5 easy recovery miles before church
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| | Morning workout before work
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| | Morning workout before work
Afternoon tempo run 7:33 avg pace
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| | 4 very slow miles after work
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| | Morning workout before work. Just trying to keep things normal during taper madness
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| | Short 5 mile easy run to get the blood circulating. Now it's time to mow the yard and then start the trek to Boston!!!!!!!
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| Race: |
Boston marathon (26.2 Miles) 03:38:53 | | My Boston experience this year was fantastic but not without mixed emotions. First, you couldn't be at the marathon and not remember what took place last year and think about the lives that were forever changed or ended,My heart and prayers go out to these families.
I arrived in Boston Saturday afternoon and quickly made my way to the BB to drop my stuff off and make my way to the expo. I can never fully relax and feel at ease till I'm there and have that bib number in my hand. Now it was time to meet up with Lloyd which I found right across the street outside Trader's Joe's. We spent the rest of the afternoon catching up over pasta and like a couple old men went back to the room for a short afternoon nap which turned out to be all night.
One of the highlights this years was the "Blessing of the Athelete's" at the Old South Church on Easter Sunday. It was nice to meet Preston and his family and JG outside the church as we were coming out of the first service and they were waiting to go in to the next one.I wish we had spent more time together but it seems like things go by so quickly and with so many people there it's really hard to plan things.
After walking around the expo again and taking a walk down Boylston to take in the all the marathon excitement it was time to head back to the room to get off my feet before heading to the marathons Pasta Dinner.
Now, we finally made it to race day morning. After days of checking the weather multiple times each day it was here. A beautiful morning not a cloud in the sky and the temps a little warmer than was expected but all in all a good day for a run. In the back of my mind there was still an uneasy feeling about it being too warm. I seem to have a cramping problem during marathons if gets much above 55-60 degrees. Also the heat we endured at Boston two years ago was still fresh in my mind. But I'd put the training in and had a plan so it was time to run and I was going to run the plan.It went really well till mile 18 when I got the first hint that the legs were going to start cramping so I went in survival mode. The first run stopping cramp hit me about mile 22 and I knew it was going to be a long painful way to the finish line with my hopes of BQ'ing again this year were going to slowly fade away. I did come up short of my goals but I really can't complain. From Hopkinton to the Finish line the crowds were fantastic and my experience when I cross the finish line was very humbling, So many runners hugging, crying and kneeling down to pray in honor of those who were forever changed by the events that took place at that exacted place just a year ago.
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| | 12 miles of mountain biking
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| | Morning workout and easy 5 mile run. The legs are recovering and feel pretty good.
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| | Good solid 13 mile MTB ride (1:10) now it's not my legs that hurt but my butt, it needs to toughin up a bit !!!
3 easy mile across Kentucky Dam
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| | 5 miler before church.
I've been checking out the local extended forecast for Paducah.There's a half marathon May 10 and if the waqether is not to warm I might just run it. The legs should be fine by then. Right now the forecast is 48/63 and raining if that sticks I'm in......
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| | Morning workout before work
6 mile tempo run afterwork. Probably ran to fast to early but was inspired by IJR's run so I thought I'd test the legs and see where there at.I'll take it easy tomorrow.
6@7:20 avg pace
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| | Morning workout before work.
I was going to take the night off but the rain moved out, it cleared off and my wife and daughter left for the night. So I took advantage of it and went for a relaxing late afternoon easy pace run..
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| | Another 6 miler this one at an easy 8 min. pace.
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| | Morning workout before work
5 mile run after work
- 8:47
- 8:17
- 8:00
- 7:19
- 7:08
7:54 avg pace but felt awful good. I didn't push the pace I just went with what felt good to the legs.
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| | 7 mile C-loop right at dark on the mountain bike.
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| | Wanted to test the fitness today to see what kind of pace I could run if I decide to run the half next Saturday
- 7:30
- 6:31
- 6:58
- 6:22
- 6:37
- 6:53
- .55 @6:06
44:11 6:45 overall avg pace The pace was all over the place but the effort was pretty steady except for the first mile when the legs were getting warmed up. Not really sure what to take from this but feel like I could keep close to a 7 min. pace if I pace myself and the weather cooperates.
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| | No running today, we're trying out some local MTB trails this afternoon that we don't normally ride.(10 miles of MTB)
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| | Workout before work
6 mile run after work but the pace is still all over the place and I'm usally pretty good with pacing myself ????
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| | Morning workout before work
Afternoon run 6.75 miles @ 7:57 avg pace
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| | Morning workout before work
Afternoon MTB ride 2 C-loops 14 miles
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| | 7 mile run after work 7:26 avg pace
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| | 10 mile run @7am 70 degrees, sunny and humid 8:10 avg pace
We had a "Great" day and a "Great" night, our daughter graduated with her Dental Assistant degree today and. we had a celebration at our house afterwards with family and friends.
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| | Easy 5 mile run in the "Heat" before church........
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| | Morning workout before work
Afternoon run right before it started to rain 7:46 avg pace
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| | morning workout before work
6 mile progressive run
- 8:23
- 8:08
- 7:49
- 7:40
- 7:18
- 7:07
7:43 avg pace
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| | Morning workout and a 6 mile run in the rain.........
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| | 7 mile morning run 50's and cloudy
- 8:22
- 7:56
- 7:39
- 7:39
- 7:32
- 7:13
- 6:43
53:02 7:35 avg pace
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| | 5 steady easy morning miles (50 and sunny)
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| | MTB on the Canal loop 12.5 miles 1:06:17 (55 and suuny)
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| | 6 mile run before church. We are still having some great weather 55 and sunny
- 8:29
- 7:58
- 7:17
- 7:14
- 6:52
- 6:38
44:28 7:24 avg pace
Afternoon 25 mile road ride i
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| | Morning workout before work
6 mile" Hilly" afternoon run 80's and Sunny
- 8:04
- 7:51
- 7:44
- 7:28
- 7:32
- 7:21
- 46:01 7:40 avg pace
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| | Morning workout before work
Afternoon 6 mile run
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| | 6 mile afternoon run in the heat. The legs felt like they weighted a ton this afternoon and I had "0" energy. I managed to get 6 in @ 7:53 avg pace. Maybe it's time for a rest day !!!!!! I might hit the trail tomorrow for a little MTB ride if things pick up........
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| | Quick morning workout.
I wasn't going to run this afternoon but decided to go out for a little 3-4 mile run. It clouded over and felt good so I went 5.5.
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| | 5 mile afternoon run 80's and Hot
- 8:18
- 7:48
- 7:34
- 7:12
- 6:27
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| | 5 mile run before church steady 8's
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| | 6 mile morning run easy 8 min. pace. Not much else going on except cleaning windows, siding and staining the deck..........Good long weekend!!!!
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| | Morning workout before work
6 mile afternoon run in the rain. 7:33 avg pace
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| | Another morning workout before work and a afternoon run. I started out slow the first three then picked the pace up to finish with a 7:55 avg pace,
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| | 6.35 mile afternoon run 7:39 avg pace
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| | Morning workout
Afternoon rest from running
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| | Steady 7 mile morning run 7:58 avg pace
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| | 5.5 Mile run before church 7:49 avg pace 80, sunny and already humid
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| | 6.25 mile afternoon run in the pouring rain 7:35 avg pace
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| | Afternoon workout rest day from running
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| | Afternoon run after work 89 sunny and hot.Started out with the legs feeling really heavy. I don't know why but that's the way they feel a lot of days following a rest day.I was really surprised when I got done and looked at my splits. Not that they're fast just faster than they felt.
- 7:33
- 7:38
- 7:17
- 7:12
- 7:14
- 7:14
44:08 7:21 avg pace
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| | Morning workout
6.5 mile afternoon progressive run 7:41 avg pace
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| | Morning workout and 7 mile run. 1 mile warm-up then a steady 8 min. pace
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| | 4.25 mile jog around the block before hitting the yard work before it gets to "Hot".......
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| | 6 mile run before church
- 8:57
- 8:14
- 8:11
- 7:50
- 7:33
- 7:07
47:52 7:59 avg pace
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| | Morning workout and then a little speed workout on the track.
2 mile WU
6- 400m @ <1:30 w/ 200m rest
4-200m 2@40 sec. 2@45 sec w/200m rest
1 mile CD
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| | Morning workout and 6 mile run in the rain again.... 8:05 avg pace
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| | 7.5 mile morning run 70 degree but really humid. Steady 8 min. pace but picked it up the last mile 7:50 avg. pace overall.
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| | Morning workout
4.5 mile afternoon run 8:10 avg pace
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| | 5 mile afternoon run in the heat.
- 8:50
- 7:59
- 7:40
- 7:25
- 7:04
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| | mornong run before church
- 8:32
- 7:52
- 7:30
- 7:26
- 7:25
- 6:47
- .15 (cool down)
45:52 7:39 avg pace
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| | Morning workout after work
4 mile afternoon run before heading to work 8:04 avg pace
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| | Morning workout after work
6.1 mile afternoon run 7:57 avg pace
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| | Tried to get a run in before it got to hot.
- 8:57
- 8:33
- 8:08
- 7:50
- 8:01
- 7:41
- .6 @7:17
8:08 avg pace
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| | Morning workout and easy 5.5 mile run
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| | Road my bike back and forth to work 23 miles.
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| | 4.75 afternoon run after work
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| | 6 mile run after work 3 with a friend I work with @ 8:30 pace 3 by myself @ 7:30 pace
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| | Morning workout and track workout
2 mile WU
6-400m w/200m rest i
4-200m w/200m rest
.5 mile CD
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| | Morning workout and easy pace 6 mile run.
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| | 3 miles in the am
5.25 miles in the pm
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| | Morning workout at the gym
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| Race: |
Ameribration 5K (3.18 Miles) 00:20:06, Place overall: 2, Place in age division: 1 | | I run this race almost every year and my times are always within a few seconds of each other. This race is ran about 2 miles from where I work and in a area that I run in a lot. It is ran mainly on a paved trail that goes around the baseball complex then down main street. It has alot of sharp turns and curves, a couple good sized hills and is a bit long. I think everybody's time reflex's it. I know this course like the back of my hand so I was able to keep steady even splits.
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| | 8.25 easy mile before church, Not to bad out this morning. It was humid but overcast, 74 degrees with a good breeze. 8:09 avg pace
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| | 5 mile run in the heat after work. 7:39 avg pace
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| | Afternoon workout and 5 mile run after work 7:55 avg pace
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| | Morning workout and 6 mile run. I started off slow and picked it up the last couple miles to finish with a 7:55 avg pace overall.
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| | Slow and steady 6 mile morning run
Another 3 mile across Kentucky Dam after supper. We are having some nice weather for the first part of July.
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| | 15 mile road ride 16.3 mph avg.
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| Race: |
Freedom Fest 5k Murray Kentucky (3.1 Miles) 00:18:27, Place overall: 8, Place in age division: 1 | | I ran this race a couple years ago and made a wrong turn and ended up off course. This year I tried to keep the leaders in sight so I didn't make the same mistake twice. I was pretty happy with my time the splits were all within a couple seconds of each other with the last mile a little faster. After the first half mile I found myself in 8th place and that's were I ended up. All the guys in front of me were high school cross country runners except one. I really thought they'd start to fade after the first mile but they were rock soild and kept an even steady pace the whole race. Another good thing about this race is it starts at 7:00. They get the awards out quickly and I was back home before 9:00 so it doesn't take up half a day.
15 mile road ride in the aftenoon to get the legs stretched .
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| | 6 mile easy pace run before church
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| | Morning workout and track work
2 mile warm-up
4 x 800m (400m rest intervals)
2 x 400m (400m rest intervals)
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| | Morning workout
6.25 mile afternoon run 7:47 avg pace
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| | 7.25 mile morning run not as hot and less humid today 8:02 easy pace miles
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| | No miles today just a good core workout in the morning at the gym. I spent the rest of the day mowing the yard and getting the camper cleaned up and waxed ready for camping..
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| | 6.5 mile morning run 8:05 avg pace
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| | Easy 3.5 mile run in the heat of the afternoon, not a wise thing I know but you get it when you can. I also ride my bike to and from work (25 miles).
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| | Another hot afternoon run 7:50 avg pace
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| | No time for a workout or run but I was due a rest day. I just hate to start the first part of the week with a goose egg but my body will appreciate it. Life is GOOD!!
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| | Another busy day at the Dunn's house but I did manage to get a good run in. 6.25 mile @7:57 avg pace and I enjoyed the crap out of it.
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| | Morning workout and run 7:50 avg pace
Commuted back and forth to work on my bike 25 miles
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| | Noon time workout and run 7:43 avg pace
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| | Another 70's degree run in what should be a "Hot and Humid" afternoon. 7:43 avg pace
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| | Grabbed 4 miles before heading to St. Louis to watch the Cardinals.
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| | 6 hard miles about noon, too much beer, popcorn and peanuts at the ballgame plus too little sleep last night. A guy has to let go and cut loose every now and then but honestly I didn't over do it to the point I feel bad today so thats a good thing.. 7:59 avg pace
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| | Morning workout then a trip to the track
3x-200M (200m RI)
3x-400m (400m RI)
3x-800m (400 RI)
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| | Morning workout and run 7:53 avg pace
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| | 6 mile afternoon run 7:47 avg pace
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| | Morning workout after work
Rest day from Cardio
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| | 6.5 mile cool (58 degrees) morning run after work. 7:45 avg pace
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| | 6 mile morning run 7:23 avg pace
Afternoon trip to the gym
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| | 6 mile afternoon run after work 7:43 avg pace
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| | Afternoon workout after work
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| | 6 mile run after work 7:40 avg pace
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| | Easy 4 mile run after work
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| Race: |
Fancy Farm (3.1 Miles) 00:19:26, Place overall: 11, Place in age division: 2 | | Morning workout at the gym
This is a 7 pm race. The weather this year was not quite as bad as normal but it was still "Hot and Humid". I've run this race several times and my best time was in the high 18's a few years ago. If my memory serves me well it had rain that day to cool things off and was still cloudy at race time.
Ok to the down and dirty. I ran just about the race I wanted to with the exception of mile 3 which has a huge hill that kicked my tail this year. I tried to save a little going up the hill with the hopes of making up time after I got over the top which has a slight decline down to the finish line. I did pick the pace up and had my sights set on picking off the guy in front of me but before I could a guy picked me off, Dang it I hate when that happens. I did end up picking off the guy and was closing the gap on the guy that passed me but ran out of time and he beat me by 5 seconds. It just happened that he was in my age group which made it that much worse. All in all I can't complain but you always feel like you could have done a little better.
- 6:04
- 6:17
- 6:35
- .1 (5:51)
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| | Rest day from running but I did hit the trail for some mountain biking. I turned a 58:45 loop which is my best time in a few years.
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| | 7 mile morning run but it was still hot and humid.
- 9:12
- 8:08
- 7:48
- 7:43
- 7:30
- 7:24
- 7:01
7:46 avg pace.
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| | Morning workout and 6 mile easy pace run before it heats up. 8:15 avg pace
Another 3 mile around the parks at Calvert
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| | Morning workout then 5 mile afternoon run. No garmin but around 8 min. pace
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| | 7 mile morning run.
- 9:04
- 8:33
- 8:03
- 7:44
- 7:25
- 7:22
- 6:56
7:52 avg pace
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| | Morning workout and TM run 7:21 avg pace
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| | Morning workout at the gym. Rest day on the Cardio
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| Race: |
Hot August 5K (3.28 Miles) 00:21:20, Place overall: 2, Place in age division: 1 | | This was the first of 5 races in the Western Kentucky State Park Running Series. All but one of them are really hilly courses and two of them are ran at night. I looked down at my Garmin when I got through and thought they must have messed up on laying the course out but it was me and three other runners that had messed up. We made a wrong turn at the top of a hill that went back in this little cul-de-sac then came right back out on the course again. With the exception of adding some time it didn't affect our finishing postions any. I'm really not to disappointed with my time, with the course being so hilly, plus getting off course and it being so humid you could cut the air with a knife I'll take the second place finish. I feel like my time would have been real close to 20 even if we hadn't made the wrong turn.
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| | 7 mile morning run before it got to hot.
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| | Morning workout after work
6 mile afternoon run
- 8:52
- 8:12
- 7:56
- 7:33
- 7:19
- 6:47
7:46 avg pace
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| | Morning workout after work
6 mile easy pace afternoon run on a beautiful fall like day 80's low humidity, slight breeze with puffy clouds" Life is Good"
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| | 6 mile morning run
- 8:59
- 8:03
- 7:48
- 7:30
- 7:13
- 6:45
7:43 avg pace
Afternoon C-loop on the mountain bike
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| | Morning workout and 5 mile hill repeat run
Grabbed another 3 mile around the subdivision that night
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| | 6 mile run after work. The legs should have felt fresh and ready after the rest day yesterday but they felt very heavy and it was hard to get in the groove. It felt like everything was out of sync the first few miles.
- 8:14
- 7:50
- 7:29
- 7:14
- 7:00
- 6:48
7:25 avg pace
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| | Morning workout and 6 mile easy pace run. 8:07 avg pace
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| | Early morning workout and 6 mile hilly run.
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| | 6 in the morning after work
Another Hot 3 miles in the afternoon
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| | Morning workout after work
Rest day on cardio
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| | 6 mile morning run after work 7:31 avg pace
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| | Nice 50 mile road ride. 40.7 max mph 16.4 avg
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| | Easy 5 mile run before the heat set in, might try and get another short run in after the sun goes down. No Garmin but about 8 min pace
3 more miles in the late afternoon
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| | 5 mile run in the heat and humidity (5:00pm) 7:15 avg pace. Not really the pace I wanted but for some reason it felt Good so I went with it.
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| | 6 mile afternoon run 7:31 avg pace
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| | Took the day off from running but hit the gym for a good stretch and workout
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| | Was going to do a workout and run after work but was too tired to go to the gym but I did hit the pavement for a decent run 7:38 avg pace with the last 3 under 7:00 pace
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| | Morning workout and 5 mile run
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| | 6.5 mile morning run
- 8:55
- 8:15
- 8:09
- 7:58
- 7:31
- 7:02
- .5@6:52
7:53 avg pace
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| | 6 mile morning run 7:43 avg pace
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| | 6.5 mile easy pace morning run 8:20 avg pace
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| | Morning workout and 6.5 mile run
- 8:30
- 7:50
- 7:34
- 7:18
- 7:13
- 7:00
- .5@6:52
7:31 avg pace
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| | Another morning workout and 6 mile run 7:41 avg pace
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| | Ditto from the last couple days 8:03 avg pace
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| | 5.25 morning run even 8 minute pace
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| | 7 mile afternoon run 7:31 avg pace
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| | 3 mile run and workout after work
another 4 mile run in the afternoon
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| | 4 mile run and work out after work
another 4 miles in the afternoon
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| | Morning workout and 6 mile run 7:50 avg pace
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| | 4 miles in the rain before heading to Atlanta for my sons wedding
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| | 4 miles around the streets of Buckhead
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| | Rest Day!!! Big day my I get a new daughter my son's getting married.
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| | Up early for a little 5 mile run up and down the streets of Atlanta even as crowded as the city is there are a lot of runners and cyclist out doing their thing. I love it!!!!! It's not like running in the country but it all has its challenges.
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| | 6 mile run and mid-morning workout after going into work for a couple hours. It's back to the grind after a Big weekend.
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| | morning workout and 6.5 mile run
- 8:14
- 7:19
- 7:21
- 7:14
- 6:45
- 6:29
- .5@6:25
7:10 avg pace overall
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| | 4.5 mile run after I got off work
4.5 mile run after I got up
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| | Morning workout and 4 mile afternoon run
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| | 6 mile morning run it was 76 but with a dew point of 70 made it feel a lot hotter.
- 8:57
- 8:19
- 7:48
- 7:25
- 7:05
- 6:37
7:42 avg pace
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| | 6 mile run after work
- 7:45
- 7:12
- 7:01
- 6:49
- 6:42
- 6:46
7:03 avg pace
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| | Afternoon workout after work. Rest day from running!!!!!
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| | Early morning 4.5 mile run before in the dark before work. No Garmin but ran what felf like 8 min. pace
Afternoon workout and 4.5 mile run 7:31 avg pace
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| | 6 mile afternoon run 7:40 avg pace
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| | Morning workout at the gym
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| Race: |
United Way 5k (3.1 Miles) 00:19:30, Place overall: 7, Place in age division: 1 | | I ran the 20 annual United Way 5k today. I think this was my 10th or 11th time to run it. It's one of the biggest 5k's in our area and usually has a good turnout of 450-500+ runners/walkers.Today was no exception. The weather was a little warm for my liking but really for a 5k it wasn't to bad 70's and sunny for the 9:00 start. I did a 1.5 mile warm-up to get the blood flowing and then it was time to toe the line for the start. I looked around to see who all was there and realized that it might be possible to take home the Gold in the Masters division if I could stay ahead of a couple guys that I knew that were in the Masters class. The gun went off and the race was on. As usual you got the younger kids going out wide open so it took about 3/4 of a mile for things to shake out so you could see what was really going to happen. A guy I know that has just started running within the last year (and has lost 46#) pulls up beside me. He told me latter that his goal for today was to beat me. I think he's about 30 so it shouldn't be to hard to beat this old man. All he really needed was someone to pace him so he didn't go out to fast. We went through the first mile right on target 6:09. I was shooting for 6:15. It's a flat and fast course with 2 or 3 turns each mile that slow you up a little but really a pretty honest course. So we're settled into a decent pace pretty much by ourselves with 3 or 4 runners about 10 yards ahead of us then 4 runners in the lead pack another 10 yards in front of them. We go through the 2 mile checkpoint with a time if 12:21 a little slower but right on my plan. In the third mile we picked off a couple runners as they started slowing down but I could also tell there wasn't going to be no kick for me at the end. With about .5 mile to go I told Jacob this was his time to shine if you've got anything left go for it. So he started slowly pulling away. I was really proud of him. I was able to hold on and finish 10 seconds behind him and bring home 1st place in the Masters Division. All in all I was satisfied with the race. 1.5 mile cool down. I'll call it a day go home get cleaned up and go back down to the riverfront and enjoy some Bar-B=Q and try and get rehydrated.
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| | Up and out the door early for a easy 7 mile run in the dark with a lite misty rain 8:08 avg pace
| |
| | Morning workout out at the gym then a 6 mile hill workout,
| |
| | Another morning workout and 6 mile run 7:44 avg pace
|
| | Got a easy 6 mile run in before the heat set in. Looks like after tomorrow we might get a break from it. 8:03 avg pace
| |
| | I'm on a roll with theses 6 mile runs also worked out at the gym. 7:29 avg pace with lots of hills
I went for the hat trick today, not only did I get a good workout and run in this morning I had time to do a 7 mile mini-loop on the MTB bike this afternoon. This was after I finished cleaning the carpets and doing the normal chores it takes.
| |
| | Ran 8 miles when I got up this afternoon and struggled to keep a 8 min. pace. I guess it was just one of those days.
| |
| | Morning workout after work
Afternoon 6 mile run 8 min pace
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| | Another morning workout after work
6.5 mile afternoon run. I felt like I had a little more energy today 7:41 avg pace
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| | 6 mile morning run. It was nice and cool this morning..... 7:50 avg pace I might try and get another 3-4 mile run in this afternoon because they're forcasting rain the rest of the week
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| | Morning workout and 5.5 mile hill workout. 7:26 avg pace
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| | Nice 4 mile run in the rain after work.
- 8:00
- 7:47
- 6:45
- 6:26
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| | Up early to travel to the beach....
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| | 6 mile run along the highway next to the ocean. 7:28 avg pace
| |
| | No running today. We spent all night running to Urgent Care, back to the condo then to the local hospital with my daughter. She got a bad case of food poisoning the first night and ended up in the hospital. All's well now so we're enjoying the rest of our vacation
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| | 6 mile run in the afternoon after getting my daughter out of the hospital (see yesterdays post)
7:19 avg pace
|
| | Spent most of the day deep sea fishing but did manage to get a quick 4 mile run in, 7:47 avg pace
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| | 6.5 mile run along the beach before heading back to Kentucky. All good things must come to an end I guess....
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| | 7.5 mile run back in the Bluegrass State 7:50 avg pace
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| | 7 mile morning run 7:46 avg pace
| |
| | Morning workout before work
8.5 mile afternoon run 6@7:14 .25 rest 2@7:30 .25 cooldown
| |
| | Morning workout before work
7.5 mile run after work 7:53 avg pace
|
| | Off day from the gym and running but did manage a MTB ride 13 miles
|
| | Morning workout at the gym before work
4 mile afternoon run 7:45 avg pace
| |
| | Easy 3 mile afternoon run No Garmin
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| | 7 mile morning run
- 8:14
- 7:59
- 7:44
- 7:43
- 7:26
- 7:06
- 6:44
7:34 avg pace
| |
| | Morning workout at the gym
6 mile afternoon run after work.
- 7:16
- 6:47
- 7:00
- 7:05
- 7:16
1 mile cooldown. 7:04 avg pace for the first 5 miles. It was a pretty even effort but the wind was kicking my butt the last half.
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| | Morning workout before work
Was going to run 6 after work but didn't get home till late so I cut it to 3 miles
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| | 6 mile run after work 7:50 avg pace
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| | workout before work
7 mile run after work 7:38 avg pace
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| | 3 mile run before work. I'll try to tack on another 3-4 this afternoon.
3@ 7:50
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| | No running miles but I did have a "Great" time mountain biking (13 miles) on a crisp Nov. morning. I love this time of year!!!!!!
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| | 7 mile morning run . It was nice morning for a run the temp was in the 20's, sunny and no wind. 7:50 avg pace
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| | A good morning workout before work. Is there a better way to start the work week ????
I ran the 5k course (twice) that I'll be running this weekend. I wanted to get a good feel for how I should go out.
- 7:40
- 7:12
- 7:01
- 6:39 (picked the pace up the second time around)
- 6:38
- 6:34
- .5 cooldown
6:57 avg pace overall
The race is this Saturday night at 7:00 and the weather forecast right now looks like it'll be in the 40's. Depending on the wind which will have an big affect because it's ran across Kentucky Dam and it's all open. I'll probably go out @6:15 the first mile and see what happens. I'll be looking at a 19:30 give or take 15 seconds. Hopefully!!
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| | Morning workout at the gym. I just check the weather for Saturday and they are forecasting the wind to be 10-20 mph. That's a bummer...
| |
| | 6 Mile afternoon run 7:54 avg pace
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| | Morning workout
4 mile afternoon run
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| | 4 mile afternoon run after work
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| Race: |
Stars and Stripes (3.1 Miles) 00:19:20, Place overall: 1, Place in age division: 1 | | This was another night race and the 4th in the 5 race Western Kentucky State Park Running series. By FRB standards this is not a fast series but for me it been really competitive with the top 3 or 4 runners evenly matched. I've haven't won one till tonight but finished second in the other three. The other three races have been at other State Parks and for some reason all have been extremely hilly. This one is flat with the exception of the roller that gets you up on the levee.The temperature was in the 40's with a good wind blowing over the open water but slowed down to almost nothing at race time. We all got warmed up and it looked like the same crowd with a few extras thrown in so I figured I had a shot anyway.So we're off...... I take the lead the first 1/4 mile (which has a couple quick turns and the roller that gets you up on the levee) and settle into my pace. Nathan the 30 year old thats beat me the last couple races passes me and I'm content to settle in behind him and run my race. We hit the first mile with a 6:15 split which was right on target. We made the turn at the half way point right together and I was feeling relaxed and comfortable. After that for some reason Nathan slowed. I wasn't ready to make a move but I wasn't ready to slow down either so I made a surge and put a 10 yard gap between us. There wasn't a big crowd but there was a few people scattered out along the course and I could tell by them that I kept that gap. With about .5 left I made another little surge to try and increase my lead before we hit the little down hill at the end of the levee. With about 1/4 mile to go I was still feeling good so I glance over my shoulder and I had increased the gap to about 20 yards and knew if I didn't slow down I had this one. So I pushed to the finish and took the win by about 7 seconds.... !!!!!!!!!
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| | 6.5 mile morning run 34 and sunny "NICE" running weather. 8 min pace
| |
| | Morning workout before work
Afternoon run 7:32 avg pace
|
| | Another morning workout before work
5 mile afternoon run in the cold windy rain. It was hard to get out but once I was running it really wasn't to bad.
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| | 6 mile run after work 32 windy and cold but dry. I think "Winter and Cold weather" is here to stay. I was explaining to my daughter the difference for me in summer and winter is, in the summer it's not hard to get out the door. You put on some shorts and "Go" but I get Hot and I run out of gas. When it's cold it's hard to get out the door but once I get out there and get to running and get warmed up I love it. Bottom line is I do "Cold" better than and I do "Hot"
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| | Morning workout at the gym
Rest day from cardio
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| | Cut out a work a couple hours early to run an easy pace 6 miler
|
| | Got out the door at 8 this morning for my run and the temperature was in the low 20's but the sun was out with no wind. It was the first time this year that I ran with something on my legs.
- 8:20
- 7:51
- 7:44
- 7:34
- 7:28
- 7:15
- 6:51
7:35 avg pace
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| | 7 mile progessive run 7:44 avg pace
Decided to go the the gym this afternoon. I might not be able to in the morning with the forecast of a storm coming.
| |
| | It was cold, slick and dark when I ran but it was one of those runs that you never feel like you found your stride. I hate these kind of runs but it's in the books anyway. No garmin Thankfully!!!!!
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| | Morning workout at the gym
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| | 7 mile afternoon run no Garmin just enjoying running......
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| | morning workout before work
Another afternoon run with no Garmin 7.5 miles. Wow I enjoy running in the fall!!!
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| | 6 mile afternoon run 7:31 acg pace
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| | 4 mile easy pace morning run 7:45 avg pace
afternoon MTB ride 13 miles
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| | 6 mile morning run. The legs were still a little sore from my leg workout Friday so I took it a little slow to start out with,
- 9:20
- 8:40
- 7:50
- 7:56
- 7:35
- 6:37
8:00 avg pace
| |
| | Morning workout before work
Another progressive run after work 7:35 avg pace
|
| | Went by the gym again this morning before work
6 mile afternoon run after work 7:40 avg pace "Just Cruisin'"
| |
| | 7.25 easy miles to make room for Thanksgiving Dinner. Happy Thanksgiving everybody.
7:44 avg pace
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| | Nice morning workout and 7.5 mile run at the gym. I hit the hills trying to get the legs ready for the next hilly 5K in a couple weeks. I pushed up the hills and coasted down but still ended up with a 7:30 avg pace.
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| | 7.5 mile run 50's, cloudy and windy.
7:59 avg pace
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| | 5 mile morning run
- 8:20
- 7:35
- 7:48
- 7:02
- 6:52
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| | Monday morning at the gym
Afternoon cold,wet,rainy and breezy run besides that it was a pretty nice day to run. First mile slower- last mile faster the ones in between steady 7:30's 7:41 avg pace overall
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| | Morning workout at the gym
Rest day from cardio
|
| | 5 hard fought for slow miles
|
| | Morning workout at the gym
6 mile afternoon run 7:51 avg pace
|
| | 6 mile TM run 1% incline 6:55 avg pace
|
| | 10 miles
- 9:02
- 8:29
- 8:08
- 8:04
- 8:04
- 7:55
- 7:54
- 7:41
- 7:28
- 7:06
1:19:55 8:00 avg pace
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| | 7.25 mile easy pace run this morning. 7:59 avg pace
13 mile MTB ride the trail was in Great shape for this time of year.....
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| | Morning workout at the gym
Another 7.25 mile afternoon run 7:44 avg pace
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| | Morning workout at the gym
Rest day from running
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| | 7 mile after work run 7:34 avg pace
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| | Morning workout at the gym
7 mile afternoon run 7:44 avg pace
| |
| | Rest Day. I think I'm coming down with a head cold. It's been going around work and my family so I guess it's my turn.
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| | I'll be out for a couple of days trying to get over this head cold...
| |
| | I'm better but still taking it easy but did manage to make it to the gym for a lite workout
|
| | Morning workout at the gym
5 mile run to test the waters to see if I can start running again. Things went pretty good.
|
| | Was going to go by the gym but got called into work about midnight because of a power outage so not much sleep.
Got to go home about noon I took a nap and tried to run but ran out of gas and cut it short. I think coming off being sick and the lack of sleep caught up to me.
| |
| | Short workout at the gym
6.5 mile run after work. Things are feeling a lot better today, 7:32 avg. pace
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| | 8 slow miles this morning 8:20 avg pace
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| | 6 mile morning run 24 degrees and sunny. Beautiful morning for a run 7:58 avg pace
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| | Morning workout and 7 mile run 7:59 acg pace
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| | Morning workout and 8 mile run at the gym. 8:10 avg pace 50's and rainy "Yuck"
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| | 7.5 mile easy pace morning run 7:40's avg pace
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| | 9 mile really easy pace run 8:22 avg pace
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| | 5.25 mile morning run 8 min pace. Hopefully I can grab another 3 or 4 miles this afternoon but I've got a busy day planned....
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| | 8 mile morning run 38 degrees and cloudy
- 8:40
- 7:59
- 7:45
- 7:27
- 7:26
- 7:06
- 6:50
- 6:38
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| | Morning workout and 8 mile run 34 degrees, still cloudy and wet 7:53 avg pace
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| | Morning workout and 8 mile run 34 degrees,sunny and no wind 7:33 avg pace
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| | 8 mile morning run 22 degrees, cloudy with a little breeze. Burrrrrr only the second run this year that I had to wear long pants 7:53 avg pace
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