I wear girl running shoes cause I have small feet

The Phoenix Marathon

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Location:

Rock Springs,Wy,

Member Since:

Aug 26, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Quantcast

 I ran for Utah State University for a few years from 1999-2002. I got a little burned out and took a break from running. Now 10 years later, I feel that there is still faster running left to accomplish. I started running again in mid-summer of 2012. I had a short spurt in 2009, but work got in the way.

 PRs: Non-Aided

5K 15:53

8K 26:51

 Marathon 2:45:24 Boston 2015

Aided PRs: 

5K 15:50

10K 31:47

15K 52:25 (Blacksmith Fork Freedom Run 1999)

Half Marathon 1:16:28 SLC Haunted Half 2015

Marathon 2:38:12

I have ran 7 marathons and averaged = 2:51:58

Short-Term Running Goals:

Run a sub 17:00 5K again

2:45 Marathon

3000 miles in 2013

2013 Race Schedule:

St. Patrick's Day 5K 3/16 1st Place 17:22

Famous Idaho Potato Marathon 5/18 3rd Place 2:52:20

St. George Marathon 10/5 2:45:45

2014 Race Schedule:

Gold Rush Half Marathon 3/15 1st Place  1:21:11

Poultney Chili Cook-Off 5K 9/27  1st Place 16:59

Turkey Trot 11/27

2015 Race Schedule: 

Boston Marathon 4/20/15 2:45:24

Run the Runway 3rd place

Huntsville Marathon 9/26/15 5th place. Took a chance and went out too fast. 2:53:19

Haunted Half SLC 10/24/15 3rd place 1:16:28

2016 Race Schedule:

Phoenix Marathon 2/27/16 2:51

Revel Mt. Charlston Marathon 5/7/16

St. George Marathon 10/1/16

Long-Term Running Goals:

Sub 2:35 Marathon 

Personal:

I am married and have a 5 year old little boy and a 2 year old little girl. I graduated from USU in aviation and worked as a pilot for many years. After subsequential furloughs and lay-offs due to the economy, I decided to go back to school. I then graduated from the nursing program at Boise State University. I now fly the University of Utah AirMed (Lifeflight) airplane base in Rock Springs WY.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1515.70232.70167.2012.201927.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0012.000.000.0021.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0012.003.000.0017.00

Big treadmill workout all at what I think is 2% incline

1 mile warmup

10 miles at 10 mph then the last 5 miles were progressively faster each mile. 1:28:57

1 mile cool down 

 I totalled my flying logook and I flew 250 hours in 2015. That means ran more that I worked.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

ap: 7:13

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AP 7:33

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0015.000.000.0022.00

15 miles in 1:31:27

AP 6:26

I am feeling pretty good with this training cycle

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AP 6:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0015.000.0017.00

TM Workout

1 mile warm up

2 x 7.5 mile tempo runs. The speed was 10.0 mph at 3% inlcline

1 mile cd

Tough workout. pucked after the second one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

6:54

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. I flew all night and into the morning. Slept all day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Am 13

Pm 7

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Ave pace:6:51

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

A.M. Out and back to N. Rock Springs on Foothill. ave pace:7:21

PM: 6.5 miles on the TM

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0015.500.0017.50

15.5 mile tempo run on the TM, 10.1 mph @ 2% incline

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM. 11 mi. Up Foothill to N. Rock Springs. Very windy with lots of snowdrifts from last nights snow storm AP: 7:47

PM: 7 mi on the TM

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Early morning TM run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Another morning TM run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0014.002.000.0022.00

Early morning TM long @2% incline.

First time hitting 100 miles in a week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Early morning treadmill run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Early morning treadmill run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Late night TM run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0015.000.0017.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Am. 12 easy miles. ave pace 7:38

Pm. 8 on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Long tm run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Late night treadmill run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.0015.000.0017.50

Aerboic treadmill run. It was a hard workout.

15 miles in 87:30 @ 2% 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Thu, Feb 04, 2016 at 19:09:55 from 73.52.134.194

You've had an awesome buildup! I'm excited to see how you do in a few weeks down in Phoenix.

From Ryan Achatz on Thu, Feb 04, 2016 at 19:20:54 from 65.131.36.127

Thanks Riley, I am excited too. It is funny that you posted on my blog today. I have been think about how I am going to pace the Phoenix Marathon. The last few days and even on this morning's run, I was think about asking you for advice on pacing since you have ran this race and done well.

From RileyCook on Thu, Feb 04, 2016 at 19:28:58 from 73.52.134.194

You know, my approach when I won the race was to go out conservative. The first miles are downhill, so you can go out conservative without losing time (6:00 effort gives you 5:40 splits etc). Then when it flattens out you are warmed up and in a groove and ready to hit goal paces. That was kind of how I approached it.

To this day, it is probably the only marathon where I just ran to win with no concern for time. And yet, it's my fastest and best effort!

When I box myself into time goals, I usually end up with a decent bonk at the end of the race.

But if you look at my report for 2014, you'll see in my pacing that I went out conservatively and was able to negative split it. It's a good, fast course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

am. Very cold and windy run. AP 8:01

pm. 6 on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

am. 12 easy on the treadmill. I was quit windy and cold out.

Pm. 5 easy TM miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.0015.000.000.0022.00

6 mile warmup

15 mile MP run

1 mile cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Sat, Feb 06, 2016 at 13:21:29 from 73.52.134.194

Sounds like the perfect run three weeks out! Keep it rolling!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

To north Rock Springs and back. ave pace 7:36

pm 4 easy miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0015.000.0016.00

15 MILE AEROBIC BUILDER.

Last one of these big workouts before Phoenix.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

ave pace 7:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

am 12 miles. AP 7:11

pm 5 tm miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 12 easy miles AP 7:27

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.004.000.0018.00

14 miles easy on the treadmill and a 4 mile tempo @3% while watching the US Olympics Marathon trials #jaredward #tapertime

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.003.000.0013.00

2 mile warm up.

7 mile @ marathon pace.

3 miles threshold run.

1 mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Plan was 12 to 14. Only did 12 because I was tired. Knowing that Phoenix is in a week, a 90 min run was enough.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Sun, Feb 21, 2016 at 14:25:09 from 173.198.176.201

Good luck at Phoenix!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AP 7:53

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

2 mile warmup

2 miles at MP 6:11 6:10

1 mile cool down.

Feeling pretty good. however, I took a good spill onto my knee at .05 miles from my house.

PM. My knee is not doing good. It is very stiff and a little swolen. I am icing it a lot. I only hope that I can run on it on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. I tried warming up on an exercise bike. Then I tried running on the treadmill at marathon pace and couldn't do it.

My knee is not doing well. I think that when I slipped, I hyper extended it. I am not very confident that I will be able to run on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Knee is feeling much better this morning. I might actually be able to run on Sat. I had it iced and elevated all day long yesteday..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Thu, Feb 25, 2016 at 06:29:54 from 173.198.176.201

Sorry about your fall and knee issue. Hope the icing and rest help. If it is not better by Saturday do what you know is best for you. Change expectations, etc. there will be another race.

Again, sorry and I hope it improves quickly.

Race: The Phoenix Marathon (26.2 Miles) 02:51:38, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I was lucky to have even been able to start the race because of my fall on Tuesday. Not thrilled about my time. I went through the half what as planned 1:21:10. I am happy with my effort. I think going from a pr of 2:45 and trying for a sub 2:40 might be to much. Maybe baby steps. I did break top 15 and 3rd in my age group. Which were both goals. However Jasmine passed me with about .5 to go.

I will post more later. Time for some family time in this hot weather.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Sat, Feb 27, 2016 at 14:55:11 from 73.52.134.194

I was really looking forward to your result this morning. I hadn't seen that you hurt your knee, that sucks man! But still a solid race. You certainly "earned" a faster time than that with your training. But sometimes these darn marathon aren't fair!

Despite that, I am still very impressed with your dedication and buildup for this race. I thought you did everything well. So keep at it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 simulated miles on the elliptical. I went for 90 min.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very easy 10 miles. It may have been a little to long. Legs still quite fatiuged and a little sore. ave. pace 8:06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Still tired

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Legs starting to not feel so heay and sore. RH calf still a little sore. 

Last 2 miles at MP 6:12, 6:06. That was hard...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

5 miles up the wild horse loop until it got to muddy, then 5 mile down hill tempo in 29:15. I am starting to do more downhill running to prepare for some up comming down hill races.

4 miles cooldown. I still feel the marathon in my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy recovery run 7:48 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Easy run ave pace 7:08. Nice temps out today.

drills

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.508.500.000.0021.00

8.5 miles up to three patches then I turned around when it started to get real muddy

8.5 miles back down for an ave pace of 5:58. I hope that these downhill miles will help me in upcoming downhill marathons

Drove back home then did 4 more. I could feel those downhill miles in my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran out past north rock springs and back. ave pace 7:15. Quads tired and a little sore today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0010.000.0013.00

Tempo Tuesday 

2 mile warm up

4 x 2.5 mile intervals ave pace 5:50

1 mile cooldown. 

This was a quite hard workout. I think that I am still feeling the marathon and other hard and long workout in the last few weeks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jason D on Wed, Mar 16, 2016 at 12:57:43 from 68.80.27.222

A very hard workout. I've had good success running 4 x 2 miles @ half marathon goal pace with ~3:30 jogs. I used to beat the interval pace in a half marathon but it's getting harder to do that. Typically I average the same pace.

Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am. 10 easy miles around the Junior High. I was cold out and started to hail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ave pace 7:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

20 x 400m with 200m jog. @ 5k pace at altitude of 6400 ft. I wanted to get a little bit of turnover. ave pace for the 400s came out to be 5:30/mile. I was hopeing for a little faster but this alt zaps the speed out of  you up here.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

5:30 am long run on the TM. I put a board under the back end to simulate downhill. It did the trick and worked the quads. ave pace was 6:39. I could have gone faster but I didn't want to be to sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Easy progressive run around the Junior High. Started at 7:50 pace and ended up with an ave pace of 6:57

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2011.001.001.2019.40

Tempo Tuesday. I did a 10 mile aerobic builder. Warmed up with 2.2 miles and then started the tempo run. 10 miles in 59:44. Ave pace 5:59. This was hard from 3 miles on. Stoped and tied my shoes twice, which was a short needed break. New shoes.

PM: Treadmill run. I was planning on an easy 5 or 6 and I felt supringly good. So,, I did a 10k progressive run in 39:29. Started at 5mph and finished at 11. All at 3% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Recovery run on the snow, slush, and ice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM. 4 miles in the morning. Going out of tof town to Cheyenne for spring break I was tired an didn't want to get up to eary. Besides I had a late flight an didn't get home until 12:30.

PM: 6 in Cheyenne.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.203.003.000.0026.20

Long Run Saturday.

We went to my brother-in-laws house in Cheyenne. The plan was 24-25 easy miles. It was a cold windy and blowing snow/ice crytals. I got going running 7:20 to 7:30 /mile and feeling pretty good. Turned around at 12.5 miles. At 13 I needed to find a pit stop. I was out in the country and there wasn't much traffic and the houses were spread out a bit. I soon became desperate so I jumped in the ditch inbetween some cars and did my thing. Luckly I carry a little TP in a zip lock bag for these special times. At 14 miles  I decited to do a 10 mile progression. ( 7:12, 6:57, 6:48, 6:35, 6:29, 6:20, 6:11, 6:04, 6:00, 6:52. The last 4 were slightly uphill and really tough I had to stop at a stop light which was very welcomed. Cooled down 1 mile then decited to add 1.2 to make 26.2 miles in 3:06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

Moderate Moday.

15 mile progression. Started out really easy. Every mile was faster than the previous even up Foothill Hill which is .75 miles long.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles on the dreadmill because of the heavy wet snow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy. The plan was for a hard tempo but I flew all night and morning. That is all I had time for.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0010.000.0014.00

Tempo Thursday

3 miles warmup

10 miles in 59:50

1 mile cooldown

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2 hr run. I ran hard yesterday. The goal today was time on my feet so that I will be a little tired for tomorrows long run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.003.200.000.0028.20

3 Hour Downhill Simulation Run.

I did this on a treadmill with a decline (board under the back) to simulate the quad pounding of a downhill marathon. And to work on my dowhill running form of leaning forward and not overstriding.

I think that this run will reward dividens in my upcoming race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Ben VanBeekum on Thu, Apr 07, 2016 at 14:25:37 from 159.212.71.200

This is a genius idea! I always have hated how on treadmills if you use the decline it only allows a certain max speed. What you just did gives limitless options. You know I have to try this out now! Solid run!

From Ryan Achatz on Sat, Apr 09, 2016 at 12:30:19 from 67.2.60.19

Ben, I think it was very effective in simulate running downhill. I was sore for a couple days after. The treadmill giver you less of a beating than the road enabling you to recover quicker.

I used approximately an inch and a quarter thick board maybe a bit more for this run. You will have to see what works for you. I would start conservative and go up from there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Easy run. Quads a tad bit sore. ave pace 7:48

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.0010.000.0015.20

10 mile tempo in 59:05

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Easy recovery run on this nice but windy day. ave pace 7:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

Ave pace 7:25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.0012.000.000.0024.00

Long run Saturday

12 miles easy up Black Smith Fork Canyon

12 miles @ MP on the way down. Ave pace 6:11 down. I had a headwind on the way up and a headwind on the way down. How does that happen?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ave pace 7:54

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.005.0013.20

10 Yasso 800s ave pace 2:45 @ 6500 ft. I am about 5 sec faster at sea level. My goal was 2:45 today and I got it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Sat, Apr 16, 2016 at 13:50:31 from 73.52.134.194

I didn't realize Rock Springs was that high. That's great for training. Nice week Ryan!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

AM. 12.1 easy pace. AP 7:24

PM. 4.8 easy. ap 6:55

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Nice morning. Easy ap 7:28

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.506.000.000.0012.50

Medium workout

6 miles warm up

6 miles at goal marathon pace + 10 to 15. I ran 6:19= MP + 13

0.5 cooldown

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Down Hill Simulation Treadmill Run

ap 6:25 w/ 1.25 inch board under the back legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.705.500.000.0015.20

Moderate Moday on Marathon Monday on the treadmill  while whatching the race

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Ap 7:55. Snowing

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.0010.500.0017.60

10.5 mile  tempo aerobic builder

PM. 4.1 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AP 7:27 Hot out this afternoon

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AP 7:37

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.009.000.0018.00

We were in Logan this weekend so I got up at 5 during the thunderstorm drove to Huntsville to run up Monte Cristo to get some good fast downhill running on tired legs. It had stopped rainning by the time I got there. Drove up the canyon a few miles and found a place to park. I wanted to get in 18-19 mile with 2 weeks until the Mt. Charlston Marathon. I ran up the 9 miles and on my way up I saw over 2 dozen dear, 1 beaver, 1 black and while cat ( skunk and I stayed as far away as I could), and a moose. I got to nine miles and took a potty break and then started down. I didn't now how fast I was going to run down. Was thing about 10-15 sec faster than MP. My first mile was 5:38. I ran between 5:38-5:46 averaging 5:42 which is 23 sec/mile faster than goal MP in 2 weeks. The first 7.5 were not to bad, but I hit a pretty good headwind and it started to level off the last 1.5 miles. All in all I am very excited a with this run. Big confidence booster for my race in 2 weeks. All the down hill running/simulation that I have been doing will is paying off. I am writing this on Sunday moring before church and I am not even sore.

Now it is time to start a gradual taper after 4 weeks or 90+ miles/week with a lot of downhill running. I think this might very well be the marthon that I have a huge break through. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Medium Monday 

Up Foothill and Back through a 5:48 down for the last mile. ave pace 7:13.

Legs are slightly sore if at all from Satudays but they were tired and a little heavy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

Last Hard workout before Mt Charlston Marathon. 3.1 mile downhill tempo/ VO2 run in 16:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Ben VanBeekum on Wed, Apr 27, 2016 at 17:09:41 from 159.212.71.199

Good luck next weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Think taper

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

last 3 were at MP 6:02, 6:03, 6:04, Feeling pretty good. Still a little tired from all those high mileage weeks. Now I am starting to freak out. Right now I am thinking that I am low on iron, and that I should have been taking a suppliment. I know it is most likely mind games that the taper plays on you.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

8 easy on the track ap 7:19. The taper is starting to work it's magic.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jason D on Mon, May 02, 2016 at 22:01:26 from 68.80.27.222

That's good! Have a good race this weekend. Run hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

The last three miles were at marathon goal pace 6:06, 6:07, 6:04. Felt pretty easy. Game on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Revel Mt. Charleston Marathon (26.2 Miles) 02:38:12, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I DID IT! SUB 2:40

I will report more in a day or two.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Sat, May 07, 2016 at 16:53:53 from 73.52.134.194

Boom baby! I just got cold chills seeing this! Congrats, what a time!

From jtshad on Sat, May 07, 2016 at 17:05:59 from 173.198.176.201

Congrats on getting that goal!

From Jason D on Sat, May 07, 2016 at 18:42:07 from 68.80.27.222

Fantastic! A big PR too. Sounds like you got your day. Congratulations.

From Ben VanBeekum on Sun, May 08, 2016 at 11:33:48 from 172.56.16.47

Freaking awesome! Hard work pays off amigo! Fan flippen tastic!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.100.000.0013.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.100.0015.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.1011.000.000.0013.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Broke my toe today waterskiing.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I was cleared by my Podiatrist to run today. First run since breaking my big toe water skiing over 2 months ago. 7:51 ave pace 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Mon, Aug 22, 2016 at 15:26:53 from 141.221.191.225

Welcome back to running. Watch out for those high risk sports! :)

From Ryan Achatz on Sun, Sep 04, 2016 at 12:14:28 from 174.22.43.86

I know! It is good to be back running. Now I am so out of shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1515.70232.70167.2012.201927.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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