| Location: Sterling,VA,USA Member Since: Mar 28, 2013 Gender: Male Goal Type: Recover From Injury |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.55 | 0.00 | 3.70 | 12.00 | 217.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A NEW BEGINNING: 23:00 about 7:50 pace - Ran the Sweetwater loop x3. Feel good. Stay healthy now!! Gotta get shoes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1.5 with the dogs then 2.5 alone. Average pace 8:09. Cooler day. Good running around the Sweetwater lake. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Loops Sweetwater. 1.5 with dogs, 2/3 walking. Then on my own. 7:07 - 8:15 pace. Knees grinchy to start but once I get going it's only my cardio that holds me back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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1.74 w/ dogs = 1. 2.44 of the 3 I ran alone was in 19:01. Still with stops every .75 to 1.0 miles. I feel it getting better, my wind is coming back. Gotta take it slowly!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 with dog, 3 with me. I'm forced to call them easy miles but they aren't always. I can run the first two miles with a quick stop after each but the third is .25 at a pop. Used Runtastic app which give me a slower pace than MapMyRun. Said I averaged an 8:45 pace tonight. Need to break out the Garmin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with dogs 1.5 then did 3+ on my on trying out various apps. Strava wins. Ran 7:30 -9:00 pace on my own. Felt good relatively speaking - still feel..tenative, like I can't really push it but hey, able to run a solid mile at a clip. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| 1.75 with dogs call that .5 running 'cos I needed to keep them on leash more. Then did Sweetwater loops with fish stops. 3.25 miles 8:30, 8:18, 8:13, with 7:53 .25 Getting better each day. Work on strength and getting continuous miles in. Still with not much left after 2-3 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Typical in Sterling 20166 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Strava 7:35 pace in NP over and around Tami run and Moroz house. Met neighbors. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Strava. Greenbrook Track. 3:30 halves, one 1:35 1/4. 7:45 pace overall. Memories. Felt old, felt happy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Okay run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Strava - slow 9:16 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Strava - Claude Moore. 8:30 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Strava - 4 Sweetwater Loops. 8:13 overall. Some sub 7. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 with dogs, 3 with me. Miles about 7:45, 8:20, 9:00. Felt good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3 with Jess in the misty rain in 20165 where i used to run with my doggies - showed her the trails. Good run and talk. Her pace is 10min/ml and I can do that continuously. Cranky knees first mile. She wants to run more often.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 with the boys, 3 by meself. Rough going. Felt really tired, slow and unmotivated but pushed through. 3 in 8:04, 8:25, 8:04
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 1 with dogs, 3.5 me. Talked with Joe, first day of classes. Amazing person he is. 3.5 in 8:18, 8:08, 8:10, 7:44. Felt faster. Still taking too many breaks but the on segments are longer and I feel good. 82 degrees with 60% humidity.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2.0 with dogs equals 1.0 for me, followed by a 3 miler.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Biked with Bob Pearson to Maggie's from Leesburg. 30+ miles x3.5 factor = 10 miles. I was spent. Can't get this far running still.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Biked to Gina's past Parris's. 15 miles x3.5 = 5 ish. Hard!! Hills !! HOT.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3.5 running plus dogs, including Bosley. Evening run. Feeling the after effects of the two bike rides and really got nuthin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 2 with the boys, beauthiful day/ eveing as humidity is gone. Good times feeding the bluegill. bass, big flathead Cats, and snapping tortugas. Ran the loops well after dogs. Takes more thatn a mile to get warmed up. I'm getting there - bit by bit.,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Evening Run STRAVA - 4.3 @ 8:35 pace 36:51, 8:30, 8:50, 8:14, 8:36
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Biked 15 miles up to G's and back. 1 hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| slow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| With dogs then a little alone. Knees and ankle sore, hard to get going.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 2 with dogs so that's a mile of actual running. Then 1.7 miles @ 7:45-50 pace. Then .5 @ 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Some with dogs then almost 3, loops around the Sweetwater Pond, all under 8:00. 28 mins for 3 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 8:11
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 8:22
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 9:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 8:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 32:51
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Boxing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 10:00 w/ dogs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10:23 w/ Jess
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 14:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 8:30 pace + Boxing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Boxing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 2.00 | 4.75 |
| Boxing plus w/ dogs 12:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Halloween w/ dogs easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Walk Run with Gina in the pouring rain at the end!
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| | Race: |
Rhino Chase 6k (3.7 Miles) 00:28:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 3.70 | 0.00 | 5.50 |
| TY Gina. Ran the first 15:00mins under 7 min pace then was gassed, ended with lame walk run. Just don't have the aerobic training in the bank to run hard for that long. Still, that was the best 15:00 of running I've done in forever. No stops! Went back out on the course for 1.5 m cool down also looking for Gina's Kim.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Boxing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Boxing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| Easy with Max & Dee - 45 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 2.00 | 3.25 |
| In honor of Nearly Naked Mile ran mile around Sweetwater Lake (2 stops - cheating) in 6:35. Ran another mile in 6:55 and the rest at 8:00 pace. Had I run the NNM I would have been 1 or 2 in my age group even though I'm so not trained.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 3.35 |
| With Jess and Jewel - 33:00 - Jess's 10 min pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.55 | 0.00 | 3.70 | 12.00 | 217.25 |
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