| Member Since: Feb 19, 2009 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: 2:43 Marathon
1:17:45 Half Marathon
59:09 10 miles
17:15 5k
Still Running (again) after all these years Short-Term Running Goals: get back to it and not be a fat blob Long-Term Running Goals: Enjoy running my whole life Personal: Married 21 years- - two kids - 18 year old boy and 15 year old girl |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1365.48 | 16.40 | 30.15 | 0.00 | 1412.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nothin | |
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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 |
| Went out for a nice 6 miler-- | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nothin | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 miles total - ran to get car in the PM and then added a few after that. Just getting in some miles felt great really - no issues at all other than over dressing 4 @ 7:20 and then 3 @ 7:37 can't wait for the marathon trials next weekend -- can't believe that no one will have them live. That sucks
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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 |
| had a decent 6 in 7:23 ave pace - almost 60 today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| nice run in great weather - low 60s with very light wind -- :) 6.25 @ 7:06 ave pace -- 3 sub 7 - not sure how that happened. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 0.00 | 0.00 | 0.00 | 20.70 |
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Ran the Guts Fat A$$ 50K yesterday. It was nice to start another GUTS race. It has been a couple of years since I've been to one. Ran the first three laps with JG. It was very nice to have someone to run with. Unfortunately I was a half a$$ and didn't go out for the last two laps. I wasn't mentally or physically prepared for 34 miles. Plus, I didn't want to trash my training for the next week or more just to finish this race. I am hobbling around on my foot enough after doing the 20 miles. I'd hate to see myself if I'd finished. This is my first DNF which sucks but it is what it is. I really wish I was able to run today. Maybe tomorrow.
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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 |
| 2 miles to see how things are | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Upping it a bit more today. A couple quick achilles shots of pain. Taking it easy. 4.1 @ 7:41 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| very short for time so this was a little faster - felt good to run a little faster for once. 3.6 @ 6:46 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| Ran in the AM cause we had family stuff planned all day. Felt fine 8.35 @ 7:33 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| felt pretty good today and ran 2-3 sub 7. Need to start running with a little more purpose than I have been recently. 7 @ 7:05 ave pace | |
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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 |
| felt good - and was light on time so I ran it faster 3 sub 7 - one was 6:24 4 @ 6:51 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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felt kind of weak and lightheaded halfway through this one- thought i ate enough - oh well 5.2 @ 7:40 not a big mileage week - but I do feel good that I am running some faster miles. At this point I think shaking things up is what I need.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| slow little run in a sprinkling rain - felt good 7.1 @ 7:56 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| tried to get some miles in before my wife left to work and in between thunderstorns. had to alter my course after 3 cause of a thundercell coming. Ran to home and then did a nother 1.5 out and back. Made it to the turnaround when another cell came in really fast. The lightning was coming closer and closer. Luckily I made it to a store that is .5 from my house so I could call for a pickup. They were quite nice and let me use their phone and drip in their doorway... 8.8 @ 7:38/mi ave pace - slowed by running through rivers and puddles. | |
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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 |
| 6 @ 7:25 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| tried to do a small tempo run today. the track was full of kids so i ran over to another area where I've done these in the past. 7 @ 7:00 ave pace - 2 @ 6:16 pace Not the fastest or the longest but I will build from here. At this point it is mostly getting my mind wrapped around the faster pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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short 4.1 @ 7:13 ave pace - more later 4.1 later - @ 7:23 ave pace. first chance to use my new flashing lights that I got for my birthday! very exciting | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 @ 7:25 ave pace-- this one felt like work the whole way. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| before lunch - 6.6 including 5 repeats on one of the steepest hills in my immediate area.... legs felt that :) 7:37 ave pace overall - hill repeats were 7:15-8:00 pace PM - 4.1 @ 7:15 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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just an easy 8.5 today -- took some big hills just so i wasn't too lazy happy with this week. added a little speed and a little hill work. need to build on that. 8.5 @ 7:32 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| This afternoon, 7.2 @ 7:01 ave pace Sluggish to start but legs feeling good. I threw a little effort into it and had 3 under 7. Last 4 were 6:50, 7:04, 6:37, 6:23. Last .2 @ 5:45. I'm really thinking my left foot issues are all about where I land that foot. I am really trying to make an effort to land it more like my right foot, which has never had a problem. I think it is more of a mid-foot landing. So we'll see. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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legs feeling good today - nice short run 4.2 at 7:13 ave pace will try for another 5 or so later in the PM - maybe with the local running group -- in the rain 5.2 in the dark @ 7:28 ave pace. Missed the running group but I had my trusty audiobook.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 at dusk and dark - slowed me down a bit but I got some miles in anyway 7:36 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| foot has been acting up today - went out for 6 or 7 and it just wasn't going to work. .1 miles!! | |
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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 |
| got out on my wrapped foot tonight. I can't quite understand how I hurt it but that's ok. three days off is too much for me. 4.5 @ 8:30 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| 7:57 ave pace feeling better than the day before -- hurrah! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 in the dark - 7:38 ave pace feeling pretty good until made a hard left turn - is ok | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nope | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60min split between the elliptical and stairs - intervals | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 min elliptical 15 min stairs | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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afternoon - 30 min eliptical later - 30 min stair-thing some core stuff each time
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ok so I can't hit the gym really hard every day. my legs are sore today. I did the upright bike today and my legs were burning the whole time. Managed 30 min on that and then 15 on the stairs before work got to me... 45 min total - turned down the intensity a bit today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min before the end of school - elliptical 30 min stairs + core stuff during Q's dance class | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min elliptical 20 min stairs 5 min treadmill 0.5 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| got in 55 min, including one mile on the treadmill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| nice & easy day with the family | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| After work workout at the gym - 30 stairs, 15 bike, 25 stairs, .75 run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min elliptical tried a mile core 5 min 15 min stairs just not into this one and my ankle not cooperating didn't help my attitude. | |
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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 |
| I've never been more pleased with a slow 4 miler. It is so beautiful out that I really couldn't bear to go to the gym and look out of the window at the runners. Plus I realize after 10 days (or so)of gym workouts, that I really hate it. Maybe if it is a source of add on workouts it might be fine, but everyday will be, or would be, a struggle. So I put on my old magic shoes and went for a run. It was a slow run but dang it felt good to get out to my favorite route. A little soreness but it was minimal and things fell good tonight. I think I will jog my 1/2 on Sunday and just enjoy being out with the crowd. 4 miles @ some pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| trying to be smart, although that is difficult for me -- 30 min on the dreaded elliptical | |
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| | Race: |
Georgia Publix Half Marathon (13.1 Miles) 01:47:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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The short story is that prior to today I had run under 6 miles since my last race, on Feb 11th. So no fitness and definitely no legs. I was going to skip it but then I ran 4 on Thursday and decided things weren't that bad. So I decided to give it a go and run with the pack for fun. It was really kind of nice to run with no pressure other than to finish and not get hurt. I moved back from my starting corral to one several back and started in the back of that. Then I just went with the flow of the crowd. It was fun being in a group and getting to pass lots of people. It was even better that my foot felt pretty normal and didn't give me any problems. My quads and hamstrings weren't enjoying the pounding but at least they didn't cramp. My finishing time was slow but I was pleased to get through it. It was fun to be at a big race again. 1:47:09 overall - first 8 were 8:22 ave pace last 5.1 were 7:51 ave. Last one was low 7's probably (didn't use my watch so just a guess)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 min on the elliptical & 5 min core stuff felt good to move the muscles - still pretty stiff from the race. | |
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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 |
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stiffness is getting better. Trying to eat consistently well this week. We went out way too many times last week. 2 miles this afternoon. Things were getting better by the end. 30 min on the elliptical in the evening + 10 min core stuff
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
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Foot feeling good and legs almost all the way back. Went out for 3, ran into a train crossing the road so I had to take the long way home. Felt pretty good but I still feel a little clunkly. Just happy to be here at this point. 20 elliptical + core 10 min + 20 min stairs didn't hit anything that hard, but I'm kind of tired tonight | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| hey I'm logging miles! feeling pretty good, albeit slow | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| ran while Q had dance class. Nice weather we're having :) at times i feel good and other times I feel old and slow. So it is a process to get back in shape. Just enjoying the miles for now. 6.3 @ 7:50ish ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Broke my own rule and ran today. Felt good so I went out for a short one. I just didn't want to ride my bike. Enjoyed the run. I can feel the fitness bubbling under the surface. I think if I can be consistent for a couple of months I will be back to a reasonable level and then I can start training for something specific. 4.1 @ 7:47 ave pace | |
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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 |
| getting back from vacation - had a great time but didn't run. lots of walking at least! | |
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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 |
| forgot to log my miles - just under 8 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| no energy - ran from the city to home s-l-o-w | |
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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 |
| just trying to be consistent this week - so far so good. consistently slow and ran three days in a row. :) 4 @ just under 8 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| another day another run - feeling ok - 7:42 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles - 7:51 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles out and around the town - just under 8 pace ave | |
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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 |
| 4 slow miles - really prob should have "rested" today but really wanted to get some exercise. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| well - my foot feels a little wonky - maybe 7 days in a row wasnt a good idea. 8.1 miles on my bike | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| felt ok on the short run today 4.1 @ 7:42 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 this evening @ 7:41 ave pace. I little discomfort for a minute or so (comes and goes) but it ended up being an ok run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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another bike day - to be on the safe side. did 10-11 miles. stopped my watch a couple times but it was a good workout I need to keep doing this. I really think the bike workouts help my fitness in a different way than my current short runs do. | |
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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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30 min bike ride at 1:30 to get the blood moving. I sit too much with my job. will try to do 4-6 miles running when Q goes to dance class at 5:30 6PM - 4 miles @ 7:15 ave pace - not sure what happened there... perhaps a little consistency is helping. maybe the bike ride earlier in the day helped too. anyway...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| easy 4 mile bike ride with the boy -- | |
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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 |
| well I ate too much this weekend but I had a really positive run today. It felt almost normal. That's two good ones in a row, albeit a few days apart... Either way, I'll take it. 6 @ 7:20 ave pace | |
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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 |
| another positive run - lots of hills in this one. I felt like I could push off both legs. It turns out that makes such a big difference. I was even was able to let loose a little on some of the downhills toward the end. The past couple of weeks I felt like I just needed to keep my left leg under me and not push too much with it. 6 @ 7:14 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A little fatigue in the foot so I am being smart- at least for the day. just shy of 12 miles on the bike - 14.8 ave. I sure am slow. Great workout. | |
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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 |
| felt slow and clunky today - a little better as it went along 6 @ 7:42 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 7.9 on bike before getting little people from school 14.7 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Had a pretty good 8 mile run. I went out trying to do a nice steady pace. Usually I crap out after the turnaround on this run, but I had a couple slightly faster on the way back. Hot and sunny - mid 80s Longest training run in a while - the slow half marathon excepted 8 @ 7:40ish pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Had a nice hour bike ride. 30 min out on the stone mountain path and then 30 min back. 15.1 miles total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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3:45PM -7.9 miles on the bike - 14.7 ave - same pace as on Friday 6:30 PM - 6.2 miles run - 7:47 ave pace - hot and sweaty 84 deg
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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 |
| 4PM - same ride - 7.9 miles @ 15.0 pace. A little faster - was playing around with different gears. 7PM - 6 miles reverse of the route last night - 7:37-ish ave pace. Foot felt mostly good. Trying to be a little more "gritty" than I have been recently.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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7.9 miles on the bike a 2PM - no effort today - 14.1 ave pace. It must be better than sitting on my butt, but not a good workout. 87 deg 6.1 miles at 6:30PM - ran two to the track and then did 3 miles on it - 1 mile back. Man I'm not used to the heat yet. The miles did get faster as I went, but they were not fast miles. ave total was 7:32 or something like that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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not sure why but these rides seem harder each day this week - stopped watch so not sure of the pace, but it was faster than yesterday at least - 7.9 miles on da bike 5 miles "run" a couple hours later. Just no energy 8 ave pace
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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 |
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man - no energy today... I got out at 12:45 for 6 before going to see Q at community circle and bring her home. I had no energy and the workout was crappy. 8:10ish ave pace. BUT we are driving to the beach this evening. Should be a quick but fun weekend! Hopefully I can get out for a few tomorrow at Tybee.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Very nice weekend at Tybee Island and Savannah, but didn't run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| had a nice little run this afternoon (7:32 ave pace). I felt way overweight at the start but I guess I was just well hydrated and that helped my run. Who knows at this point. I'll just keep trying and maybe things will take care of themselves. I know I can't complain at this point. We all know many who would kill to be able to run just a little bit with only little pains here and there. One of the guys on the local ultra scene here is having a really bad year. Fought a very serious parasitic infection earlier this year and now has been diagnosed with diaphragmatic paralysis, where only one side of his diaphragm works http://run100miles.com. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Debating with myself whether or not I should sign up for a fall marathon. Thinking about signing up for the
Chickamauga Battlefield Marathon in Nov. or the Atlanta marathon, on the weekend before Halloween.
I really don't want to do one just to slog through it. However, it may just be the thing to motivate me.
I think I'll see how training goes the next month before I commit the $$ Today was an encouraging run. I turn away from home at the 4 mile mark and added about 1.5 miles to the run. Felt good nearly the whole way. Got a little tired at the end but didn't slow down. 7.5 @ 7:29 ave pace
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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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foot pain today - so I may need to bag today's planned run well _ went out for a test run. It hurt so I came back and put in an insert into that shoe. Then went out for the rest of the 4 miler - felt pretty good...We'll see how it feels later. Wanted to do another easy 4 later. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| had a really nice run today - felt like running, as opposed to yesterday. Could have kept going for a while but had to get the little person. Maybe the temps in the mid 70s helped. weird foot pains in the first mile. BUT after things got warmed up, it felt fine. I am tired of talking about it so maybe I'll only say something if it falls off or something. 7.1 @ 7:33 ave pace | |
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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 |
| Very happy with this run. I really enjoyed getting out this morning and doing a "long" run. I had times when I felt great, times when I got the tingles from the endorphins, and times when I didn't feel great - all the things that I love about running. Best of all, through all those feeling, I kept going and going and going, like the little engine that could... I've found my pace around 7:30's. The past three or four runs have been right around that pace on average. 10 @ 7:33 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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4 this afternoon - felt good. turnover felt a little quicker, tried to keep it going last mile sub 7 for once 4 @ 7:19 ave pace 7PM - 4 miles @ 7:30 ave pace - Felt good and just took it easy until the last .5. After that - had a blast shagging balls in the outfield with the kids. Sawyer is starting summer ball soon so we are getting a little practice in with his friend, who just finished a season of softball. Could do that all day.
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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 |
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didn't get out yet, but this looks like a good article. http://runningtimes.com/Article.aspx?ArticleID=25970&cm_mmc=RT-_-911432-_-05152012-_-RunningLongevity OK - I ran. Decent energy level - decent turnover. Bit of a neg split even though I didn't feel very fresh in the last half 6@ 7:27 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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4 this afternoon - 7:34 ave pace 5.3 total - ran Q to dance and then ran to the track. 2x800 in 2:52 with 400 wog (jog/walk). 2x400 @ 1:26 and 1:22 with 200 wog. Ran really slowly home. Now, I know this is no great track session, but I have not done any speed work in forever. Here's to the start to a good summer training block...cheers
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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 |
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a little heavy legged today - and it is a little warmer. So I was a little slower. that's ok 6 @ 7:44 ave pace just looked and it is only 82 out right now - not sure what my problem was then...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| just a slow and easy one - tweaked my knee stepping over something in my daughter's room the other day. very annoying. 4.4 @ 8:10 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| 11.7 longish run today. Just wanted it to be longer than the 10 last week. Shooting for 12 and came close. Felt more or less ok today, better than the last two days. Made it to midtown ATL for the first time in a long time. That used to be place to go for all my long runs. 11.7 @ 7:41 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
|
Felt really sluggish at the start but I felt good once I got out. Nailed some nice uphills in this one. 4.85@ 7:36 ave pace post child pickup - 4.25 @ 7:21 ave pace - 7:49, 7:27, 7:25, 6:55, 6:35 last .25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 6.13 |
| nice easy run today - first was slow but then fell into a nice pace 6.1 @ 7:32 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
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No double today but did go to the track again. They had a summer sports camp there but the kids did pretty good job of keeping off the track.
4x800 with 400 wogs - 2:51, 2:51, 2:51, 2:52 (what's up with the last one Tim?)
2x400 with 200 wogs - 1:23 and 1:23
1 mile home -
better than last week's track day so I'll take it. The paces felt pretty natural and I didn't feel like I was pushing. Maybe that means I didn't run fast enough. And it is weird how I locked into the same paces. weird. | |
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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 |
| Taking it easy today - upper 80s so that's all I could do anyway, 6 @ 7:38 ave pace | |
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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 |
| Had a decent run considering it was 88 or so. 6 @ 7:32 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 this afternoon - 90 deg. -lost over 6 lbs of water - nice really slow but that's ok -- 8:32 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I guess it will be a step back week in mileage, I took the day off. Just hung out with the fam. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| nice run - ran to track night and watched them run some heats of the 200m. 8.2 @ 7:32 ave pace - | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 2.00 | 1.75 | 0.00 | 8.35 |
| Out just before 7 tonight. Heat not too bad. Track night 2 warmup, 2xtempo miles, .25 wog, 2x800 (2:50), .25 inbetween each, 2x400 (1:25 and 1:21) with 200 wog after each, rest was cooldown. pretty happy with this one. I was tired before going and it ended up being good I think. Another guy was out there doing 800 repeats near my pace, so that helped a lot. 8.35 total | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| oh boy - tired at 7PM when I went out. Long, busy day with the kids and work. But I got in my 8 and didn't walk at all. Never really fell apart, just never was very fast. Legs not too bad after yesterday's speed work. Lost 4 lbs of water weight over the 8. Very sweaty run. 8 @ 7:48 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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prob no run today -- argh will have to run Sunday to make up for it HEY- nice neighbor watched Q-dog and I got out. 8 @ 7:22 ave pace - rock -and -rollin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Nice run - same pace as yesterday - weird felt good 9.75 @ 7:22 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| got out for a nice run on a new route for me. some long hills in this one. got sunny as the run went along but overall it wasn't too hot- maybe up to the low 80s. 11.8 @ 7:38 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| took it very easy - really nice night for a run. 5.3 @ 7:52 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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Ran over to Emory again to watch a few minutes of track night. Got to see some 400s this time. Then finished. Felt strong at the end - a couple low 7s at the end. About 2.5 miles in I had a little tug in my left groin area, which is really weird cause I haven't had an issue with that since soccer in high school. I stopped, made a feeble attempt at a stretch, and then started walking home. Well that got boring and slow so I jogged it out and it never hurt again -- weird. I hope that doesn't come back. I don't need an injury. 9.1 @ 7:30 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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just a really crappy run - I was in a hurry - that prob started it. mp3 player broke and my old phone isn't working as an mp3 player very well. and it rubs my thigh raw. then my shoelace came untied. and this week it just feels like I have to work to breathe. 3.5 @ 7:46 ave - meant to do 4 but ran out of time Felt even less like it later - 4.5 @ 8:02 ave pace
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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 |
| nice little run around 2:30 - nice running a day after an off day. Legs feel strong. would like another short one later but maybe won't fit it in today 4 @ sub 7:30 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Got out after making supper. It was very humid but not that hot, low 70s. Fighting a little cold I think. Nothing bad just feel a little weird. Rained the last mile or so. 8.2 @ 7:38 ave pace - | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| not sure what happened on this one - felt pretty good up until about 3 miles and then it went to crap. the heat I guess. temps have been pretty good and then it was upper 80s today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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still hot but a lot better than tuesday 8 @7:39 ave pace dang it - I went to register for the 4 mile race on Saturday and...it closed on Tuesday. argh...!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 @ 7:34 or something like that explored a few new streets for a little distraction | |
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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 |
| kind of a rambling run through a bunch of different neighborhoods. felt good 10 @ 7:42 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| vaca with the kids. took them to a minor league game ib VA last night and did Antietem battlefield on the way to PA today. sadly no miles. but we had a great time exploring new things. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| nice tough run in the farm country hills of central Pa. got chased by two dogs. luckily they scared off easily. | |
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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 |
| hot hot run around middleburg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 right at sunset. Run up and down the railtrail here in Mifflinburg, at my mom's place. Really loogy when I started but felt reallt good towarss the end. Finished with one or two around 6:50 pace. 7.1 @ 7:30 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| fun at the smithsonian | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| fun at the smithsonian | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| driving home from DC | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running, but I did get to paint for a couple of hours :( | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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well I fell off the running wagon for a few days. smacked my knee up really good on Friday-- hardly could walk on Saturday. should have run Monday eve after driving from NC. And really should have run yesterday. BUT I did get out for a nice 5.5 tonight. 5.5 @ 7:11 - last 1.5 under 7 - too much effort for that pace but it felt good
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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 |
| turns out it is hot out there 6 @ 7:50 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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loving the oly trials - the 5000 finals were both outstanding last night 4 this afternoon - 7:50 pace ran another 4 around 5PM - around 8:02 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| met JG at Piedmont park. Ran to their .5 mile track. Ran 3x800 and 2x400. 6:30 pace for the 1/2 miles and sub 6 pace for the 400's. Jogs in between each. add in warmup and cool down and I get 6. Would like to do 3-4 more later. thanks to JG for getting me out the door today! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 0.00 | 6.50 |
| met JG at the park again 2 warm up .25, .5, 1 mile (6pace), .25- jogs in between i think it was 6.5 till i got back to the car. | |
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| | Race: |
Peachtree Road Race (6.2 Miles) 00:40:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.20 | 0.00 | 0.00 | 6.70 |
| Ran the Peachtree Road Race today. Goal was to run 6:30's with JG. After the first 3 the hills hit and he told me to take off and meet him at the end. I tried to make up a little time to go under 40. Mile 6 was 6:01 and the .2 was 5:30ish pace, but I left things a little too late. I should have pushed a little more on the hills. I never was close to redline except at the very end. Either way, it was great to run this race again. I haven't run it in several years. BIG thanks to JG for getting me his son's race number. 40:19 time - 6:23 overall pace Now I know a little more of where my fitness is. I have a 4 miler in 10 days. That should be fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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4.1 before lunch - dang hot again - 7:34 ave pace 4.1 around 7:30 -same temp but it felt a little better than before maybe the sun was lower - 7:18 ave pace legs are slightly sore from yesterday but no real aches or pains, just tired | |
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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 |
| should have gone out this am, bit legs were achey. 4 over 8 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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ran at 8 this morning. needed to run off the chinese food from last night. felt pretty good. last two were hard but not too slow. it is very humid this morning. hopefully one of those stray rain showers hits us this afternoon. 8 @ 7:23 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| nice run this morning rising sun was hot. lots of hills on this route. 7.5 @ almost 8 pace | |
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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 |
| thought it was a little cooler today but it isn't. but I didn't have to stop and catch my breath at all. Just ran an easy pace. miles 2 and 3 were a little faster, but then it evened out a bit 6 @ 7:37 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 2.50 | 0.00 | 9.60 |
|
Chrys will be working late again so I will shoot for two short ones today. I rolled out the door a few minutes after waking up this morning for a nice 4 miler. Felt good. 4 @ 6:58 ave pace - progressively sped up through the miles and felt good at dusk - on a whim I ran over to the track - 2 x800 (6:00 and 5:57 pace), 2x400 (5:48 and 5:35 pace) - half jogs in between total 5.6 ave pace 7:05 a little soreness in my foot - will see what we have tomorrow - only one run for sure
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Just a short day today. Slight pain in my foot at times during the run. Nothing afterwards though. Will monitor it closely. Felt good except on the last mile where I felt out of fuel. Not much lunch and no snack so that would explain it. Still a decent pace compared to many this last month or so. 5 @ 7:13 ave pace
I'm kind of excited and nervous for my 4 mile race on Sat. I usually go out too fast on this course. If I can reign myself in for the first 1.5, I will have something left. It is "moderately hilly", as they say on the website. This course is hard to fly in the first mile and then just hang on. Last time I ran it, I got a 23:31 and the previous year was a 23:32. I won't see those times but I've lost a lot of fitness since 2010. Low 6 pace would be a step in the right direction. Maybe beat 25. With my 10k time last week, McMillan puts me in at a 25:19. I think I'm in better shape than that. We shall see. | |
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| | Race: |
ATC Decatur Dekalb 4 miler (4 Miles) 00:25:27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 4.00 | 0.00 | 12.20 |
|
ran over to the race which gave me a decent warmup. Never really felt that spunky. But I always feel that way for this race. Pretty even effort the whole way. I know where my fitness is (or is not) at least. 6:19 pace for rhe race
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| nice and easy 5.5 this afternoon. things feeling ok. legs a little tired 5.5 @ 7:58 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| feeling kind of mopey, I guess about my race on Saturday, and generally just didn't feel like running. Then a thunderstorm rolled through so I had an excuse. Of course, then the clouds parted. I took that as a sign and I went out. Felt pretty good and ran a lot further than I had planned. Sweated bucketloads but had a nice run. VERY glad I went out. That is always how it works. Threw in a couple low 7s. Need to be throwing in low 6's, but that will come. 7.7 @ 7:24 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Ran at 6:45 PM today. Felt a little clunky at the start but then settled into a groove I guess. Each mile was faster than the next. The last 1.6 were at 6:45. 6.6 @ 7:10 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Ran over to the local shoe store to run with the group. Missed them by a few minutes apparently so I ran the route and caught up with the stragglers. Made a wrong turn at one point,which added nicely to the mileage. Got back to the store and ran home. First few miles were in the rain, which was fun. 6.7 @ 7:28 ave pace | |
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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 |
| short little run today 4 @ 7:24 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
man I feel dumpy -- just like yesterday yet slower-- slow as a turtle 4 @ 7:58 ave pace Ran around 7pm for a second of the day and felt a lot better. Progressively faster. I need ti start running faster more often. 4 @ 6:56 ave pace - last mile at 6:11 really brought down the ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Went out around noon after housecleaning all morning. Felt ok. 8.6 @ 7:58 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took an offday - But I did finally start on my kids playhouse. This should be interesting... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Felt pretty sleepy and sluggish all day. But I ran when my wife got home this evening and I had a decent run. I managed to keep from quitting after a block. That was the key this time. I really wanted to stop. 9.1 @ 7:36 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
|
side note - trying to drink lots of water -- 4 at 3:30PM - 7:38 ave pace - pretty hot out but I didn't feel that bad in it out at 7 - felt ok again just a little oafish with my stride 5.75 @ 7:36 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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sore throat and ear today - not a whole lot of energy. And the low 90's temps didn't help. Ran at lunch -- before lunch. 5 @ 7:50ish ave not a fun run 14th wedding anniversary!! G-ma is watching the kids tonight while we go to a fancy dinner.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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hot out there 4 @ 7:38 ave pace will try to get out for another 4 later - but it will be around 8 so who knows if it will happen got out for 4.25 -- 7:15 ave pace
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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 |
| took it easy out there - 6 @ 7:44 ave pace homemade pizza tonight! | |
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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 |
|
Ran over to the highlands to meet JG for a few miles. Was a little late so I pushed the pace a little on the way. Felt good today. The cooler temps will explain that. 10 @ around 7:30 ave. (Forgot to stop watch at the end) Happy with another decent week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| nice run in the AM - easy pace 5.75 @ 7:41 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| out after school open house meet and greets - felt pretty good I guess. I'm really having trouble getting into my training mentally. 7.25 @ 7:33 ave pace now after I've cooled down, my left foot is feeling weird again - not sure what's up with that. | |
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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 |
| 4 at 3PM - 7:33 ave pace 6 at 7PM - ran with the Oakhurst running group. Hung behind the fastest but caught a few on some of the hills. Ave pace was only 7:14 but those hills were killer. Found out some do a Sat morning run and some track work in the mornings. Would like to connect up with some of these runs just for a little motivation. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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ran at 11:45 AM - thought it would be better than at 2 or 3, but it really fell apart after 3 miles. Really bad last two miles. 5.2 @ 7:45 ave pace Going to run more after dear wife gets home ---- unfortunately thunderstorm is here and it's going away...dangit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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After the rainout last night, I was determined to get two in today. They were nothing spectacular in the heat, but my legs feel good. 11:30A - 4 @ 7:11 ave pace - last at 6:51 3:30P - 4.1 @ 7:27 ave pace - some nice long hills Enjoyed the women's 10K today. PRs for all 3 Americans. Can't wait to see the men's tomorrow and the women's marathon EARLY on Sunday!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
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left the house at 7:45AM - just wandered around town. Ran downtown and touched 3 of the big slyscrapers just for fun. Felt good - my gps said it was only 11.something, but it got stopped at some point. So on mapmyrun it came out to 12.3. 12.3 at mid to high 7 ave pace 4 decent weeks in row -- just need to keep the momentum going also having fun building a raised playhouse for my kids -
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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came off the weekend at just under 150lbs. Things are progressing slowly but surely. 3:30 PM4 @ 7:18 - each mile faster than the other - last sub-7. Forgot I have a 5K on Saturday... 6:30 PM - 4.1 @ 6:35 ave pace - 6:57, 6:33, 6:19, 6:10, last .1 a slow jog -- felt good so I pushed a little just to see what happened. Felt like I slowed down the last mile but guess not.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Knew from the start that this one wasn't going to be pleasant. Just had no energy to do any more. And then I felt hungry even though I had a snack an hour or so before. All the good feeling I had yesterday was gone. Now this was supposed to be an easy day, but I rather have to ease back than feel cruddy with an easy pace... 7.1 @ 7:38 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.20 | 0.00 | 0.00 | 10.20 |
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OK - got out before lunch. A little hotter today but not too awful. 4 @ 7:17 ave pace PM - ran with the local running group. felt ok - - 6.2 @ 6:50 ave pace - middle 5 were pretty good - just some good honest miles just following some of the guys in the group. paces 7:16, 6:53,6:46, 6:38, 6:34, 6:51, 6:54 (.2)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| ok run - just taking it easy today and tomorrow 6.7 @ 7:26 ave pace | |
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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 |
| taking it easy today 4.75 @ 7:42 ave pace | |
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| | Race: |
ATC August 5K (3.1 Miles) 00:18:52 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 3.10 | 0.00 | 7.80 |
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Training has been a little better since the last race, so I was hoping for some progress in my race time. This is the first time I have run this course. There are two cat 5 climbs (according to mapmyrun). One is in the last half of the 2nd mile. And the other is in the last .25 of the 3rd mile. There are also some really good downhill sections, so I guess it all evens out. I went out purely by feel and settled into a pace I thought I could maintain. I think this is where I can push a little more to shave some time off. It is hard to know where you can push and where you need to save on a new course. All in all I am happy with this time. It is progress and that's what I want to see. Mcmillan predicted a 19:35 based on the last race and a 19:25 based on the 10k on the 4th of july. So I count this result as a good step forward. 6:07 ave pace - 5:53, 6:31, 5:59, 5.46 -- that hill in the 2nd mile was really steep in sections. I hated giving that much time back I have 6 weeks until my next race - a 5 miler (or 10 if I feel crazy). i really need to beat last years time - 30:40 or something like that - really.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| lots of kid playhouse building today - walls on - just need to put the roof on next. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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well, after rounds and rounds of layoffs in the last 12 years at Motorola, it was my time. So if you live in GA and need some help, let me know. IT work preferred, but I will sweep floors if needed. After digesting had a bit, I had a good run. 5 miles @ 7:11 ave pace \ argh
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Felt good today - 8 @ 7:19 ave - got faster as it went along - | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| feel like my legs are getting stronger. stringing some decent runs together. 8.5 @ 7:20 ave pace | |
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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 |
| OK little run 4.5 @ 7:51 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| got up at a decent time, got dressed, went out, and stopped after 20 steps. No desire to run today. Went to visit family in the mountains after that. Had a good time swimming, kayaking, and visiting. Got back at midnight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| Zero energy before the run. Got dressed and gave it a go. It was good. made up for the miles I missed yesterday 9.7 @ 7:30 ave pace | |
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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 |
| nice little run - slow 6 @ 7:44 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Got in a couple of nice runs today 4.4 @ 7:17 4.1 @ 7:09 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
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Got out a few min ago - went around Kirkwood for 4. 4.15 @ 7:29 ave pace hoping to run at 7 with the Oakhurst group. MAde it to the evening run. Had a little episode but once it calmed down I was chugging away catchng up. Didn't quite catch them all but had a good run overall. Pace was all over the place cause this is a very hilly route. 6.2 @ 6:51 ave pace - 7:33, 7:01, 7:01, 6:14, 6:31, 6:51, 6:34 (.2)
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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 |
| kind of a sucky run - 6 @ 7:50 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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legs feel a LOT better today 4.3 @ 7:18 ave pace
later - 4.1 @ low 7:10s ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| didn't eat prior to running and really ran out of gas after 3 miles. 8.2 @ just around 8 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 @ 7:38 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I worked with JG on some landscaping today - tired after just 5 hrs out there. Later - I got dressed to run, but the base of my pinky toe is pretty sore. I have no idea what happened...it just hurts when i press on it or when i press off on my running stride. GIving it a day off to see. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 0.00 | 0.60 |
| did another 5 hrs with JG. Went out for a run at 6:30 but only made it .6 miles. The pain at the base of my toe was getting sharper as I went and I shut it down and walked home. I will insert my favorite cuss word here. <CUSS> and another <CUSS> one more for good measure <CUSS> | |
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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 |
| trying to test the foot -- not sure of the result but it wasn't bad until I got stung by a bee on my leg... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| 3.7 - foot felt ok I think iced it afterwards for 15 min | |
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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 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Just got back from a long vacation in Puerto Rico. Had a great adventure. Didn't run at all but I was ok with that... Foot feels great. weight not changed - which is a huge bonus -- 147 this morning 5 miles in the PM - felt great for 2.5 then the wheels fell off. Two miles under 7 but the last was over 8. Body rebelled to working I guess. 5 @ 7:25ish pace
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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 |
| Today went a little better than yesterday, but my quads still are sore, which is just wrong. That's what I get when I get after taking a week+ off. At least my heart and lungs were a little more happy today. I will do my 5 mile race on Saturday but will be lucky to hold any decent pace. This is disappointing cause this is a favorite race in the fall. I'll just have to take it as a good measure of my fitness. This year has had its ups and downs. I can't seem to hold any momentum in my training. Need to sit back and take a look at why, I suppose. Most likely I'll just keep plugging away and try to train smarter. I can't run like I'm 38 anymore. Probably need to maintain a focus on quality vs quantity. 5 @ 7:39 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| Felt a little better on this run, although it felt like I'd slip into an episode at any moment in the last 1.5 miles. But I worked on my breathing and trying to relax and never really slowed. More work than 7:19 pace should be, but it is progress. I think my body is remembering what it needs to do. 5.35 @ 7:19 ave pace | |
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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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lunchtime 7.9 bike miles at 14.7 ave pace - about what I can do on this bike on that route. ok little run later in the day - 4 @ 7:20 ave pace
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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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little 4 miler - don't want to stress the legs got bumped by a big suv on the run - very pissed about that -- stupid golf fans 4 @ 7:24 ave pace
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| | Race: |
ATC Singleton 5/10 miler (5 Miles) 00:30:42, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 5.00 | 0.00 | 12.25 |
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felt ok today for the 5mile race - not much happened during it. Mcmillan pace calculator from the 5k last month put me in at 6:15 pace for 5 miles, but that 5k was a hilly course where this one is a little flatter. However, the last three weeks has been garbage as far as training goes, so I didn't expect much. Just tried to find a pace and stick with it. The 2nd mile I think I backed off a little on purpose (for no good reason) but then picked it back up after that. 6:07, 6:19, 6:06 6:06, 6:04 -- total 30:42 - 6:08 ave pace missed winning masters by 20 sec -- dangit - never won masters for an ATC event just looked - that is one second off my time from last year -- funny- at least I'm not slower (oK one sec slower) paced my sis-in-law on the last half of her ten miler - new PR for her! - She has a half in two weeks so this is her longest run so far for this cycle. Doing very good - and not injured!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| took a nice bike ride this afternoon - perfect weather. it wasn't fast but I just really didn't care 18.1 miles @ 14mph ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Felt good on the run despite quads yelling at me. Not sure if it was from the race on Sat or the ride yesterday. Anyway I felt good otherwise. 5.4 @ 7:14 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Had a prelunch bike ride. 7.85 @ 14.2 ave pace - thought it was a faster than that, eh ok 4PM - 5 miler which didn't feel very good. I didn't fuel well enough I think - not sure what's up with that. I should be able to do 5 easy with no food for days. 5 @ 7:33 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
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met JG at the track at peidmont park for a few- felt cruddy 6.15 @ 7:38 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
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Went for a slow mind length run after dropping off the car for brake work. Really ran out of steam. My endurance this week is crap. 8.5 @ 7:53 ave pace 2.85 to pickup the car later...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 around town -0 - 6.2 @ 7:38 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 6 mile bike ride with the kids - longest to date for Quincy | |
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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 |
| ran at 7:30 in the dark and rain 5.1 @ 7:25 ave pace | |
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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 |
| Ran while did Girls on the Run - Felt ok a lttle light headed by the end - but isn't that all part of the fun 6 @ 7:15 ave pace | |
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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 |
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ran with the local group tonight - first time in a while. Good to see where I am 6 @ 6:54 ave pace - 2 6:45's and 1 6:22 in the middle not sure what this tells me but it was a good effort on a pretty hilly route - just looked and this is a lot faster ave pace than the last time -- guess that's good
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 @ 7:12 i guess it was ok - no pain so that's always nice | |
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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 |
| 4 @ 7:27 taking it easy today - 10k tomorrow-- | |
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| | Race: |
ATC Cartersville 10K (6.2 Miles) 00:39:02, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 6.20 | 0.00 | 10.00 |
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Wasn't sure if I'd make the drive up to this race today. Yesterday after my run i started feeling a little pf in my left foot. Kind of came up out of the blue. But I wanted to try. So I got up there and started warming up. Luckily the race started 30 min later than I thought. Got in 3 miles prior to the gun, and that really helped. Took off at a 6:07 first mile and then settled into a pretty even pace for the last 5.2. They were around 6:17-6:20. I was really wheezy the whole race. Not sure if that affected anything but it was annoying. 6:07, 6:20, 6:18, 6:17, 6:20, 6:19 , 5:35 (last .25=) It was 4 sec slower per mile than mcmillan predicted off of the 5 miler two weeks ago, but given that I almost couldn't go, I'm ok. But it is 22 sec slower than last year. crap - 39:02 6:15 ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| lazy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| busy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| got my booty out there again - things were working for the most part -- :) 8.2 @ 7:28 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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ran most of Saturday's 5K route - just to get another feel for it 4.1 @ 6:57 ave pace later in the afternoon - 4.2 @ 7:24 ave pace - legs a little tired -- out of shape -- Got STUNG again!! never before while running until August and now this is the 2nd time... on the arm this time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| really crashed on this one - 7.1 @ 8:17 ave | |
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| | Race: |
Oakhurst Arts & Music Festival 5k (3.1 Miles) 00:18:55, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
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Ran the local little 5k. None of the fast guys were out today so I had a shot. Well I led the first 2.25 miles and then really faded in the last mile, losing at leat 20 sec. Finished 10 sec behind the lead. Kind of sucks, but I did get a $100 certificate for shoes. Not bad all in all. The finish is not big news to me. I have no endurance right now. 5:56, 6:00, 6:23 -- 6:06 ave. Next race planned is a 5 or 10 miler on Nov 4th - hope to have a good three weeks before that one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ran at Little Mulberry park with JG. Very nice place out there. Nice way to start the week. 7.5 easy pace mixed trail miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| felt pretty good the whole time - :) 715 ave pace | |
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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 |
| ran 6 with a bunch of hill sprints thrown in - 5K or under pace for the hills 6 @ 7:19 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off day from running lots of landscaping and have run 7 days in a row. need to remember to give my extremities a break. I got a job offer! It will be a big difference hour-wise and I will need to figure out how to fit in runs. I'd like to think I can be good and get up early like so many do, but not sure that will happen.... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| ah well this didn't go well - guess i was dehydrated and under fed - 5.6 @ 8:00 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| managed to get in a longish sort of run today - ran over to a new paved trail system that has been built recently. very nice - very flat - maybe a good place for some speed work or something. 10.4 @ 7:40 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took my girl and another girl scout to Sweetwater creek state park to get their hiking badge. We had a great 3.5 hour hike. Nothing too hard, just an easy hike and then played on the river rocks. The water level is very low... | |
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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 |
| nerve wracking day working on my job offer and negotiations. -- took the job so that's awesome! ran after all that and was totally gassed but felt good once things got going chased and got chased by another guy my pace - good for a couple quicker miles 6 @ 7:12 ave pace - 2 @ 6:45ish | |
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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 |
| ran at dusk tonight - felt good 6 @ 7:29 ave pace | |
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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 |
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3 more work-days of being at home. I went out around 2 for 4 sluggish miles. hoping to run with the Oakhurst group tonight for 6 more. This weather is amazing. 4 @ 7:28 - first 2 were over 7:30 and the last two were around 7:15 or something like that. kind of a silly goal, but I made it a point to make at least 160 miles this month. I've only gone over that 3 months this year. Pretty sad. I need to get my butt in gear. Should go over 40 this week if all things go well. I'm trying to get back to where 40+ is normal. Will be harder once my job starts but it will be a goal. ok 6 with the group - felt harder and not as hard all at the same time - I'll call it a tempo run. I really didn't feel great the whole time. These paces shouldn't be that hard. 6 @ 6:52 ave 7:36, 6:45, 6:51, 6:28, 6:37, 7:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
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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 |
| 4 unexciting miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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longest run in a while - met JG for a few to peachtree and around that area. I need to do these 1.5-2 hr runs EVERY weekend 15.1 @ 7:57 ave (or something like that) shouldn't be a problem to go over 160 for the month. 200 needs to be the goal for next month
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| will try to at least run every day this week - last week with the new job and everything, running got sorted out... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| felt ok tonight just trying to get in the habit of running after work even if i am tired and grumpy or hungry. | |
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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 |
| one more day 4 @ 7:15 ave | |
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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 |
| A little late to the rung group tonight so played catchup the whole time. good run anyway 6 @ 7:15 I think | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Another after work. Felt ok . Tummy upset 4.2 7:30 ave pace | |
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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 after work Sub 730pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ok run -didn't miss any this week, which was the goal 6.1 730ish pace / no watch | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran with my daughter in her first 5K. She has been training with the Girls on the Run chapter at her school. It was a very big turnout - around 2000 people at the race, from all around Atlanta. She did great and was so happy to see all the people cheering and high five-ing. And she sprinted to the end and didn't even know she could stop. She just kept on going. It was a great day!
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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 |
| After work run in the change chilly rain 5@7:40 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off | |
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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 at work - 4@ 7:18 pace | |
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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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ran @ work - another new route 4 @ 7:08 ave rt knee is giving me some pain -- think itis my really tight hamstring again...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| What a great running week 8 @ 7:34 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Nice run after work. Knee is a little better I think. I think I hurt it running in the dark on these sidewalks. hyperextended it maybe... 6.2 @ 7:22 | |
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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 |
| rolled my right ankle but other than that it was an ok run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Being cautious - ankle hurts | |
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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 |
| a good 6 after volunteering at the half marathon and before the festivities 6 @ 7:04 ave | |
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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 |
| went out for a run with my daughter on her bike -- it was a little slow and short but it was fun 2 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| went out for an unknown distance and felt good -- ran downtown and back 11.2 @ 7:34 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| awesome evening for running - knee almost all better and ankle is fine - yea! 6.7 @ 7:19 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Nice run at work 4.1 @ 7:19 pace I think | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran a couple then ran with the running club from behind. Almost caught the front guys. Last 3 under 6:50, with a 6:25 in there. Nothing great but more than I felt like doing so I'll take it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Out again and felt pretty good tonight 7.2 @ 7:27 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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4.1 at a late lunch at work - a hilly 4 miler 4.1 @ 7:28 ave pace after getting home - a slow 4 in the dark right hamstring super tight. need to work on this 4 @ 7:44 ave
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| one at lunch 7:12 ave pace one after work 7:06 ave pace - | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| really nice mid-long run for me - forgot to log it surprised to see the pace after I finished. 11.2 @ 7:22 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ok I need to run tonight -- knee if feeling better everyday. It is not why im not running but at least the off days help it... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| finally ran - felt like it for once and quiet enjoyed it. 4.4 @ 7:08 ave | |
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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 |
| 4 after work in the dark - 4 @ 7:19 ave | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran around Piedmont park with JG - thanks to him for gettimg my butt out he door 7.5 @ 8 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| really nice10.5 in the rain - 10.5 @ 7:45 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ 7:33 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ 7:32 ave pace - not as windy as yesterday at least | |
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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 |
| an easy 4 after work 4@ 7:39 ave pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| got out to Kennesaw Mtn today for some wet trail fun. Had a great time. 10.2 trail miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| decent 7.8 but at the end my right foot started hurting in the inside of the arch. walked it in for the last .25. Two days later now, it is feeling fine. Will give it a go today and expect it to be fine. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1365.48 | 16.40 | 30.15 | 0.00 | 1412.03 |
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