Every Run is a Great Run!

Speedy Spaniard 10K

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2023 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • Have fun!

 

Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this

 

Personal:

I've been married to the lovely Kimberly for 36 years. We have 5 great kids and 5 great grandkids.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 82.50 Year: 490.70
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 718.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 661.95
Asics Gel-Nimbus23 #5 Lifetime Miles: 280.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1254.2047.0049.006.201356.40
Asics Gel-Nimbus23 #3 Miles: 615.40Asics Gel-Nimbus23 #2 Miles: 282.00Asics Gel-Nimbus23 #4 Miles: 412.25Asics Gel-Nimbus23 #5 Miles: 39.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

...

Asics Gel-Nimbus23 #3 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.000.008.50

...

Asics Gel-Nimbus23 #2 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

....

Asics Gel-Nimbus23 #3 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

....

Asics Gel-Nimbus23 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel-Nimbus23 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel-Nimbus23 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

...

Asics Gel-Nimbus23 #2 Miles: 9.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

...

Asics Gel-Nimbus23 #2 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

...

Asics Gel-Nimbus23 #3 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

...

Asics Gel-Nimbus23 #2 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

....

Asics Gel-Nimbus23 #3 Miles: 9.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

...

Asics Gel-Nimbus23 #2 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #3 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel-Nimbus23 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.251.000.000.006.25

...

Asics Gel-Nimbus23 #2 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.252.001.000.0010.25

...

Asics Gel-Nimbus23 #3 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

...

Asics Gel-Nimbus23 #2 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.001.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

...

Asics Gel-Nimbus23 #2 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.000.000.0010.25

...

Asics Gel-Nimbus23 #3 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.002.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

...

Asics Gel-Nimbus23 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

...

Asics Gel-Nimbus23 #3 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.002.000.006.00

...

Asics Gel-Nimbus23 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.502.000.000.0011.50

....

Asics Gel-Nimbus23 #2 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.503.000.000.0011.50

...

Asics Gel-Nimbus23 #2 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

...

Asics Gel-Nimbus23 #3 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Most beautiful day of the year. Finally!

Asics Gel-Nimbus23 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel-Nimbus23 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel-Nimbus23 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

1st Payson canyon run for long time. Did both up & down.

Asics Gel-Nimbus23 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

...

Asics Gel-Nimbus23 #3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

...

Asics Gel-Nimbus23 #2 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Payson canyon

Asics Gel-Nimbus23 #3 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

MSC Meraviglia ship run around track and treadmill.

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

...

Asics Gel-Nimbus23 #3 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Asics Gel-Nimbus23 #3 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

...

Asics Gel-Nimbus23 #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

...

Asics Gel-Nimbus23 #2 Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Feeling really good lately

Asics Gel-Nimbus23 #3 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

....

Asics Gel-Nimbus23 #3 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.003.000.006.00

Six mile run breaking in some new shoes. Also walked another 6 miles with the dudes.

Asics Gel-Nimbus23 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.003.000.007.00

...

Asics Gel-Nimbus23 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.001.000.0013.00

...

Asics Gel-Nimbus23 #4 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.003.000.008.00

Early AM run, also walked 5 miles with the dudes later in the AM

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

...

Asics Gel-Nimbus23 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

...

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

....

Asics Gel-Nimbus23 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

Did a few faster miles: 7:54, 7:41, 7:46. Later in the morning walked 5 miles with the dudes.

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

Got in a few faster miles: 7:53, 7:52, 7:42. Also walked 5 miles later in the AM with the dudes.

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.508.00

...

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #4 Miles: 10.00
Race: Speedy Spaniard 10K (6.2 Miles) 00:51:22, Place overall: 133, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.004.001.206.20

First race I've done since forever. Not very speedy but feeling OK about the result considering I haven't really been training for years.

Asics Gel-Nimbus23 #3 Miles: 6.20
Comments
From Clay on Mon, Jul 24, 2023 at 10:39:40 from 76.23.8.189

Pretty dang good kiddo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

.

..

Asics Gel-Nimbus23 #3 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

...

Asics Gel-Nimbus23 #3 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.001.500.508.50

Did a couple faster miles: 7:41, 7:27. Also walked 4 miles later in day.

Asics Gel-Nimbus23 #4 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.500.505.00

Did a couple slightly downhill mile repeats: 6:50, 6:45. Haven't run any miles that fast for quite a few years and thankfully I don't appear to have hurt myself. Hopefully a sign I can get my 5K time down into the low 20's.

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

...

Asics Gel-Nimbus23 #4 Miles: 12.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

...

Asics Gel-Nimbus23 #4 Miles: 14.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.002.500.508.25

...

Asics Gel-Nimbus23 #4 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel-Nimbus23 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

..

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

.

..

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 mile run followed by 5 mile walk with the dudes.

Asics Gel-Nimbus23 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Been a bit under the weather so not much running this week. But feeling better today.

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.500.508.00

Did a few faster intervals: 6 quarters, 1 half. Also walked 5 miles with the old farts club.

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

...

Asics Gel-Nimbus23 #3 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.508.00

Did a few faster repeats, 2 x .5 mile and 2 x mile, between 7:30 and 8 min/mi pace. No speed records these days. Then later walked 5 miles with the dudes.

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Not much gas in the tank today.

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.004.000.008.00

...

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

...

Asics Gel-Nimbus23 #3 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.500.508.00

8 x 200m repeats at ALA track. Watch kept turning off so didn't get much data, maybe time for a new watch.

Asics Gel-Nimbus23 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

...

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

....

Asics Gel-Nimbus23 #3 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hike, walk, and jog in Como, Italy

Asics Gel-Nimbus23 #5 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Felt pretty lousy.

Asics Gel-Nimbus23 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Still not 100% but felt much better than on Tuesday.

Asics Gel-Nimbus23 #3 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel-Nimbus23 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another gorgeous fall morning. But looks like the burr-cold is coming in a few days.

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Lots of walking mixed into the run as I'm nursing a sore heel on my right foot.

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

...

Asics Gel-Nimbus23 #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

...

Asics Gel-Nimbus23 #3 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

...

Asics Gel-Nimbus23 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

...

Asics Gel-Nimbus23 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Also walked 5 miles with the dudes.

Asics Gel-Nimbus23 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

...

Asics Gel-Nimbus23 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #3 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

..

Asics Gel-Nimbus23 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

...

Asics Gel-Nimbus23 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

...

Asics Gel-Nimbus23 #5 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

...

Asics Gel-Nimbus23 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

...

Asics Gel-Nimbus23 #5 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

...

Asics Gel-Nimbus23 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1254.2047.0049.006.201356.40
Asics Gel-Nimbus23 #3 Miles: 615.40Asics Gel-Nimbus23 #2 Miles: 282.00Asics Gel-Nimbus23 #4 Miles: 412.25Asics Gel-Nimbus23 #5 Miles: 39.75
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