| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 258.75 | 19.00 | 14.75 | 15.50 | 308.00 |
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| Saucony Endorphin Speed 2 Miles: 58.00 | HOKA Clifton 8 Miles: 125.50 |
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| Night Sleep Time: 145.50 | Nap Time: 0.00 | Total Sleep Time: 145.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| 8 miles on JTR track after school. This included a 4-mile tempo run in 24:29 (6:07), which I moved up to Tuesday (from Thursday), after moving speed work from Monday to Sunday. All of this is an effort to take it relatively easy over the next three days so I can run a 25K trail race that my friend directs on Saturday (weather permitting).
Tempo splits: 6:11, 6:13, 6:12, and 5:53 (without pressing too hard).
11 Total Miles, including 3 miles walking.
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| Saucony Endorphin Speed 2 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 3.5 miles, including 6X60m acceleration runs, during JTR morning track workout.
PM: 2 Miles, including 8X 40m acceleration runs (inside), during JTR afternoon track workout.
Total: 9 Miles, including 3.5 miles walking.
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| HOKA Clifton 8 Miles: 3.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 |
| 10 miles on a cold and snowy/icy afternoon, with slick roads and trails, but just taking it easy and enjoying the aesthetics.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 easy miles on Hwy. 300, still running cautiously on thawing ice. Very pretty winter afternoon, and the sun felt nice.
Because of road conditions, etc., no race today, but I'm enjoying the solitude.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on a very slushy JTR track, but the warm sun made it salvageable. Manages the final 4 miles around 7:00/mile, but not nearly fast enough, bad footing or not.
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| HOKA Clifton 8 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 miles in 1:17 on River Trail.
11 Total Miles, including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 3 miles at JTR morning workout; included Plyometrics and a Farrell run.
PM: 2 miles at JTR afternoon workout; included Plyometrics and 6X60m accelerations.
Later Pm: 3 miles solo.
Total: 11 miles, including 3 miles walking.
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| HOKA Clifton 8 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| AM: 3.5 miles, including 2X300/100 drill repeats.
PM: 3.5 miles, including 2X300/100 drill repeats.
Total: 8 Total Miles, including 1 mile walking.
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| HOKA Clifton 8 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Talk about managing a workout! So I was quite sore but decided to give my personal speedwork ago (as opposed to what I did with my team yesterday, for example). After a 3-mile warm-up, I pieced together 6X800m repeats in 3:01, 2:56, 2:52, 2:46, 2:48, and 2:44. Certainly not as good as 10 days ago, but I was proud of the effort under the circumstances.
10 Total Miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 5 miles at JTR morning track practice, including 6XHill accelerations on bus loop and core.
PM: 2 miles at JTR afternoon track practice, including 6XHill accelerations and core.
Late PM: 2 miles pretty quick before my daughter's school play.
Total: 12 miles, including 3 miles commuting.
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| HOKA Clifton 8 Miles: 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| 6-mile tempo in 38:23 (6:24) on a warm afternoon. Although this was significantly slower than my last tempo, it included a couple real hills along Pinnacle Valley Rd., starting east from lower parking lot at Pinnacle Mt. State Park Visitor's Center.
9 Total Miles, including 3 miles walking.
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| Saucony Endorphin Speed 2 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| 16 miles in 1:57, including last 6 at sub-7:00 pace.
Felt pretty good on a cool afternoon, with no hydration or fuel, but had to work pretty hard on last 3-4 miles to hold respectable pace.
17 Total Miles, including one mile walking.
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| HOKA Clifton 8 Miles: 16.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at 7:25/mile on a sunny and windy afternoon on the River Trail, east from Two Rivers Bridge.
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| HOKA Clifton 8 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 2.50 | 17.00 |
| AM: 5 miles at JTR morning workout; included 200m, 400m, 600m, and 800m interval at sub-6:00 or a bit faster, depending on group.
PM: 3.5 miles at JTR morning workout; included 200m, 400m, 600m, and 800m interval at sub-6:00 or a bit faster, depending on group.
Late PM: 5 miles really easy (recovery) during Sophia's soccer practice.
Total: 17 miles, including 3.5 miles walking.
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| HOKA Clifton 8 Miles: 13.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 10 miles, including 4X.75-mile intervals in 4:16 (2), 4:19, and 4:24. Although I had planned to run 1200s on track while Max was in Quiz Bowl, there was too much going on for me to focus. So, after a 4-mile warm-up, I opted for roads. Specifically, I ran last three on the nearby Morgan Cemetery Road.
I'm not thrilled with last couple times, but I was making a hard U-turn at the .5 mark to avoid running on Hwy. 10, and it was another windy day. But I'm still not satisfied and remain hungry.
12 Total Miles, including 2 miles walking.
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| Saucony Endorphin Speed 2 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.50 | 0.00 | 14.00 |
| AM: 3.5 miles at JTR morning track practice, including Plyometrics and 4X150m repeats.
PM: 1 mile at JTR afternoon track practice, including Plyometrics and 4X60m accelerations.
Late PM: 6 miles easy after practice.
Total: 14 miles, including 3.5 miles walking.
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| HOKA Clifton 8 Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 |
| AM: 4 miles at JTR morning track practice; included core.
PM: 2 miles at JTR afternoon track practice; included core.
Total: 10 miles, including 4 miles walking.
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| HOKA Clifton 8 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 6.25 | 0.00 | 12.00 |
| After .75 mile warm-up, 10K tempo (on track) in 39:44. Mile splits were 6:26, 6:27, 6:27, 6:23, 6:21, and 6:20, with a 80 second quarter to finish. Goal was 6:20/mile, and I was close...cold morning and a little overdressed, but I worked into it and finished strong.
12 Total Miles, including 5 miles walking (2 with Max).
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| Saucony Endorphin Speed 2 Miles: 7.00 | HOKA Clifton 8 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11 miles in 1:19:11 (7:12) on a beautiful afternoon on the River Trail. Started west from Two Rivers Bridge and ran 8-mile loop, followed by 3-mile out-and-back to BDB and back.
13 Total Miles, including 2 miles walking.
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| HOKA Clifton 8 Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 |
| 8 easy miles in Pinnacle Mt. State Park, on the trails starting from Visitor's Center.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 1.00 | 0.00 | 15.00 |
| AM: 4 miles at JTR morning track practice, including a little pacing on a 800m and 1600m interval, respectively.
PM: 1 mile at JTR afternoon track practice and 5 recovery miles during Sophia's soccer practice a couple hours after.
Total: 15 miles, including 3 during lunch/planning and 2 after late evening run.
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| HOKA Clifton 8 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18 miles on TM in 2:08; 11-16 at 6:40/mile and 17-18 at 6:30/mile.
Even though this run has been planned for days, I somehow managed to show up at gym with only trail shoes. This did not make things easier, but so it goes...Hunger Games was playing.
19 Total Miles, including 1 mile walking.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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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 |
| 3 miles, including a fartlek session and core, during JTR morning track practice.
6 Total Miles, including 3 miles walking in Walmart.
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| HOKA Clifton 8 Miles: 3.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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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 easy miles on Hwy. 300.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 7 miles, including 8X400m repeats in 83, 77, 77, 77 - short break to help a jumper putting in extra work - then 74, 73, 74, and 73.
10 Total Miles, including 3 miles walking.
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| Saucony Endorphin Speed 2 Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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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 |
| 5 miles in a cold rain, way too late, after returning from State Indoor Track Meet at the University of Arkansas.
6 Total Miles, including 1 mile walking and 7 hours straight in my feet.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13.1 miles in 1:25:03 (6:30) on a nice afternoon starting east from the lower parking loat at the Pinnacle Mountain State Park Visitor's Center. Forgetting that I intended to run 13.1 (and not 12.1, which is not a thing), I turned around at the 6.05 mile mark. This meant I had to hammer the hill up to the Visitor's Center from 12.1 to 12.6, before floating downhill to the finish. Proud of the last two, hilly miles in particular, in 6:31 and 6:30, respectively. Slowest stretch was back against the wind and gradual incline during Miles 9-11. No fuel or hydration, just running.
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| Saucony Endorphin Speed 2 Miles: 13.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| At some point I probably should taper...
I couldn't resist pacing my best female mid-distance runners for 3X600m repeats this morning, but only around 6:00 pace. I did show constraint during the afternoon practice, only walking and coaching my butt off!
6 Total Miles, including 3 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 258.75 | 19.00 | 14.75 | 15.50 | 308.00 |
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| Saucony Endorphin Speed 2 Miles: 58.00 | HOKA Clifton 8 Miles: 125.50 |
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| Night Sleep Time: 145.50 | Nap Time: 0.00 | Total Sleep Time: 145.50 | |
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