| Location: Kansas city,Mo,United States Member Since: Sep 10, 2013 Gender: Male Goal Type: Other Running Accomplishments: Kansas city marathon 10/19/2019 3:29:XX
Indianapolis Monumental Marathon 11/5/2017 3:21:10
Christie Clinic Illinois Aprin 25 2015 3:23:59
The twin cities marathon 3:28:xxx Oct 5 2014
IMT Marathon Des Moines Iowa 3:25:23 October 20 2013
nebraska national gard mrathon 3:26:27
Prairie Fire Witchita Kansas Marathon 3:43 October 14 2012
Salt Lake City Utah Marathon 3:45 April 2013
SD Rock and rolle Marathon 3:52 June 201
Up coming races:
Short-Term Running Goals: 2020 wish list:
Do not get injured. No hero business listen listen and stop if it hurts
Never more than 3 days off running. Enough with the excuses
Run and finish at least one marathon in 20120. If not Jogg one
Watch what I put in my body. I'm not 40 anymore Long-Term Running Goals: 50 marathons in 50 states. Help my kids fall in love with running. Personal: Married with two children. 9 years old boy and a 11 years girl. I was born and raised in Sudan Africa. Moved to the us at the age 19 to go to school where I met my lovely wife. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2056.98 | 105.00 | 80.75 | 59.50 | 2302.23 |
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| GTS 13 Gray Miles: 288.66 | GTS 13 Blue Miles: 63.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| I was going to cancel this workout due to the weather but im glad I went and did it. 11 miles total 5 easy and 6 @matathon pace 11 degrees temp and windshield at 3.
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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 |
| better weather than yesterday easy 12 miles
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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 |
| Today I started my build up toward Lincoln marathon on may 4th felt fresh and healthy after my short winter break. back to work 13 easy miles.
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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 |
| easy 12 miles. legs are feeling the miles after the break.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| It was planed to be an 11 miles tempo, but with the wind (26 mph and gust) and my birthday party I had to cut it to 8 miles. It was worse it. Bowling with Beth and the kids was fun even though they kicked my butt.
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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 |
| easy 13 miles. Temp 26 felt like 19 wind 4 mph. Geting my feet bounce agine
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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 |
| easy 14 miles felt good
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| beter weather than the last few days made running more fun. Felt good until mile 11 but I pushed myselfe to finish the long 16 miles run.
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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. 1 mile with the kids. 5 at an easy pace. The weather was too nice not to run.
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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 |
| easy 13 if you want to call it that. Im glad its done after a busy day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
| This workout was at 10 degree temp. 1 degree with the windshield.
4 Miles easy worm up.
5 miles intervals X1600 (6:40, 6:41, 6:47, 6:50, 6:35). with 800 recovery.
no cool down miles I ran out of time to get daughter off the school bus.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| its time to retire my GTS almost 600 miles
afternoon workout: 12 easy
Nightworkout yes night: 5 easy
the weather wormed up a little 32 degrees so I put some extra miles in. We might have a storm any mint who knows.
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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 |
| AM 11 easy
PM 3 easy
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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 |
| easy 10 mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| easy 20 miles on the treatmill. Icy roads and 6 degree temp.
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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 |
| Back on the treadmill today for 11 easy miles. Still snowing outside we should get about 10 inches of snow by tonight. planing to run 80 miles this week. I hope not to lose my mind this week running all of these miles on the treatmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.66 | 0.00 | 0.00 | 0.00 | 14.66 |
| afternoon workout: 4.66 miles around the nighbor hood 23 temp no wind sunny.
night workout: 10 easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Afternoon: 11 easy miles around the neighborhood.
Night: 5 easy on the treadmill.
its hard to run allot of miles out side because most of us now days don't have the time to shovel our driveways so I have to fight all the drivers who are texting and goggling for dinner.
enough winning im glad im back full time treaning for lincoln marathon on may.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Afternoon: 12 miles tempo
4 easy miles then 6 very hard on a hilly rout (lake wanabago rout) finishing with 2 easy miles. This was a hard worout for me. Lack of sleep last is to blame I think.
Night: Rest rest rest
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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 easy miles in the books just int time for a romantic valentines' dinner. life is good more side walks are cleared today
no night workout tonight........
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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 |
| lets call this a semi easy 13 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 |
| The body wanted to run today but today was a crazy day. Good thing tomorrow was a scheduled day off, but its going to be a long run day every body is happy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles long run. 45 and suny most of the run. felt very good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Today was a runer's weather in MO. 41 degrees at 5:30 am so I went out for a 10 miler
PM weather was almost 60 really guss what I did.. runnnn
AM: 10 easy miles at 41 degs
PM: 6 easy miles at 57 degs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Afternoon: 12 miles easy on country road route allot of mud and water.
Night: 6 miles easy around the neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 6.00 | 17.00 |
| AM: Interval
4 miles easy outside for worming up.
on the treadmill 6 miles X 1600 with 800 in between at an easy pace for recovery
splits (6:50, 6:40, 6:40, 6:40, 6:40, 6:40).
I felt much better than the last time I did this workout even though I added an extra interval.
short cool down (1/2 mile) saving some enegy for a PM workout if life would allow one.
PM: 4 easy miles with my dog Daisey
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Noon: 10 windy miles.
Evening: 4.5 with my dog daisey. she is in charge of my evening runs now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.83 | 0.00 | 0.00 | 0.00 | 14.83 |
| Noon: eassy 11.5 nice weather 55 and suny.
Evening:3.33 with daisey just to cross the 100 miles mark for this week and whe weather is perfect too.
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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 |
| PM: 11 easy miles. I took the morning off after a 100+ miles week.
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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 |
| snowy windy 10 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
| Tempo run: total of 14 miles
4 easy miles to wormup
6 miles @ 7:10, 7:14, 7:00, 7:00, 7:00, 7:10
4 easy miles to cool down
10 degrees with 13 mph wind. Last week miles really made this workout feel much easier than 2 weeks a go
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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 |
| Afternoon: 10 easy miles felt ok after last nights tempo run.
night:? will see
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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 in the AM around the nighborhood
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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 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 easy miles on pleasantvile route.
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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 |
| 11 miles felt very good after my hills workout yesterday on Pleasantville rout.
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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 |
| feeling really good this week trying not to push the pace, but I think I did a little tonight but felt comfortable. Tomorrow must be really easy.
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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 easy miles with daisey felt very good at [leasantville route.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on hilly pleasantvile rout weather around 70
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles at 8:00 minuts pace weather is around 45 windy felt good. trying to not push the pace any faster than 8:00 on easy days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| 12 miles tempo
4 miles at sub 8:00
6 at sum 7:00
2 miles with my son Amir kool down.felling very good pace is getting more and more comfortable.
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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 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 5 easy and fun miles with my wife
PM: 12 easy around the nighborhood weather is great feeling very strong lately.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| long:
very easy from 0-13
sub 8:00 from 14-19
very easy from 20-21
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
| easy 14 and the last 2 were 10k pacew. 61 degrees and windy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 0.00 | 0.00 | 17.00 |
| solid day I had 2 workouts both felt easy
AM: 13 miles at easy pace
pm: 4 miles 2 at marathon pace 1 easy and the last one wth my daughter.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM:
3 miles worme up for evinging intervals workout
pm:
13 miles.
4 worme up
6 intervals ( 6:50, 6:44, 6:36, 6:34, 6:22, 6:17)
800 m for cooling down in between
.5 mile kool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. 12 easy
P.M. 4 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| AM:
13 miles long run with my wife Beth. she eased into her 1/2 marathon pace by mile 10 and went all out for the last 1/4 mile to finish (left me behind but I'm not complaining). Fun and a good work out for a chilly and windy Saturday morning.
PM:
.5 easy mile with my 4 years old son
3.5 at marathon pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| long 16 miles @ mp+30 sec felt very good my kind of weather 41 wind at 6 mph.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| one mile with my son on his bike. it was fun
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 14 miles @ 8:10 pace
PM: 4 miles with the lovely wife. life is good
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy on a windy rainy 42 deg.
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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 |
| life the weather and my body all decided there is no running for today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
| the rest and the nice weather made today's workout a lot of fun
12 miles at with my miles in pleasantville hilly route. She did realy good on such a hard route
6 miles @ 7:00 pace felt realy good until mile 18 but i finished
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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 |
| 13 easy miles were scheuled for 16 bu ran out of time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| long
22 miles at lake tarils lake route. Easy the first 13 miles. Picked up the pace 10 sec slower than mrathon pac for the next 7 miles. the last 2 were very easy.Now the coach and some college basketball on tv.
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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 |
| AM:
Strenght training with Beth. Focused on hip hamstring and back workouts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| long:
first 10 miles extra easy sore from my monday workout but after that I felt very good. Ran 11 through 16 hard. the last 2 realy easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 12.05 miles on rainy 45 degree
pm: 4 miles on a 53 degree and humid
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 3.00 | 0.00 | 0.00 | 16.50 |
| Noon: 12 easy miles
PM: 1 mile easy 3 miles marathon pace .5 mile easy (Ran out of time).,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles @ 8:20-30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 @ 8:30
last 2 cool down @ 9:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon:
12 miles long meant to be a 20 miler but work and my body told you should split this on since we ran 16 and 18 miles runs the last 2 days
night (8 o'clock)
8 miles close to mp and the last one eassy
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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 |
| 90 minutes strength training. Full body workout 3 sets of 15 for each muscle groups.
shoulders, hamstring, Quads, Back, Hips, and killed my calf (hoping to avoid any Achilles disasters one month a way from race day). Bench press and last hanging legs raises. Tomorrow back on the road again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon:
16 @8:30 worm windy and some rain
night:
4 @8:00 worm winddy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 16 long
PM: 4 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 6.00 | 0.00 | 20.00 |
| Noon:
Tempo
6 miles easy @8:30 pace wormup
6 miles @7:00 Pace felt in control and no struggling like last few temp workouts
4 easy cool down.
tonight:
4 easy to loosing up
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon:
12 miles aroung the nighborhood
tonight:
8 miles at lake wanabago
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| AM:
this was an early run (5:00) just before my wife's half mrathon. 8 miles 2 were easy and 6 at marathon pace. Felt easy after a high mileage week
PM: so much for easy this ended up 4 miles 6 seconds under marathon pace but it felt realy easy I hope not to regret it tomorrow during my long 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 |
| I decided to move today long run to tomorrow due to work and non stop rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| This was the last long run before the Lincoln marathon on May 4. I started the run with a tight hip (right side) but it got better all the way until the last 2 miles. I'm glad I was able to finish on pace. Getting a new pair of shoes out the box tomorrow and let the tapering madness begins. drooping the miles by 80% for this week. 60% next weel. and 40% for the last week with race miles included.
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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 |
| Hip is much better on this run today after a quick adjustment from my favorite chiropractic who never tells you to stop running. perfect weather for an easy 12 miler. I love my new Brooks
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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 |
| Noon:
4 easy with hip very tight
Evwning:
8 felt much better all miles were @8:00 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| Intervals:
3 miles worm up with Beth and lady
6 miles @ 6:28, 6:24, 6:22, 6:19, 6:27, 6:24 the pace was really comfortable. Beth had the watch so I had to run by effort only. Loved having the kids and
Beth out there made it allot fun and easier.
.5 miles rocovery in between intervals. My hip is liking the miles reduction. I hope today's intervals wouldn't regress it's recovery. All my Boston Marathon runners I'll be watching you live good luck on Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at pleasanthill rout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 12.33 |
| 12.33 miles @ 8:00
4 miles on the bike bringing beth Gatorad
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 miles on a tight hip.
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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 a little faster than easy 1:19:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy mile tight hip after physical therapy
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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 |
| My tightened hip is improving toward the big day but my head is playing ticks on me. I trust my training (lol). ok Im near madness now I went from 112 miles a week to a 12 miles trying to rest my hip my body does not know what to do.
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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 |
| 2 days before the marathon hip still an issue. I will show up and see what happen.
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| | Race: |
Lincoln National Guards Marathon (26.2 Miles) 03:26:32, Place overall: 178, Place in age division: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| This race was a set up for a pr for sure. Hip isues forced me not to run the the last 10 days so I felt kind of flat the first 12 miles.The hip was naging throw the whole race but it got really bad at mile 23 to the finish. loved the race the crowd and weather and the result. thanx for my lucky charms my wife Beth and kids Amir and Layla for cheering and draging me off the finish line to car. Back to the drawing board next week to see how we an get healther stronger and hopfully better. Hiting to the hotel's hot tub and the eat somthing realy good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.33 | 0.00 | 0.00 | 0.00 | 7.33 |
| AM: 3 easy miles with Beth. just checking all body parts. Hip still nagging, but everthing is good. Post marathon syndrome are bad trying not to look at running websites or watch any running related shows.
pm: 4.33 miles @ 8:00 with my peedy dog daisy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles in am
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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 |
| The fall marathon training started today 13 easy miles at 8:30 pace had to walk for about .25 around mile 12 the heat was a surprise 86 degrees with little wind.
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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 |
| late evining 12 easy miles 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 |
| cross tarining on the bike out door for 90 mints felt really good I might do this more often this season
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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 |
| AM:
4 easy miles.
PM:
10 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM:
easy 4 miles @ 8:30
PM:
8 miles 5@8:00 and 3@8:30
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| tempo run
3 miles @ easy pace
6 miles @ 7:29 pace
3 miles @ very easy pace
hot and humid aroun 70 degrees I had to while drinking around mile 4 but i made the time
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM
12 miles @ 8:30 pace with Beth riding the bike with water and Gateroat thanx alot. I felt realy relaxed and easy during this run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM
6 with my lovely wife on country road rout
PM
10 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day no running no cross training
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM
11 mile s 4 with the kids on their bikes
PM
4 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
4 easy and fun miles with kids on their bikes
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 5.00 | 15.00 |
| AM
11 miles intervals workout just before the world cup kick off
3 miles easy wormup
5 miles with 800 m in bettween 6:8- 6:50- 6:47- 6:41- 6:50
1 mile cool down.
PM
4 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| this was planed to be a 12 miles easy but I stoped at mile 8 (listnening to my body) boy this a really hard thing to do but im glad I did my right foot was acting up so I walked home after mile 8.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles long run sunday mornning my treat for father's day I ran 16 of them on pleasanthills hilly and tough route.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles Kenyan style ( start jogging finish sprinting) did not like the sprinting part.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 houre biking with Beth and the kids.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
7 easy
PM:
7 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 6.00 | 13.00 |
| AM: Easy 4 miles
PM: intervals. 6 @1600 7:15- 7:09- 7:00- 7:00- 6:55- 6:45
5 @800 in between to kool down
I need to run these a little faster (20 sec or more faster). I like the 2 weeks break it feels great running without pain.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: easy fun 4 miles with beth
pm: 10 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 6
PM:7
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM: 21 miles long run.
I started the run around 7 am cloudy and around 72 degrees then it rained from mile 5 through 14 which felt very good. by mile 15 the rain stoped and the sun came out and that's when the fun began. Temp went up to 90 degrees in no time and the humidity was 89%. by mile 19 I was feeling like mile 24 during a race but I kept the pace. I walked for .25 mile and then tried to finish strong the last 1.75. thanks to Beth and the kids for finding me and making sure I was not dead.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 11 miles 4 with Beth around the neighborhood. felt very good and recoverd from sunday's long run.
PM: I convinced Beth to double dip today for a 4 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| pm- 16 miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
| 14 miles PM
7 fun miles with Beth and the kids on their bikes at the raytown lake rout. 6 miles @ 7:20-7:30 and 1 miles kool down
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the heat but I felt strong the whole run I will the PM off tonight.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 4 miles with Beth
PM: 10 6 with my dog daisey
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM-16 miles around the nighborhood. tried to pick up the pace the last 3 miles. weather was ok around 80 and no humidity
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles pm run 80 degrees and too humid. I took a walk during water break at mile 10 and then tried to pick the pace to finish.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: hot and hot 4.5 miles
PM: 1.50 with oakley
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| lat morining: 12 miles @ a faster pce than easy
PM: 4 miles easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.56 | 0.00 | 0.00 | 0.00 | 12.56 |
| AM: 12 miles in the heat felt like a 20 miler. im not sure about the pm run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| pm- 12 miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.52 | 0.00 | 0.00 | 0.00 | 20.52 |
| AM: 15.37 miles out of my hotel room.
pm: 5.15 out of my hotel room
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 6.00 | 0.00 | 18.00 |
| AM: 10 one at mp
pm: 1 hour tempo 1 mile wormup 1 mile cool down 6 miles @ 7:20-7:30
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles long run. The heat and humidity mad this run very challenging after mile 11 just like it did during my last 21 miles long run. I need to start my long runs little pearlier to avoid the heat and humidity. The good thing I'm running without pain and the pace is getting easier despite this hot and humid weather.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 PM miles in the rain. this run felt really good I think im getting use to the humidity.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.33 | 0.00 | 0.00 | 4.00 | 20.33 |
| AM: 10.33
6.33 miles + 4 miles @ 6:39- 6:30- 6:20- 6:10 with 800 for cooling down.
PM: 10
felt good after the morining speed workout
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.66 | 0.00 | 0.00 | 1.00 | 16.66 |
| AM: 16.33
16.33 easy, but the last mile @ 6:29 felt hard comfortable and then jogged for .33 to cool down
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 1.00 | 13.20 |
| 13.2 miles with the last mile @ 6:40.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| AM: 9 miles easy + 1 mile at 6:39
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.66 | 0.00 | 0.00 | 1.00 | 10.66 |
| 9.66 easy miles + the last mile @6:25. I ran the first 1.2 miles with my daughter Layla and my son on his bike. then 4 miles with my dog Daisy and the last 4 miles solo. Great weather I was glad to have fun with everyone while I got my miles in.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| AM: 10 miles
with the last mile @ 6:27 the heat and the hills on this route made it chalenging.
PM: 10 miles
All easy in a nice weahter. I ran the first .66 mile with Layla .
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| 
AM: 10 miles
9 easy then I ran mile 9 @6:36 and cooled down for about half a mile I would normally go longer but the heat was taking over.
PM: 10 miles
ok I tried to add a photo to my post but no successes yet please advice if you know how.
I ran the first 8 miles with my easy to get in shape daisy and the last 2 solo.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| an afternoon hot run 7 easy miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| AM: 11 miles tempo run
4 miles worm up @9:00
6 miles tempo @7:10
1 miles kool down
89 degrees and humid I was lucky not to get sick at the end of this run.
PM:
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 6.5 miles with Daisey hot and humid.
PM: 10 miles
4.5 with Daisey and the rest solo
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles fun run with all the family dogs inluded and the youngust on his bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10
easy hot and humid 10 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| Noon: a very hot 10 easy miles
PM: a 6 easy miles and the last mile at marahton pace
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles with Beth and the dogs.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: 12 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: hot 10 miles did not feel good during this whole run
PM: 9 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM another hot run easy 7 miles
PM: easy 5 miles last mile @7:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Noon: 4 hot miles with Beth.
PM: 6 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 5 hot miles
PM:
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| pm: easy 10 miles with Daisey
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 12 miles a little faster than easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 3.00 | 17.00 |
| AM: 7 easy hot miles
PM: 10 miles including 3X1600 @ 6:30 pace the heat made this an intresting workout im glad is over.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles close to marathon pace weather was perfect.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 20 miles 4 with my dog daisy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 1.00 | 0.00 | 14.00 |
| 9 easy miles in the AM, last mile at 6:40 pace catching the school bus,
PM:4 fun miles with the dogs and kids
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| PM: 12 miles , 9 easy and the last 3 at 7:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| PM 12 miles tempo run
3 miles@easy pace wormup. 6 miles@ 7:00 pace. 3 miles@easy pace cool down.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 miles 4 at marathon pace
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 1.00 | 21.00 |
| last long run before the twin cities marathon.
21 miles
Mile 1 through 16 at 8:30
Mile 17 through 20 at 7:26
5 X 200 felt very good doing these intervals after mile 20
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| easy 8 miles 4 at mrathon pace or a little faster.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| pm: a late evining run with my fit dog Daisy 10 Miles@8:00 pace maybe a little faster the weathe was perfect.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles with daisy 2 were marathon pace she should be my race pacer.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles with Beth this morning
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Today my body is feeling way too rested with the miles I have been running the last 2 weeks. Today we uping it a little.
10 miles
1 through 6 @8:00
7 through 9 @Marathon pace
1 mile cool down.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @8:00.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles tonight my dog daisy was pacing so no watch on this run but I tried to keep it very easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 8 miles with some 800 meeters stride with daisy. pefrect weather
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| It was nice to watch the Berling marathon and see Dennis Kimetto set a new world record it got me pumped up for a run. wow they are getting faster and faster 2:02:57 the new record.
8 miles@8:00 felt easy despite the 70 degrees weather.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 mile @ mp
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 5 miles
2 @ wormup pace
2 @ 6:47, 6:42
1 @ cool down pace
This is the last workout before the race on sunday. thanks to my support team: (Beth, Layla, Amir and last but not least my pacer Daisy.) Thanks to all of you guys on this blog for offering your knowledge and support. I finished this training period with over 2000 miles in the last 9 months and without any injuries or setbacks.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This should have been a day of except I to get on the bike and chase my inlaws dog Lady.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper madness is in full effect.
Checking running studies websites (check)
Checking race website (check)
sending all friends and relatives tracking info (check)
packing all running gear (check)
my wife/manager pack and take care of everything non running related. ( car rentals airlines Hotles what and where to eat and to eat)
thank you Beth.
IM off work tonight. This what you call Taper madness my plan is calling for no running, are you serious I have enough juice to run for 8 hours but no running today what pace should I run on a nothing workout. I will just check more running websites and look for something to do lol.
| |
| | Race: |
The Twin Cities Marathon (26.2 Miles) 03:28:41, Place overall: 1112 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| what did I learn today:
How well my training goes does not guarantee a great time on race day.
know my type of weather, course, and adjust my goal. (35 degrees with windshield that made it feel like 32 degreea) is not my type of weather.
If I'm going to follow a pace group I will line up close to them because slow runners will block you until they are out of sight.
When you are meeting a friend at a big race (Matt 5467) agree on a place to meet before hand. I was looking to meet with matt from this blog. Cant wait to see how you did.
I was freezing and shaking trying to line up on the right spot to start the race (thanks to Beth driving and helping me to stay warm). Did not warm up until mile 4 and never felt loose until mile 11. Beth tried to get my attention twice during those miles but I had no idea. This how tired and uncomfortable I was with cold wind. I love tough races I seem to get better the following training cycle.
special thanks to my wife and race coordinator without her I would miss all of my races for one reason or another.
thanks to everyone on this blog for your support.
 
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Good luck to all the racers this weekend. For me is nothing but bike ride with the family to scary hayride
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.50 | 9.50 |
| The first running day after the race.
AM: 6 miles easy
pm: 2.5 easy miles plus 2 X 400 in the end.
My body is feeling great except some sorness on the left foot maybee from my reebok shoes. Might not race on these again. The 400 felt really easy I might race a 5k soon and decide what is the next adventure please recomend any marathon that worth running (5 and half month to 6 month from now).
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 mile
post marathon blues. please guys I need ideas about some good races I like to set my next goal before I start training again. (5 to 6 month from now)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| pm: 1 mile worm up. 3 miles X mp with 400 in between 1 mile cool down.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 4 miles tempo run
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8:20
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.25 | 0.00 | 4.25 |
| thanks to my speedy dog daisey 4.25 miles at an averag pace of 7:00 no kooling down I had to go to a meeting.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 10 miles with 6X400 @ 1:30
lets go Royals.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pm: 4 miles a fun run with my nighbore's 8 years old son Gage. He bike. He kept me honest at sup 8:00 pace.
LET'S GO ROYALS.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
| pm:
2 miles worm up @ 8:30 pace
1 miles @ 6:30 with 800 cool down
1 mile @ 6:28 800 cool down
1 mile @ 6:05 800 cool down
I was hoping ro run 3 to 4 cool down miles but tonight was student parents conference.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This is the look I get on my no running day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
| 6.5 tempo run
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 10 miles
4 @ worm up pace
8 X 400 @ 5k pace with 2 min cool down in between
2 miles cool down
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| pm: 10 miles @ 8:00 after the royals ''''''''''''''''
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| PM 10 miles
4 @ worm up pace
3 @ 5k pace with 800 cool down in between
1 @ cool down pace
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 miles mostley walking with beth and the dogs.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mailes @ 8:00 felt good after the 2 days rest
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.50 | 8.00 |
| 8 miles run with my speedy dog Daisy. ( she is the awake one)
3.5 miles @ worm up pace.
3 X 800 @ 5k pace with 800 cool down in between.
1.5 @ cool down pace.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles @ 8:30
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles fun run with Daisy she pushed the pace the last 2 miles near mathon pace. why not? still wonder about what is the next goal would be, but for now I'm trying to keep a good mileage base before I start another build up.
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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 miles @ 8:00 thanks to speedy Daisy
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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 |
| 1.5 miles with dogs on my bike
7 miles easy @ 8:50
.5 @ cooling down
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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 easy miles
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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 easy
4 with beth and the kids on their bikes
6 alone at 8:50 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 |
| 10 easy miles alone @ 8:30 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 |
| am: 7 miles @ 8:00
pm: between the cold and football games only core training for this evening
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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 miles in the pm its hard to call them easy thanks to my speedy running partner Daisy she pushed the pace after the first mile. ap 7:50
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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 |
| Me and daisy 5 miles @ 8:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles with Beth Oakey and Daisy,.
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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 erasy with daisy
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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 easy miles after a nice 14 days of no running incase you wonder what me and my running partners were doing the last 2 weeks the pic will tell you
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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 |
| first 4 very easy last 4 close to mrathon pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.10 | 0.00 | 0.00 | 5.10 |
| 1 morm up
3.1 at marathon pace
1 cool down
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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 |
| easy 7
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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
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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 |
| 4.4 easy 2 miles with daisy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2056.98 | 105.00 | 80.75 | 59.50 | 2302.23 |
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| GTS 13 Gray Miles: 288.66 | GTS 13 Blue Miles: 63.20 |
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