| 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 | | 1704.35 | 109.30 | 15.00 | 18.00 | 1846.65 |
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| Daisy Miles: 6.00 | GTS 13 Blue Miles: 12.00 |
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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 miles with my lovely wife Beth to start the 2015 running year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5 easy miles solo in the pm
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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 with Beth.
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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 |
| cold easy 6 miles in the pm
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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 this morning. My first treamdmill workout of there year. Windshield is -17 out side but 80 deg on the treadmill.
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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 miles on the treatmill again this afternoon. Now I know how to spell treatmill since I have to use it every day for a while. I don't think I can continue to do 10 miles on the treatmill for long. Thinking about doing double runs a day for less than 10 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 easy miles on the treadmill again. running out side for sure tomorrow.
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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 out side 33 deg with the windshields at 22 deg it felt good to run out side a gain it was a little cold on my fingers despite the gloves but any thing to avoid the treatmill.
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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 22 temp with windshield at 14
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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 |
| another out side run easy miles in a 27 deg windshield at 17 a little better than yesterday. I need a new shoe, a new rout, and a new state away from the midwest.
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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 |
| Much better weather today 35 deg windshield at 30. I think my whining and complaining about the weather finally paid off it should go up to 50 deg this weekend.
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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 |
| really nice running weather today 47 deg with little south wind. 10 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 |
| 10 easy felt really comfortable today. Celebrating my birthday tonight so tomorrow's run is going to be interesting.
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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. I'm blogging this from a restaurant and my wife is giving me the look really you are doing this while we are eating
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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 |
|  Happy Birthday to me. My family know me well or they are tired of my complaing about my old shoes so I got these for my birthday thank Beth and kids.
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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 |
| and another one 10 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 |
| like a broken record 10 easy miles first miles with daisy and all the nighbores kids.
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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 |
| and another one 10 miles
first 2 miles worme up with dogs Layla and the nighbores kids. 6 easy and last 2 were hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| Before layla's soccer game 7 miles easy and 1 mile @ 6:55 scary easy how it felt running that last 8th mile, but im not there yet. I think the miles are paying off. On my way driving Layla to here soccer game she told me she is in training for her first 5k and she is going to run it faster than momy (not goimg to tel mom about that) we are running one mile a day about 3 to 4 days a week with all the willing nighbors kids. I'm really excted she is getting really good at those one milers :-). 2 miles after Layla's soccer game to get my 10 miles fix.
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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 |
| I ran 1 easy mile with Layla and her friend when they got off the bus. They were full of energy and said they are "training for a 5K"! Daisy and I ran a hard 10 miles. 1:19:XX
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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.
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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 |
| 1.1 miles with Layla and nighbores kids. 5 miles alone. The rest with daisy and we know those were fast she does not know how to run easy.
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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 all alone.
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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 |
| I found the secret to easy but fast running:- bike for few miles with all the kids and then take off for 11 miles no pain no compalins. thanx Rhett maybe some day I might run a 27 miler during trining.
worme up biking before runs: tip of the day
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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 |
| 3 miles biking
11 miles running
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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 |
| 3 miles biking. I have to avoid some of these hills biking they are a lot easer running than biking.
11 miles running (with dasiy) I will leave it at that. moderate/fast/chasing a raccoon/ then last 2 easy.
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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 miles in a 30 some deg with windshield at 20 something, and icy rain. I really miss the biking worm up tonight, but I skipped it for safety.
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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 |
| 1.5 miles biking and pacing layla and her friend.
11 easy miles.@22 deg windshield at 12 deg.
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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 running pluse 2 miles on the bike with speedy Daisey.
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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 |
| 3 miles biking in a snowy cold weather but a lot of fun with speedy daisy. changed my wet clothe and parked my bike to put on the requied gear for a 11 easy miles in a crisp cold snowy night 14 deg feels like 1 deg zip code 64034.
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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 |
| 3Biking miles (way into biking now) not in the snow (Rhett) :-).
11 miles easy I don't know if its fitness from the miles or the biking but I'm running with a bounce lately 8:50 AP on this one felt extra east. 24 deg windshield at 14 .
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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 |
| late start for this one I had to go to Layla's soccer game (not a good result) but I fought trafic back to:-
3 biking
11 runing
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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 |
| no biking nore daisey. My niece showed up with her running shoes for the weekend so we went off for a 5k run in 29 mints she paced the whole run.
the rest is just me all by my self. I wish I was a good singer.
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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 |
| Decided to tackle all the hills on my biking route ouch what a bad idea. 3 not easy biking miles then the best relaxing 4 miles with my dog Oakley but of course we had to mix things up 7 miles with Daisey. Enogh said is Daisey hot pace all through. 11 miles total around I really don't know but a lot of fun. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3 biking miles with my in law's dog Lady.
3 miles running with the wife.
8 miles with speedy Daisey. I love when there are more feet pounding the ground with my
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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 |
| easy 9 last 2 hard. 26 deg windshield at 18
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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 easy in a 21 deg windshields at 12
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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 |
| 3 biking miles with daisey. We were attacked by a little white dog I mean really little got scared and jumped I had a little tumble with the bike, but the owner was very appolojetic about the whole thing.
Bought Daisey home after the and took off for 11 easy miles. the first 3 miles were not fun I think the rice and checken that I had 3 hours prior wasn't a good idea, but Beth and the kids driving found me around mile 6 or 7 and that helped a lot.
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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 just before a valentine date with the wife. I had to push the pace on the last 4 miles cuz I was running out time.
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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 |
| 3 inches of dry snow on the ground during these 12 miles run. I really liked the feeling of running on the snow.
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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 |
| Nothing was easy about this run. My stomach did not want to do this run but some how we got to mile 9 something and then the phone went off for me to be in for work. Honestly I was glad to get a pause. I finished the rest on the treadmill after work.
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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 |
| The first pic is before a 12 miles in a windy 13 deg. I made a point not to go near any gas stations on this run :-) The wind and my fingers were killing me during the first few miles, but after that the wind died and I wormed up thanks to 4 layers of clothing that I had on. After my few miles on the treadmill last night I would rather freeze than doing that again for 12 miles. You guys are really mentally tough runners to do the TM that often.
This is after 12 miles in a windy 13 deg. My dogs were parking at me when I came in the front door. I don't think I looked that scary did I ? :-) loved this run.
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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 |
| Mask on and out of the door for a 12 miles in a 12 deg windshields at 3 deg.
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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 |
| no mask on this run the temp went up to 37 with light rain felt like 30 with the windshield.
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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 |
| first 13 miles with daisy. last 2 solo.
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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 easy I had to push the pace the last 5 miles when I realized I was short in time for work.
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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 |
| 41 degress, ran 6 miles alone, 6 miles 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 miles fun run. 21 mph wind 25 deg felt like 10 with windshield.
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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 |
| first 8 miles with Oakley. last 4 miles with daisy. It was really cold 12 deg with windshields around 3 deg.
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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 |
| 8 miles before picking up my son from pre school wife if out of town. came back to run the last 4 miles
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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 |
| long 15 in a snowy chilly Saturday.
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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 |
| a fantastic 37 deg with little or no wind 12 miles 5 with lady, 4 with Oakley, and the last 3 hard solo.
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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 |
| another late run Beth had to stay late at work so I had buss preschool pickup and diner's duties of the evening. started after 8pm finished around 10 pm but I got them in.
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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 |
| and another one 12 miles first 4 with Oakley for worm up the last 8 just me.
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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 with daisy so is hard to call them easy around 8:00 pace it was suppose to be really easy but when daisy show up you better run.
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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 |
| nothing exciting just 12 miles with the last 3 hard to make in time for Layla's soccer game.
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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 long last 3 tried to push the pace. Noooo running tomorrow.
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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 |
| and a nother 10 miler
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 in the pm.
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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 |
| extra easy 4 miles trying to rest my legs for tomorrow lucky 13.1 half marathon. of course I have to work all night and be up early for maybe a worm up jog before the race wish me luck and hope that I don't fall to sleep.
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| | Race: |
Lucky 13.1 (13.1 Miles) 01:38:50, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 13.10 | 0.00 | 0.00 | 13.60 |
| I'm really happy with this run. I was shooting for something in between 95-97 minutes for this race but I got 98. The race was organized by the high school track and field so the course was their training route (wink wink hilly route) from mile 1 until 3 we were climbing and then a short down hill to start another climb all of this we were going east and the wind was on our left side so it wasn't a big factor yet, but after .5 mile climb we turned left or north and this is when every thing went crazy we ran a 3.5 miles up hill into the north head wind. I passed 4 very fast runners but they were just fed up with wind and the climbing . Thanks god its down hill from mile 7.5-9.5 so I tried to recover on this section. whoever designed this course is a mean coach. He made sure as soon as we turned right from the down hill you see the 10 miles marker but you climb from that flag all the way to mile 12.5. the rest is through the school parking lot going through the track once which I tend to hate the lap I prefer home stretch. I'm really happy with 98 minutes result. I did not taper so I ran on tired legs(intentionally) adding all the hills and wind this was a good workout for next month's marathon. no running sunday, but back on the road monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 3.50 | 12.00 |
| The last 3 month I have been building a running base with a lot of easy and consistent running. the goal is to build endurance and stay injury free. I was worried about loosing a lot of speed by not doing any speed workouts during this period, but last Saturday showed me with 1:38:50 that I did not lose any speed specially if I consider the hills and the wind. I'm 1 minute short from repeating my pr.
from now and until the marathon in 5 weeks I plan on dialing the speed workouts twice a week with (caution), so today I ran
8 miles (easy for worm up)
3.5 miles (7 X 400 hill with down hill jog for recovery) :-
1:17 1:17 1:14 1:19 1:17 1:18 1:12 (I would add 5 sec these 400 were short maybe .21 instat of .25 according to mapmy run).
the kids cheered me up on their bikes on my way up hill each time.
half a mile for recovery and drinking while running (I need to practice that I struggled last sat)
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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 with daisey, so easy is not a really accurate any time Diasey is pacing its a hot pace. Lets' calle it a 12 miles Daisey's pace. I felt really good after yesterdays' hills repeats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Work the cold and the rain forced this run to the treadmill. 35 deg with wintry mix (freezing cold rain) I had to bite the bullet and drive to the Gym.( Daisy is not happy with me)
Tempo run
6.5 miles @ 9 min average pace
4 miles @ 7:24 exact pace thanx to treadmill.
1.5 @ 9 average pace
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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 |
| 8 miles with Oakley and Daisey and the last 4 miles with Beth.
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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 |
| me and Daisey rocked this run:
1 easy mile worm up
10 miles in 1:13:57 mints
1 easy mile cool down
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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 |
| long 20 miles. No running for the dogs its a 70 hot deg over here so they just did this:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| 4 @ easy to worm up
4 @ 7:22 pace = 29:28:00
4 @ easy t cool down.
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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 |
| 8 miles with daisy the last 4 solo
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Daisey paced this run details later :)
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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 daisy's pace (a littl faster than easy) she lead the whole run.
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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. Weather wasn't bad. Gave Daisy a rest today.
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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 |
| late long 20 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| late afternoon best 4 miles run of the year with Beth and the dogs Daisy and Oakley at the lake trail.
took a needed nap before my 8X800 with 800 recovery in between workout. total of 8 miles with worm up and cool down.
3:27, 3:26, 3:02, 3:17, 3:25, 3:00 (it might be short), 3:17, 3:11
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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:
4 easy miles with Beth. We decided to go the wanabago lake route. Had a lot of fun looking at all the nice big lake houses and boats.
PM:
12 easy miles. Thanks to Beth she drove with water and found me during my last 4 miles which gave me a second wave of energy to pick up the pace. I'm going to miss all the runing suport when her spring break is over next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 3.00 | 0.00 | 16.00 |
| AM:
8 miles tempo
3 miles easy for worm up/ 1 miles marathon pace/3 miles at 7:20 pace/ 1 miles cool down. The wind was a little more than I would like but it brought the southern wormth.
PM:
8 miles easy
much cooler tonight soo good it was hard not to push the 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 |
| AM:
easy 4 miles with Beth
PM or really late:
12 easy miles solo
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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 easy fun miles wtih beth and the kids on their bikes. My body told me to take it easy today. I was too tired to even just walk around all day.
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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 |
| 1 easy miles with my son Amir
10 miles at marathon pace solo
1 easy mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| listening to the body is really hard to do. but I did it. I took a long nap and then went to my son's soccer game. 1.5 easy mailes that was it.
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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 |
| 22 mailes in 3:09:14 . I think I finaly recovered from the last 2 weeks hard work outs.
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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. I felt good enough at the end of this run so I did 5 Xhills repeats. I did not measure the hill so I have no idea the time or the distance so I just ran it up and down 5 times.
I was worried about being drained after the 22 miles the day before but I felt really good on this run. it could be all the pasta Beth cooked and I eat about few pounts of it. I cant belive its 17 days before the big run.
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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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 4 easy
4 marathon pace
4 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| easy 12
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles. legs felt fresh but not bouncy yet maybe the end of the week.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 3 miles easy with my son Amir on his bike. It was a lot of fun he never stop talking and asking questions about everything. Love it he is into running and biking.
4 miles at marathon pace felt scary easy.
3 miles easy.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with daisy and that's enough said. Those easy miles were not really easy they were daisy hot pace (7:40 or 50) and the marathon pace was around low 7:00. No more daisy runs during taper.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| 6 miles 7:50. Mile 7 was @ 7:00 how funny 7@7 thanks to Beth and the kids on their bikes came to save me so we ran the last 3 miles at easy pace to cool down. nooo daisy :)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles pm
| |
| | 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 first 3 with Amir 1 mile on his bike, 1 mile running, 1 mile on his roller skate or somthing.
last 7 solo at 8:00
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 4 miles easy
4 X400
1 mile easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 1.35 fun run with Amir and the nighbirs doughter
3 miles solo
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| this run is on the wrong day it was friday not wed just for my future record.
1 miles had to stop to say by to Layla before she got on the bus. 3 miles a little faster than easy. getting in the car hiting to Illinois before the expo closes
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Race: |
Christie Illinois Marathon (26.2 Miles) 03:24:01, Place overall: 158, Place in age division: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| This was a PR run at a race was canceled 20 minutes after I crossed the finish line. that tells you how fun the course was on this windy wet fest. more detailes after the hot tub and I would like to feel dry for a while after that.
at the start line
wet and soggy at finish line
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on a flat route to just check for any body parts damdges. non so far. I gained 5 pounts from all the reduced miles and the extra calories. I'm getting my act together starting tonight :) maybe.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| fun run jogg walk with Beth the kids and Daisy. We ran the first half a mile before my son saw the swings at the park so we stoped for a while for him to play. We finished the rest the same way run jogg walk it was a lot of fun. All body parts are still injury free. I'm really happy with that. I still feel drained any effort seems to be alot.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy with all of the family
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles before work
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 miles into this run my body told me to just walk home and take a long nap so I did.
| |
| | 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 littl faster than easy pace closer to 8:00. Felt kind of easy after taking it easy on sunday.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 3 miles worm up run with my son on his bike
4 X 400 hill repeates into the wind 1:33/ 1:31, 1:29, 1:26 with a jog down hill after each one.
3 miles cool down
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| a canceled project at work gave me the time and the energy to do this work out:
3 miles easy worm up
3 X 1600 marathon pace with 800 cool down in between
3 miles easy cool down
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM:
3 easy miles with Beth and the dogs.
PM:
1 miles run/walk with my son Amir I had to answer way too many questions during this mile but it was a lot of fun. My body is feeling fresh again but not ready for anything serious yet.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1 miles with Amir and the dog Oakley
9 miles solo
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles. the last 2 hard
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy with the dogs
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1 mile with kids and Daisy trying to find momy.
9 miles solo
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM:
4 easy miles
PM:
4 easy miles with Beth and the kids on their bikes.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM:
4 easy miles
PM:
4 miles
thank you guys for checking on me I had a very bad virus that lasted a whole week. 101 fever on the first 3 days and the last 4 days of that week I felt like I could just die. Day 8th I woke up with 4 cankersores perfectly positoned on both side of my mouth so for about 6 days I only ate and drank through a straw. The fever is gone the canker sore is almost all gone and some of my fitness is also gone but im glad to feel normal again.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM:
4 miles
PM:
no running late project at work.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM:
4 miles
pm:
no running still trying to catch up with my work projects I'm hoping for a better next week so I could continue my doubles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 5.00 | 0.00 | 0.00 | 5.35 |
| 5 miles MP
.35 cool down
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 4.35 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3.70 miles biking with Beth and the kids and of couse Daisey.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| harder than easy 5 miles
| |
| | 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 all the family
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles with beth on her bike
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Thank you guys for checking on me. I have voided injuries for the last few years thanks to all the tips and knowledge from you guys, but no one told me not to get sick lol. Back to my normal 10 miles a day self. Signed for Anthem Richmond Marathon on sat 11/14/2015 (Flatlander is going to be proud of me lol.) see you there if you are running it.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| best 10 miles. I got my nighbores and Beth, kids to foing my for a 2 miles run on thier bikes. the last 8 miles were all me. Love it every min of it.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in a 104 heat index and humid it was a lot of fun I cant wait to do it a again tomorrow lol.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| weight lifting at the Gym
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 10 miles including 3 X 400 up hill repeates.
| |
| | 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 the treadmill and weight lifting at the Gym
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| am:
1 easy mile for worm up folowed by a 5 miles mrathon pace and 2 miles to cool down
pm:
4 easy miles with Beth and the kids
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3.5 easy miles worm up, 4 miles at tempo 2.5 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 |
| 10 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| sorry I was doing more vacationing and no bloging lol Im back from an 18 HOURS drive through the hills of Tensee from Myrtle beach SC. love this place I might make a yearly trip I even got to get my runs in while I was there.
 
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| trying to traine my body to run in the mornings. 3 miles with beth and the dogs
| |
| | 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 easy
3 at tempo effort
3 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM:
4 fun miles with the kids on their bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 2.50 | 16.00 |
| AM:
6 miles inluding 5 X 800 (3:04, 3:16, 3:24, 3:30, 3:20) not the best number but the effort was honest.
PM:
10 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
| AM:
2 easy 2 tempo 6:45, 6:50, 2 easy to cool down
PM
10 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| AM
6 miles with 4 at marathon pace. the heat made me cut those miles to only 4 instate of 7 miles at mp and 2 easy to cool down
PM
10 easy miles with some pick up every time I felt good.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 long. I had to make many bathroom breaks on this runn. I had way too many raw fruits and veggies before this run. I have to stick to my regular rice and tuna before long runs. I was completely out energy by mile 14 I think all of nutrition went down the towelettes
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM
6 easy miles
PM
10 easy miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| AM 10 miles
4.5 miles easy
3 miles of 6 X 400 hills repeates with a jog on the way back
1:34 1:29 1:21 1:34 1:30 1:24
2.5 miles cool down on a hilly route.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| its dog day y'all Daisey and Oakley are resting with me fter a 10 miler.
AM 6 easy
finally I was able to be up and out of the door by 4:40 I don't know about a repeat but its start for early running.
PM 10 easy
felt really despite the early run I did in early morning
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| only 6 today trying to rest my body for the weekend's tough workouts.
I ran this as a tempo run 2 easy and 2 sub 7 mints miles and the last 2 easy
|
| | 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 still resting my body for the weekend workouts
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| MP workout
1 miles worm up
8 miles at MP the first 4 miles felt like 5k pace but then I setlled into a good rythem.
1 mile cool down and feeling like a hero. Long run to start the week tomorrow.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| My brain and body said no more street running so I drove to the raytown lake route which is gravel. Man I need to do this more often. the sound of of my feet reminded me of running back home it sounded better than any music. 16 miles with only one needed stop for water and mr John. a college running club was there so a lot of shirtless guys and only sport bras girls, but im not complaining :) I did not ware a watch but I pushed the pace on the last 3 miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
Late morning running around 11:00 am got a little worm out there but I got it done 6 easy miles. Legs were a little heavy from the long run and wight lifting yesterday
PM:
10 easy miles its a mazing how the second run always easier than the first.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| hot and humid 10 miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| out of town project for work so only 6 easy today
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| still busy with a big project at work very little sleep so only 8 miles today in a 91 feh it was a lot fun
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Quick 7 easy miles before going out of town again but this time is for fun not work. Hiting out to the lake house in Hollister MO 65672 with the kids and all of my wife family all 19 of us.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| still at the lake house so only 10 very hilly miles at 5:00 AM very proud of my selfe waking up that early to run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy by the lake
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Between the driving and getting ready for a new week I moved this long run from sunday to today so I can run it in a route im familiar with. 16 miles long no stop no water brake no restroom just 16 from the door to the finish line. felt strong after my hilly runs at the lake last weekend.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
6 easy miles
PM
2 miles with daisy its hard to call it easy. 8 miles easy alone.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| only one run today. Way too many useless meetings for some reason today so no second run 6 easy miles just before a noon meeting.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| on run on the pm today work is going crazy 12 easy with some strides every time I felt good.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| a fun run with Beth for easy 7 miles with the first 2.5 miles with the dogs and kids.
|
| | 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 with no stop.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy recovery miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 10 miles
6 miles worm up while stressing out about the hills repeates
6 Hills X 400 with 400 down hill cool down (1:20 avg) up the hill
1 mile cool down feeeling great
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
8 easy miles it was 79 degrees legs were a little heavy from Tuesday's hills repeates
PM
8 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM:
8 easy miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in a heavy rain
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| AM:
Beth need some help finishing the last 3 miles of her run, so I ran a 3 miles fun run with her and the kids. The kids (5 and 7) are a lmost running a full 5k without stoping I think the girl got her dad's speed lol.
PM:
By my self 1 mile worm up and 8 miles MP the weather is perfect. Life is good.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My body wanted a day off so just me and my dog Daisy on a speedy pace 4 miles back to serious running tomorrow
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles run I started with first 7 miles my lake wanabago hilly rout.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM:
6 easy miles with Beth and my son on his bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM:
very proud of myselfe waking up at 4:00 AM and running at 4:40 I had to pause at mile 17 to put the kids on the bus and back at it again for 4 more miles so 21 miles total this morning.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM:
no running still recovering from the long run yesterday
PM:
6 easy miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles fast no watch just hard running.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| easy running 4.35
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| just easy running 4.35 miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy 4.50 in a hilly dodwn town missouri on the kc marathon route.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| easy 5.05 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| 1.05 miles with my doughter Layla and her friend and my son. I gus they are training for some race but they won 't tell me.
4 miles with beth and layla on their bikes
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| just 5 miles by my self.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| easr 5 miles before work just about 23 deg or somthing like that some time if I don't look at the weather repot it's does hurt as much.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| Easy 5.05 miles finaly felling a little feisty but keeing in it cool for a good millage build up with nooooooo injuries.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| The first 3 miles were with my new running star my daughter Lalya, my niece and my son on his bike leading the pack. It was a lot of fun watching Layla fighting through the last half mile she is only 7 but she is tough. I ran 2 more miles alone to make my daily 5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| just in time before work 5 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| another easy 5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles at my in-laws house.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1704.35 | 109.30 | 15.00 | 18.00 | 1846.65 |
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| Daisy Miles: 6.00 | GTS 13 Blue Miles: 12.00 |
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