| 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 | | 1713.10 | 145.30 | 36.00 | 13.10 | 1907.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles 19 degrees feels like 9.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I ran the first 3 miles with my dog Oakley and the last mile tried to pick up the pace by myself.
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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 miles with my son Amir leading the way on his bike
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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 fun run with my 2 valentines my wife and daughter Layla on her bike keeping the pace
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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 |
| another 3 miles with beth and the kids on thier bikes nice 52 degrees love it
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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 and the kids on their bikes
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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 all alone Beth ran with the kids on their bikes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3 miles with Beth and the kids on bikes to thier school chrroom book night at theirr school and back it got a littl dark on the way back but we made it safe
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| easy 3 miles
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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 miles today. 55 degrees weather in feb in kansas city really! it felt hot running in that but im not complaing.
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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 |
| Another fun 4 easy miles with the family. My wife and daughter running and my son on his bike pacing them lol. They led me by 1 mile. I caught up with them at mile 2.25. my daughter has the talent I think (but every parent thinks the same right lol) she makes running looks easy and she is fast. we finished all together. Boy I miss my fitness but im having a lot of fun with Beth and the kids running together almost every day.
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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 miles today I ran the first mile alone while Beth and the kids led by 1 mile I met everyone at mile 2. Both kids decided they are not riding the bikes today so they ran the 3 miles with us with few needed walks not bad for a 5 and 7 years old.
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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 miles. I might ride the bike wtih the kids this evening if I have time before work
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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 miles with the kids on bikes ( they are getting faster doing that too) Mom let the way by .25 and we couldn't find her until the end of the 3 miles. me and the 5 year on the bike finished the last mile for a 4 mile. noo running tomorrow back on sat
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| the first 1.75 miles alon with a little harder than usuale pace until I cought up with beth to run ther rest of 4 miles. I like the slow progress and running with the family time in few weeks I will not be able to run with them as I increase the daily miles but for now im having a lot of fun with beth and the kids.
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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 |
| Beth ditched me and ran early in the morning. The kids had a sleep over so no one wanted to run or pace me on the bike all by my self 5 miles @8:00 mints a mile
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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 easy worm windy miles.@ 8:15
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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 fun miles with my son (5 yeats old) on his bike the entir time execpt on stop for him to catch his breath. He did push the pace on some stretches. I could tell he was having fun with me folowing hime around the neighborhood.
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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 |
| big news today. I ran 5 easy miles lol
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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 miles today no running tomorrow back on sat. really happy about my last two weeks not a lot off miles but consistent 6 days running. Trying to stpop thinking about my lost fitness and remain positive about what im doing now. If the hills will hurt a little less I would stop whining. Hoping for another 30 plus week next week.
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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 mailes @8 mint
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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 |
| I brought out my speedy dog daisy for the run this sunday cuz she is draving everyone crazy at home and she is getting a little fat. fat or not she knows how to push the pace and she did 5 mile around 8 miute a mile. not planed but I run as fast as Daisy tels my to lol. slow progress is what im after I hop it pays off.
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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 |
| 5 miles Dasey's pace
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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 |
| 5 miles today in a lot of rain we africans are terrified about running in the rain but I'm more terrified of treadmill. The first 2 miles were extra easy but the last 3 I had to run faster to get out the rain I really liked it I felt like a bad ass running in the rain with everyone looking at me like what is wrong with this man.
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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 easy miles. first mile was with my top old 11 years old dog we walk and we jogged and then pooped ..... a lott for a mile. second mile was with my in laws dog Lady who spending some time with us she had a little pace in her. the last 3 miles were with speedy daisy I wish I could get in shape as fast as she does we did the last 3 miles in 23.5 mint not my plan I hope I do not pay for it tomorrow. Loving the consistent running I hope it continues
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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 |
| oh last run of the week with speedy daisy. hot 5 plus mile at Daisey's pace. no running tomorrow.
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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 |
| 5 miles in a 55 deg in the pm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| brand new running shoe (Asiscs somthing 17) feeling like a little kid I'm not gonna comaplign about the $$$$ cuz I did not pay for it thanks Beth and the kids.
mile 1 with top dog oakley very slow for worm up. mile 2 with my in laws Lady a little faster. the last 4 sieth speedy Daisey for a total of 6 miles +
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 3 dogs 6 miles Oakley gets one worm up mile with my son amir ( he is getting faster). Lady gets 2 a little faster miles and then speedy daisey finishes the last 3 miles for a 6 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| all dog run. oakley 1.35 very easy miles he is turning 11 years old in few days, Lady 1.35, Daisey kiled me for the rest of the distance 6 miles a gain
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| first 1.5 with my son Amir and top dog Oahley the rest were all me for a total of 6 miles.
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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 |
| first 1.5 miles with Amir and top Dog Oakley. My son is really getting comfortable with this distance now if I could just get him to stop asking too many questions during our 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 |
| another 6 miles pm 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
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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 |
| big surprise today i ran 6 miles. kids and mom are in spring break so they want nothing to do with me they are having their own fun
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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 in a nice weather. School is out for spring break so I went out with my new running star my 6 years old son for running shoes shoping. He chose an Asics gt somthing they had to be blue. He would not stop runnig around the block to try them. I thing he ran about .70 mile. had a blast today
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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 beautiful weather for running everyone is out running and biking. I ran the first mile with top dog oakly. I did not run with them but my 6 years old ran 3 miles with Beth on his new shoes I drove to find them and cheer them on. I think he is ready to race his first 5k next month.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles. I jogged the first 2 miles with Beth and my 6 years old boy. He is getting more consistent. I ran the last 4 a littl harder than usual felt really good
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today I ran the first 3 miles with Beth and the dogs. Daisy was with us so of course she pushed the pace faster than we wanted but that's how daisy run only fast. The last 3 miles felt good eventhough i pushed the pace a little
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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 miles in the pm it was 48 deg a little windy.
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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 miles. I ran the first 3 with my top dog Oakley and my 6 years old son on his bike. I ran the alst 3 a littl harder alone. it was a frun run with 58 deg and suny
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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 miles run in a sunny 62 degrees Beth and the kids were on their bikes the whole way cuz Beth ran earler in the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles the first 3 miles with top dog Oakley and my son on his bike. Ran the last 3 a little harder than easy. I cant not complain about the weather low 60s little wind
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| another 6 miles today I ran the first 3 with Beth and my 6 years old son on his bike pacing us. I finished the last 3 hard with a hill in the last .25
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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 miles a little harder than easy some 8 mints miles and some 7:30 mints miles weather is perfect
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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 |
| the first increase in miles since 3 weeks ago 7 easy miles today I ran the first 3 alone and then met with Beth to finish the last 4 miles for a total of 7. when I wear my new asics I feel a dule pain around the annkle and achilis area on my right foot so I ice it after my run today lets hope I'm just being a whinny runner and nothing serious is hapening because of the new shoes lol
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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 miles today. The new shoes did not cause any pain but I ice it after the run anyway. During the day I feel a dull pain around the ankle and the achillis but I'm might just be paronaid about an injury and nothing is there. I hope.
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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 miles at my hilly rout lake Wanabago wearing my new shoes with no pain but I iced my right foot anyway. I think a little of the old fitness is coming back the hills did Hurt like they did last month. Worm weather and a little wind added to the hills but it was a good workout today
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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 pm. Very windy but a nice temp around 55. Felt a little tired from my yesterday's hilly run at lake Wanabago but loosing it up agter mile 4
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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 it was windy chily but ok for running. I'm still icing my foot after runs just to make sure my ankle and achilis on my right foot will not turn into a problem. I'm getting to like my new asics for now.
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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 around the nighbohood nice weather with a little wind
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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 with daisy I ran the first mile with Oakley for a worm up
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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 miles after Amir soccer practic feeling some bounce on the feet so I ran a little harder than easy efford.
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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
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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 the first 4 miles were a lot of fun running with Beth. I ran 3 more alone to get to 7 miles
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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 milles at lake wanabago my hilly route so its hard to call this run easy. felt really good until mile 2.5 after the big hill I had to make a quick and very need it stop thanks goodness for the club house restroom. I picked the pace after that to finish before its completly dark.
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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 miles at lake wanbago my hilly rout. this run was really hard for now reason it was after a day off I hop im not comming with somthing
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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 extra easy miles today I ran the first 3 miles with Oakley to make sure I don't do anything crazy. Unfortunately I ran the last 4 like a maniac but it felt good
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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 |
| I ran the first 4 miles with beth. there was a light rain. I ran the last 3 alone the rain picked up but it felt good.
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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 I took my fast running partner daisey I think the heat got to her so I droped her off at mile 4 and then I ran the last 3 hard last mile was 7:30.
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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
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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 I stopped at mike 4 to my son hit some t ball he is really good and then pushed the pace on the last 4
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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
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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 |
| another increase on miles starting today I hope I can maintine it for the next 3 week. 8 easy miles Beth and the kids were on their bikes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| 8 easy miles after Amir soccer practic. I rand .35 mile trying to do more cooling down after each run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles perfect weather high 50s littl wind. Too many restrooms breaks for one run. I need to not eat raw onion and tomatos before my runs. Thursdays are becoming tough days to run not for any specific reason but I feel drained on thursdays.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 7 miles easy and then I decided to run the last mile marathon pace for the fun of it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| we had an hour in between the kids soccer games so guess what I decided to spend it running and have extra time to Moe the lawn and hangout with the kids later so 5 easy miles before the last game then came home mowed the lawn and ran 2 easy and the last was marathon pace to make 8 miles for the day. I'm starving but not tired for some reason.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| first 7 miles easy and the last mile was a little faster than marathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles. 69 degrees. The few core workout are paying off I fell a littl jumby out there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles another tough run on thursday its becoming a retual for my body to not wanting to run on thursday so I droped the intensity enough to finish these miles tomorrow is friday and no running day so ill try to stay off my feet as much as possible. I started lifting weights last week and I think my body really like it. I feel faster and its easier to run those hills. Pluse im going to florida in 3 weeks so mybe foew muscle would look good at the beach.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. I'm excited that I met some runners in the nighborhood today. I cant wait to have a group run with all of them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles during a heavy rain but it felt good.
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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 |
| Today was a fun running day. I ran 4 miles in between my childrens soccer practices. I found a new route by a running creek. It was along a path and was very nice. Then I came home and ran another 4 miles with my new running partner Nathan. Like I said, it was a fun running day.
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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 |
| 4 miles with kids on their bikes but it got way too hot for them thanks mom saved the day and picked the little ones me and Layla finshed the 4 miles. I kept running and met my running parner Nathan for another 4 miles to make 8 for the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| I ran the first 5miles with Beth and Nathan and my dogs then Beth took the dogs home. I finished the run with hard 3 miles to make 8 for the day. I like running with a group of people its just hard to get everyone together. I feel a little bounce on my feet from the consistent running during the last few months. I'm fighting the urge to do any speed work until I get to 10 miles a day of easy running.
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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 |
| I took my dog oakley for one mile worm up run before meeting Nathan for a 4 miles run then I finished the 3 alone for total of 8 miles for the day. My body is happy tomorrow is friday and no running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| first 4 miles easy and then 4 miles Marathon pace I was not planing to run tha pace but the body was calling for it it felt good plus 55 deg, no wind, and the fact I was running late for Layla soocer tourniment helped alot. Tomorrow is 3 weeks since my daily mileage increase. I will go up to 9 miles per day for the next 3 weeks and hope the body will handle it without any isues other wise I have to drop the mileage back to 8 a day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles. Hard pace on the last 3. I did have a break before them at mile 6 to let the cable guy in the house but he never howed up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| second day of running after my mileage increase to 9 miles a day. I took it extra eaasy to adjust to little increas. The weather was prefect except light rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Still raining in kansas city. 6 solo I ran the last 3 with Beth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran the firtst 5 miles solo and then met with Nathan to run another 4 miles. The nighbors were shouting at Nathan don't run with this guy he is going to kill you lol. I need to find a new route soon. I love it but a lot days I spend most of the run talking and answering how far are you running and when is your next race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| solo 9 miles the last 4 were almost mrathon pace. This is the first thursday that my body was willing to run. I have to find out why
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 9 miles 8 miles easy the last mile at 6:30
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 extra easy miles today. I spent all day on my feet looking for a car (not fun). I wish buying a car would be easier,
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles. Nice weather everyone is out there walking and running.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran one mile for worm up but I had to stop because of the heavy rain. 20 minutes later I was out again after the rain stoped for another 8
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles. I feel the bounce on my feet decbite the heat. I have 5 days of running in florida starting wed. that should be intersting but I can handle the heat bring it on florida.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles with Daisy so it was a little faster than easy pace because daisy only run one pace. 2 days before going to Fort Lauderdale and do my runs along the beach. Only one chalenge and that is I have to wake up early to avoid the heat but according to Tom its not so bad (will see)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles I ran 4 of them with Beth talking about going to florida on wed a lot of fun
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| very proud of myself I woke up at 4:00 am and out the door running around 6:00 am trying to get used to runniing early in morning avoiding forida's heat when we get there tomorrow. 9 miles the last 3 were close to mrathon pace
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 rushed miles before getting on the plane to fort Lauderdale.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Love South florida by 6:30 I ran 9 miles on side walks and bike lanes with no need to stop not once wow I need to move here. There are a lot of fast fit runners over here it felt like a race this morning running on Ft Lauderdale beach Blvd . I'm having a good time herer. Tough day a head of me I need to get ready for a day of pool/beach and finding something healthy to eat.
 B 
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles all on fort lauderdale beach Blvd. More group runners today. 81 deg humid around 5:40 start. Only in Florida a full pink colored boat!!
  
| |
| | 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 in the PM. I cant believe it its my last night in fort lauderdal
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 very late and slow miles after flying back home unbacking mowing the lawn and watering all plants, return phone calls. I was out of energy after all of that.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 easy mile around my inlaws property my body said go to sleep instead of running 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 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 easy miles with fast strides at the end felt alittle feisty so why not.
| |
| | 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. The heat is getting serious the last few days hot and humid this morning.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles i ran the last 2 at a harder effort
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| I have to put this in my diary for a reminder to never eat Raw viggies before a run that's longer that 3 miles (restrooms on my route). The first 6 miles were mainly running between restroom but I took it as trainging on how to go to restroom on the run god forbid this happens during a race. My stomoch was emptied after mile 6, so I picked the pace the last 4 miles. Last miles was faster than marathon pace 7:05 and no more park restrooms.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Pm 10 miles 9 easy 1 at mrathon pace
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy mailes.
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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 but really hot father's day run. I had to stop at mile 8 to cool down and start the grills yes we had start 2 grills to cook for 5 dads including myself, 5 moms and 9 kids.then 2 moer miles to make it 10 for the day befor cooking all ind of food. We had alot of fun grilling and watching them Calvs and Lebron. It was a happy and fun father's day desbite the heat.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| first 8 miles easy then mile 9 at mrathon pace and cooling down with the last mile
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
2 miles walk/jogg
PM:
10 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Am:
2 easy miles
pm:
fell to sleep and skiped my 8 miles run my body wanted to train on the bed so we did 9.5 hours of sleep.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM:
8 miles easy intentionallly ran in the heat to get use to it.
PM:
I realized that was a bad I dea runing in a 97 deg in the pm I'm so no running im so drained.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I fought the erge of making up the miles that I missed but I'm glad I did more sleep lawn work and a lot of nothing.
|
| | 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 and very late begor going to bed. tomorrow I have to be at the air port by 4 am
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| just landed on the beaufrul island of Maui 4.5 easy miles with Beth
|
| | 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 in Maui.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 miles to Base ball gaem and a fun run with Layla around the park
|
| | 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
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| 100 meeter stride some with the kids just for fun befor seriouse training begins
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| first mile with Layla the last 2 I pushed the pace close to marathon pace
| |
| | 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. We were planing to tailgate at the royals game so I had do run these miles in the middle of the day. Mid 90s and heat index at 99 deg a little too hot for my fitness now. I was able to fight until mile 7 with a very good pace but after mile 7 I started to slow down and see things that were not there so I stoped by the house for water and cool air then went out for a quik 3 miles to finish the 10 miler.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| Proud of myself waking up early this morning for this workout avoiding 102 heat index. First mile was with Beth and our 2 dogs to worm up and for the dogs to mark the whole neighborhood. 3 miles easy miles with Beth after that. For me after that 4X800 with easy running 800 in between (3:23, 3:23, 3:12 down hill, 3:25 up hill) last 2.5 miles cooling down and thinking about how much work I need to do before IMM race in November.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| AM:
ok 90 deg with heat index 99 is not ideal for speed work so I was out for 4 easy to worm up and 6 marathon pace no thank you way too hot for that so 1 mile to worm up and 3 marathon pace toward home and maybe a pm workout but for now I need a lot of water and cool air.
PM:
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.00 | 6.50 |
| NO kids today after we droped them off we went to the GYM Beth ran 3 miles and lifted some wights while I finshed 6.5 miles the last1.5 was at 7:00 minutes pace
| |
| | 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 with Beth
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 3 easy miles with Beth and the kids. 4 hills repeats .25 miles each running runing easy down hill. Last 5 easy miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Harder than easy 6.5 miles around the resort in Orlando florida I wanted to go for 10 miles but my phone runkeeper quited on me
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| I should know by now I must show respect to Florida's humidity this was hard 8 miles in a 97 deg on international drive orlando.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy in the pm after flying back from Orlando
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| its time to get seriouse about training 14 long run today I cant complaine about the weather 70s and no humidity.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles MP started slow but felt good so I just kept going
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| AM:
This was planed as a 7 miles at mp and 3 miles easy for worming and cooling down but the heat had a different idea. I was running 20 seconds slower per miles the first 2 miles than my mp so I cuted down to 3 easy 3 MP and went home. Maybe a pm workout.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
| easy 12 1 at 7:00 it was mile 10.I dont know why I ran that fast.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 fun and easy miles with my son on his bike trying to entertaine him until school start.
PM:
10 easy miles for my first real double for this tarining cycle
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 1.50 | 0.00 | 14.00 |
| AM:
another 4 easy miles with my son on his bike. we had a better pace this time he is not intimidated by the hills anymore now I have to keep up with him going down the hills. Its a lot of fun he wants to keep the same routine after school starts. We will see.
PM:
4 easy miles to worm up. 6 X 400 hills with 400 cool down in between 1:37, 1:32, 1:30, 1:31, 1:29, 1:17. last I ran 3 miles to cool down for a total of 10 miles. I intentionally did not push the pace up the hill to avoid injury I need to get a littl more fit drop those numbers down.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 easy miles nice 73 deg legs felt good after last night's Hills repeats
PM:
10 miles
0-4 mile easy with my son on his bike
5,6 at marathon pace
7-10 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
| AM:
4 easy miles 82 feels like 89 humidity is 69
PM:
10
I tried to make a tempo run out of these miles
0-4 easy 5 and 6 @ 7:10 pace the last 4 miles very easy to cool down no running tomorrow.
| |
| | 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 miles before my Layla's soccer game.
PM:
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| AM:
1 miles to worm up then 8 miles at marathon pace the first 3 miles were hard like always for me. I could never get the pace right its either too fast or too slow but after that I cruzed very easy . the last mile was easy for a total of 10 miles this morning.
PM:
4 easy miles with Beth and Amir on his bike
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
no running this morning I could still feel my pm run from yesterday.
PM:
14 long
| |
| | 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 extra easy trying to get legs loose
PM:
10 easy
|
| | 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
PM:
10
4 miles befor a crazy thunderstorm and tornado warning came in. I had to wight until in wint a way then went to the GYM to finsh with 6 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 miles
I found out this morning that I left my phone at GYM last night so I ended doing some weight lefting while I was there. the after that I ran 4 easy when I got home
PM:
10
1 miles worm up, 3 miles @ MP, 6 easy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4
befor the kids soccer games I ran 4 easy miles to loosing my legs for a 10 miler this evening.
PM:
10
very easy but it was very late run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| AM:
no running just this morning I slept in my body said we need more sleep and the kids have no soccer fames today so I slept and eat all morining and afternoon.
PM:
18 miles
the first 14 miles were easy. mile 15-17 were at MP. the last mile was extra easy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4
I ran 4 miles this morning to get loose form yesterdays long run.
PM:
10 easy
|
| | 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 running legs are feeling a little loose from Sundays' long run
PM:
10
this run was planed to include 800 repeats but the body said no so I just ran easy I will try tomorrow
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.00 | 0.00 | 14.00 |
| AM:
4
easy miles with little rain
PM:
10
2 easy miles worm up
4 miles 6X800 with 400 rocovery 3:31 3:18 3:24 3:07 2:58 2:59
4 easy miles after that
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
6
Felt ok after last night's intervals workout.
PM:
4
I ran those miles extra easy with some walks in the middle eventhough the intention is to run my race this weekend on tired legs I hought I should give my legs just a littl help by running extra easy this afternoon and take friday off.
| |
| | Race: |
Forst Gump challeng 2016 (13.1 Miles) 01:40:41, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
| Now I know what they meant by challeng this was a 3.38 climb repeated 4 times race to make 13.1 I did not get the best time but it was a really good workout I never had to fight as hard as I did this sat just to run under 8:00 mints mile lets hope it pays in november for the full marathon
| |
| | 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 around hilly branson MO
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
no running this morining still sore
PM:
10 easy legs felt on
| |
| | 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, and a complet body wight lifting workout. Not feeling great for some reason
PM:
Not feeling great plus I have a big project at work so no running tonight.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
Still not a 100 percent so no running this morning. Plus the rain did not help
PM:
10 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 with Beth and our son Amir
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
10
tempo run 4 easy 3 hard 3 easy all by effored and time felt good weathe is arount 75
PM:
6 miles easy I struggled during the last mile I might drop the second runs to 4 instead of 6 if I struggle tomorow
| |
| | 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
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 easy
PM:
10 miles 6 easy and last 4 at marathon pace the weather cooled down and made the pace feel extra easy.
|
| | 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 very wet but nice weather just some rain
PM:
Big project at work is not going well so no running I had to go put out the fire.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM:
7 miles easy 3 miles at mp
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 2.00 | 0.00 | 1.10 | 20.10 |
| AM:
16 miles easy
2 miles Mrathon Pace
1 mile extra easy and a long water brake
3 X .35 hils repeats joging down hills to finish the run with 20.1 miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM:
6 miles extra easy just to get the legs loos again
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
10 miles
Its late start day for school so the kids the dog and I went on a bike ride for 2 miles befor the bus. 9 am I went out for 10 miles easy
PM:
6 miles easy with my speedy dog daisy. She knews how to push the pace.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 7.00 | 0.00 | 0.00 | 16.00 |
| AM:
10
the first 3 were easy unintentionally the last 7 miles average marathon pace 75 deg no humid
PM:
6 miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
10 miles easy 80 deg a littl wind
PM:
6 easy in a nuch cooler weather
| |
| | 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 befor kids soccer game
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| AM:
no running
PM:
21 miles
1-17 easy
18 19 20 at marathon pace
21 extra easy to cool down
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM:
6.1
extra easy with my dog Daisy
PM:
No running this evening. I have to Mow the lawn see the dentist and Daisy have to go to the Vet. running 10 miles would be more fun and easier but we have to take care of business some times.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
no running this morning. Sleep and eat was the workout this morining
PM:
10 miles
easy in a perfect weather
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 2.00 | 16.10 |
| AM
10 miles with 9 X 150 meter hill repeats
PM:
6.1 easy miles perfect weather
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| AM
6.1 easy miles
PM:
10 easy miles
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| AM:
6 miles
4 easy to start but I felt a little jumby so I finished the last 2 miles under 14 minuts
PM:
1 miles , sprints 150 meetr or so I did not feel like running 10 miles this evening.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM:
6.1 miles I tried to push the pace on the last 2 miles all 6 miles were close to mp
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM:
no running
PM:
13 easy perfect weather
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| AM:
10 easy miles. trying to check on how much improvement that I made I ran those 10 miles at Lake Winnebago its hilly and no stop signs or cars just running. it felt really good a little afford needed around mile 9
PM:
7 miles. 1 easy for worm up 8 X800 ( 3:10, 3:22 into the wind, 3:14, 3:09, 3:19, 3:09, 3:09, 3:29 I started to feel my tired legs on this last. 1 mile easy to cool down. Not the best times on these but I ran them intentionally on tired legs form this morning hilly and windy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| AM:
10 miles at the lake winnebago again. I ran untill mile 8 easy it felt good so I ran mile 9 at mp just ot see how it feels. I ran than mile easy for 10 miles.
PM:
7.1 easy miles. way too many lost dogs tonight (3) in seven miles and they all wanted to follow me.
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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 |
| AM:
11 easy miles at the lake hilly route again
PM:
7.1 easy miles in a thunderstorm with rain wind and lightning at the end of my run its like our weather is trying to empathize with Florida. to all the Floridians friends in here I hope you and your families are ok it looks crazy out there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
| AM:
12.1 easy miles in a bautiful running weather 56 deg with some wind. I ran 5 miles at the lake route and continued to the short coutry rd route for a another 6 miles. The 1.1 ast mile was around the nigborethood.
PM:
7.1 easy miles at my nighborehood route. Legs felt good after today medium long run. I waited as long as posible to run this evening I think that helped. 46 degrees weather that felt a little cold for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 10.00 | 0.00 | 0.00 | 17.10 |
| AM:
MP workout at the hilly lake winnebago rout. 1 mile wormup. 10 miles faster than marathon pace in 1:12:11 7:12 per mile and the last 1.1 mile to cool down. I was aiming for 7:35-7:40 per mile but it must the new fast shoes :)
PM:
5 easy miles very late in the evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
| AM:
no running this morning planing to do the long run later today to rest my body from sataurday workouts.
PM
21 long run
first 12 miles easy all at the hilly Lake route. 8 miles in 1:01:00 7:30 per mile I think. Last mile extra easy to cool down.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
12 Easy miles at the lake route
PM:
4 extra easy around the nighborehood
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 2.50 | 12.00 |
| AM:
12 miles. I started with 1 mile easy to the hill at the lake rout. Its a .15 mile long X 8 times cooling on the down hill = 2.5 miles then 8.5 easy from the lake finishing tha last mile in the nighborehood for a totoal of 12 miles.
today's hill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM:
8 easy miles nice weather a little wind but 56 wth wind shield 46
PM:
4 easy with Beth and Amir on his bike
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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 |
| AM:
Tempo run this morning
1 mile easy, 6 miles @ 7:00, 1 miles cool down
PM:
4 miles easy
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| AM:
no running I slept after a late night at work came in the morining and went to bed
PM
12 miles workout 4 easy 4 @ 7:06 a mile for 29:24 minuts and then 4 esy cooling down. I have been good for some time now so tonight we gonna let loose and have some fun after this woekout. I hope I survive tomorrow long run :)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
No running this morning too much fun sat night
PM:
16 easy miles very late run
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM:
no ruuning
PM:
12 easy
| |
| | 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 | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| no more workouts just easy running. 12 miles pm run today10 were hot pace just under marathon pace its time to rest and gain few lbs before the race.
| |
| | 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 | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| AM:
4 easy
PM:
tempo 6 miles 2 easy 2 @7 mints 2 easy I dont need 2 runs a day for fitness but I feel my body is falling into deep sleep so just waking it up with 2 runs same miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| AM:
5 easy with my dog Daisy it hot for few meeters but I to end it.
Pm:
5 miles 4 turned up to be marathon pace by mistake. Taper madness is kicking in. I kept going because it felt good I hope that I dont pay for it on race day next week.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy I sarted with a mile bike ride with my doughter she said she's bored and not into rnning today but it was fun wormup with her
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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 miles with Daisy
| |
| |
| | 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 started at 4:45 AM
|
| | Race: |
Indiana Monumental Marathon (26.2 Miles) 03:21:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| PR. Cold. Fun. I would do it again
Because of my lovely wife I survived the cold this morning 37 degrees to be exact. She stayed with me at the start line to the last minute so I can keep my warm pants and jacket (what a women). I don't do good with cold so staying warm until the last minute before running really helped.
I met Dan from this blog at the expo and at mile 18 during the race. It was nice to meet and run with such a nice gentlemen and a great runner. I think he got his time.
| |
| |
| | 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 with layla on her bike and daisy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minuts bike ride.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM:
sleep no running
PM:
10 miles with daisy 8 easy but she decided mile 6 and 7 should be hot or a little faster than marathon pace. feeling like myself again
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
no running catching on sleep and a lot of work and house to do list
PM:
10 miles most of them easy. It's hard to slow down for some reason but I'm glad no broken parts or flat tires as of yet from last race, but I need a new training shoes for sure.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Pm:
10 miles including 4 x 400 repeats @ 5k pace
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pm:
5 easy miles
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles including 3 X1 mike repeats @ mp with 800 easy recovery in between.
Full body weight lifting at the Gym late PM
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Tempo run:
mile 1, 2 easy. Mile 3, 4 @6:40. Mile 5 easy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| 12 miles run. I guess at this point we call it a long run. Easy running from mile 1-8, miles 9 and 10 @7:00. The last 2 miles extra easy. It was really cold with a little wind.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy miles nothing exciting 43 cloudy.
|
| | 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 6 x400 @ 5k pace
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| fun easy 3 miles with Beth and the dogs
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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 miles including 3 X 1 mile repeats 6:54, 6:40, 5:58. Ran out of time Beth and the kids are ready and waiting to go the inlaws for thanks fiving
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 miles tempo run
4 easy with my nephew who is visiting for thanksgivings. This how we say welcome to our home we run you few easy miles before dinner. Miles 5,6, and 7 in 20 minutes and few seconds alone. The last 3 miles @8:00 minutes each I should of ran a bet slower but I was out of time for the dinner and bonfire.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| the new number for a long run now days is 12 miles any more and my knees back and other parts start complaining I think we need more time to recover from last race. rainy 40 somthing I ran the first 4 miles extra slow with Oakley and another 5 miles with my fast dog daisy. I picked up the pace on the last 3 by myself near marathon pace but not quite.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Fun run with Amir on his bike
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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 miles with my dosgs love the fact that my son before bed told me sorry dad I forgot to run today can you make sure we run tomorrow after school (he is running his first 5k in 2 weeks). love it.
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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 |
| easy run with amir
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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 with Daisy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| 8x200 (47 sec-32 sec for best) sprints workout including worm up and kool down I think about 4 somthing miles total felt really good I had my dog Daisy out with me but she quite aroun 5th repeat.
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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 my dogs who are a cold weather lovers and im not but we survived a 15 deg windshield weather for 3 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| another 160 meeters repeats in fron the of the house 4X160 meeter the fastest was 31 second hoping faster than 30 seconds next time. its a littl gradual hill but its nothing big
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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 |
| 10 miles run in a wet/icey 20 some deg
8 x 160 meters repeats nothing special the fastest was 35 seconds I hope for better time next week. It was almost dangerous to run out side because the rain and the cold but there was no way I would do this workout in the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 miles run
8 X 160 meters repeats 32 seconds for the fastest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles all marathon pace by mistake I will try to slow down tomorrow. it was meant to be easy run
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| nothing special 7 miles run I tried to pick up the pace a little.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Few 160 meters rpeats for worm up. I ran easy all the way to mile 5. I felt good unugh to finish the last miles at mrathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 160 meter repeats and easy miles 6 total I think.
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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 |
| its the last day of the year so I had to run even though I worked 12 hours last night. The same 160 m repeats for worm up and the rest is easy Happy new year to everyone I'm looking foreword to 2017.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1713.10 | 145.30 | 36.00 | 13.10 | 1907.50 |
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