| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
Bronze Level (*)
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"You're only as good as your next race!" - Coach Mark Smith
"A nomadic portion of the metamorphosed igneous or sedimentary deposits of the Proterozoic era accumulates no bryophytic plant life."
Marathons:
Raced:
3:30:30 - Portland Marathon - October, 2003
3:19:57 - Portland Marathon - October 2004
3:11:45- Tacoma City Marathon - May 2, 2009 BQ
3:01:43- Tri-Cities Marathon - Oct 31, 2010 BQ
DNF - Eugene - April 29, 2012
Run for Fun:
3:29:47 - Green River Marathon - June 2, 2012
4:20:28 - Lake Youngs Ultra (28.75 miles) - June 9, 2012
3:33:33 - Tacoma City Marathon - May 3, 2013
Recent:
1:00:05 15K - FSRC Resolution Series - 2011
1:20:37 20K (adjusted) - FSRC - 2011
48:45 12K - Sound to Narrows - 2009
47:45 12K - Sound to Narrows - 2011
24:02 4 Mile - Four on the Fourth - 2009
23:27 4 Mile - Four on the Fourth - 2011
19:01 5K - Alumni XC race - 2010
18:45 5 K - Alumni XC race - 2011
11:13 3200m - Sparks Stadium - 7/20/2011
5:21 1600m - Sparks Stadium - 7/20/2011
29:45 8K - Lakefair - 2009
37:59 10K - Bank to Bay - 2010
Good ol' days:
16:38 Road 5K - Roman Meal Glove Run - 1988 (High school)
21:50 4 mile - Four on the 4th - 1994
27:57 5 mile - Black Cat - 1991
35:09 Road 10K - Auburn City Haul - 1991
42:24 12K - Sound to Narrows - 1990
1:19:44 1/2 M - Pacific Rim - 1990?
High School PRs:
2:06.5 800 - 1988
4:39 1600 - 1989
9:50 3200 - 1989
15:30 3 mile XC - 1988
College Track PRs:
32:55 10,000m - 1994
15:57 5000m - 1995 Short-Term Running Goals: Get into Marathon Maniacs Done (See above)
Recover from Knee Injury
October marathon or ultra, choosing between Defiance 50K, Poulsbo marathon and Ft Steilacoom marathon. The goal will be to finish at a moderately easy pace, no racing. Sub 3:30 would be nice. Long-Term Running Goals: Age gracefully
Join Marathon Maniacs Done (See above)
Run an ultra Done (See above)
Personal: Married, with 1 daughter
IT Analyst/Programmer for 20 years. Also, an avid gardner with a small retail nursery on the side.
I've been a runner most of my life. I started running in 5th grade when the high school coach started a "run for fun" program at all the grade schools in the school district. Also, growing up my neighbor, who was about 8 years older than me, was a superstar in high school with a 4:15 1600m in the early 80s. So I had some good role models.
Most important, I love the Lord, and serve Him in my church and in Bible Study Fellowship, which is an international Bible Study open to people of all church backgrounds (i.e. interdenominational). If you are looking for a phenomenal way to study the Bible and draw closer to God this is the study for you. Check out BSFInternational.org to find a class near you. They are all over the place! Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 262.59 | 9.08 | 3.21 | 12.62 | 287.50 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 39.15 | 9 - Brooks Adrenaline 11 Miles: 244.84 | Adidas Adizero Boston Miles: 3.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.47 | 0.00 | 0.63 | 3.00 | 14.10 |
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AM - Easy 3 miles in 23:10 (7:43/mile) (7:59 - 7:37 - 7:35)
Beautiful, sunny morning, a great day for a run.
Noon - 4x3/4 mile C Street hills
The beautiful morning turned into a gorgeous day. Sunny, 70-75 degrees.
I used to do this workout at PLU, and when I was coaching. A bit slower than the old days, but good for my current fitness. I wanted to hold back a bit more than I have been lately, run more comfortably and be able to recover better by tomorrow. Also, been having some minor GI and stomach distress the last few days, so not feeling 100%.
7xLM, 2.16 mile warmup in 16:18 (7:32/mile); 2x2 min runs
4x 3/4 mile on C Street, with 3/4 mle recoveries
4:33.0
4:28.9
4:32.7
4:17.1
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17:51.7 for 3 miles (5:57/mile)
2.06 mile Cool down in 15:51 (7:42/mile) |
| 8 - Brooks Adrenaline GTS 10 Miles: 14.10 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - Easy 3 miles in 24:48 (8:16/mile)
Just barely light out now at the start. A couple more weeks and it will probably be pretty dark at 5:30. Bummer.
Noon - Easy 7 on trails in 56:25 (8:03.5/mile)
Feeling really tired and stiff today. Good to be on trails. |
| 8 - Brooks Adrenaline GTS 10 Miles: 3.00 | 9 - Brooks Adrenaline 11 Miles: 7.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.01 | 0.00 | 0.00 | 0.00 | 14.01 |
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AM - Easy 3.01 miles in 24:18 (8:05/mile)
Noon - 11 miles on the BPA in 1:22:41 (7:31/mile)
It must be summer here, finally! There were tons of people out on the BPA trail today - walkers, runners and bikers! Pretty much didn't have any privacy the whole way, which was great to see. Too bad all these folks aren't so dedicated when the weather turns cold or rainy. Ah well.
Run was good. Ran a little faster than I wanted in the first half, and the hills took a bit out of me, so I backed off the last 4 miles. I need to have energy tomorrow.
Splits: 7:39 - 7:30 - 7:35 - 7:15 - 7:43 - 7:26 - 7:19 - 7:38 - 7:30 - 7:30 - 7:37 |
| 8 - Brooks Adrenaline GTS 10 Miles: 3.01 | 9 - Brooks Adrenaline 11 Miles: 11.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.87 | 0.00 | 0.63 | 1.12 | 12.62 |
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AM - Easy 3 in 23:54 (7:58/mile)
Noon - Speed work
7xLM, Easy 2.5 mile warmup in 19:19 (7:44/mile) (7:50 - 7:32 - 3:58), warmup intervals
12x100m sprints with 100m recovery jogs
18.9, 19.5, 19.0, 19.1, 19.1, 18.6, 19.5, 18.8, 18.8, 18.4, 19.3, 16.8
Definitely getting faster. I probably pushed a little harder than I did the first time I did this workout a few weeks ago, but most of the difference is neuromuscular improvement. Felt good and fast. Not a soul on the track today, I had it all to myself.
Cool down jog to fitness center - 3.61 miles in 27:58 (7:45/mile)
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I just realized yesterday that July was my first 300+ mile month of my nearly 30 year running career! I'm still not sure where I put all those miles, but I'll take it! |
| 8 - Brooks Adrenaline GTS 10 Miles: 3.00 | Adidas Adizero Boston Miles: 3.51 | 9 - Brooks Adrenaline 11 Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.27 | 0.00 | 0.00 | 0.00 | 11.27 |
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AM - Easy 4 mles in 31:29 (7:52/mile)
There was a nice, gentle mist this morning, perfect for running. Felt really good this mroning for a change. 8:30 - 7:56 - 7:45 - 7:19
Noon - 7.27 miles on the trails in 58:39 (8:04/mile)
Felt like I was going faster than I was. That is often how it is on the trails, though. Some of the splits had me wondering whether the Garmin was measuring accurately.
Splits: 8:27 - 7:50 - 7:42 - 8:00 - 8:26 - 8:22 - 7:48 - 2:04 (7:38) |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.00 | 9 - Brooks Adrenaline 11 Miles: 7.27 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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16 miles in 1:56:08 (7:16/mile)
The plan was to run the first 8 miles easy, then the 2nd half at around 6:50/mile, which was my marathon pace leading up to my last marathon in October. I'm not training for a marathon, so it was just a test to see how I responded to it, and how it felt. It was tougher than I'd expected. I'm hoping that is partly because I'm tired from 3 weeks of lots of running and training.
The 2nd half was run in 54:40, which is exactly 6:50/mile. However, I had a couple miles where I slowed quite a bit, mostly when I was running on hilly or uneven terrain. I really had to force myself to refocus on the last 3 miles to get back to pace. I guess it went ok. I just hope next time, whenever that is, it will be easier.
Splits:
1 - 0:08:00 - 8:00
2 - 0:15:50 - 7:50
3 - 0:23:43 - 7:54
4 - 0:31:14 - 7:31
5 - 0:38:58 - 7:45
6 - 0:46:45 - 7:47
7 - 0:54:07 - 7:22
8 - 1:01:28 - 7:21
9 - 1:08:14 - 6:46.5
10 - 1:15:03 - 6:48
11 - 1:21:44 - 6:41
12 - 1:28:37 - 6:53
13 - 1:35:47 - 7:10
14 - 1:42:46 - 6:59
15 - 1:49:27 - 6:42
16 - 1:56:08 - 6:41 |
| 9 - Brooks Adrenaline 11 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.34 | 0.00 | 0.70 | 4.00 | 16.04 |
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AM - Easy 4.02 miles in 30:53 (7:41/mile) (8:11 - 7:49 - 7:27 - 7:16)
Noon - 4x1 mile@10k pace, 1/2 mile recoveries
7xLM, 3 miles warmup
4x1 mile with 1/2 mile recoveries
5:59.7
5:56.4
5:58.0
5:46.2
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23:40.3
Cool down - 3.01 miles in 22:48 (7:35/mile) (7:46 - 7:40 - 7:19)
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| 9 - Brooks Adrenaline 11 Miles: 16.04 |
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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 |
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AM - Easy 3 miles in 24:39 (8:13/mile)
7 miles on the trails in 54:10 26:53 - 27:17 |
| 9 - Brooks Adrenaline 11 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.03 | 0.00 | 0.00 | 0.00 | 15.03 |
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AM - 4 miles in 31:46 (7:53/mile) (8:18 - 7:52 - 7:46 - 7:35)
Noon - 11 miles in 1:20:56 (7:21/mile)
Yet another cool, cloudy day. Good for running. No rain, not much wind. I was not feeling very well today so I was surprised I was able to run a decent pace. We had a team-building salad bar at work this morning, so I was running on a fairly full stomach, too. That's always fun.
Splits: 7:29 - 7:20 - 7:24 - 7:07 - 7:19 - 7:18 - 7:19 - 7:22 - 7:14 - 7:32 - 7:28 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.03 | 9 - Brooks Adrenaline 11 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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9.1 miles on the BPA trail in 1:07:52 (7:27/mile)
Still feeling just a little under the weather - tired, a little dizzy, scratchy throat, runny nose. Not quite a cold, though.
Splits: 7:37 - 7:31 - 7:33 - 7:19 - 7:?? - 7:37 - 7:26 - 7:19 - 7:26 - 0:48 |
| 9 - Brooks Adrenaline 11 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.18 | 0.00 | 0.00 | 0.00 | 11.18 |
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AM - Easy 4.01 miles on Vickory in 30:54 (7:43/mile) (8:08 - 7:44 - 7:33 - 7:26 + :03)
Seems to be a psychological boost to running this route. This is my most common running route, and the morning runs when I go this way tend to be 15-30s/mile faster than when I do the newer routes that I only use for these short morning runs.
Noon - 7.17 miles on the Allison loop in 52:31 (7:17/mile)
This week has been different, in that I only did one hard workout - on Monday. The rest of the runs have just been normal-paced runs. As a result, I finid that I feel pretty good and am able to run a bit faster without tiring myself out for the next day, which is nice for a change.
I do have a mild cold, but I think I'm already getting better. Either that or the Sudaphed is working very quickly.
I didn't mean to run this as a progression run, but nice to see a pretty gradual and consistent quickening of the pace throughout.
Splits: 7:49 - 7:23 - 7:16 - 7:15 - 7:13 - 7:12 - 7:05.5 - 1:17 |
| 8 - Brooks Adrenaline GTS 10 Miles: 4.01 | 9 - Brooks Adrenaline 11 Miles: 7.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.08 | 0.00 | 0.00 | 18.08 |
| 18.08 miles in 2:12:02 (7:18/mile)
Funny how going longer can feel easier. After weeks of running 16 milers as my longest runs, and finding that the last 2-3 miles was always a struggle, I ran 18 today and felt good most of the way, including the last 2 miles.
Cool weather that started out sunny but got progressively cloudier until it was completely overcast the last few miles.
Splits:
1 - 0:07:43 - 7:43
2 - 0:15:05 - 7:23
3 - 0:22:37 - 7:32
4 - 0:30:05 - 7:28
5 - 0:37:32 - 7:27
6 - 0:44:51 - 7:18
7 - 0:52:04 - 7:13
8 - 0:59:24 - 7:20
9 - 1:06:46 - 7:22
10 - 1:14:07 - 7:21
11 - 1:21:27 - 7:20
12 - 1:28:43 - 7:16
13 - 1:35:56 - 7:13
14 - 1:43:07 - 7:11
15 - 1:50:21 - 7:14
16 - 1:57:36 - 7:15
17 - 2:04:46 - 7:09.5
18 - 2:11:29 - 6:43
.08 - 2:12:02 - 32.7 (6:13/mile) |
| 9 - Brooks Adrenaline 11 Miles: 18.08 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.87 | 0.00 | 0.00 | 0.00 | 8.87 |
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Run from Sunriver to Benham falls and back. I ran with my brothers, Greg and Jeff, though Jeff turned around after 1.9 miles. There is a narrow dirt path that goes from the East end of Sunriver to the Benham Falls trail head, only about 2.5-3 miles long, although the signs say 3.5 miles.
7xLM
8.87 miles on trails in 1:17:50 (8:47/mile)
Splits: 8:22 - 8:58 - 8:56 - 8:37 - 9:17 - 9:07.5 - 8:47.5 - 6:48.5 (7:50/mile) |
| 9 - Brooks Adrenaline 11 Miles: 8.87 |
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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 |
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Same route as yesterday, except that once I got to the falls I kept going down the trail another 1 1/2 miles or so. Beautiful sunny day, mid-80s. The Deschutes River is beautiful. So much fun to be out on a trail seemingly in the middle of nowhere by myself. I brought the camera, so I ended up stopping a lot to take pictures. The last few miles I was getting pretty dehydrated. Good thing I finished when I did!
7xLM, 12 miles in 1:34:00 (7:50/mile)
Splits: 7:34 - 7:58 - 7:53 - 8:06 - 8:40 - 7:54.5 - 7:42 - 8:11 - 7:51.5 - 7:43 - 7:30 - 6:54
http://connect.garmin.com/activity/107111256 |
| 9 - Brooks Adrenaline 11 Miles: 12.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
| Ran with Greg on the bike paths around Sunriver, 6.46 miles in 52:13 (8:05/mile) |
| 9 - Brooks Adrenaline 11 Miles: 6.46 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.16 | 0.00 | 0.00 | 0.00 | 12.16 |
| 12.16 miles in 1:34:40 (7:47/mile) on mixed trails and road. |
| 9 - Brooks Adrenaline 11 Miles: 12.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.54 | 0.00 | 0.63 | 1.50 | 11.67 |
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AM - Easy 4.06 miles in 31:09 (7:40/mile) (8:07 - 7:47.5 - 7:32 - 7:17)
Noon -hill workout
2xC Street hill with 3/4 mle recoveries
4:38, 4:46
Quit halfway through. Crummy run. |
| 9 - Brooks Adrenaline 11 Miles: 11.67 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
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AM - Easy 3.02 miles in 25:50.
Noon - 7 easy miles on the trails in 54:53 (7:50/mile) |
| 9 - Brooks Adrenaline 11 Miles: 10.02 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 13.01 |
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AM 9.01 miles in 1:08:23 (7:36/mile)
Feeling better today, quads not tight and sore. PM - 16:12 - 14:51 = 31:03
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| 8 - Brooks Adrenaline GTS 10 Miles: 4.00 | 9 - Brooks Adrenaline 11 Miles: 9.01 |
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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 |
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11 miles on the BPA in 1:24:43 (7:42). Still having stomach problems. The first half was ok, but started to feel nauseated after the turn around, and especially over the last 4 miles. I had to slow down over the last 4 as my stomach was hurting pretty badly. Hopefully this will pass soon.
Splits:
3 - 22:33
4 - 29:55 (7:22)
5.5 - 41:33 (11:38)
7 - 53:01 (11:28) - I ran a little long over these splits as I turned around late
9 - 69:06 (16:07)
11 - 84:43 (15:37) |
| 9 - Brooks Adrenaline 11 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 16.11 |
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16.11 miles in 2:00:37 (7:29/mile)
Still struggling with nausea, though not quite as bad as yesterday. Except that over the last couple miles I felt something trying to come up into the back of my throat. Ewwww! Also, it was pretty hot and I didn't take any water with me the first 5 miles, and then the water I brought on the 11 mile portion wasn't enough, and wasn't enough ice. I guess given the circumstances I did pretty well.
Splits:
1 - 7:37
2 - 15:05 - 7:28
3 - 22:42 - 7:37.5
4 - 30:08 - 7:26
5 - 37:29 - 7:21
5.11 - 38:20 - 0:50
7:37 - 7:37 - 7:35 - 7:29 - 7:28 - 7:24 - 7:22 - 7:11 - 7:29 - 7:43 - 7:21 |
| 9 - Brooks Adrenaline 11 Miles: 16.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 0.00 | 7.18 |
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7.18 miles on Allison loop in 53:59 (7:31/mile)
Feeling better today, but afterwards still some nausea.
Splits: 7:57 - 7:34 - 7:41 - 7:36 - 7:13 - 7:21 - 7:14.5 - 1:22.8 (7:24/mile) |
| 9 - Brooks Adrenaline 11 Miles: 7.18 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.47 | 0.00 | 0.62 | 3.00 | 11.09 |
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Trying again on last week's failed workout...
4x'C' Street hill (3/4 mile) with 3/4 mile recoveries
4:33.2
4:32.9
4:25.6
4:15.6
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17:47.3 for 3 miles (5:56/mile) |
| 9 - Brooks Adrenaline 11 Miles: 11.09 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 48:48 (7:31/mile)
Splits: 8:04 - 7:37 - 7:27 - 7:20 - 7:27 - 7:20 - 3:33 (7:09/mile) |
| 9 - Brooks Adrenaline 11 Miles: 6.50 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - quick 4 miles in the morning before heading on the road to Santa Nella. Kinda fast for me for a morning run. Must be excited to get going!
Splits: 7:40 - 7:24 - 7:17 - 7:12 = 29:32 (7:23/mile) |
| 9 - Brooks Adrenaline 11 Miles: 4.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 262.59 | 9.08 | 3.21 | 12.62 | 287.50 |
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| 8 - Brooks Adrenaline GTS 10 Miles: 39.15 | 9 - Brooks Adrenaline 11 Miles: 244.84 | Adidas Adizero Boston Miles: 3.51 |
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