| 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 | | 178.75 | 0.00 | 2.14 | 15.13 | 196.02 |
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| Brooks Adrenaline 13 Miles: 144.22 | Brooks Adrenaline 12 Miles: 50.30 | Adidas Adizero Boston Miles: 1.50 |
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| | Race: |
Fall Fun Run (4.66 Miles) 00:33:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.39 | 0.00 | 0.00 | 4.66 | 8.05 |
| 2.39 mile warmup in 19:45 (8:16/mile)
4.66 mile race in 33:06 (7:07/mile)
Work fun run. No competition to speak of. I'm not sure why, but I went into oxygen debt early and just wasn't able to break out of it. I thought I'd be able to handle 6:40 pace the whole way, but no such luck. On the trails I slowed way down, but on the roads I was able to make up lost time.
Splits:
1 - 6:51.5
2 - 6:44
3 - 7:34
4 - 7:01
.66 - 4:57 (7:30/mile)
1 mile cool down in 9:55.
I really think my garmin is way off on the trails, under the trees.
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| Brooks Adrenaline 13 Miles: 8.05 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles through Pleasant Valley in 33:06 (8:05/mile)
Felt pretty good, considering the race yesterday.
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| Brooks Adrenaline 12 Miles: 4.10 |
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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 on Military Road in 47:14 (7:53/mile)
Feeling good.
Splits: 7:58 - 7:37 - 7:54 - 7:39 - 8:01 - 8:05
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| Brooks Adrenaline 13 Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in 30:32 (7:38/mile)
Ran a 1/2 mile at 5K starting at mile 2.
Splits: 7:49 - 7:46
3:10.7 (turns out to be pretty close to 5K pace)
11:47
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Race: |
Fife Harvest 5K (3.11 Miles) 00:19:36, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.31 | 0.00 | 0.00 | 3.11 | 5.42 |
| Fife Harvest 5K race in 19:36 (6:18/mile)
1.25 mile warmup, including a couple strides
Kind of a goofy race. Small, not much competition, very flat. We had to run an extra lap around the track at the beginning, and two laps at the end, to get the distance up to 5K. At least it turned out to really be 5K. Garmin said 3.11
Perfect, sunny morning, cold, though, around 45 degrees. My goal was to get out in 6:20, try to hold that through 2 miles, and then run around 6:10 the final mile. I didn't quite do that, but pretty close. AT least it was more even pacing than at the alumni race a couple weeks ago.
Splits:
1 - 6:20.6
2 - 6:25.7
3 - 6:12.2
.11 - 0:38.1
Easy 1.06 mile cool down in 9:09 (8:38/mile)
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| Brooks Adrenaline 13 Miles: 5.42 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on Vickory in 1:50:02 (7:52/mile)
I had forgotten how well long runs go the day after a short race. felt good the whole way, even had energy to push up hills and the last mile a bit.
The last 2 or 3 miles I was getting pretty tired, though. I'm back to 14 feeling pretty long. The plan is to keep running 12-15 mile long runs through the end of the year, and then start prepping for a spring marathon.
I like these splits. Pretty nice and even, except the downhill/uphill at miles 7 and 8. Th second half was faster, too, even though I was getting more tired.
Splits: 7:57 - 7:49 - 7:53 - 7:53 - 7:52 - 7:54 - 7:40 - 8:26 - 7:48 - 7:49 - 7:49 - 7:48 - 8:00 - 7:26
Hey, I ran 7 days in a row. Not sure how long I will keep this up, but I don't plan to miss before the weekend.
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| Brooks Adrenaline 13 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.06 | 0.00 | 0.00 | 0.00 | 4.06 |
| 4.06 miles on the trails in 33:50 (8:19/mile)
Feeling pretty OK today, except coming down with a cold. I tried to run a consistent pace, yet somehow the 3rd mile registered way slower on my Garmin.
8:03 - 8:18 - 8:46 - 8:12
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| Brooks Adrenaline 13 Miles: 4.06 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on Weyerhaeuser Way in 1:02:27 (7:49/mile)
Feeling pretty good today, energy-wise. Still coming down with a cold, but no worse than yesterday. It was raining at the start, but stopped after a couple miles.
Splits: 7:39 - 7:54 - 7:58 - 7:43 - 8:00 - 7:54 - 7:47 - 7:32
My weight dipped below 170 for the first time in quite a while - 169.5. May 31, 2012 was the last time I was below 170.
How in the world am I still on the first page of the mileage board with only 26 miles? Must be the time of year.
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| Brooks Adrenaline 13 Miles: 8.00 |
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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 |
| 5.02 miles through Pleasant Valley in 40:42 (8:03/mile)
My cold is getting pretty bad now, finally, but I was still up for at least a few miles. I always feel better for the next several hours after an easy run when I have a cold. Plus, I can blow my nose freely when out running.
Splits: 8:07 - 8:05 - 8:01 - 8:04 - 7:55
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| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 through Pleasant Valley in 25:18 (8:26/mile)
This was the worst day of the cold, feeling pretty miserable. I could only talk myself into 3 miles today. That is my minimum, unless it is post-marathon recovery.
8:34 - 8:27 - 8:18
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| Brooks Adrenaline 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I ran with Carl on the foothills trail, 12.15 miles in 1:41:11 (8:20/mile)
The last couple days my cold was getting pretty bad, but I got a good night of sleep last night and woke up feeling great!
Splits: 8:33 - 8:35 - 8:29 - 8:27 - 8:33 - 8:25 - 8:15 - 8:23 - 8:08 - 8:16 - 7:56 - 8:01
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| Brooks Adrenaline 12 Miles: 12.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the 5 Mile Gas Loop in 40:35 (8:07/mile)
The cold is a little more annoying today again, probably from not enough sleep. Not feeling very tired from yesterday's run.
Splits: 8:16 - 8:00 - 8:17 - 8:05 - 7:56
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| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles through Spanaway Park in 1:03:08 (7:53/mile)
Felt pretty good again. If not for the lingering cold I might've tried to do a speed workout.
Splits: 7:49 - 7:52 - 8:00 - 7:53 - 8:01 - 7:59 - 7:52 - 7:44
Holy Sasquatch, I just realized I broke 50 miles last week! I've hardly even hit 40 miles recently. Feeling good about that!
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| Brooks Adrenaline 13 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles on the trails in 36:50 (8:11/mile)
Felt good today, nice and easy. Sunny but cool.
Splits: 8:01 - 8:14 - 8:06 - 8:24 - 4:06
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| Brooks Adrenaline 13 Miles: 4.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 3.36 | 8.01 |
| Easy 2 mile warmup in 15:52 (7:56/mile)
4x150m strides
4x 3/4 mile with .3 mile recoveries
I used the road loop around my building for these. It's a 1.05 mile loop, so works perfectly for 3/4 mile intervals. The first half of the run is a gradual uphill, and then the 2nd half is mostly a gradual downhill. Makes things interesting.
The plan was to run these progressively faster, starting with 6:20 pace and dropping 5 seconds per interval to finish with a 6:05 pace. That would mean 4:45, 4:41, 4:37, 4:34 approximately
1 - 4:43.2 (6:18)
2 - 4:44.7 (6:20, oops)
3 - 4:38.5 (6:11, back on pace)
4 - 4:29.9 (6:00)
The key take away from this workout - I have the strength to run these at this pace no problem. Speed is the limiting factor. I get below 6:15 pace and I'm running pretty poorly, even though it's not very tiring. I need to get in some speed work so the form falls into place.
1.05 mile cool down in 9:43 (9:15/mile)
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| Brooks Adrenaline 13 Miles: 8.01 |
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| | Comments(2) |
| | 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 to farmland and back in 32:21 (8:05/mile)
A little stiff and sore today, but otherwise feeling pretty good. Definitely a fall day, lots of leaves on the ground, halloween decorations up here and there. Ran through a new neighborhood that was enjoyable.
Splits: 8:15 - 8:05 - 8:04 - 7:58
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| Brooks Adrenaline 12 Miles: 4.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 6.03 miles on BPA trail in 48:23 (8:02/mile)
Tried a slightly different route, didn't work too well. Legs are feeling sore today.
Splits: 7:29 - 8:03 - 7:57 - 8:20 - 7:59 - 8:22
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| Brooks Adrenaline 13 Miles: 6.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
| 10.17 miles on the Foothills trail in 1:24:48 (8:20/mile)
Ran with Carl again. The pace was slightly faster than last week. I had intended to add on 4 more miles after Carl was done, but my calves were tightening up quite a bit in the last couple miles, so I just stopped at 10.
Splits: 8:26 - 8:16 - 8:30 - 8:26 - 8:29 - 8:14 - 8:10 - 8:24 - 8:15 - 8:12
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| Brooks Adrenaline 13 Miles: 10.17 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.77 | 0.00 | 2.14 | 0.75 | 6.66 |
| 2.02 mile warmup in 16:15, including 2 laps on the track to check out the markings for the speedwork.
12 x100m sprints with 100m recovery jogs
The right knee was a limiting factor here. I tweaked it on the 3rd spring, so was a little gunshy after that. Not feeling tired from yesterdays 10 miler at all.
Sprints: 20.0, 20.9, 20.5, 21.0, 19.8, 20.1, 19.9, 20.2, 19.6, 19.3, 19.3, 19.1
I decided 3/4 mile of speedwork wasn't long enough, so I added on a short tempo run. The pace was a little fast since I really should be going 6:44/mile.
The left knee aggravated me during this run. That's a bit more troubling than the right one. Right knee pain is normal.
2.14 miles in 14:03 (6:34/mile)
Splits: 6:28.3, 6:41.1, 6:27 pace
The first mile was too fast so I eased up quite a bit on the second.
1 mile cool down in 8:56
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| Adidas Adizero Boston Miles: 1.50 | Brooks Adrenaline 13 Miles: 5.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Easy 3.3 miles through Pleasant Valley in 26:39 (8:05/mile)
Splits: 8:18 - 7:59 - 8:02
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| Brooks Adrenaline 13 Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on Military in 1:20:46 (8:05/mile)
Both knees aggravated me, but just a couple times here and there. I forgot my Garmin, but somehow managed to remember to hit the split button on almost every mile.
Splits: 8:12 - 16:06 - 7:56 - 8:04 - 8:11 - 8:10 - 7:54 - 8:17 - 7:58
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| Brooks Adrenaline 13 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| Easy 3.11 miles around North Lake in 25:18 (8:09/mile)
Feeling a bit tired and sore
Splits: 8:16 - 8:06 - 8:02
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| Brooks Adrenaline 13 Miles: 3.11 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 0.00 | 0.00 | 3.25 | 9.20 |
| 2.4 mile warmup to the track in 18:50 (7:51/mile - 7:52, 7:45, 3:13)
Workout:
4x1200m @ 4:39 (6:12 pace) with 400m recoveries, + 400m fast
Really a challenging workout. I was still feeling a bit stiff and sore from the weekend activities and workouts, but decided to go ahead with the workout. The alternative of a casual 6 miles just wasn't inspiring enough to me.
My main goal was to get out quickly in the fist two intervals and get to the right pace on both of them. The last couple workouts and races I've lolly gagged along through the first couple miles before putting on the gas to try to catch up with a mad dash over the last mile.
1 - 4:40 (93 - 3:06 - 4:40)
2 - 4:41.5 (91 - 3:06 - 4:41)
3 - 4:38.5 (91 - 3:04 - 4:38)
4 - 4:32.6 (92 - 3:02 - 4:32)
400m in 82.1 (40 - 42)
5K = 4:40 + 4:41.5 + 4:38.5 + 4:32.6 + 42 = 19:14.6
2.4 mile cool down in 20:14 (8:27/mile)
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| Brooks Adrenaline 12 Miles: 9.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| Easy 3.11 miles around North Lake in 24:49 (7:59/mile)
Splits: 7:59 - 8:07 - 7:51
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| Brooks Adrenaline 13 Miles: 3.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
| 6.03 miles through Pleasant Valley in 49:23 (8:11/mile)
Not sure why I was slower today after such an easy day yesterday. Must be all the shovelling and wheelbarrowing.
Splits: 8:20 - 8:07 - 8:03 - 8:12 - 8:21 - 8:02
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| Brooks Adrenaline 13 Miles: 6.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
| Easy 3.02 miles through Pleasant Valley in 24:09 (8:01/mile)
Busy today, preparing lecture for BSF Monday night.
Splits: 8:03 - 8:05 - 7:54
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| Brooks Adrenaline 13 Miles: 3.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on Vickory in 1:33:33 (7:50/mile)
Lecture mostly done, decided to go ahead with plans to run longish. A 14 or 15 miler would've been better, but I needed to save energy for my brain to wrap up the lecture. Felt pretty good the whole run.
Splits: 7:53 - 8:00 - 7:54 - 7:48 - 7:46 - 7:50 - 7:45 - 7:53 - 7:40 - 7:44 - 7:42 - 7:41
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| Brooks Adrenaline 13 Miles: 12.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the trails in 33:30 (8:23/mile)
Nice and easy run. Clear blue sky, low 50's.
Splits: 8:33 - 8:19 - 8:18 - 8:21
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| Brooks Adrenaline 13 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Who needs a treadmill when you can run laps around a volleyball court? These folks were on safari in the Serenghetti and they weren't allowed to run beyond the boundaries of the camp due to all the man-eating wild animals that roamed freely in this area, so they ran their 8 mile runs around this little court.
8.25 miles out towards the Interurban trail and back in 1:03:44 (7:44/mile)
Felt good today. It was sunny and cool, but not too cold.
Splits: 7:32 - 7:45 - 7:58 - 7:56 - 7:58 - 7:52 - 7:43 - 7:00 - 2:01
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| Brooks Adrenaline 13 Miles: 8.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 on Vickory in 23:47 (7:56/mile)
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| Brooks Adrenaline 12 Miles: 3.00 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on Vickory in 40:02 (8/mile)
Legs are pretty sore and tired after yesterday's 3 hour shovelling and wheelbarrowing effort.
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| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.75 | 0.00 | 2.14 | 15.13 | 196.02 |
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| Brooks Adrenaline 13 Miles: 144.22 | Brooks Adrenaline 12 Miles: 50.30 | Adidas Adizero Boston Miles: 1.50 |
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