| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 117.00 | 2.00 | 3.00 | 5.50 | 0.00 | 0.00 | 0.00 | 127.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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10 minutes elyptical & 30 minutes weights, core and stretching
Planned a run later but didn't get around to it.
Trying to figure out a way to put a good spin on the 118 miles I ran in July. Well, it's almost as much as some people on the blog run in a week...and it's more than I ran in June, so that's a start.
I did also do the following in July:
60+ miles biking
45+ miles backpacking/hiking on trails
10+ miles walking on the greenbelt
15 weight sessions (mostly in the 20-30 minute range; not too intense)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Garden City/Eagle greenbelt - 56:07
One of my favorite places to run, although two new small sections are now paved. I guess that's "progress" Eagle, Idaho style. I had a nice evening run - 7.5 miles at 7:28 pace. My achilles felt fair, I guess. During the run, I did a lot of thinking about my summer running. This was natural because my summer is offically coming to an end; I go back to work tomorrow. My review can be summed up like this:
After I ran the Great Potato Half Marathon on May 17th, I was stoked to prepare for the Newport Marathon 2 weeks later. After that, I planned a few weeks of lighter training (including 2 weeks in Spain) and then some great base mileage during the summer.
Looking back through my blog, I've averaged 23 miles per weeks in these last 11 weeks! I hoped that number would be in the 60s or 70s. The few weeks of down time have spiraled into 2.5 months. To be fair to myself, the two weeks before Newport I was having a lot of shin pain, and the time off didn't appear to hurt me too bad. And the travel to Spain and not wearing good shoes really messed with my already chronic achilles tendonosis.
But it's hard to separate being injured and being unmotivated sometimes. I do think the two go hand in hand. It's hard to get pumped up to go run when you know it's going to be a drag. The less you run, the harder the daily runs get until you're at the point where long runs are iffy because you don't know if you'll make it back to the house!
That's where my running is right now. Dealing with the chronic achilles deal, trying to rehab it (not being all that motivated to rehab it), planning big for the future but wondering if it's realistic. I suppose the best thing for me to do right now is as much easy running as I can tolerate. I think Fall racing is probably out for now. I probably will get some "workouts" in with the junior high xc team I coach, and that coupled with a slow, steady increase in mileage should be my game plan.
Hopefully today was a step in the right direction.
Nike Triax - 246 Nike Zoom - 210 Brooks - 35.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A.M. - Biked 6.5 miles to work and back P.M. - Treadmill - 40:01 Easy pace. Achilles felt really good. Weights, core & stretching - 25 minutes Nike Triax - 246 Nike Zoom - 215 Brooks - 35.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 25:55
Kind of ran out of time today for a longer run...was helping Mat with some pictures for the climbing book he's working on. Managed to hop on the treadmill and do some pickups the last 10 minutes. Sweaty, but felt ok.
Nike Triax - 249.5 Nike Zoom - 215 Brooks - 35.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Cassia Park loop - 44:41
Ran with Danny at 6:30 a.m. Achilles very sore first mile, but slow pace early helped out and it loosened up after a while. Stomach also giving me fits, resulting in a unscheduled pit stop on the canals. But after that, we got into a good rhythm and had a nice morning run. Good to have the run done and out of the way!
Weights, core & stretching - 40 minutes
Nike Triax - 249.5 Nike Zoom - 215 Brooks - 41.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Rock Creek Park - 1:01
I ran 19 minutes with Emily to downtown T.F. for her eye exam, then did 25 minutes steady on the path below the Singing Bridge. I finished with 17 minutes easy home with Emily. Felt ok other than the early morning (8 a.m.) achilles pain.
Nike Triax - 249.5 Nike Zoom - 215 Brooks - 48.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Perrine Bridge + Rim trail - 55:33
Ran with Danny at 8 a.m. Pace was around 7:20-7:30 with a few miles right around 7:00. Fun to run in the old hometown and see some of the sights again.
Nike Triax - 249.5 Nike Zoom - 215 Brooks -56 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canal banks + neighborhoods - 31:40
I ran about 17 minutes with Leo and Emily on the canals, then did another 2 miles solo at about 7:30 pace. Body a little fatigued from a decent weight workout an hour or two earlier.
Weights, core and stretching - 35 minutes
Nike Triax - 253 Nike Zoom - 215 Brooks -56 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 32:19
Started out easy because I wasn't too motivated, it was dark and I was tired. But I got going and ended up feeling pretty good and finishing up fast. It was nice to run a little harder without too much achilles pain. Miles were 8:08, 7:33, 6:42 and 5:56 before an easy half mile to end.
Nike Triax - 253 Nike Zoom - 215 Brooks -60.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to the gym and back - 28:30
Lifted 30 minutes in between. Started the run at 9:30 p.m - I probably need to get out of the habit of running so late. It makes it tough going in the morning!
Nike Triax - 253 Nike Zoom - 215 Brooks -64.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Canal banks - 20:13
Achilles sore, I was tired and unmotivated and didn't have orthotics. The result: a 20 minute jog for 2.5 miles. Need some sleep.
Nike Triax - 255.5 Nike Zoom - 215 Brooks -64.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run
20 minutes easy weights, core and stretching
Nike Triax - 255.5 Nike Zoom - 215 Brooks -64.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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2 mile wo, 3 mile progression run, 1 mile wd
Warmed up with an easy jog with Leo, then headed to the Borah track to try to do something a little snappy. Decided to try to do an easy progression run, speeding up each lap.
1:44, 1:38, 1:35, 1:33, 1:31, 1:30, 1:30, 1:29, 1:26, 1:25, 1:24, 1:23
So the mile breakdowns were 6:30, 6:03 and 5:40 for an 18:13 over 3 miles. Not a bad workout and the achilles held up.
25 minutes weights, core & stretching
Nike Triax - 255.5 Nike Zoom - 221 Brooks -64.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canal banks + neighborhoods - 29:47
Easy 20 minute jog with Leo on the canals, then did 10 minutes steady through the neighborhoods. Ran at 9 a.m. before leaving for Gooding.
Nike Triax - 255.5 Nike Zoom - 224.5 Brooks -64.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked about 50 minutes on some forest service roads near Pine and Prairie. Estimate of 2.5 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 25:20
Since my running is going nowhere fast, I did a workout that's more of Men's Fitness style than Fast Running Blog style. I alternated 5 minutes on the treadmill with 5 minutes of weights and core for 50 minutes. It was a pretty good workout and I was sweating all over the place. Surprisingly my achilles felt really good.
Nike Triax - 255.5 Nike Zoom - 224.5 Brooks -68 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run from South - 47:17
Ran with Mat and we measured a few loops from South with the Garmin for the upcoming xc season (mile time trial loop and Ann Morrison Loop). When I got home I ran a few minutes with Leo to get him outside.
Nike Triax - 255.5 Nike Zoom - 224.5 Brooks -74 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Jogged around the block then did 15 minutes of core and weights. Just didn't make time to run today before the Wilco show. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods + treadmill - 25:29
Ran 15 minutes outside, then 10 on the treadmill. Finished with 25 minutes of easy dumbbell weights and stretching while watching the Olympics.
Nike Triax - 255.5 Nike Zoom - 224.5 Brooks -77.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill at Gold's - 40:20
Ran after lifting weights. Felt ok. Watching the Olympics made the time go by a little bit faster.
Weights, core & stretching: 25 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Neighborhoods - 23:47
Warmed up for a fartlek workout, but Emily was really sick so I came back to the house and ditched the workout. Maybe next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ann Morrison Park + Greenbelt - 1:00
Ran this afternoon and it was pretty hot (close to 100). The run was ok, but my achilles started hurting pretty sharply at about 4 miles in. That was a drag, but that's life. Averaged about 7:30/mile pace today.
Nike Triax - 258.5 Nike Zoom - 235.5 Brooks -77.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper body weights and core - 15 minutes
No run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PMI: Run from South
First day of xc practice. Easy warmup, stretching and core work. Then a mile hard (5:55) and one mile easy. Team has good numbers, but least talented from top to bottom in the 6 years I've coached at South
PMII: Neighborhoods - 28:41
Ran part of it with Emily on the bike and part with Leo. Didn't feel too bad.
Nike Triax - 258.5 Nike Zoom - 238 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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PMI: Train Depot
Ran to the depot and back really easy, and did 4 x Capital Blvd Hills, along with some stretching and core work. Another good turnout at practice.
PMII: Canal Banks + Borah track - 29:47
Ran the first 15 minutes with Leo, then the last 15 solo at the track. Very slow at first, but finished up at a little quicker pace.
Nike Triax - 258.5 Nike Zoom - 244 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Ann Morrison Loop - 51:56
Ran back and forth with the team today. Almost finished when I realized I was missing one runner (I thought). I ran the 3+ miles backward to sweep the course because it goes through Ann Morrison Park, which can be sketchy. When I got back to South, I found out she had already come and gone. She must have passed me around one of the corners when I was doubling back to check on the others. Disaster averted.
My achilles is killing me today and I am exhausted. The first week of school and practice is always brutal.
Nike Triax - 258.5 Nike Zoom - 250.5 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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1.5 mile wo, 20 minute fartlek, 1.5 mile wd
Did 2 x (2:00, 1:30, 1:00, :30) with equal jog recovery. Did most of the workout on the canals and the BK xc course. Felt ok; really tired from the week but at least a solid effort.
Weights - 35 minutes
Nike Triax - 264.5 Nike Zoom - 250 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 mile wo, 5 x 600, 1 mile wd
Did a quick workout this afternoon at the Borah track. Had 35 minutes, so I had to make it count. It was hot, but I ran at sub 5:30 pace so that was fine. That's around what I'd like to be hitting for a 5k in mid October.
600s: 2:03, 03, 04, 03, 03 with 300m jogs in 1:40-1:45
Nike Triax - 269.5 Nike Zoom - 250 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Hellroaring campground - 1:01
Did a nice trail run from the campground. Was on a small forest service road with a gradual incline -- not too technical and not too steep. Weather was excellent. The altitude (7,000 ft) was a little hard, but I just kept it slow when it got steep and everything was ok.
Nike Triax - 269.5 Nike Zoom - 250 Brooks -89 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 117.00 | 2.00 | 3.00 | 5.50 | 0.00 | 0.00 | 0.00 | 127.50 |
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