| 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 | | 169.50 | 7.00 | 4.00 | 4.50 | 0.00 | 0.00 | 0.00 | 185.00 |
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| Saucony Progid Guide Miles: 73.00 | Asics DS-Trainer Miles: 17.00 | Saucony Ride 2 Miles: 13.00 | Saucony Ride 3 Miles: 78.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Greenbelt - 35+
Ran with Mat and the local Hash House Harriers. Not really my style, but not as wild as I anticipated. The pace was varied, but generally we ran pretty quickly the last half. Hot and humid out tonight. |
| Saucony Progid Guide Miles: 5.00 |
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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 |
| No run, but got in 20 minutes of weights & core | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Canal banks + treadmill - 1:04
Did 23 minutes on the canals, then the rest on the treadmill. All pretty easy, except for 2 x 3 min pickups on the treadmill when I first got on there.
Also, 6+ miles of biking to Ivy Wild Park and 20 minutes of weights and core. |
| Saucony Progid Guide Miles: 8.00 |
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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 |
| Treadmill - 1:00 Nica was asleep so I couldn't go outside, so I did a jog on the treadmill. It was actually good because my achilles was a little sore and it made it easy to watch a movie and run as slowly as possible. It's hard to do that outside sometimes. |
| Saucony Progid Guide Miles: 7.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods + treadmill - 31:00
Pretty easy pace, mostly on the treadmill. Did 6 x 30 second pickups for some leg turnover. |
| Asics DS-Trainer Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Greenbelt - 1:42
Longest run since last October. Got out and 9 a.m. before it was too hot and handled the run well. I went upstream to Barber Park and back. The first hour was easy paced (7:40s) before a 5k pickup at 6:15/mile pace and then 20 minutes moderate. Legs felt pretty good, except for a sore achilles.
Got into a bit of poison ivy around Barber Park when I got off the dirt trail and onto a fishing trail. Hopefully won't be blistered up in a few days!
Also biked to St. Al's and back (4.5 - 5 miles) = 1.5 miles running |
| Saucony Progid Guide Miles: 14.00 |
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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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Greenbelt - 1:00
Hopefully this type of run will be my standard easy day as I prepare to run PRs in the half marathon and marathon in the next year. Ran downstream and back from the Doubletree. Didn't do it by design, but cut down each mile (8:05, 7:48, 45, 40, 30, 21, 20, 18). Felt comfortable the whole way, except for the right achilles, which really bugged me most of the way. |
| Saucony Progid Guide Miles: 8.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Borah track - 42:14
Late night run. Kept it real easy and did some easy, non-ballistic drills during the middle of the run. |
| Saucony Ride 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Run to St. Al's - 20+
Life is pretty busy lately. Ran at about 11 p.m. to retrieve my car. Too tired for anything else. Next run should be better. |
| Saucony Ride 2 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Bench Canal Banks - 1:01
Ran in my new Saucony Rides on some canal banks I'd never been on before, even though they are only a few miles from where I live. Given my propensity to run on canals, I'm surprised I've never been on them before. They'll be a good option from Gold's Gym (less than 2 miles away). Nice run this evening with the last half mile in 2:49. Overall pace of 7:32/mile. |
| Saucony Ride 3 Miles: 8.00 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill at Gold's - 31:05
Mostly easy pace with some pickups (1 x 1:30, 3 x 1:00, 2 x :30) at around 5:30/mile pace. Felt pretty good. Did 20 minutes of weights and core pre run.
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| Saucony Ride 3 Miles: 4.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods+ - 34:55
Got out at 11 p.m. Ran a bit in the neighborhoods then went to get my car at St. Al's. 5 x 30 second pickups in the last mile. So tired right now! |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Canal banks + Cassia Park - 1:09
Ran in the afternoon, and it was hot and surprisingly humid. Pace was about 7:35-7:40/mile. Wanted a longer run (14-15 miles) today, but it was not in the cards. |
| Saucony Ride 3 Miles: 9.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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Borah track - 29:29
Took the canals to Borah track, where I did 6 x 150m. Hot again today and I was not feeling good. Nutrition/hydration/sleep have been horrible of late. |
| Saucony Ride 3 Miles: 4.00 |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Neighborhoods + canal banks - 51:11
Warm and breezy out this afternoon. I did not feel good at all, but was going to attempt to do a "one-third" workout: first third of the run super easy, next third of the run moderate and last third up tempo. It wasn't in the cards as I struggled from the start. I need to pick and choose my workout days a little better. First 17 minutes at 7:52/mile, next 17 minutes at 7:21/mile, then 10 minutes at 6:15/mile pace before calling it a day and jogging in a mile. Achilles pretty sore and just sleep deprived in general. |
| Saucony Ride 3 Miles: 7.00 |
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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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Neighborhoods - 30:52
Easy run in the dark. The next couple of days are going to be super busy, so I'm shooting for 30 min per day until the weekend. Nice evening out tonight. |
| Saucony Progid Guide Miles: 4.00 |
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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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PMI: Treadmill - 26:22
After work, before dinner plans. Had a short amount of time, so I got a short run in.
PMII: Run to St. Al's - 26:18
Ran to pick up my car at 9:30 p.m. Felt decent actually for several nights of very little sleep. |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ellyptical + treadmill - 40:00
At Gold's at 10 p.m. Super easy pace on the ellyptical (15 minutes) and treadmill (25 minutes). |
| Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks + neighborhoods - 31:36
Too tired for much else tonight. A moral victory to get out. This weekend should be better.
Slow pace tonight - just a shade under 8:00/mile. |
| Saucony Progid Guide Miles: 4.00 |
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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 | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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City of Trees course - 1:31
Hot afternoon at 2:30 p.m. when I started my run, but not as hot as it was forecasted to be. I did a bit of a workout on the course to preview it for the half marathon in October. I've run most of it before pacing a buddy a couple of years ago. It's a loop course - fairly easy and good to get into a rhythm for sure. The first 6 miles gain about 200 feet over a couple of small climbs, then most of that is lost around mile 9 or 10 down Capital Blvd.
I did a progression run for the first 6 miles (7:30, 7:14, 7:02, 6:42, 6:28 and 6:20), then took a mile moderate (7:22) and then did 2 x mile (6:13 average) and 2 x half mile (3:10 average - I blew up) during the last half of the run. The heat really caught up to me.
My legs were cramping the rest of night. Kind of a sad commentary on my running fitness right now. I can't believe I ran a sub 1:20 half marathon 2 months ago when I was in worse shape. I don't feel like I could do that now. |
| Asics DS-Trainer Miles: 13.00 |
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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+
Walked a couple of miles pushing Nica in the stroller, biked a couple of easy miles in the neighborhoods, then did some yard work and cleaning and helped some friends move furniture into their new house.
At 10 p.m. I jogged a couple of slow miles in the dark. That was good enough. |
| Saucony Progid Guide Miles: 3.00 |
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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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Treadmill + - 1:02
52 min on the treadmill, then ran to the mall to get my car that I'd left there when I met Emily after work. Slow, slow pace. Right achilles, left hamstring and right glute are a bit sore right now. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 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
At the Borah track. Took yesterday off after 20 straight days running (a long streak for me). Did the 20 minute fartlek, but pulled my hamstring literally 30 seconds from the end of the workout. Paces were 2 x 2:00 @ 5:44, 2 x 1:30 @ 5:28, 2 x 1:00 @ 5:20 and 2 x :30 didn't time. Hobbled home, walking part of it. Very rare upper leg injury for me. Usually the achilles and shins manage to screw me up well enough on their own. Probably will be fine with 3 - 4 days of jogging. |
| Saucony Ride 3 Miles: 6.00 |
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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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Treadmill - 1:01
Hamstring was pretty much worthless so I jogged on the treadmill and topped out at a bit over 6.0 mph. One of the slowest runs I've ever done, but I don't think I injured the hamstring further so that was good. |
| Saucony Ride 3 Miles: 6.00 |
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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 |
| Treadmill + BK Campus - 1:00 30 minutes on the treadmill and 30 minutes on the BK trails and track. Hamstring is a lot better, but I still had to basically jog the whole thing. Weights - 20 minutes (upper body and core) |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Smith Creek + South Fork Rd - 1:54 Nice running today. A cooler, overcast day in Garden Valley combined with me taking it slow and easy on my hamstring provided some nice, easy running on some great roads. First I did a run up the Smith Creek forest service road and made it up to a nice ridge. Granted the pace was slow, but I was pleased to be able to climb 20+ minutes straight up a really solid gradient. Then when I got back to the cabin, Emily and I drove to the South Fork Road where I pushed Nica in the stroller and ran with Emily for 48 minutes. |
| Saucony Progid Guide Miles: 12.00 |
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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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A.M. - Hike/run at Schoolhouse Gulch - 1:50 Hiked with Emily and Nica (in the backpack for most of it) on the Schoolhouse Gulch trail. It was pretty dusty and full of horse manure (it is part of a commercial horseback riding area) but still a decent place to go. I had to run about 1.5 miles ahead to scout out the trail in one place to make sure we were headed the right way. The rest of it was just hiking miles. P.M. - Canal banks + BK trails - 25:24 At 9 p.m. Getting a little dark for 9 p.m runs on the canals/trails. Didn't feel too hot on this one.
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| Saucony Progid Guide Miles: 3.50 | Saucony Ride 3 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 36:35 Warm afternoon. Was planning on a 40 minute progression run, but my hamstring kind of seized up again about 20 minutes in when I got the pace down in the 6:30's range. I had to jog it in and settle for 5 miles mostly easy. Looks like another 4-5 days of easy jogging. |
| Saucony Ride 2 Miles: 5.00 |
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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 |
| Greenbelt - 40:59 Easy pace - locked into about 8:00/mile range which didn't seem to hurt the hamstring, but it was maybe a little too fast to let it heal. Maybe the next few days should be at 8:30 or slower. |
| Saucony Ride 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 169.50 | 7.00 | 4.00 | 4.50 | 0.00 | 0.00 | 0.00 | 185.00 |
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| Saucony Progid Guide Miles: 73.00 | Asics DS-Trainer Miles: 17.00 | Saucony Ride 2 Miles: 13.00 | Saucony Ride 3 Miles: 78.50 |
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