| 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 | | 200.50 | 10.50 | 13.50 | 1.50 | 0.00 | 0.00 | 0.00 | 226.00 |
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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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Federal Way Canals+ - 43:27
Ran with Mat from his house. Took the canals to Gekeler, then came back on the roads through the city. A little bit sore, but felt ok other than that.
Weights, core and stretching - 15 minutes at 6 a.m.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -449 | |
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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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Ann Morrison/Greenbelt - 42:03
Managed to get in a steady paced run after work and before my class. Didn't feel great this afternoon but got through it.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -455 | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Federal Way Canals + Protest Hill - 49:02
For the first time in a long while, I actually felt some spring and pop in my stride. I ran over to Protest Hill and did 6 x short hills (20 seconds) and then did 20 minutes easy on the canals with 10 x 20 seconds hard. I finished with 6 more hills and then a steady run back to South. It was a good effort and something I need to do more of to improve speed and power. Probably even better than lifting weights on the lower body.
Weights, core and stretching - 20 minutes
Nike Triax - 373 Nike Zoom - 342.5 Brooks -462 | |
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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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A.M. - Canal Banks - 14:47
Really easy jog with Leo before work.
P.M. - Treadmill+ - 47:30
Easy pace at home, and then did a few minutes outside after I was done. Achilles a bit sore so I took it easy.
Nike Triax - 373 Nike Zoom - 342.5 Brooks -469.5 | |
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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 + neighborhoods- 42:25
Late night run...super tired, and my achilles was really sore, so I just kept it slow and got through it.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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A.M. - 5 mile Gulch to Orchard Gulch - 53:48
What a great trail to run on. I can't believe I don't run here more often. Great morning and nice views from the ridge. Ran easy with Mat, and did a few minutes on Rocky Canyon road too.
P.M. - Run to Gold's + treadmill - 42:45
Steady pace. Felt pretty good, but achilles sore at the end of the run.
Nike Triax - 384 Nike Zoom - 342.5 Brooks -476 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Corral's Trail to Hull's Gulch - 1:17
Nice easy trail run with Conrad on a sunny, warm December day. Shuttled cars, so it was a net downhill, but still got some nice climbs in along with some steep descents. Trails in excellent condition (no mud, no dust) so it was a treat. Only down point was a sore achilles the last 20 minutes.
Nike Triax - 384 Nike Zoom - 342.5 Brooks -485.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal Banks + Phillippi Hills -34:28
Ran steady on the canals, and then did 10 x 15 second hills up Phillippi, then a steady run back home through the neighborhoods. Achilles still a bit sore. Maybe I'll have some time Thursday or Friday to get some new shoes.
Nike Triax - 384 Nike Zoom - 347.5 Brooks -485.5 | |
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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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Canal Banks + neighborhoods - 39:34
Got home from class late and didn't start the run until 9:30 or 10 p.m. Wore my new Adidas Supernova Stables I got today. They feel pretty good, but my achilles was still sore. I jogged the first 14 minutes with Leo, then finished with 25 minutes solo. Hopefully I'll be up to doing some workouts later this week.
Nike Triax - 384 Nike Zoom - 347.5 Brooks -485.5 Adidas - 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Cassia Park - 30:03
Brisk pace from South before heading to my last class of the semester. Yeah for me. Training hasn't been too great this week, but I'll pick it up hopefully tomorrow.
Nike Triax -384 Nike Zoom -352 Brooks -485.5 Adidas -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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2 mile wo, 8 x 800 LT, 1 mile wd
At the BK track in the dark. Recovery was 200m jog in about 1:05. Times were 2:54,53,55,53,54,54,52,50. Didn't feel great and my motivation was low, but I kept it a true LT workout and didn't really get into oxygen debt until the last one, where I went out a little fast. Achilles tender again, which is getting old. At least I got a workout in.
I also noticed that my back/core is getting really weak and my posture was suffering on the last two. I really need to get back into the strengthening exercises - 15 to 20 minutes a day would help a lot.
Nike Triax -384 Nike Zoom -360 Brooks -485.5 Adidas -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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Christmas Run Course - 1:14
Ran from South and intended to do the Christmas Run course, but I got kind of lost and ended up on some trails behind Camelsback. Fatigued and dehydrated, and still didn't get to do most of the course. Maybe tomorrow I'll head back there and go the right way. A good night's sleep should help me feel better and less lethargic.
Nike Triax -384 Nike Zoom -360 Brooks -485.5 Adidas -15 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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A.M. - Neighborhoods - 12+
Ran with Leo before breakfast. He felt the need to run right in front of me when he saw another dog and made me eat it pretty hard. I landed on him too. He didn't seem fazed, but I got some road rash.
P.M. - Greenbelt - 1:10
Ran in a snowstorm this afternoon, although it let up a little as the run went on. Kept it steady for most of the run before scaling it back a bit the last 20 minutes. Still averaged about 7:00/mile, which was pretty good for the conditions.
Weights, core and stretching - 20 minutes at Gold's
53 mpw average during last 6 weeks. Not too bad.
Nike Triax -395.5 Nike Zoom -360 Brooks -485.5 Adidas -15 | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run to gym + treadmill - 47+
Snowed all day, but it wasn't too bad outside. Could have done the whole run outdoors, but met Emily at the gym and did 33 minutes on the treadmill, including 6 x 30 second pickups at sub 6:00 pace to turn my legs over a bit.
Nike Triax -395.5 Nike Zoom -360 Brooks -491.5 Adidas -15 | |
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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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Canal Banks + neighborhoods - 47:29
It was cold and slick out (and getting dark too), but I really enjoyed getting out in the fresh air. I just tried to run comfortably and not worry too much about anything. Great run.
Nike Triax -395.5 Nike Zoom -360 Brooks -497.5 Adidas -15 | |
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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 | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 41:35
I really did plan to run outside, but as it started to get dark I wimped out and drove to Gold's to hit the treadmill. I did 15 minutes easy, then miles in 6:18, 6:15 and 6:11 and the last half in 2:58. It actually felt smoother at marathon pace than at 7:15 pace on the warmup, which as weird.
Weights/core - 25 minutes
Nike Triax -395.5 Nike Zoom -360 Brooks -497.5 Adidas -21 | |
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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 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Canal banks + treadmill - 53:50 Ran 12 minutes in the snow on the canals, then went to Gold's to finish the run on the treadmill. Did the last 1.5 at 6:15 and 3:00 to mix it up a little bit. Legs are really sore from the lunges and squats yesterday. | |
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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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BK Track - 54:54
Ventured outside this afternoon into cold and stiff winds. Once I got to the track, it wasn't too bad, although it was drifted in a few places. I averaged about 8:30 pace on the roads and about 7:30 pace for 5 miles on the track. It's actually kind of fun to run outside on days like today - kind of makes you feel tougher than being on the treadmill I guess.
Nike Triax -395.5 Nike Zoom -360 Brooks -497.5 Adidas -35 | |
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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 - 30:21
Feeling off today. Sleep and nutrition have sucked the last week. Slogged around in the snow and called it a day after 4 miles. I have 2 weeks off from work now so all will be good soon.
Easy 15 minutes of weights and core at 6 a.m.
Nike Triax -395.5 Nike Zoom -360 Brooks -497.5 Adidas -39 | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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CSI indoor track - 36:19
This was kind of a change of pace: I ran on an 11 laps to the mile indoor track at the CSI gym in Twin Falls. It had nice views overlooking campus and was actually fun (wouldn't want to do it every day). I did some easy running, steady running, sprints and drills - 4 sets of butt kicks, high knees, crossovers, A-skips, power shuffles, & backward running. Finished with 15 minutes of weights.
Nike Triax -395.5 Nike Zoom -360 Brooks -497.5 Adidas -44 | |
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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
Took the day off - first one in over a month, I think.
Weights, core & stretching - 20 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 1:07
Very slick out today on the greenbelt, but a better option than the roads. A few dry patches here and there, but mostly crunchy and icy. Workouts will be tough if this weather continues, and the treadmill will be the only real way to run fast. Despite the footing, it was very scenic today and it felt great to get out.
Nike Triax -395.5 Nike Zoom -369 Brooks -497.5 Adidas -44 | |
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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 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Treadmill+ - 54:30
Jogged around Gold's for 10 minutes outside, then did the rest on the treadmill, including 5 miles at approx. marathon pace (6:22 to 6:18). Good strength workout that required some concentration - especially on the boring treadmill.
Weights & core - 20 minutes. A really strong full body circuit-type workout.
Nike Triax -395.5 Nike Zoom -369 Brooks -505.5 Adidas -44 | |
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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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BK Track/Campus + neighborhoods - 57:11
This was a battle today, and very draining for a 7.5 miler. I tried the canals, but the snow was too deep, so I hit the BK track, which wasn't much better. I finally settled on some laps around the BK parking lot, trying to avoid the ice. I finished up on the roads which weren't actually as bad as I thought. To average 7:35 pace was pretty good for today! And I'm glad I got outside rather than running on the treadmill.
Nike Triax -395.5 Nike Zoom -369 Brooks -505.5 Adidas -51.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Treadmill - 1:22
I wasn't up to battling the mountains of slush today. Those who did, you're tougher than me. I opted for my longest treadmill run ever. I watched "Taxi Driver" during my run and just kept it super easy.
Weights, core and stretching - 20 minutes easy
Nike Triax -395.5 Nike Zoom -369 Brooks -505.5 Adidas -61.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Run to South and back+ - 1:05
I ventured outside this afternoon and had a very tough run on the crusted ice. I really was hoping today would be better. I think tomorrow I'll try the greenbelt or go to the gym and hit the treadmill. Overall pace was 8:11/mile and I don't think I could have gone any faster without falling down.
Despite the run being tough, the weather wasn't too bad (20's?) and it was nice to at least get outside.
Nike Triax-395.5 Nike Zoom-369 Brooks-505.5 Adidas-69.5 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Greenbelt - 20:22
Dropped Emily off at work, and I wanted to see what kind of shape the greenbelt was in. I jogged 20 minutes with Leo in a pretty solid snowstorm. The greenbelt is runnable at about 8:00/mile pace, I would guess.
P.M. - Neighborhoods + treadmill - 52:40
Ran 29 minutes on the roads, and got some strange looks from people. I was able to manage 8:15/mile pace so it wasn't too awful. Then I hopped on the treadmill and did 4 x 3:00 hard at 6.5% incline with 2 minute recoveries. Felt pretty good on these.
Weights, core and stretching - 20 minutes
Nike Triax-397.5 Nike Zoom-372 Brooks-509.5 Adidas-69.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Greenbelt - 1:24
Had a pretty nice longer run out on the greenbelt today. Started at the Doubletree and went upstream. I made it a few minutes on the dirt section (more accurately an ice section) before turning around. Overall it was still icy, slushy and hard going, but that's ok. Did 6 x 30 second pickups on a relatively safe stretch of path at mile 6.
Nike Triax-397.5 Nike Zoom-372 Brooks-509.5 Adidas-80.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Greenbelt - 14:36
Dropped Emily off at work, then ran with Leo down to the river and back. He was struggling today and we ended up walking the last bit. Warm and windy out today.
P.M. - Run from Gold's - 53:43
Steady run from the gym around Capital High School, then did 8 x 20 second strides in the Fairmont parking lot. The roads and sidewalks are pretty much clear, and I was able to run in shorts. What a great feeling.
Weights, core & stretching - 25 minutes
Nike Triax-397.5 Nike Zoom-372 Brooks-509.5 Adidas-89.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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PMI: 1.5 mile wo, 4 mile tempo, 1 mile wd
Ran around the neighborhoods for this run. It was a bit harder than I hoped for and I didn't feel that great. Splits were 6:06, 6:01, 5:51 and 5:51 for a 23:48 (5:57/mile) total. Next time I'll add another mile on the tempo and start just a few seconds slower.
PMII: Run to Golds - 14+
Ran to the gym and did the steamroom/hot tub workout. An easier way to work up a sweat than running a tempo run!
Nike Triax-397.5 Nike Zoom-378.5 Brooks-511.5 Adidas-89.5 | |
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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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A.M. - Run to Camelsback + back - 39:08
Ran with Mat from his new house to Camelsback Park and back. We wanted to run the trails there, but they were as icy as I've ever seen any surface (maybe a slight exaggeration, but not much). We almost fell just walking on them. It's just as well because my shin is really starting to become an issue, even though I've been trying to ignore it.
P.M. - Canal Banks - 17:24
Really easy jog with Leo. Last run of 2008 and it was a dandy.
Nike Triax-397.5 Nike Zoom-378.5 Brooks-513.5 Adidas-94.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 200.50 | 10.50 | 13.50 | 1.50 | 0.00 | 0.00 | 0.00 | 226.00 |
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