| Location: Cottonwood Heights,UT,USA Member Since: Oct 16, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: PR's
Mile: 4:59 (7/23/2008)
5K: 16:20 (1999)
8K: 27:50 (7/28/2008)
10K: 35:15 (1999)
10 mile: 57:49 (5/24/08)
1/2 Marathon: 1:14:45 (1999)
Robie Creek: 1:26:12 (1995)
Marathon: 2:39:14 (10-12-2008)
Short-Term Running Goals: I think I am currently capable of a 2:35 marathon. I just need to prove it. Long-Term Running Goals: Sub 2:30 marathon Personal: Originally from Boise, Idaho. Currently in radiology residency in Chicago. I have a beautiful wife, Marie, and a baby boy, Jonah.
Will be moving to Utah July 2009 for a year of fellowship training. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3248.25 | 107.30 | 94.90 | 54.75 | 3505.20 |
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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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AM: 4 miles in 8 inches of new snow in Michigan
PM: 8 miles on treadmill at 6:55 average. Back home, finally.
I'll make the 2007 summary quick. Finished the year with 3318 miles, down from 3392 the year before. I had 2 goal races for the year, the Race to Robie Creek and the Chicago Marathon. Both went horribly bad. I had a couple decent races, but no real PR's. (I did PR at 10 miles, but that record was soft and has been bettered in half marathon splits.). Lots of subpar races. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 8 miles on the treadmill with 1 mile at a 5:50 tempo pace just for fun. I am trying to be in a base period so I am not doing much variety for now. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles very slow outside in the snow. |
| | 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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AM: 8 miles outside
PM: 4 miles inside
This gives me 70 miles for the week wich I have only hit a total of 2 times since september. Next week should be the first 80 since August. |
| | 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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It's about time I get to writing down my goals for 2008. I will preface this by saying that these are not. I hate resolutions. They are destined to fail. However, this is a good time of the year to reevaluate progress. So here are the goals and plans for the coming year. These are all very similar to my 2007 goals.
#1: Chicago Marathon in 2:35. (Failed miserably in 2007 with a 3:39:43.)
#2: Beat longstanding 5K PR of 16:20 and half marathon PR of 1:14:45. All other PRs are relatively soft and come from small sample sizes.
#3: Run at least 15 races. (Came close in 2007 with 11)
#4: Total of 3500 miles. (Fell short in 2007 with 3318)
#5: Run 500 quality miles (races, intervals, tempo runs, etc). Last year I did 413.
#6: Average 100 miles a week for an 8 week period before the marathon to see what high mileage could do for me. This is a new goal this year.
#7: Win a race. It's a stupid goal, but a guy has to win every once in a while.
#8: Develop and stick to a good core training plan. (My stomach is weak.)
#9: Improve my diet. This is a useless goal because there is no way to measure it. I am still working on haw I am going to do this. Probably bit by bit.
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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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Yesterday's run left me pretty tired today. Apparantly my body is not used to running 12 miles at 6:50 pace anymore.
Today I did 10 miles very slow.
I got news this weekend that I will be doing my fellowship at the U of U. This means that 18 months from now I will be moving to Salt Lake for a year. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Feeling closer to normal today so I did what I estimate to be a mile of strides split into spurts varying from 20-45 seconds. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 more miles today. It was one of those difficult days to go out and put in the miles. I was stuck at work several hours more than I planned and I really didn't feel like running when I got home. But I toughed it out and went running anyway. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
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AM: 6 miles
PM: 6 miles on treadmill with 2 tempo miles at 5:55. I don't really hope to gewt much benefit from this workout othher that hopefully keeping my legs in shape for future harder workouts. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Did just 6 miles today. I am feeling a little worn out. I'd rather be able to put in a good run tomorrow than a few extra miles today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 13 miles today. I started out at about 7:00 pace and gradually worked my way down to around 6:25. Finished with a mile in 6:06. Averaged 6:46. |
| | 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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10 easy miles. Even though I increased the pace and distance of yesterday's long run, today I did not feel as tired as I did after the last long run. I guess that this is good.
PM: added 2 more miles in the gym. This was really me accompying my wife when she wanted to walk on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in the falling snow with just a dusting on the ground. The snow is the only thing I like about winter running. Actually I suppose I also like the fact that the path isn't crowded. |
| | 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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10 more easy miles.
Tonight is the informational meeting for my running club (Fleet Feet Chicago). I don't really need any informaton on the club, but I am thinking about joining their top tier racing team. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Due to a strange work schedule today's 10 miles were split into several shorter segment. This probably decreases their total value, but it is the best that I can do. | |
| | 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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10 more miles. When I left it was 35degrees and lightly snowing. When I came home it was 25 and very windy, still snowing. The front of my jacket was frozen solid from the snow that had melted early in the run. I also had a fair amount of ice on my eyebrows. Loads of fun.
This might have been my last run outside for a while because temperatures are supposed to drop below zero this weekend. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Essentially a repeat of yesterday without the ice. |
| | 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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The cold temperatures came so I moved inside to the treadmill rather than venture out into negative temperatures and high winds.
10 miles on the treadmill at about 7:10 average pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 more miles on the treadmill. Still cold outside. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 miles outside. I stopped because I was cold. I was also running in a relatively new pair of shoes which was digging into the skin over my achilles tendon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
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AM: 6 miles outside
PM: 6 miles on treadmill with 2 at 5:55 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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 |
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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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After running 70 or more mles the last 3 weeks I was only able to put in 50 this week. I also took my first zero of the year. I'm doing a tough stretch at work right now including a stint of 50 out of 72 hours. On top of that most of my time is spent on my feet wearing 20 pounds of lead. Not exactly ideal conditions for running.
I will try to get back to 70+ miles, but uit will be tough because I will be working 10-13 hour shifts and I don't have a day off until the middle of February. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. I wanted to run a little faster, maybe 6:45-7:00, but I wore my shoes with no traction and the path was pretty slick, so I took it safe and ran under control. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I pulled myself form the bed this morning to do 10 easy miles before work. There were not very fast, but I managed to stay out there for the full 75 minutes. |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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My work schedule is taking it's toll and I was only willing to run 4 miles yesterday and 4 miles today. I am probably on pace for only 55-60 this week.
Finished the month with 284 miles, 50 less than last January. I need to do better, but it might be a few months. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 5 in AM, 7 in PM. We got about 8 inches of snow last night which made today's runs rather slow, especially the morning run. Luckily, I think it is fun to run in the snow, alt least for a day or two. |
| | 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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10 easy miles this morning before work.
I am only running 60 miles this week, but I amvery proud of those 60 miles.
I'm putting in 80 hours at work this week also, which makes it hard to do much running. |
| | 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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10 easy miles in the morning before another long day at work.
The highlight of the run was yelling at a guy who was littering at my apartment complex. I am going to get myself shot one of these days, but I am tired of people whose behavior negatively affects my life.
For example: 3 AM-I am woken up by some drunk guys yelling outside on the street. 5:45 AM-I get the lovely odor of my neighbor's stale cigarettes as I leave my apartment to run, licking this time it hasn't percolated into my apartment. 5:50-aforementioned guy tosses his trash in my "yard". 7:00-At the end of my run a friendly fellow is moring directly in front of the front doors to my building leaving me no choice but to inhale a some of his addiction. 8AM-Uninsured guy gets into fight at bar and earns himself an ER visit, some stitches, antibiotics and 3 expensive CT scans. Result: a medical bill probably in the range of $10,000 that he will surely never pay. The rest of us will indirectly pay for that bill with higher health care costs. I probably don't need to go on to get my point across. Rant over. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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I let myself sleep in (slightly) after getting up for a morning run every day for the past week. I am actually starting to prefer to run in the mornings rather than after work. The only problem is that I cannot bring myself to run fast that early.
Did a 6 mile run in the evening on the treadmill. It was too foggy outside to run safely. Did 3 miles at a 5:52 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in the morning. I cut the run 1 mile short in order to give myself time to vote. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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 |
| I managed to get 6 miles in on the treadmill this morning before I got paged by work and had to stop. It turns out I din't need to come in, for now, but by the time I learned that I was showered. Hopefully I can put in the rest of my run tonight. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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9 unexpected hours in the hosptal last night kinda messed up my mileage plans for this week. It also wore me out. Just 7 today. Hopefully I can be back in the mood to run more tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Meant to get up in the morning and run, but I fell back asleep. 8 easy miles in the evening in some new snow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in the morning. I forced myself out of bed at 5 AM for this one. |
| | 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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Yesterday I took my second zero of the year. No particular reason. I didn't get up early in the morning and we decided to go out in the evening.
This morning I went out for 10 miles after sleeping in a little. I might go back out again tonight for a few miles because somethin in the 50's would be a lot more palatable than my current 48 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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4 easy miles in the morning. For the first time in forever it was warm. About 48 degrees. This resulted in all the snow melting leaving behind puddles and ice. After falling 3 times in 10 minutes I switched from the ice to the puddles. No more falls, very wet feet.
PM: 12 miles on the treadmill at an average pace of about 6:45. Last mile at a marathonish 6 minute pace. Glad I didn't go much further because the combination of indoor warmth and a "technical" shirt was bringing me close to the infamous Logan Fielding Syndrome. |
| | 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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AM: 7 easy miles outside. It got cold after yesterday's warmth. This resulted in several unhappy suprises when my foot made its way through semi-frozen puddles.
PM: 5 miles on the treadmill |
| | 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 easy miles in the morning. I was tired of running on the treadmill so I bundled on the layers and vertured out into the cold and wind. These were the coldest conditions I have dared face this winter. Thanks to a lot of clothes I was fine. I did finish the run with drops of ice on my eyelashes and eyebrows.
I failed to mention that Sunday's run left me pretty sore. I must be a little out of shape if 12 miles at a decent pace does that. I suppose I need to start picking up the pace on my easy runs. I have been trying to avoid pacing myself recently, instead going by time rather than distance. I have ususlly been running at what feels like a 7:30 pace although I suspect I often go slower, especially when the conditions are bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in the morning. There will be no more running today because I am working late tonight and my body is tired. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 3.10 | 0.00 | 15.00 |
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10 miles this morning before work. My outside thermometer said 20 degrees, but it was actually closer to 10. I was cold.
PM: 5 miles on the treadmill with a 5K tempo run in about 17:50 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles this morning. I was feeling tired and had a couple twinges so I decided to cut the run a little short. This week is still somehow turning into a major unplanned mileage bump. I don't need to push things and end up with an injury. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
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It was a little warmer than is has been (about 32 degrees) so I took the risk and wore shorts. It felt good. Ended up running 13 miles in 6:28 average pace. Started closer to 6:45 and gradually picked up the pace. Finished with a couple 6:00 miles. This one will probably leave me feeling a little sore, but it was fun. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles today. I thought that I would be sore from yesterday, but really I was just a little fatigued. I doubt I will be putting in high mileage this week because I think the baby will be here sometime this week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| No baby yet, so 10 easy miles this morning. This makes 6 workdays in a row that I have pulled myself from the bed to run. | |
| | 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: 6 easy miles in the wind and snow. Cold and miserable, but still fun.
PM: 4 more easy miles | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 3.10 | 0.00 | 12.00 |
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AM: 6 easy miles.
PM: 6 more miles on the treadmill with a 5K tempo run in about 17:45. |
| | 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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10 easy miles today. I felt fairly good considering the hard effort yesterday.
Still no baby. Due date is tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the morning. In the hospital the rest of the day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running today. More important things to do.
Jonah was born at 1241 AM. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles which involved a trip to walgreens to pick up a prescription. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Got back to real running today. Decided to go to the track. Did 4x400 with 400 rest. All between 79 and 80 seconds. This is the first real speedwork since the marathon in October. I have a long way to go. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. I thought that I might be sore from yesterday's mild workout, but I wasn't. Will have to work harder next time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. Feeling kinda fatigued. Probably from lack of sleep. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy miles. Went back to work today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Wanted to do a tempo run on the treadmill, but I was feeling lightheaded with even easy running so I cut things short and just did 4 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just an easy run today. Not feeling up to my standard hard Saturday effort. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
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4x400 (75, 77,77,77). Went much better than last week.
My running suffered a little the last few days because I had to work about 40 out of 50 hours. | |
| | 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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This is a little delayed...
Introducing Jonah
Born March 1st
7 lbs, 10 oz
 Sorry, right now I can't figure out how to get the photo to work, so go here instead.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
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After a lengthy warm-up I did 2 miles on the track at a tempo pace. I was not expecting much, hopefully somethin in the 5:50 range. Ended up hitting every lap within 0.6 seconds of 1:25, except for a 83 second final lap. Very pleased with the results as ths effort did not feel very hard. I thought that I was not in that good of shape. I guess that I have gotten some good results from mileage without speed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran to work today. 9 in the AM and 11 in the PM. Difference is due to different routes. I am going to have to try this again as it saved me the 30 minutes drives. |
| | 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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10 easy miles. Feeling worn out from the last few days.
I'm pleased with finishing the week with 64 miles after starting with 10 in the first 3 days. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with an average pace of about 7:00. I used to consider this slow, but now it is rather fast for my easy days. I'm still not sure what the best easy pace is for me. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I am doing a 24 hour shift today, but the day shift was slow so I made it out a couple times for runs of 10 and 5 miles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 1.25 | 12.00 |
| 200, 400, 600, 400, 200, 200 on track. |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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9 in the morning to work.
9 in the evening home from work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| 10 miles on the tradmill with 5k in 17:35. Felt easier than recent similar runs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 1.25 | 10.00 |
| At track: 400,800,400,400. All about 80 second pace. Still feeling sore for that treadmill tempo run on Friday. Sometimes the treadmill does this too me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM: 10
PM: 4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| On call today so I took a much needed day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
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4 mile tempo run on the treadmill. First 2 miles at 5:49, last two at 5:46. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5. Sore from yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| This was a run to the race expo for the shamrock shuffle. The race is tomorrow, I am not running it. 30,000 other people are. I just neded to pick up the uniform for my racing team. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
|
13 miles. Unfortunately I consider this my long run. I might be putting in a lot of mileage, but I really need to up the distance of the long run. Actually I wanted to do 12, but I miscalculated and went to far before turning around.I did a couple miles with a guy training for mixed martial arts (fighting). Finished with a 5:48 mile. Averaged 6:34 for the run.
I think that she has quit blogging, but I would like to point out that Trashcan Annie won the Shamrock Shuffle today. Very impressive to have one of our bloggers win the world's biggest 8K. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| 2,4,6,8,6,4,2 on track (37, 77, 1:59, 2:43, 2:00, 79, 36). Wore my racing flats for the first time this year. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
AM:8
PM: 10
All relatively easy, although I am trying to push a little harder on my easy runs. I think I have let them get a little too slow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
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10 miles total with 4 mile tempo run on treadmill. 5:49, 5:49, 5:46, 5:40. Same run as last week, felt better this time. Hopefully my legs will recover better.
Bought a couple pairs of new shoes this week. All of my current pairs of shoes are getting old.
I have a pair of Asics DS trainers with about 1200 miles that I am refusing to retire. Portions of the sole are worn away down to the soft foam layer. The funny thing is that these shoes took a couple hundred miles to get comfortable. I had to cut a portion away because it runned my foot wrong. I figure it won't hurt to wear old shoes every few days. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8+4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
2-3 mile warm-up in the morning followed by about 75 minutes of ultimate frisbee and a little cooldown.
In the evening I did another 4 miles.
I will call it 12 miles for the day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles today. This is the longest run I have done this year and is really the lower limit of what I consider a true long run. Averaged 6:30 pace which required the last 3-4 miles at 6:16 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rest day after a long day of work. Did this run on the track with the little guy in the stroller. Went pretty well. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6+6 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 4+7 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
|
5 miles in the AM in the rain. Got soaked.
10 miles in the PM on the treadmill. 4 miles at temp pace. 5:46, 5:46, 5:42, ~5:35. 22:45 total time. I've done this same ru for three weeks in a row, gradually increasing the pace each time. Each run has also felt relatively easier. I think its time to up the distance to 5 miles next week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
8+4
The tempo run from yesterday did not leave me sore at all. A good sign. Three weeks ago it took me out for about 3 days. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles. Mini rest for first race of the year tomorrow. | |
| | Race: |
Race That's Good For Life (3.1 Miles) 00:17:14, Place overall: 23, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.10 | 8.00 |
|
First race of the year so my expectations were not all that high. I figured maybe about 17 minutes, give or take a little.
My wife actually wanted me to run this one because they have good food afterwards. Unfortunately the weather was cold and windy so she stayed home with the baby. Said baby also thouyght it would be a good idea to keep us awake from 3-6 AM.
Mile 1: At the start of the race there was more than the usual jostling. Some guy actually pulled his way past me when the gun went off. Proof in the photo, I have blue singlet and black hat, he has whte shirt and white hat. This got me a little too excited and I ended up running the first mile too fast. 5:23, but into a strong headwind the whole way.
Mile 2: Hoked up with a couple guys from my running club and stuck with them through the whole mile. 5:38.
Mile 3: Lost contact with my group and did my best to keep up the speed. 5:39, but this mile had the tailwind.
Finished in 17:14. No terrible, but not very good either. I will just take the effort and move on.
Next race is probably Soldier Field 10 Miler on Saturday of Memorial day weekend.
Friday I am driving to DC for a month long course. Not sure how this will affect my running. Maybe I will try to do a couple races while I am there. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8+4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Somewhere in Ohio. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| In DC. This has not been the best week for running. Too much other stuff to do. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long run today. I planned on doing 15 miles, but the weather was supposed to be really rainy so I figured I would probably need to scale back. Went out when the rain slowed a little. Found a genuine trail to run along for miles 2-9. Only fell down once. I quit raining so I kept running. Did a loop around an island and a little more on the national mall. Ended up with 17 miles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Wanted to do 10, but this was really all I could do with the time constraints. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Did this run coming home from the daily lectures. I discovered that it takes me just as long to run as to take the bus and train. Since I haven't found a track yet I did my speed work a a fartlek session. 8x90 seconds. This doesn;t work too well on crowded city sidewalks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 11+11, to and from work. It sould only be 7-8 miles, but I got a little lost on the way there and took the scenic route on the way home.. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM: 8 miles to class PM: 10 miles home. 4 miles at a hard pace that I hope was a 5:50 equivalent or better, but I had no method of measurement so it is very possible I slipped into a marathon pace. Either way, it was hurting. I am getting a little worn out by all the miles. I will back off tomorrow in hopes that I will be up for something good on saturday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles around the sights of DC. Ran by the Iwo Jima Merorial, Arlington Cemetary, Lincoln Memorial, Washington Monument, the Capital, the White House and a whole bunch of other stuff. Not bad for a little over an hour of sightseeing. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles with a garmin and an accurately marked course. This makes me run faster, resulting in a 6:28 average pace. I haven't bothered to pull out the Garmin for several months. I was going to do a long run this morning, but I didn't have time so I did this instead. I will probably tack on a few more mile tomight to make up some of the difference. ...or maybe not. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Did the long run I planned to do yesterday. 2:15 which I will call 18 miles. Most of this was on an old fashioned trail. Felt pretty good. I could have easily done a couple more to make it 20. I prefer to do my long runs semi-hard, buttoday's rount prevented that. I don't need to fall and break something. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| To work in the AM. This was supposed to be 10 miles, but I have never done this route this direstion so I missed a few turns and it ended up being about 12 miles. Started in a light drizzle, ended in a light rain. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| 4 mile warm-up then 5x800 on the trail and bike path. Timing by Garmin which is not the most accurate on the curvy trail. 2:49, 2:42, 2:55, 2:40, 3:06. #3 and 5 finished with uphills to account for the slower pace. My guess I that these were reall all at about 2:40-2:45 equivalent. Thought about calling off the workout due to a lit of sorenuss in the backside. Not sure where that came from, probably sunday's long run. Anyway, it went away after a few miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10 to work, 10 back home. All easy. Pretty tired by the end. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 3.00 | 0.00 | 20.00 |
| AM: 10 easy miles to work. PM: Back home with 3 miles at threshold pace. Garmin had me at about 5:50 for each of the miles, but I think I was closer to a 5:40 equivalent. It had my laps at 5:40 pace or better until I did things like cross bridges, make turns or go up hills, then it would drop quickly. Either way, I was probably working too hard as my heart rate made it to 190. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. 5K tomorrow. Definately not tapered for this one. |
| | Race: |
Arlington Science Focus School 5K (3.1 Miles) 00:18:17, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 3.10 | 10.00 |
| This is the first race that I have won in a long, long time. Not really very impressive. Small race. Still fun. A couple people were ahead of me for the first few minutes, but they quickly faded. No splits on this one, except that I hit the turnaround in 9:00. The course had lots of hills, so I was slowed down quite a lot. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at 6:23 average pace. Thought about doing a long run, but decided my body probably needed a break. Despite the fast pace, this actually did not feel very hard. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| The lecturer before lunch was boring, so I took an extended run and put in 20 miles. I like to do my long runs fast, but this time I went with good old-fashioned LSD. I went for 2:35. Unmeasured, but hopefully colse to 20 miles. Against my better udgement I decinded to do the 10 mile run home 4 hours later. Averaged a 7:10-7:15 pace. Suprisingly this did not feel much harder than any other 10 mile run. Hopefully I don't pay for this tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10 to work, 10 more home. I expected to be sore from yesterday, but wasn't. By the end of the day I was feeling fatigued. Tomorrow will be a true easy day. This finished up a stretch of 120 miles in 7 days, a new record, surpassing the old total of 107 that I set in 1999. I also did 100 in 6 days, as well as last week, both also a new records. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Easy day, just 10 slow miles to work.
The recent increase im mileage is mostly due to the fact that I currently have the time to do so. I also need a good mileage base heading into the summer/fall racing season. The mileage will probably drop again once I go back home from this month of classes in DC. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Took the day off yesterday. I was overdue for a zero. 8 easy miles today. 5K tomorrow. |
| | Race: |
National Police Week 5K (3.1 Miles) 00:17:47, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 3.10 | 12.00 |
| I am going to have to hope that my times in recent races are not an accurate indication of my fitness. Way too slow. This was a rather big race. About 2000 people registered, but it was raining and I think only about half actually showed up. For the first half mile I stayed with the front group of about 10. They gradually dropped off and I ended up 3rd in a close string of 4 or 5 feeling really good. I missed the first mile marker, but it think it was in the 5:15-5:20 raange. Then we hit Capital Hill. That hill part is no joke. About 400 meters of a decent uphill. The front two pulled away from me immediately and #3 got me at the top. I never really recovered. I have no hill running ability right now. I wanted to catch the guys in front of me but couldn't. Mile 2 in 11:18. Mile 3 5:53. Got passed in the final stretch and finished 5th. In Chicago an equivalent time in this big of a race might be about 20th. Just not as much talent out here. The next race will be the Soldier field 10 miler in 2 weeks. It will be the first race of the year that I will actually care about. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles. I was hoping to do a long run, but I wasn't feeling up to it after yesterday's race, and I didn't really have time. It is Mother's day after all. |
| | 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 the treadmill due to several inches of rain in the past day. Gradually increased pace to 6:40. Averaged about 7:05. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 2.00 | 20.00 |
| 10 easy miles at lunchtime. 10 more miles in the evening with 2x1 mile. 1st one in 5:15 with slight tailwind, going back was 5:28. I hate mile repeats They hurt. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 10 easy miles. Most of this on a trail which was occasionally below the level of the Potomac River. For some reason I kept running through it or through the brush rather than just turning around. I am stubborn. PM: 10 more miles. I really wasn't feeling up to doing this run, but I forced myself out of the door and felt really good by the end of the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 4.00 | 0.00 | 20.00 |
| AM: 10 easy mile to work. PM: 10 miles home with a 4 mile tempo run. Actually 4.02 in 22:48. I hit 5K in 17:37, 10 seconds faster than my race on Saturday. Same course that Garmin had me at 5:50 pace over 3 miles 2 weeks ago. Hopefully this is improvement from the recent mileage increase and not just Garmin measurement error. I did say last week that I felt I was doing 5:40 equivalent, but the bridges and hills were dropping the average pace. Say thin for this week, but my pace was dropping from 5:30. Either way, not a bad effort for a run at the end of 60 miles in 3 days. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Half on treadmill, half on roads. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Felt a little off. I never feel great after a day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 1.50 | 17.00 |
| 10+7, with 6x400 on the track with 400 rest between intervals. Times: 72, 73, 73, 73, 72, 70. This was a little more rest than I should have done, but I also ran these intervals faster than I have done in years. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I am going to do a little bit of tapering for Saturday's race, so I am only running 8 miles today. | |
| | 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, tapering for tomorrow. Anything less than this and I will probably will feel stiff.
Not exactly sure what to hope for tomorow. Official PR for 10 miles in 58:17. I am probably able to break this, but really I will be happy with anything under an hour. |
| | Race: |
Soldier Field 10 Miler (10 Miles) 00:57:49, Place overall: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 10.00 | 0.00 | 11.00 |
|
Big PR today. Knocked about 30 seconds off of the official best time for 10 miles. I have had splits in half marathons quicker, but never on a fair course.
Decided to wear the Garmin in a race for the first time. I think it worked out well, especially by keeping me from going out too fast. It did measure the course at 10.09, but I will trust the official distance on this one.
Went out with the idea of not passing a guy from my club who is consistantly a little faster than me. I ran behing him for the first mile (5:46). Good start for my planned pace of 5:50 which would have tied my PR. Felt great. Passes the guy that I planned to stay behind and never saw him again.
Ran through mile 5 with some other guy who also wanted to run 5:50's. We were going a little too fast, but I felt good. At the turnaround I did a 5:42 mile and dropped him.
Spent the next two miles slowly cutting into the 20 yard lead of the next guy. Then dropped him with another 5:42.
In the last 2 miles I tried to catch the next gut who was 20-30 yards ahead, but he maintained his lead. I think the 5:42 was a little too ambitious and the last two miles were tough.
Mile splits: 5:46, 5:44, 5:42, 5:50, 5:48, 5:44, 5:48, 5:42, 5:50, 5:51.
Final time: 57:49. 14th place?
Finished on the 50 yard line of soldier field. Kinda cool. Would have been cooler if it was in the middle of the field rather than the sideline.
First big race that I wasn't passed in the last few miles. I usually die because I go out too fast.
Weather helped, 55 degrees and less wind than usual for Chicago. Mostly a cross wind than became a headwind at the end.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A little sore from yesterday. Not too bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Still feeling tired and sore from the race on Saturday, maybe worse than yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| 4 mile tempo run on the treadmill in about 22:50. This felt rather easy cardiovascularly, but I'm not sure my legs were ready. I'm already sore. We'll see how I feel tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 10+8 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 3.00 | 17.00 |
|
AM: 10 miles. Half very easy, then I started the watch and worked my way up to a 6:10 pace.
PM (only a few hours later): 7 miles on treadmill with 3 x 1 mile with 800 rest.5:15, 5:10, 5:05. Did the rest in about 7:30 pace. I was suprised to see that I did the 4 miles in 22:55, only about 5-15 seconds slower than my recent 4 mile tempo runs. I guess that mesns that I was working too hard today, or I can increase the speed or distance of the tempo runs. Maybe both.
Moving today and tomorrow. Going 2 doors down the hall to a 2 bedroom apartment instead of the current 1 bedroom. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 easy mileis in the morning. Then on to moving. Completely moved into the new apartment by noon. Not bad.
Finished the month with 373 miles. This beats the only month record of 372, which beat the older mark of 371, which beat the older mark of 369. Maybe some month I will make a bigger bump. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6+6 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 2.00 | 13.00 |
|
AM: 8 miles. With 4x800 on the track. I rarely do speedwork in the morning. I never feel up to it and I usually end up going slower than I would like. However, I am going to have to change because not that I have a child I need to keep my evenings free. Anyway, I wanted to do these around 2:40. First one felt too easy and I wore myself out with a 2:34. Followed with a 2:39 and 2:40. Decide to try and see if I could do a 2:30 and ended up crashing with a 75/84 2:39. Overall pleased with the workout.
PM: 5 easy miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Got up early and put in 13 easy miles before the 7:15 frisbee game. Played frisbee for 2 hours and ran the 4 miles home. I'm only going to count the frisbee for 3 miles, but I am sure it was much more. probably more like 6-8. Much of the time I was working harder than the dedicated running. I was feeling very beat on the run home, but still managed to push the pace around 6:50.
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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 easy miles. Instead of the normal super slow easy pace, I did something aroung 6:50 pace. Not bad considering the hot windy weather. Also, woke up with sore legs, arms and back. That's what happens when you run and play frisbee for 4 hours. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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10 easy miles in the morning. Mostly in the 7:15-7:30 pace range.
I think that I need to try to get my easy runs in the 6:45-7:15 pace range. In the past I tried to do them all at about 6:30, but I wore myself out and couldn't put in good speedwork. Recently I think I have been closer to 8:00, sometimes faster, probably slower sometimes, usually out of laziness rather then necessity. I think I feel better after the slightly faster runs.
PM: Added 5 more miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
|
AM: Was supposed to get up and do my weekly tempo run. Decided to stay in bed until Jonah woke up, which usually happens about the time I up going to get up anyway. He didn't wake up, so I ended up squeezing in 4 miles.
PM: Did the rest of my run. 2 mile warmup then 4 mile tempo run on the track. 22:47 (5:33, 5:38, 5:50, 5:47). Clearly did the dirst mile too fast which hurt me later. Wanted to quit after 2 miles, but convinced myself to do one more quarter 4 times. Then figured I could hang on for one more mile. Actually managed to increase the pace slightly after the mid-run slowdown. I think that this is the fastest tempo run that I have done on the track.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in the morning probably around 7:00-7:15 pace. I might have to break out the Garmin for more of my runs so that I can actually know how fast I am going. The problem is that if I know, I usually end up pushing the pace too hard. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
|
AM: slept in and only had time for 4 miles
PM: 7 miles with 6x800 on track. 90 degrees with 20-25 MPH crosswinds. Originally wanted to try to do a sub-5 mile. When I hit 800 in 2:32 decided to quit before I ruined my workout. Times 2:32, 2:43, 2:40, 2:38, 2:41, 2:45. Was going to quit at four, but felt good at the end of a cooldown lap so I did a couple more. Pretty good showing considering the conditions. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I have stooped to a new low. I actually got up this morning at 4:45 to go running in the rain. I had to be to work an hour earlier than usual, so I had to start running an hour earlier also. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Decided to sleep in rather than do the planned 20 miler. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles. This included a 15 minute under an overpass while a huge storm went through. Saw about 30 sheets of plywood fly off the top of a 25 story building unter construction. Marie was not very happy with me for not checking the weather before I went out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 3.00 | 0.00 | 20.00 |
|
AM: 10 easy miles
PM: 3 mile tempo run on the track 16:51. (5:31, 5:39, 5:41) Had to quit to go to the bathroom. Much of the time I had to share the track with a bunck of football playing kids doing the occasional single lap. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10 easy miles in the morning, then 10 more a couple hours later as I was waiting for my room at work to be remodeled. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 1.50 | 0.00 | 10.00 |
| Supposed to be all easy miles, but a fellow blogger went by me and I tried to catch him. Turned out he was doing about 5:40 pace. It took me a while to realize that I was not going to catch up to him. Then I just folloed for a while. Probably shouldn't have since I have a race tomorrow. | |
| | Race: |
Jim Gibbons 5K (3.1 Miles) 00:17:06, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 3.10 | 14.00 |
|
AM: 5 easy miles
PM: Jim Gibbons 5K. This was one of those lucky days when I get to race on a weekday. That is one of the advantages of living in a big city. There are so many races that they spill over into the week sometimes.
The race was start was live on TV. This meant a lot of people trying to be up front, most of whom did not belong. Additionally that tried to squeeze about a thousand of us through a start corral only about 12 feet wide. I was expecting a live TV trampling, but I think it went off OK.
At the start 7 guys took off at sub-5 pace. Then there were about 5 of us at my pace. We went through the mile in 5:20. I felt really good.
About 1.25 into the race the other guys slowed so I pulled away. I was wearing my garmin which told me I was even slowing a bit. I've decided I really like the info it gives during races. From then on I was on my own. Mile 2: 5:30.
Started slowing a bit more on mile 3. One of the guys form the front pack dropped a little, but he never got gloser than about 50 yards. It was just me and Garmin trying to hold a good pace. Mile 3: 5:40. 0.1 in 36. Total 17:06.
I am fairly pleased with the effort. Dropped 24 seconds off of my time from last year. 80 degrees and sunny with a little wind.
I really believe that I am capable of a 16:30 5K. One of these days I will accomplish it. Probably with a appropriate taper and good weather. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| All easy. Not even remotely sore from yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Made another attempt at taking Jonah out in the jogging stroller. We finally succeeded. 10 miles without crying. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Jonah in the stroller. Really should have done a long run, but decided to sleep in instead. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: 10 easy miles
PM: 5 with Jonah and the stroller. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 3.00 | 20.00 |
|
AM: 4 mile warmup. Then mile repeats. Aiming for 5:20 pace. First in 5:17. Felt fairly easy. 800 jog rest. 2nd one in 5:20 strarted do feel tough. Fell apart on the last half of the third one 5:29 (79, 82, 83, 85). Overall a good workout. Better than previous mile repeats. My quads did feel like they were giving out on the final repeat, I think this may be due to the recent stroller pushing endeavors.
PM: 10 easy |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 by myself, 6 with Jonah in the stroller. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 2.50 | 0.00 | 16.00 |
|
AM: 10 miles. Tried to do a tempo run on the track. After a 87 second first lap I quit. Did a slow lap and managed an 85.5 on the second. Called the workout off. Figured there was no point in trying to do a few miles at 5:40 pace when I couldn't even hold that pace for one lap.
PM: Tried again. Did 6 miles with a 2 mile tempo run in 11:14 (5:35, 5:39). Quit when the pace started to drop precipitiously. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles with Jonah in the stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
4.5 miles to the field with Jonah in the stroller. Followed by some frisbee. And a run home without the boy. I didn't forget him, he went home with Marie.
I decided to wear the Garmin for a while to see what actually happens during a frisbee game. I averaged a 12:50 pace and a heart rate of 136 with 90% of the time above 120. The 12:50 is rather meaningless because much of the time I was probably running distances too short for the Garmin to measure. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles this morning with Jonah in the stroller. I was feeling pretty good and actually managed to average a 6:45 pace according to the contraption on the stroller. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM: 10 miles with a 3 mile tempo rn on the track. 16:55 (5:37, 5:37, 5:40). This hurt way more than it should have, especially the last mile. Yesterday's hard run with the stroller may have taken too much out of me for an easy day. Alternatively, I haven't slept very well for the last few nights. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10+10, AM with the stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
|
AM: 5 miles with Jonah in the stroller. It is a windy day and for half of this run I was struggling to keep the pace above 10:00/mile.
PM: 15 miles with a 6 mile marathon pace run. I did the tough part with the wind at my back in 34:20 (about 5:45 pace). I am hoping that this is equal to 5:54 pace without the wind. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 wiles with Jonah in the stroller. I have been doing a large percentage of my running this way. Hopefully it is not hurting me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
AM: 10 with Jonah in the stroller
PM: 10 more by myself. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with the stroller. Very slow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
|
Run #1: 10 miles with 4 mile tempo run on the track 22:37 (5:32, 5:35, 5:44, 5:46). This is about 10 seconds better than the best previous effort this year despite 80 degree temperatures, 80% humidity, and some wind.
Run #2: 5 more miles a few miles later |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: 10 easy miles
PM: 5 miles with Jonah in the stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
|
Run #1: 5 miles with thestroller, about 2PM
Run #2: 8 miles with 12x400. First in 73 seconds, all the rest in 74-75 seconds. Nice workout for me. I don't have much pure speed so this is a good showing. Haven't done this many quarters this fast since about 1999 when I did 19 with Sasha, although I think that workout might not have been fully legitimate because we did them all on the downslope of the provo river trail. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 6+10 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.50 | 0.00 | 0.00 | 10.00 |
| Did what I call an evaluation run. 3.5 miles on the track following my heart rate. 800 at 150, 800 at 155...all the way to 180. Did it in 22:35. Not good. This is about 30 seconds than similar efforts from about a year ago. I have several theories, none of which involve being in worse condition that last year. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got up early with the hopes of putting in a 20-miler. Sereios thunderstorms wre passing through so I went back to bed for a couple hours. This of course meant taking a zero for the dayt because I am currently finishing up a 12 hour work shift that will not be followed by running. I needed a day off anyway. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 1.50 | 0.00 | 0.00 | 20.00 |
|
I actually pulled myself out of be this morning in order to put in a 20-miler before starting another 12 hour shift at 8 AM. I'm kinda proud of myself.
Felt really good so I pushed the pace. I was also in a hurry so that I would get to work on time. Ended up doing the 18 mile measured portion of the run in 1:52:27 = 6:15 average pace. Even though this is the official measured lakefront course that thousands of people run on every weekend I have my suspicions that several of the 0.5 mile sections are a little short. I think that I was really closer to 6:20 pace.
Out in 57:23 (6:22), back in 55:04 (6:07). Pushed it to marathon pace for the last 1.5 (5:47 pace).
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sore from yesterday. I need to do more long runs. My body is in good enough condition to easily put out the effort to run 20 fast miles, but it is a stress that my body is not accostomed to recovering from. It might take a few days. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: 10 miles, still slow and kinda sore.
PM: 5 more miles because I had about an hour between finishing my normal work and starting a few hours of call. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 5+8 |
| | Race: |
5K for the Kiids (3.1 Miles) 00:17:13, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 3.10 | 15.00 |
| report to follow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| This was supposed to be a 10 milre run, but I got lost and ended up doing 21. Was in Michigan visiting the in-laws. Next time I will remember to wear my Garmin when out of town. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| AM: 5 PM: 5 with 1 mile in 5:38. Planned on a tempo run, but just didn't feel up to it. Still a little off from the long run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
|
AM: 8 easy miles
PM: track workout. I was planning on meeting up at the track with a guy I met a couple weeks ago and do whatever workout he had planned. He never showed up. I decided to go with 6x800. First 800 in 2:31 which is really fast for me. I felt easy, so I decided to call off the planned workout and try something else.
Decided to go for my record in the mile. The old record of 5:02 stands form high school. It's soft, but I've still never managed to break it. First lap 71.0. Bad move, too fast, probably ruined the whole effort. Next lap: 75.0. Big slowdown, but 2:26 may still be my fastest 800 ever. 3rd lap: 76.6. Last lap a painful 76.5. Total 4:59.2. New PR. Not bad considering the 80 degree weather, moderate winds and a few peolpe on the track who didn't understand general track etiquitte. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 5.00 | 0.00 | 18.00 |
| AM: 9 easy miles with Jonah in the stroller. PM: 9 miles with tempo run. Decided I wanted to try to break my 8K PR which is a soft 28:17. I've done about 4 official 8K's, but never had a great race, so this is wimpy PR. Only about 5:40 pace. Mile 1: 5:30. Awfuly fast, but not terrible. Mile 2: 5:29. Definately too fast, but at least I've created a 20 second cushion for the inevitible slowdown. Mile 3 is where I usually start to slow on my tempo runs, but the pace only dropped to 5:33. In fact I went through 5K somewere around 17:10 which is a few seconds faster than my race last week. Mile 4: 5:38. I'm not sure that I have ever run a sub 5:40 mile this deep into any workout or race. Mile 5: managed a 5:40 helped by an 83 secong last quarter. Total 27:50, a PR by almost 30 seconds. Just like yesterday this was done in a relatively humid 80 degrees with a decent wind. 10-15 MPH range. 2 days, 2 PR's. I won't be extending the streak as I don't have any other soft PR's. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| 5+8, 6 miles in 35:07 on the track felt relatively easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| At 5 AM in a big downpour. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 23 mile long run. Averaged 6:38 pace according to garmin which had me at 0.25 less than the measured course, which I have always suspected is about that short. Finishe dwith 1.5 miles at about 5:52 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6+4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 3.10 | 0.00 | 10.00 |
| 5 k tempo with stroller in about 17:50. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 7+10, PM with stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 6 miles on track in 35:08. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 1.25 | 11.00 |
|
6+5
PM was track workout - mile in 5:18, quarter in 81, too tired so I quit. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 2.00 | 14.00 |
|
4+10
PM- 10 x 50 second hill repeats. This is the biggest hill I can find, but it is only about a 30 foot elevation rise over about 250 yards. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9+5, PM with stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| with stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| Long run. 20 miles. Didn't feel especially good today, probably from too much recent running with the stroller which seems to wear me out. Didn't have the energy to speed up on the second half of the run, but did manage the last 3 miles at an average pace around 6:00. Averaged 6:26 for the whole run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Race: |
Crim 10 miler (10 Miles) 01:00:51, Place overall: 73 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
|
Crim 10 Miler 1:00:51 (5:38, 11:44, 6:02, 6:08, 6:33, 6:04, 6:23, 6:08, 6:06). Not the best time due to hot and hilly conditions, neither of which I am well prepared for.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| with stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: 10 with 3 mile tempo on track in 17:42
PM: 5 with stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10+2 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| with stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles with a 2 miles tempo in 11:40. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
AM: 10 miles at 6:40 pace.
PM: 5 with Jonah in the stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 7.00 | 0.00 | 0.00 | 20.00 |
| 20 miler. 10 miles at 7:00 pace then 7 on the track in 41:12. Fairly close to 2:35 marathon pace. 3 mile cooldown. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5, PM with the stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 4+10. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
|
5 easy miles at lunchtime.
8 miles after work on the treadmill (rainy outside and I am not up to facing the elements). 5 miles in 28:00. 5:42, 5:39, 5:36, 5:33, 5:30. Probably equivalent to doing a 5:40-5:42 average pace outside. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
10+4
Got up and ran this morning before starting a 24 hour work shift. I was suprised that my legs were not that sore. Tempo runs on the treadmill usually really beat up my legs. Now, many hours later the soreness is coming. That is probably a bad sign. I might be in bad shape for a few days, but it doesn't really matter because I am starting a week of the night shift so my ruinning won't be very good anyway.
Actually, I just calculated that in the 7 day period beween 8 AM today and 8 AM next Friday I will be spending 98-100 hours in the hospital, assuming that I don't get stuck late for some reason. There's only 168 total hours in a week. That doesn't leave much time to do the important things in life, so my mileage will surely take a hit. It also does not bode well for the half marathon I am running next weekend. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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4+10.
I would like to somehow make it to 100 miles again this week. It is not very likely to happen. Actually it would be nearly impossible to work 100 hours, run 100 miles and still throw in some sort of mini taper for a half marathon. 80 is probably a more realistic goal, especially considering the high likelyhood of taking a goose egg or two. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 2.00 | 16.00 |
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10+6
6 on the treadmill in the evening with 4x800 at full speed (12 MPH - 5:00 pace). I'm not sure of the value of this workout. At this pace it really feels like I am being pulled by the machine. It was raining outside so I didn't feel like doing a speed workout outside. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 6+10 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
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24 miles. Average pace of 6:49. This is the longest training run I have ever done. It was also one of the toughest. The pace was a little slower than most of my long runs, but I was also working off of very limited sleep.
Wanted to do a couple miles at the end at marathon pace, but my body couldn't handle it.
I suppose this run was just a couple miles short of doing a 2:58 marathon. Also a few minutes longer than I hope to be running in October.
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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 |
| pretty tired from yesterday |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10+4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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With the stroller in an absolute downpour. It rained so hard I lost both of my contacts from the water flowing over my eyes, or maybe if was from the squinting and blinking. Not the brightest idea. It wasn't raining that hard when I left. Thankfully the rain cover kept him mostly dry.
Somehow managed to hit 100 this week and still have a mini taper for the half marathon tomorrow. I'm glad I didn't have big plans for the race because it looks like it is still going to be raining a lot tomorrow. Mostly just a glorified training run. |
| | Race: |
Chicago Half Marathon (13.1 Miles) 01:18:26, Place overall: 30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 13.10 | 0.00 | 0.00 | 21.00 |
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I wrote a nice long summary, but my wife erased it, so I will just say I did this as a maraton simulation after a 6 mile warmup. Lots and lots of rain.
Maybe I'll write it again. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 7+4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10+5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 1.50 | 0.00 | 16.00 |
| 10+6, AM with 1.5 at tempo pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 10+10 |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 2 mempo mile in 5:40, 5:59 |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 4x800 on roads, 2:35, 2:35, 2:37, 2:42. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
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21 mile run. Along country roads in Boise.
Did the first 11 miles at an average pace of 6:58. On the return trip I started gradually picking up the pace and finished with miles something like 6:40, 6:30, 6:20, 6:10, 6:08, 5:58, 5:59, 6:00. 2 mile cooldown at 7:30 pace. Average 6:45 over the entire run.
Took a gel halfway through the run, but was otherwise without any nutrition or water. This is not like my usual long runs where there are usually several gatorade stations set up along the lake on weekend mornings. This is one of the few things that I will miss when I move away from Chicago. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running, on a plane most of the day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 |
| with stroller about 7:00 pace. I really should have done speeedwork instead. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| yesterdays run left me tired. I have to remember not to run that fast with the stroller. It takes a lot out of me and probably does not have much of a useful benefit. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
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6 miles with 4x400 on track in about 77 seconds each. Never got into a good rhythym.
I am way behing on my entries, I was out of town and lazy, I will have to go back and enter the data.
I was intending to shorten my normal 3 week taper into 2 weeks this time around, but it appears I still managed a 3 weeker somehow. Maybe next time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8+4 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with 6 on track in 35:09. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| On treadmill because it was raining outside. 5 miles with 2x1 mile at 5:52 marathon pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| 5 x 1 minute hard. Pushing the stroller. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Race: |
Chicago Marathon (26.2 Miles) 02:39:14, Place overall: 91 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Even though I don't need them, I'm going to start out with 2 very legimitae excuses.
#1: Weather. Way too hot...again. Not as bad as last year, but it was still close to 70 at the start and 80 by the finish. Throw in some humidity and it was far from ideal runing conditions.
#2: Work. Friday I had extremely bad luck at work. Another resident called in sick friday so I got stuck doing his rotation which required an 11 hour shift, most of in on my feet wearing 15 pounds of lead. As was still at work at 7:30 PM when I discoved that the resident assigned to the overnight shift has to go to the ER. Sadly, I was the on-call backup and I got stuck covering her shift. Tried to get out of it with no luck. Thus I did 24 hours of work, finishing 24 hours before the marathon. This really affected my carbo load becuare my diet Friday was terrible and hater a few hours of sleep saturday I only had wbout 8 wakeful hours on Saturday.
On to the race report.
Got to the race by train, arriving abut an hour before the race. One of the downsides of a mega-marathon is that I required much of this hour to walk aroung to check gear, find a bathroom (fence) and get to the starting corral. Because of the above excuses I had the plan that I would drop out after 6-8 miles if it was obvious that I was in for a bad day. Thankfully I didn't need to.
The elites started 4:50 before everyone else and it took me about 10 seconds to cross the line so I had to do 5 minutes of math everytime I saw an official clock.
I didn't have a very firm goal before the race dure to the situation. I would like to run a 2:35, but that seemed doubtful. 2:37 seemed difficult. Anthing under my PR of 2:39:45 would be great.
Mile 1: I was behing abut a thoudand people at the start so I saw a lot of traffic. Didn't waste a lot of energy swerving and settled for a 6:02 first mile. Slowest mile until the end of the race.
Mile 2: Still a lot of traffic and way too many people to consider myself part of a group yet. 5:53.
Mile 3: Still passing a lot of people, but the crowds are thinning. The spectators are not thinning and I got a little too excited and ran a 5:48.
Mile 4: I'm now in a group with abut 5 other runners who seem to be running a good pace. 5:50
Mile 5: It's getting warm out there. I'm taking water/gatorade at every aid station, all 20 oof them. 5:49.
Mile 6: At this point last year I was already slowed down to about 6:20 pace. Not this year. 5:59. Not even close to feeling like dropping out, I feel great.
Mile 7: Had a bit of a conversation with another guy in the group that is 4-5 at this time. 3 of them are first timers from a local college aiming for a sub 2:40. I don't think they made it. 5:46, likely off a little based on the slower mile 6. In fact, I remember seeing two clocks at mile 7, I hit my watch at the second because the first would have been a 5:40 mile.
Mile 8. At this boint the course does a 180 and we head back into the wind. Not terrible, maybe 10 MPH, but still significant. I did very little running into the wind. I mostly drafted off of the college guys. 5:54.
Mile 9. More drafting. Still feeling great. 5:52.
Mile 10. 5:54. I've already seen a couple guys pull of to the side to stretch, vomit, etc. Not a good sing for them.
Mile 11: The two college guys that I are discussing that they are hurting a little and should probably slow down. We are about 30-40 yards behind the next group. There are still 2-3 miles headwind so I push the pace to catch the next group. 5:50.
Mile 12: Recovering from the last mile. Didn't hit my watch.
Mile 13: Headwind ends and it do a little side by side running with the guy that I will spend about 10 miles drafting off of. We never exchange words until the race is over. 11:54
Mile 14: I wrote my report for here and it got lost, so I will be brief. 5:52.
Mile 15: 5:54
Mile 16: 5:57
Mile 17: Somewhere aroud her a guy yelled out that we were in 97t place. I took that heresay as gospen and counted my place from then on, which provided some great inspiration. A topp 100 finish in Chicag owould be awesome. 5:58.
Mile 18: At this point my right hamstring strated hurting a little, not big deal...yet. 5:57.
Mile 19: 6:01
Mile 20. Lost the guy I was drafting off of. 6:05.
Mile 21: Starting to slow. 6:12.
Mile 22: Major sudden pain in the hamstring. I think it was cramping and I pulled it. From experience I know not to stretch unless absomutely necessary so I went on. 6:23.
Mile 23. I am hitting the wall. The lacck of cleep and heat are getting to me. 6:30.
Mile 24: This is where I knew my family would be which provided some much needed inspiration. 6:33.
Mile 25: Running as hard as I can, but the body is not cooperating. 6:35.
Mile 26. At the end of this mile there is a cruely placed overpass. Feels like a mountain. 7:04
Finish: Run as hard as I can, which is not very fast 1:32 (6:49 pace).
New PR by 30 seconds. 2:39:14. 91st place. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I guess it's time for some analysis.
This race stands as my first legitimate PR in 9 years at any distance. I have set other PR's in the last year or so, but they were all at distances that I never really had a good prior race.
I will take the PR at face value 2:39:14, but I know it is worth much more. I just don't know how much of an affect the 80 degree temperatures took. In true nerdlike fashion I did an analysis of the times of the top 100 runners in the race, looking at how much they slowed in the second half. Only about 10 ran a negative split and about 10 more were within a minute. Average and median times were about 5 minutes of positive split. I don't know what this would be under better conditions, but I am guessing closer to 2-3 minutes. I will have to look at that later. My inpression: the weather cost me probably 2 minutes. I have no way of knowing what the lack of sleep cost me. I am guessing 30-60 seconds, but I could be way off. Overall I think I put in a 2:36-2:37 equivalent performance.
Some good thoughts: I hit the half only 2:30 from my PR and feeling great. I was still at sub-2:35 pace through 20 miles.
I will have to attribute my positive results to increased mileage. I averaged about 85 MPW leading up to the race compared to about 75 in recent years.
I sacrificed some speedwork this year to put in the higher mileage. Probably not the best idea, but it worked and can/will be fixed in the future.
I had a couple niggles, but did not need to take any time off this year due to injury. Also, I haven't had to take more than 3 consecutive days off in over 4 years. I attribute this to consistancy and very gradual mileage increases. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles. The soreness is pretty much gone, but the painful hamstring still lingers a little. I am planning on giving myself a little bit of a break for the rest of the month and won't be pushing things too much so hopefully it will go away. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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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 |
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| | Race: |
Gargoyle Gallop (4.97 Miles) 00:31:25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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This race if purely for fun. I run it in an attempt to wind the fastest costumed runner division. In the previous two years I ran as a gargoyle, but this year I couldn't find my costume (I think I threw it away) so I had to make a 12th hour improvision and I ran dressed as a doctor. Not really much of a costume.
I made the mistake of wearing a stethoscope, which bounced on my chest for the first mile until I finally undid the safety pins holding it in place. Got pretty painful after a while.
I am really out of shape. Got triple chicked, but still managed to be the fastest idiot in a costume.
This race offers up a little prize money (100/50/25) which really brings out the big guns. Only about 200 people in the race, however at least 5 were under 26 minutes. I was probably around 15th.
This
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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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| | 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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For the last four weeks I have tried to ease back into my normal training schedule. I have failed. I am an all of nothing person. I just can't go halfway. I tried for 50 last week and managed 40. This week I am just going to jump back into things and aim for 70-80 miles. Hopefully I don't get injured.
I have also lacked the incentive to write on my blog since there isn't much to write about.
Things should change soon. |
| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the morning before work. | |
| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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 |
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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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| | 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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| | 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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| | 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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| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| I let myself get way behind on my blogging. I need to go back and catch up. I think I haven't posted in about 4 weeks. Running went well for the first 2 of those weeks, but then one day I aggravated the hamstring I pulled during the Chicago Marathon. Combining that with a cold a a week of the night shift resulted in me doing 35 miles in the last two weeks.Hopefully getting back into the flow now. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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 |
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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 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3248.25 | 107.30 | 94.90 | 54.75 | 3505.20 |
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