| Location: Ammon,ID, Member Since: May 14, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Completed 9 marathons with mixed results. 3:38 being the best out of the 9. It's been several years since I have participated in a marathon. Priorities and health have played a roll with racing the last few years. Hoping to get out and participate and have some fun. Short-Term Running Goals: Really want to race again. 5k's to the marathon. Love to qualify to run Boston at some point. Long-Term Running Goals: Keep running and family balanced and be as fit as I can so I can run and play with the family. Personal: Happily married for some time......5 great kids that overachieve in whatever they choose to do.
Blog titile explanation: Been diagnosed with a brain tumor late 2013. With my lack of confidence in the medical field and just not feeling good about it......I will be running with my friend, "Tiny Tim" until further notice. Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1395.90 | 311.62 | 131.62 | 24.95 | 1864.09 |
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Speedstar 5 Asics Miles: 305.63 | Kayano 16 Miles: 229.25 | Pro Grid 2 Miles: 46.55 | Ravenna 3 Miles: 88.55 | Ravenna T Miles: 520.11 | Ravenna 2 Miles: 479.93 | Ravenna Miles: 27.00 | Pro Grid 2 Miles: 16.50 | Guide 5 Miles: 101.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 2.00 | 1.00 | 0.00 | 10.00 |
| Nice easy run on the tm this morning. The last three I picked the pace up a bit and finished strong for me. Good start to the week. The house is back to just the 4 of us now. Hilary is heading to BUYI to finish up her bachelors degree this semester and hopes to get into pharmacy afterwards. Things are certainly different. Happy New Year to all frb's |
Speedstar 5 Asics Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 4.15 | 5.00 | 0.00 | 10.65 |
| Son was home ill after school, so I ran on the tm while he watched Sponge Bob Square Pants. It was a pretty hard workout today. ( Not watching sponge bob but running ) Did some hill repeats... 1200 meter and 400 recovery (6 miles of hills)and then 4 @ 7:35. I'm tired! Received the travel plans from my sons Mission Home in Michigan today. Looking forward to April! |
Speedstar 5 Asics Miles: 10.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 2.10 | 4.00 | 0.00 | 6.10 |
| Short on time today so I ran a faster pace run on the TM. I am missing great weather but I have to put on different hats at different times so this is what I get. 4 miles at 6:50 and then the last 2 @ 7:30. Off I go to the church. |
Speedstar 5 Asics Miles: 6.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Took it real easy today. Snail pace for the run but I ran! Running with Sheridan tomorrow for a longer run. Hope that I am up for it. I have some tenderness from yesterdays workout....Time to start thinking of my racing plans and goals for the year...Gosh, maybe I just need to run one race....that would be a miracle. |
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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 |
| Legs are dead tired! Too much speed work or something. That sounds as good as anything. Slow miles and nothing special. Cut the run short due to just plain laziness. 10@ snail pace |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.45 | 0.00 | 0.00 | 8.45 |
| Much better run than yesterday. Ran with Sheridan up sunnyside and over to 1st and back to his place. Some phantom pains here and there so cut the run short to run another day! |
Speedstar 5 Asics Miles: 8.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.35 | 2.00 | 5.00 | 0.00 | 9.35 |
| Had a busy day and didn't get the run in till early evening. So it was the tm workout. Didn't know exactly what I was going to do till I warmed up. Legs felt good so I opted for a hill workout. After a mile warmup I set the incline at 4 and ran 400 meters and then 400 cool down but kept the pace the same which was 8:15. I did that for the rest of the run which was 8.35 miles. I guess that is a speed workout in disguise? Sure felt like it. Runners are funny, 9.35 miles for the run and I'm thinking 10 sounds some much better.......nah... I'm done!...Till tomorrow. |
Speedstar 5 Asics Miles: 9.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| Took the day off to finish up a class and get some things done around the house. Managed to get a run in late morning. Cool and cloudy out but ok for the second week of January. Just took it easy after the workout last night. Legs felt a bit sluggish today. I think that it was due more to the hour of last nights run and this mornings run. |
Speedstar 5 Asics Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Cool and clear this afternoon with temps around 25 with a slight breeze from the north. I dressed for it this time and had a nice run. I started out running 7:30's and that felt too slow but I stayed with it for most of the run. Towards the end I slowed a bit, but overall I felt pretty good and I had tights, shorts, two shirts, arm warmers, and a jaket on. Maybe if conditions were better I may have run faster longer??? |
Speedstar 5 Asics Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 1.15 | 0.00 | 8.15 |
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Pretty chilly today so tm miles. Took it easy.... Not much to report today. Off the rest of the week so hopefully between the two days I can get a long run in. |
Speedstar 5 Asics Miles: 8.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Up early and pretty cool outside so tm running it is. 10 easy miles in a comfortable basement with Hanna right beside me. I need to take her on a walk today. She is quite the lazy dog. I think I need to replace some of my running shirts. This tm running is killing them. Lots of sweat and stink running on the tm. Guess I will look into some orange shirts and see how they work for me. |
Speedstar 5 Asics Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.70 | 0.00 | 0.00 | 0.00 | 15.70 |
| Had a great run with Sheridan today. Started out with temps in the low 30's and I think that they stayed there for the majority of the run. Ran up in the foothills and over to Iona and back. Great company and run today. It has been sometime since I ran this distance. I felt like I could have gone some more but that is when you probably get an injury, so I am satisfied! |
Speedstar 5 Asics Miles: 15.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
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23 degrees and a cool breeze from the south this morning. Ran to work and when I arrived the boiler was down so there was no hot water...... Needless to say I showered and smelled okay. I'm still chilled at this hour....... Look forward to the run home...... maybe the hot shower too. 6 miles at 7:55 pace.
Ahhh! The hot shower felt so good. 6 miles home at 8:05. 25 degrees and very windy or breezy whichever you prefer. Don't know if I'm going to run back and forth from work the rest of the week unless it warms up. |
Speedstar 5 Asics Miles: 12.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 3.05 | 0.00 | 8.05 |
| Hill repeats today on the tm. Actually this was a run from H@#$! My legs are trashed. |
Speedstar 5 Asics Miles: 8.05 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10 and 1/4 recovery miles on the tm in the afternoon. Legs felt hammered all day long, but the run helped out a bunch. These were pretty slow miles so I am not going to announce to the fast running blog what they were. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.05 | 1.00 | 0.00 | 0.00 | 8.05 |
| TM miles after work this afternoon. Legs felt much better and overall pace was around 8:05. This big storm rolled through and we got some rain out of it. Quite different for January.My daughter that lives in Moscow Idaho is trying to shovel herself out of 15 inches of that white stuff. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.05 | 0.00 | 0.00 | 0.00 | 18.05 |
| Kids were up at 5:30am to head to jumprope practice so I decided to get my run in early today. It was raining out so off to the tm. Watched "Bones" and "24" to help pass the time away. Run felt good overall. I missed yesterdays run so my legs should have felt good and refreshed. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| 10 easy miles on the tm after work. Nothing special just some easy miles @ 8:15 pace. Looks like winter is here. Snowy and cool! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Not much purpose in my run today. Just some easy miles with little excitement. Hanna just stared at me the whole time. Kinda made me nervous. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.20 | 0.00 | 7.00 | 0.00 | 8.20 |
| Ran with a purpose this evening. Half mile warmup and ran a bunch of hill repeats. It was good to get the legs moving and breathing hard. Hope that I'm not trashed tomorrow. I would like to get a midweek long run in, but we'll see how it goes. I would like to watch the Australian Open semis early this morning so I may not get a lot of rest. |
Speedstar 5 Asics Miles: 8.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Put in a big day at work and didn't make it home till 7pm. Ran on the tm at 8:15 avg pace for run. Going to start my long run early in the morning, but I am wondering if I will feel spent.....Wish I had some more time to recover. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I had to get the run in early due to a big day with the family. 5am run on the tm and I'm glad this run is over. Didn't have the mojo today, but I'm finished! Daughter and son are performing at ISU at halftime at the basketball game. My daughter came home yesterday and she has the lead role in the high school musical Oliver! We are so excited for her. Our son will be home a week before she performs, so it is a tender mercy. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 6.75 | 0.00 | 0.00 | 7.75 |
| Missed my run yesterday... Dang! Had just an hour to get a run in this afternoon. Felt good today, I'm sure it was the extra day off. Great weather today and hopefully the rest of the week. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 7.37 | 0.00 | 0.00 | 9.37 |
| Ran on the tm this afternoon. Some marathon pace miles with some hill work thrown in there at random. Life is good! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.54 | 0.00 | 0.00 | 0.00 | 9.54 |
| It was a nice day outside so what did I do......???? Fell asleep after work and had to run on the treadmill. House was too quiet! Couldn't help myself. Easy miles and looking forward to the long run tomorrow. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| Up at 5am to get this run out of the way. I have a full day of garb that needs my attention. I am not going to bore my fellow bloggers on the particulars, but lets just say a very busy day! Nothing special about this run...... just a nice easy long run. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| I mixed things up this week. I ran my long run on Friday. ( I usually run it on Saturday ) So with my legs a bit on the fatigue side I ventured out this afternoon on a sunny clear cool day. 1 mile to loosen up a bit and then ran some mpm. My legs are tired but I still finished ok. This was one of those workouts were you felt like you put something in the training bank. Hope to make some more deposits in the future. Overall a good week considering that I missed Mondays run. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.40 | 8.00 | 0.00 | 0.00 | 9.40 |
| Late run this evening on the tm. 1 mile warmup followed by 8@7:40 and then half mile cool down. Good run overall. Need to do some mile repeats sometime soon. |
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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 |
| Another late night run due to church obligations and a test that I passed but failed???? How do you do that??? I scored much lower on the test than I should have and yet passed with a B.....Back to the run. Easy miles on the tm with nothing special only that I feel pretty good right now. I have Thurs, Fri, and Sat off so I should get some good miles in the rest of the week. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| I'm sick of running in the evening! Started out doing hill repeats but bombed a quarter of the way through. No energy this evening at all. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.26 | 0.00 | 0.00 | 0.00 | 10.26 |
| 34 degrees and very little wind so I made it outside today. (so there IJR) 2nd day of not up on my game. Hope I am not coming down with something or maybe I'm just slow.... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.41 | 0.00 | 0.00 | 0.00 | 9.41 |
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Another crappy run this morning. No energy and legs feel dead! I'll do a short run tomorrow and call it a week and see what happens monday. 9.41 @ snail pace......Hope these last three runs have been for some good??? I sure as heck don't think so at the moment.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| Up early and down stairs on the tm. I have a full day so I needed to get this run out of the way. The past four days have been a challenge. Todays run was a bit better than yesterday......but not much. Hopefully a day of rest tomorrow will help next weeks training. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to go in and see what is going on with my neck and arm. My left arm has been hurting and goes numb once in a while. I have a slipped disk in my spine that is pinching a nerve that runs along the back and to the arm. Typically it shows up as neck pain. Hoping to recover quickly from this and get back to running. I fell asleep in a meeting and my head was just dangling straight down and I think that aggravated it some. I had been feeling like it was on the brink of something for a couple of weeks now, but only recently did it do my in. Ice and naproxen have been my diet as of late. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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It's been a few days!!! I had a migraine on Monday that turned into something strange Tue and Wed. Neck and upper back muscles were strained or something. I couldn't do much of anything the last couple of days. Its was good to get out this morning for a short run. Temps were on the cool side and just a slight breeze may it cold!
I'm thinking that the headache was stressed related and so was the strain in the neck and upper back. I tend to be pretty easy going but had some issues this past weekend that may have put me over the edge. So glad for running. Did some weight training after my run today and that felt great. I need to be more engaged in the whole body workout thing. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy miles on the treadmill.....nothing exciting. |
| 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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Had a rough week....if the muscle strain and headache weren't enough....Friday and Saturday had a fever of 102 and it got to the point that the tips of my hair ached! Forced myself to attend church and suffered through my normal day there. Hoping that tomorrow is a better day. Sleep has not come easy and the cold medication has just made me lucid so I can't think straight. Fevers gone and hope that it doesn't come back. Hope to be blogging of runs and adventures this next week.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One step forward and three back. I feel worse today than I did yesterday. I don't want to go to the doc but I might have to make a trip. I am not getting well at all. I don't miss work very often. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to go in and see what is going on with my neck and arm. My left arm has been hurting and goes numb once in a while. I have a slipped disk in my spine that is pinching a nerve that runs along the back and to the arm. Typically it shows up as neck pain. Hoping to recover quickly from this and get back to running. I fell asleep in a meeting and my head was just dangling straight down and I think that aggravated it some. I had been feeling like it was on the brink of something for a couple of weeks now, but only recently did it do my in. Ice and naproxen have been my diet as of late. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Don't want to bore everyone with the details......... still in recovery mode! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Met up with Sheridan and ran up 21 and down sunnyside. Good to be back running. Some stiffness in the neck and shoulder but for the most part I feel fine. Wondering how much fitness I've lost over the last couple of weeks. I'm such a slacker! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Had some in issues with my ITband this run and I am not too concerned about it. This happens when I take some time off and try to jump back in with mileage. We'll see how things play out monday. Glad to be running again.... |
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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 |
| 4 pain free miles this morning. Put the itband strap on and had no problems. This is usually the case when I have taken some time off. Just need to go easy for a while. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 50 and lots of wind this afternoon. Ran with my itband strap and felt fine. Just slowly building daily mileage. It's bringing some dark colored gunk in my lungs that I didn't fully get rid of from my cold that I had. Feels good to be coughing up some gubbers. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| Ran in the afternoon today with temps around 50 degrees and some wind. It was tolerable for the most part. It's nice to see warmer temps! I haven't been totally lazy the last couple of days. My neck has been a bit sore and I have been doing stretching and yoga. Wow, I said the y word. I have been doing some core work and some light lifting too. Hoping that I continue to mend. Strenghtening the core and upper body should help some. I am banking on that right now. |
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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 |
| It was a winter blizzard this morning so I opted for the treadmill. 5 easy miles and then some light weight lifting and stretching afterwards. Neck, shoulder, and arm area feel better than they have for a loooooong time. Hopefully good things to come! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Ran some hills repeats today. Still improving as far as my neck and shoulder issues. After 3 miles, my left arm starts aching and then goes numb........ weird! Doing weights and light stretching |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 2.50 | 0.00 | 0.00 | 5.50 |
| 60 degrees and very little wind, in other words in a grand day in eastern Idaho. Just think that a couple of days ago we had a blizzard. Did some hill work and felt pretty good for the most part. Nice to be running again. Shoulder and neck still hurt some..... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Nice morning for quick run. Miles felt good this morning, will add to the weekly total next week. Neck and shoulder pain are doing some better. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| Ran on a cool afternoon with some good ole Idaho wind. Got some good miles in except for the fact that my neck is in all sorts of discomfort. Pretty frustrating right now. Legs felt good and all. |
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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 |
| Just some easy miles after work this afternoon. Temps in the low 50's with just a little bit of a breeze. I need to go to a back quack to get this neck issue resolved. Just don't like to go to all that bother...... this has got to go |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Had to run late this evening on the tm. Easy miles but the legs feel good and fresh. Wish the neck felt like that.....blah blah blah |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.75 | 0.00 | 5.00 | 0.00 | 6.75 |
| Just a good ole temp run today. Felt good too! I have an appointment with a chiro and acupuncture dude tuesday. Hopefully things will be on the mend. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Got the run in before the wind came up. 50 pleasant degrees. Just slowly building the mileage back up. Slow and steady wins the race...... or atleast avoids an injury or two.. |
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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 |
| 48 degrees at noon with a very slight breeze from the north blowing quietly. Easy miles today and it was a good thing because the neck stiffened up a bunch after that. It seems like 6 to 9 miles is about all I can do before I have problems. Hoping for some good results tomorrow. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Wow, I actually paid someone to put me through that! He gave me strict orders to either lay down or just sit with good posture tonight. Apparently he doesn't want it to slip out the same day he put it back in. I don't want that either! I will run tomorrow and see how I feel. He did say that it was the most painful adjustment that he does.......ahhhh the things we go through. On a side note: my son who is serving in Michigan will be coming home 2 weeks from tomorrow! We are so excited to see him and see how his service has changed him. In his letters he has some reservations of coming home. That's always a good sign! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 5.75 | 0.00 | 5.75 |
| Did some circuit training today. Running 400's and then doing some weights. Overall feeling better. |
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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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Ran some easy miles this morning. Temps around 35 or so. Neck and back haven't felt this good in weeks. Hopefully I am over it for the most part.
Three more miles with lazy Hanna. Nice day!Temps in the 50's and very little wind. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy miles on a very sunny pleasant day. Temps in the low 70's and just a slight breeze. Need to go in for another adjustment . I took a couple of steps back today. Pretty sore again. I have been watching what I eat the last couple of weeks due to not as many miles running and I have dropped 5 lbs in 2 weeks without much effort. I am at 143 which is about my racing (whats that) weight. |
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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 |
| Another 6 miler today. These are a bit on the frustrating side! Really would like to go further but the neck just tightens up and that's all she wrote. Between biking to work and these short runs, I do feel like I am some what fit. Just doesn't feel the same as running 55 miles a week. Friday another adjustment and I will go from there. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Pretty windy and cool today...... maybe I am just a whimp, but I ran inside on the tm and incorporated some weight lifting while I ran. I guess you call it circuit trainng. I have some relief in my neck today. Tomorrow is the adjustment and hopefully I don't take a step in the wrong direction. Miles felt good today. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.45 | 0.00 | 0.00 | 0.00 | 9.45 |
| I've been waiting for this run for quite a while. Easy miles but oh they felt good! Very little neck pain today. Hopefully I can get into the 40's next week with the mileage. |
Speedstar 5 Asics Miles: 9.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Easy miles today on the tm. Got home late and needed to watch my son for a while so we watched Andy Griffith downstairs while I ran. Feeling better everyday. It's going to be a great week. My son gets home wednesday and my daughter is coming home from Moscow too. |
Speedstar 5 Asics Miles: 8.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Early morning miles on the tm. Felt really good this morning...... not getting too excited about it because it's probably due to the fact that my son is coming home that I haven't seen in two years........It will be fun to update the profile once he is home! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| Nice morning with just a nice breeze to keep it interesting. Steady improvements with the neck discomfort. Slow and steady wins the race? Guess we will see. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Great morning for a run. Temps around 45 to start with..... not sure what they were when I finished up. Ran up to the foothills and back home. Lots to do today. Everyone have a great weekend! |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles after work on a very warm day in April. 80 plus degrees! Whats up with that? |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| It was windy and rainy when I got home so I ran on the tm. Good miles today, but the neck is acting up once again. Time for another adjustment. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| Easy miles on the tm on a very cool windy April afternoon. Felt pretty good today. Neck pain is minimal but still there. Not sure if I want to go to the quack every week though.. |
| |
| 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 after work on a very nice day. Temps hovering in the low 50's with just a slight breeze. Ran up the foothills and back home. It's been a very long week. Looking forward to the Hillcrest musical tonight, Oliver..... my daughter is Oliver....go figure.... |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
|
Ran to work this morning with temps around 37 or so. Took the long route.... nice morning and legs felt good. Beautiful morning in Idaho.
Ran home on a blustery afternoon with temps around 55 plus with some wind. Not a lot of friendly people out today. Lots of motorists doing the honk and one finger wave... |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| Winds steady at 45 mph so I decided to run on the tm. Nothing to special about this, just getting the run in. Legs felt good and strong today. Would have been a great day if the wind would have stopped blowing ......... where have I heard that before??? |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| |
|
| 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 | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had a good week of running and my legs felt a bit tired so I opted for the bike this afternoon. 35 miles on a very nice day! Have a great weekend frb's | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.25 | 0.00 | 0.00 | 7.25 |
| Ran early on a very nice morning. Felt good and refreshed so I opted to ride the bike to work and then some. 25 miles total for the day on the bike. It's getting a bit warm already this year. We are expecting temps in the 80's this week. Maybe we can get away with planting the garden before memorial day...... |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| All excited about RLRF...... I am going to start monday and give it a whirl. My entries will be more detailed and that means everyone will know how slow I really am. Today I ran 6 x 800 repeats at 3:20 with a 400 recovery in between. Felt good today. Some of the workouts in the book look a bit intimidating to me..... | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
|
Enjoyed this morning's junk miles. Knowing that my time running junk miles is about to end, I feel a certain need to run a few of them before monday. Hanna ran 4 with me and then my son ran the last 3 and a quarter. What a grand day! |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.45 | 0.00 | 0.00 | 0.00 | 8.45 |
| Last easy run for a while. Starting monday it will be nothing but hard stuff....... Wondering what I got myself into. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.75 | 0.00 | 3.00 | 0.00 | 6.75 |
|
Date Run |
Mile |
Time |
HR |
|
Max HR |
1.5 |
Warm-Up |
|
|
|
1 |
6:18:00 |
|
|
|
|
1-1/2 Min. Recovery |
|
|
2 |
6:15:00 |
|
|
|
|
2 Min. Recovery |
|
|
3 |
6:19:00 |
|
|
|
1.5 |
Cool-Down |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
18:52:00 |
0 |
|
|
Pace |
6:17:20 |
|
Total Miles |
6.75 |
Hopefully this will be one of my slower workouts. My bodsy takes forever to get warmed up.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training today. 75 minutes of some pretty serious bicycling today. How does the wind blow against you both ways on a out and back course????Through some intervals in along the way for a good workout. Tomorrow is a tempo day with IJR. I will have my work cut out to keep up with him. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.15 | 1.00 | 2.00 | 0.00 | 6.15 |
|
So my legs felt like jelly this morning due to the hard cycling that I did yesterday. This run was more of a struggle than I thought but it is done and I am moving on. I am learning as I go with this rlrf program. As my cycling gets better I think that I will be able to keep turned up a notch.
Mile |
Time |
HR |
|
Max HR |
1 |
8:30:00 |
|
|
|
2 |
8:05:00 |
|
|
|
3 |
6:49:00 |
|
|
|
4 |
6:52:00 |
|
|
|
5 |
8:05:00 |
|
|
|
6 |
8:01:00 |
|
|
|
7 |
7:40:00 |
|
|
|
|
Cool-Down |
|
|
Total |
40:21:00 |
0 |
|
|
Pace |
8:04:12 |
|
|
|
Tempo Miles |
13:41:00 |
0 |
0% |
0 |
Pace |
6:50:30 |
|
|
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
|
Ran after work on the treadmill due to the rain and crappy weather that we are having. I had two days rest because of the cruddy weather and couldn't get on the bike. I hit the target and then some. First mile was a tad under, but it takes me a bit to get warmed up. Good run for me!
Mile |
Time |
HR |
|
|
1 |
8:03:00 |
|
|
|
2 |
7:52:00 |
|
|
|
3 |
7:53:00 |
|
|
|
4 |
7:52:00 |
|
|
|
5 |
7:49:00 |
|
|
|
6 |
7:48:00 |
|
|
|
7 |
7:48:00 |
|
|
|
8 |
7:45:00 |
|
|
|
9 |
7:49:00 |
|
|
|
10 |
7:46:00 |
|
|
|
11 |
7:47:00 |
|
|
|
12 |
7:42:00 |
|
|
|
13 |
7:34:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
101:28:00 |
0 |
|
|
Pace |
7:48:18 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: 13 miles @ 7:56 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
|
Week 2 of the RLRF program. Not sure how to take these monday workouts. Trying to figure how hard to go but still finish them. Saturdays run was just fine and I ran well below the targeted pace, but these intervals I fall well short of the range. Hopefully I will recover for Wednesday run. I sold my motorcycle today...... I'll be doing a bunch a cycling for now....which is a good thing.
Date Run |
Mile |
Time |
HR |
HR % |
Max HR |
1.5 |
Warm-Up |
|
|
|
0.5 |
0:03:10 |
|
|
|
0.2 |
2 Min. Recovery |
|
|
0.5 |
0:03:07 |
|
|
|
0.2 |
2 Min. Recovery |
|
|
0.5 |
0:03:06 |
|
|
|
0.2 |
2 Min. Recovery |
|
|
0.5 |
0:03:04 |
|
|
|
|
2 Min. Recovery |
|
|
2 |
Cool-Down |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
0:12:27 |
0 |
|
|
Avg. Time |
0:03:07 |
|
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 1 Mile Warm-up, Stretched, 4 x 800 @ 2:58, 2 Min. Recovery between each, 10 Min. Cool-Down. |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minutes of cycling at an avg of 19 miles per hour. Nice day for riding too! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
|
Still might run my tempo workout but I'm not holding my breath. Just finished a 65 minute bike ride and avg 19.4 mph. Legs feel a bit sluggish so I might wait and run tomorrow and then do a rest day and then the long run. Liking the flexiblity with the RLRF program... just hope that it gets results.
Felt like running this evening and so I did! It was dark so I opted for the tm and set the incline at 1 and away I went. Mile and a half warm up and then the scheduled tempo run. Felt pretty good considering I had a pretty good bike ride earlier in the day. 7:26 was the goal and I managed avg 7:13 for the tempo. I wish I could hit the mark on the intervals.... Oh well. See how the legs feel tomorrow.
Date Run |
Mile |
Time |
HR |
|
Max HR |
1.5 |
0:13:19 |
Warm-up |
|
1 |
0:07:18 |
|
|
|
2 |
0:07:16 |
|
|
|
3 |
0:07:15 |
|
|
|
4 |
0:07:11 |
|
|
|
5 |
0:07:07 |
|
|
|
1.5 |
0:10:11 |
Cool-down |
|
|
|
|
|
|
Total |
0:59:37 |
|
|
|
|
|
|
|
|
Tempo Miles |
0:36:07 |
|
|
|
Pace |
0:07:13 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: Tempo run - 1 Warm-up, Stretch, 5 @ 7:26 pace, 1 Cool-down |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
|
I thought I would have a better run this morning than I did. I finished, but it didn't feel very good. I had the idea to run this and then do the Skiller 5k which is a fundraiser scholarship run for a young man that passed away unexpectedly a few years ago. My legs felt like concrete after my run so I just helped out. Hoping that I have a good recovery day tomorrow.... Last weeks 13 miler at a faster pace was a breeze compared to this weeks run.
Date Run |
Mile |
Time |
HR |
|
|
1 |
8:01:00 |
|
|
|
2 |
8:02:00 |
|
|
|
3 |
7:59:00 |
|
|
|
4 |
8:03:00 |
|
|
|
5 |
7:59:00 |
|
|
|
6 |
8:07:00 |
|
|
|
7 |
8:07:00 |
|
|
|
8 |
8:08:00 |
|
|
|
9 |
8:06:00 |
|
|
|
10 |
8:00:00 |
|
|
|
11 |
8:07:00 |
|
|
|
12 |
8:11:00 |
|
|
|
13 |
8:07:00 |
|
|
|
14 |
8:05:00 |
|
|
|
15 |
8:10:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
121:12:00 |
0 |
|
|
Pace |
8:04:48 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: Long Run - 15 @ 8:11 Pace
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.75 | 7.75 |
|
Rode my bike to work and took it real easy due to my legs still feeling fatigued. Got home and checked email....(too busy at work for that) IJR checking up on me to see if I had ran......felt like lounging around and taking it easy.....managed to get out and run the 3rd week of the RFRL program that is kicking my butt. I hit most of the targets this go around. I was all over the place with the 600m but all in all I am happy with this. I have a lot of work to do though.....
Date Run |
Mile |
Time |
HR |
|
Max HR |
2 |
Warm-Up |
|
|
|
1200m |
4:27:00 |
|
|
|
200m |
Recovery |
|
|
|
1000m |
3:34:00 |
|
|
|
200m |
Recovery |
|
|
|
800m |
2:57:00 |
|
|
|
200m |
Recovery |
|
|
|
600m |
2:21:00 |
|
|
|
200m |
Recovery |
|
|
|
400m |
1:28:00 |
|
|
|
1.7 |
Cool-Down |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
12:26:00 |
0 |
|
|
|
|
|
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training today. Bike ride to and from work at a very hard pace. 1 hour total. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour a light spinning on the bike. Sons birthday today so I'll run the tempo run tomorrow. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 6.00 | 0.00 | 7.50 |
|
Nice day or rather morning for a run. Working a swing shift later today for a fellow worker. I looked at my schedule and was somewhat excited about this run. I opened up my spreadsheet and looked at the numbers and had to take a second look....IJR did such a great job with this, but I noticed I had 6 miles to record for the tempo run....what? I thought it was 5 so I thought I better run the 6. Well, I glanced over it too quickly, it was 5.... oh well I got an extra mile in tempo pace. I'm so studpid!
Date Run |
Mile |
Time |
HR |
|
Max HR |
1 |
Warm-up |
|
|
|
1 |
0:07:16 |
|
|
|
2 |
0:07:11 |
|
|
|
3 |
0:07:07 |
|
|
|
4 |
0:07:06 |
|
|
|
5 |
0:07:07 |
|
|
|
6 |
0:06:59 |
|
|
|
0.5 |
Cool-down |
|
|
|
Tempo Miles |
0:42:46 |
0 |
|
|
Pace |
0:07:08 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: Tempo Run - 1 Warm-Up, Stretch, 5 @ 7:15, 1 Cool-down |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
|
This weeks long run was much better than last weeks. Week three of RLRF is in the books. Looking forward to another week of this intense running?!!? After last weeks run I was wondering if my body was up to this. This weeks runs felt pretty good though I am tired, but it's a good tired. It's nice to have IJR suffering through with me. He just doesnt show up on time! I think that it's the time difference:)
Date Run |
Mile |
Time |
HR |
|
|
1 |
0:08:15 |
|
|
|
2 |
0:08:10 |
|
|
|
3 |
0:08:08 |
|
|
|
4 |
0:08:10 |
|
|
|
5 |
0:08:15 |
|
|
|
6 |
0:07:50 |
|
|
|
7 |
0:07:59 |
|
|
|
8 |
0:08:05 |
|
|
|
9 |
0:08:15 |
|
|
|
10 |
0:08:12 |
|
|
|
11 |
0:08:17 |
|
|
|
12 |
0:08:02 |
|
|
|
13 |
0:08:11 |
|
|
|
14 |
0:08:08 |
|
|
|
15 |
0:08:05 |
|
|
|
16 |
0:08:01 |
|
|
|
17 |
0:08:03 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
2:18:06 |
0 |
|
|
Pace |
0:08:07 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: Long Run - 17 Miles @ 8:11 |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 3.10 | 6.60 |
|
Had to run mondays run on tuesday.... funeral, work, and just totally drained from the day got to me. I feel like crawling under a rock some days..... The funeral was quite difficult. 34 year old mother of 2 young girls had too much to drink and jumped out of a car. The automobile was traveling 60 mph.....lots of tension between husband and her family...anyways back to the run today. I managed to complete another interval workout! That's always a great relief to me. Don't know if they are getting easier, but I am able to complete them and not be totally wiped out. Guess that is good news. I for the most part hit the goals, give or take a few seconds... Off work for the rest of the week! I need it!
I noticed that this workout called for 400m recovery between each 1000. When I set it up on my watch I set it for 200m recovery..... Dang.... not looking at the fine print.
Date Run |
Mile |
Time |
HR |
|
Pace |
2 |
Warm-Up |
|
|
8:30 |
1000m |
0:03:39 |
|
|
|
200m |
Recovery |
|
|
|
1000m |
0:03:40 |
|
|
|
200m |
Recovery |
|
|
|
1000m |
0:03:41 |
|
|
|
200m |
Recovery |
|
|
|
1000m |
0:03:39 |
|
|
|
200m |
Recovery |
|
|
|
1000m |
0:03:34 |
|
|
|
1 |
Cool-Down |
|
8:30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
0:18:13 |
0 |
|
|
Avg. Pace |
0:00:00 |
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down |
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 4.00 | 0.00 | 6.75 |
|
Stomach and headache forced me to run on the treadmill. Didn't want to get to far away from civilization.....hummmmm enough of that. Tough run considering how I felt. Hit the target right on the money though. Ran outside with Hannah (canine) for the cool down. I think some Coke is in order.... Wish I had felt better for this run....
Date Run |
Mile |
Time |
HR |
|
Elev. Change |
2 |
Warm-up |
|
|
|
1 |
0:06:59 |
|
|
|
2 |
0:07:02 |
|
|
|
3 |
0:06:59 |
|
|
|
4 |
0:06:58 |
|
|
|
|
|
|
|
|
|
|
|
|
|
0.75 |
Cool-down |
|
|
|
Total |
0:27:58 |
|
|
|
|
|
Total Miles |
|
Tempo Miles |
0:27:58 |
0 |
|
|
Pace |
0:07:00 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: Tempo Run - 1 Warm-Up, Stretch, 4 Miles @ 7:00 pace, 1 Miles Cool-Down
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Played some ultimate frisbee and ran my butt off...... not much for cross training! |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
|
Stomach still not up to much. Felt uncomfortable for most of the run. Considered stopping at 15 or so but decided to push through. I'm finished! Well, for this week.
Date Run |
Mile |
Time |
HR |
|
|
1 |
0:08:20 |
|
|
|
2 |
0:08:29 |
|
|
|
3 |
0:08:35 |
|
|
|
4 |
0:08:40 |
|
|
|
5 |
0:08:20 |
|
|
|
6 |
0:08:21 |
|
|
|
7 |
0:08:22 |
|
|
|
8 |
0:08:34 |
|
|
|
9 |
0:08:15 |
|
|
|
10 |
0:08:28 |
|
|
|
11 |
0:08:24 |
|
|
|
12 |
0:08:21 |
|
|
|
13 |
0:08:18 |
|
|
|
14 |
0:08;30 |
|
|
|
15 |
0:08:27 |
|
|
|
16 |
0:08:45 |
|
|
|
17 |
0:08:43 |
|
|
|
18 |
0:08:41 |
|
|
|
19 |
0:08:39 |
|
|
|
20 |
0:08:35 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
2:41:17 |
0 |
|
|
Pace |
0:08:04 |
|
|
|
Where Run |
Temperatureº - Weather Conditions |
Target: Long Run - 20 Miles @ 8:26
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.30 | 0.00 | 1.00 | 3.00 | 7.30 |
|
Mile repeats today which I totally bombed! My excuse.....more stomach issues.. Sounds good anyway. After the mile repeats, I was so disgusted that I ran 2x800 just because. I have hit a low the last couple or runs. Allergies or something....
Date Run |
Mile |
Time |
HR |
|
|
1.5 |
Warm-Up |
|
|
|
1600m |
0:06:15 |
|
|
|
1 Min |
Recovery |
|
|
|
1600m |
0:06:20 |
|
|
|
1 Min |
Recovery |
|
|
|
1600m |
0:06:20 |
|
|
|
1 Min |
Recovery |
|
|
|
1 |
Cool-Down |
|
|
|
800m |
0:03:05 |
|
|
|
200m |
|
|
|
|
800m |
0:03:02 |
|
|
|
1 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total |
0:18:55 |
0 |
|
|
Avg. Pace |
0:06:18 |
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down.
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Ran afterwork on a very pleasant day. I cheated on the RLRF program and cross trained today...... I ran....oops. Just felt like getting out and running. Started nice and slow at 8:40 and finished up at 7:38 for an avg of 8:10 for the run. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
|
Tempo run today. Felt ok for the most part. Trying to figure out when to do the long run. Picking up a motorcycle Saturday and then I need to finish a shift for a co worker. May try to do it tomorrow. Don't know how well I will run but I will give it a go! Real close to the target pace for this workout. Beat avg by 1 second!!!!
Having issues copying and pasting from the spreadsheet.
2 mile warm up
1 6:48
2 6:45
3 6:39
1 cool down
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 12.30 | 0.00 | 0.00 | 12.30 |
|
First run that I had to cut short with the RLRF Program. Between the family Suburban catching fire in Mesquite, and my daughter tearing her acl in her knee, I had other things on my mind than getting my long run in. This run was done on the tm due to our 14 year old Golden Retriever being ill and we are in the process of dealing with the fact that if she doesn't die shortly, we will have to put her down.....via vet. Three of the members of the family are in Long Beach at the National Jumprope Competition, so they are away from the difficulties of watching a dog suffer with old age. I have missed my wife this week due to the fact that she has been with the jumprope team helping and judging the competition. She is always a great support! My daughters knee has been a struggle. Her major is in Health Science with a minor in Dance. She had to medically drop out of these two classes due to her injury, and was all set to graduate this July so I'm not sure how this will all play.
Back to the run. This was a bummer that I couldn't finish this one. Felt the runners high for a change. avg pace for the run was at 8:01. Felt like I could keep up real easy and had plenty left in the tank. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 2.75 | 6.75 |
| |
Speedstar 5 Asics Miles: 6.75 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
|
Well, after a week of side effects from stupid medication, I fetl like running. Man, did it feel good. Won't go into any details...... its been miserable. Family is back from Long Beach and I have National Champion Jumproper once again. Great performance from her and team. After the family arrived home we had to deal with the 14 year old Golden Retriever. We had to put her down Tuesday. Sad... |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.37 | 0.00 | 7.37 |
|
Nice morning to get back on track from a pretty lousy week. Feeling better today and Saturdays run felt great to get back into things. Didn't quite hit all targets but I did have a week off and so I probably was off and sluggish?
Week - 11 |
Date Run |
Mile |
Time |
HR |
|
Max HR |
1.5 |
Warm-Up (8:03 pace) |
|
|
|
1200m |
0:04:40 |
|
|
|
2 Min |
Recovery (200 yard walk) |
|
|
|
1200m |
0:04:35 |
|
|
|
2 Min |
Recovery (200 yard walk) |
|
|
|
800m |
0:03:15 |
|
|
|
2 Min |
Recovery (200 yard walk) |
|
|
|
800m |
0:03:12 |
|
|
|
2 Min |
Recovery (200 yard walk) |
|
|
|
800m |
0:03:08 |
|
|
|
2 Min |
Recovery (200 yard walk) |
|
|
|
800m |
0:03:02 |
|
|
|
2 Min |
Recovery (200 yard walk) |
|
|
|
|
Cool-Down (9:04 pace) |
|
|
|
2 |
|
0 |
|
|
7.37 |
|
|
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 2 x 1200 @ 4:33 (6:04 pace), 4 x 800 @ 2:58 (5:56 pace), 2 Min. Recovery between each, 10 Min. Cool-down.
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.37 | 0.00 | 0.00 | 0.00 | 6.37 |
| Easy miles this morning. No bike ride today.....6.37 @ 8:12 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 5.00 | 0.00 | 6.50 |
| Tempo run this morning. 55 degrees and no wind. Perfect weather for a run or anything else..... 5 @ 7:08 avg for the run. Enjoy the 4th frb's |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.45 | 0.00 | 0.00 | 0.00 | 8.45 |
|
Well after 2 days of stomach virus or whatever you want to call it, I was able to run today. Ran up sunnyside road and back..... 650 elevation gain on a very warm afternoon. Pretty tired from not eating a whole lot....... water and gatorade......kinda like running a marathon.... |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 8.10 | 0.00 | 0.00 | 8.10 |
| Pretty warm out today and I didn't get through with work until late so I opted of for the tm. Avg. 7:50 for 8 miles. It was pretty warm in the basement too........ |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just some easy miles today trying to get some energy back after the stomach garb earlier this week. Felt real crappy at 5am this morning. Had planned on running with Sheridan at 6 but waited until 7:30 and roughed it out. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 4.00 | 7.50 |
|
Back to the grind with the RLRF Program. Today was a good workout for me. I just about hit all the goals. Didn't dread this workout for some reason. Some of the longer intervals kill me.....
Date Run |
Mile |
Time |
HR |
|
Max HR |
1.5 |
Warm-Up |
|
|
|
800m |
3:10:00 |
|
|
|
1:30 Min |
Recovery |
|
|
|
800m |
3:08:00 |
|
|
|
1:30 Min |
Recovery |
|
|
|
800m |
3:12:00 |
|
|
|
1:30 Min |
Recovery |
|
|
|
800m |
3:05:00 |
|
|
|
2:00 Min |
Recovery |
|
|
|
800m |
3:03:00 |
|
|
|
2:00 Min |
Recovery |
|
|
|
800m |
3:01:00 |
|
|
|
1:30 Min |
Recovery |
|
|
|
1.5 |
Cool-Down |
|
|
|
Avg Time |
3:06:30 |
0 |
|
|
|
|
|
Total Miles |
|
Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 6 x 800 @ 2:58 (5:56 pace), 1:30 Min. Recovery between each, 10 Min. Cool-down.
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.05 | 0.00 | 0.00 | 8.05 |
| No cross training today......(no bike ride, though I did ride my Harley Davidson Sportster)so I went for a nice run on a warm afternoon. 7 miles @ 8:20 and the last mile at 7:15 or so. Nothing to wild and crazy today....tempo run tomorrow:) |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 6.00 | 0.00 | 7.50 |
|
Tempo day......For the most part the run went very well. Warm outside at 84 or so and not much of a wind today.
Date Run |
Mile |
Time |
HR |
|
Max HR |
1.5 |
Warm-up |
|
|
|
1 |
7:10:00 |
|
|
|
2 |
7:15:00 |
|
|
|
3 |
7:04:00 |
|
|
|
4 |
7:02:00 |
|
|
|
5 |
7:06:00 |
|
|
|
6 |
6:55:00 |
|
|
|
|
Cool-Down |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tempo Miles |
42:32:00 |
0 |
|
|
Pace |
7:05:20 |
|
Total Miles |
|
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 1.10 | 0.00 | 0.00 | 7.10 |
| Easy miles after work on another very warm day. My daughter graduates from BYUI today!!! I believe she will be attending grad school somewhere. My other daughter will recieve her masters degree at U of I next week. Can you tell that I am a proud pop! |
Speedstar 5 Asics Miles: 7.10 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| No purpose really for this run..... just needed to get out and run. 10 easy miles up the foot hills and around. Pretty warm day, about 90 or so with very little wind. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
| Tempo run on the tm. Lucky to get this one in, my daughter had acl surgery today and spent a good share of the day with her. 1 mile warmup and 4 miles at around 7 min miles and 1 1/2 cool down. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
| Just some easy miles in the evening. Legs feel real tired..... think I need to get some more rest. Up pretty early the past week or two, I'm ready to sleep in till atleast 5:30am..... |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Don't know whats up, but this measly 5 mile run totally wiped me out........I did run it in 88 degree heat..... thats my excuse.. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.55 | 0.00 | 0.00 | 0.00 | 9.55 |
| I had planned to do a long run today. I believe that I am coming down with something. Didn't feel good at all but managed nearly ten miles. Need to rest........temps 56 degrees to start with...beautiful morning in Idaho |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 6.00 | 1.50 | 0.00 | 12.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 6.60 | 0.00 | 0.00 | 6.60 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.78 | 0.00 | 0.00 | 0.00 | 15.78 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
|
| 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 | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| Ran up sunnyside. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
Speedstar 5 Asics Miles: 8.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| |
|
| 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 | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy miles aroung the walkpath in Ammon. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Ran some hills during the evening when I thought it might be cooler.....Wrong |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles after work on a very pleasant day in Idaho.Hard to believe that August is on its way out. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| Three mile warmup and then a pretty hard 4 mile run. I was beginning to see little green men at 3 miles and at 4 a whole colony of grass colored dudes. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran on the tm today. Watched the Terry Fox story on Netflix. I remembered a little bit about that story when I was in high school. He attempted to run across Canada during the early summer and fall of 1980. He lost his leg due to cancer when he was 20 and wanted to do something to help fight cancer. He raised a ton of money and tragically lost his life to cancer before finishing his quest. He was a determined young man with a lot of will. Great story. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine easy miles afterwork today. Hope everyone had a good Pocatello Marathon Day! |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 3.55 | 0.00 | 10.05 |
|
45 degrees to start and 47 when I finished. Just some real easy miles this morning. Got a bunch of projects to finish.
Ran in the evening on the tm and listened to a lecture for my marketing class. Ran 3 and a half at 7:40 avg.... |
Ravenna T Miles: 3.55 | Ravenna 2 Miles: 6.50 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 2.10 | 0.00 | 0.00 | 7.10 |
|
Late evening run..... Had a major issue with my sprinkler system when I got home and needed to due some repairs.... everything is working...sprinkler system and running.. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Easy mile in the evening once again. Have the rest of the week off and moving a daughter to SLC so it might be a difficult weekend, depends on how nice she is these last couple of days. |
Speedstar 5 Asics Miles: 7.75 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| Nice afternoon.....not sure on the temps, but I believe it was around 60 to 65 degrees. Took Hanna out for the run and she is doing better. She is slowly getting her miles up. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| Easy warmup and then a pretty good tempo run. 6 miles @ 7:03 avg. Felt pretty good for the most part. Pretty nice morning too, temps in the low 50's. We appear to be heading to a great fall. |
Speedstar 5 Asics Miles: 7.75 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy miles in the evening. Sent my daughter off to SLC.....We had a nice evening last night though. Son, daughter, and my wife went to the fair last night and heard Heart rock Eastern Idaho! It was an excellent show. We all had a blast..... She start her new job on monday and hope everything goes well for her. You know..... you raise your kids so they will be independent.... and when they are your sad:( Whats up with that? |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I've been down with the flu all week:( | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| |
|
| 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 | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| |
|
| 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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Easy miles on a very cool afternoon. Looks like fall is here and summer is out of here. Going to see my granddaughter this weekend......can't wait! |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
|
Easy miles on a very nice fall afternoon. Pace felt good and relaxed......must have been the long weekend with the grandaughter. Hard to believe another year is closing. |
Speedstar 5 Asics Miles: 8.35 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 2.75 | 0.00 | 0.00 | 7.75 |
| Nice run afterwork on another pleasant fall afternoon. Suppose to be great weather all week! Avg pace 7:50 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Late evening run on the tm. Between the dentist and paying bills...it got late quick. Too bad...just a great evening..60 degrees and no wind. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 4.35 | 6.35 |
| Ran up in the foothills this afternoon on a nice fall day in Idaho. A couple of easy miles and 4 hard hill miles. Feel totally thrashed. What a nice feeling. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Some nice easy miles up the foothills on a cool fall day. Nothing to special, just getting in a good run in on a Saturday morning. |
Speedstar 5 Asics Miles: 10.60 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Late night run on the TM. Avg pace aroung 8 for the run. The Golden Retriever (Hanna) gets all excited when I get my running clothes on and head downstairs. She will run down the stairs and then flop down and fall asleep after about 20 minutes of intense viewing of my running form.... go figure. |
Speedstar 5 Asics Miles: 6.15 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.15 | 0.00 | 0.00 | 8.15 |
| Windy, rainy, and mild today....Lots of leaves and puddles to make it interesting. |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Late evening miles on the TM. Had a busy day and didn't get the run in till late. Bummer too, fall weather is great! Temps in the afternoon are just perfect. |
Speedstar 5 Asics Miles: 6.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Had the day off and enjoyed a very nice run in perfect conditions. 40 some odd degrees and no wind.....ran up the foothills and back for a even 8 miles at 7:40 pace. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 3.10 | 0.00 | 0.00 | 8.10 |
| Very cool morning for a fall run...30 some odd degrees and no wind. Had the arm warmers, tights, gloves, and a hat.......its coming! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Busy day! Left early to fish Henry's Lake and had a great time. Came home and did a few chores and then ran on the TM for 9 miles... I should sleep well tonight. |
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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 |
| Battled the elements today and won. Temps in the low 40's and rainy. 9 easy miles at 8:30 pace. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.15 | 0.00 | 0.00 | 9.15 |
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Didn't feel like braving the elements this afternoon. Coudy, rainy, and snowy today with temps in the high 30's maybe 40 degrees .....it was a typical October day in southeastern Idaho. Decent run for me today being that I ran 9 yesterday ....
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.10 | 0.00 | 0.00 | 8.10 |
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More miles on the TM due to a late day at work. Pretty crappy outside anyway so it was all for the best. Had some discomfort at the top of my right foot the last few days and so I tried an alternate way of lacing. It worked!!!!! No issues at all. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.10 | 0.00 | 0.00 | 8.10 |
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TM run today. Snowing today In Idaho Falls.......Too early! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| Tempo run today on the TM again.....tm again not the tempo run... Pretty cool outside and breezy at times. Temps should make it back into the 50's by Monday! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Ran after work today....temps around 30 degrees or so with no wind. Didn't warm up at all today. Good week getting back into running shape with mileage up over 50. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.80 | 0.00 | 0.00 | 9.80 |
| Good run on a late Monday evening on the mill. It sure is getting dark early.....Temps today approached 60 degrees so it was a bummer that I didn't get outside today. |
Speedstar 5 Asics Miles: 9.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| Nice run around the greenbelt. |
Speedstar 5 Asics Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Good run along the foothills on a very warm November afternoon. Better enjoy it because it's suppose to turn sour in a couple of days. Avg pace for the run 8:10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ten plus miles over hills today with temps in the low 60's. Good run overall but the legs felt a bit tired today. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Slow easy miles on the mill. Watched some 24 while I milled it out. Legs are beat.... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Just another 10 plus mile junk mile run today on the mill. Pretty crappy day out with snow and rain and very cool temps...... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
| Just a boring easy run on the tm after work. Pretty cool day and so I opted for comfort.... |
Speedstar 5 Asics Miles: 10.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.70 | 5.00 | 0.00 | 0.00 | 7.70 |
| Good run.....enough said. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Easy miles on a wet day....so wet that I ran on the TM. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.16 | 0.00 | 0.00 | 0.00 | 10.16 |
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Ran with Sheridan this morning. We ran east of Ammon along the foothills on a cool but very nice November day. Took it real easy and just caught up with the latest gossip. Thanks Sheridan for a great run this morning. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Ran in Moscow Idaho today. Nice day with temps in the 50's. Lots of hills and friendly motorists. College kids are gone for the week. |
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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 |
| Same route as yesterday, just took it real easy. Legs hammered. Moscow is awesome. |
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| 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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Travel day.....Good to be home. Long drive but well worth it. I'm going to sleep.zzzzzzzzzzzzzzzzzz |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on a pretty nice November afternoon. Rest of the family should be back later tonight. It will be good to get back at the routine things in life. avg pace for the run was aroung 8:20. Nothing special. Hoping to run Thursday with my daughter. Depends on how much we can get done tomorrow. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
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Nothing special....just trying to get the run in between chores. Blustery day.
Had a busy evening with church and what not....Ran a tempo run on the tm to unwind. Run felt good. Time to chill. |
Kayano 16 Miles: 8.00 | Ravenna T Miles: 4.00 |
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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 |
| Early morning miles on the TM. Needed to get these in early so I could help with dinner. Felt like sleeping in.....oh well, the sacrifice a runner makes. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| Ran up Sunnyside today. Good hill miles and it was a great day to be outside too. Avoided all the shoppers ....... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 4.15 | 0.00 | 0.00 | 10.15 |
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TM run late in the evening. Legs felt fresh ....probably due to the fact that I missed saturdays run. Hopefully this week will go well and wont have any zeros.... |
Speedstar 5 Asics Miles: 10.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 Easy miles on a nice but cool afternoon. Pretty sunny out and very little wind. Great weather for the end of November. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Had a nice run with Sheridan, (Summertime) on a nice 45 degree afternoon. We ran east of Ammon along the foothills. I need a new pair of shoes!!! Having some foot pains.....nothing severe, just time for some new treads. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.45 | 0.00 | 0.00 | 0.00 | 11.45 |
| Easy miles on probably the last good day for a while.... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 4.00 | 3.00 | 0.00 | 8.00 |
| I'm going to call this a tempo run.....1 mile warmup and then 7 at marathon pace to tempo run pace. Wanted to go longer but had a wedding to get to. Legs felt really good on this run. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.28 | 4.00 | 0.00 | 0.00 | 8.28 |
| Ran in shorts and a short sleeve shirt on December 1st today. Great weather....wind was a bit breezy. Had a busy day with church meetings and just got this run in between a couple of them. Reorganizing the stake leadership in our stake.... |
Speedstar 5 Asics Miles: 8.28 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 5.25 | 0.00 | 0.00 | 8.25 |
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Ran after work ......thats it. |
Speedstar 5 Asics Miles: 8.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Easy miles after work on a pleasant but cool day. Legs feel fresh and looking forward to a tempo run on Wednesday. |
Speedstar 5 Asics Miles: 10.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 2.00 | 3.25 | 0.00 | 10.25 |
| This was more of a progressive run than a tempo run. Started off easy and built to marathon pace....7:50 or so and then finished up at 6:30. Feel like I am coming down with something at the moment. Hopefully get a good 7 hours sleep and see what happens. |
Speedstar 5 Asics Miles: 10.25 |
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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 |
| Ten easy miles on the tm with worn out shoes and legs. Glad this one is over. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 4.15 | 0.00 | 0.00 | 9.15 |
| After the clinic last night at Teton Running, I decided to work on my turnover. Jeff Shadley gave some good instruction about working on form during the off season. Had a pleasant surprise when I arrived home......new shoes! Legs felt tired today and so this workout was a bit like yesterday. I have to work in the morning so I may opt for a low mileage day tomorrow and rest for the upcoming week. |
Speedstar 5 Asics Miles: 2.15 | Guide 5 Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| Ran after work on a very cool but nice day for December 8th. Legs felt much better today. Miles were not quite marathon pace but not a real easy pace either. Hoping to do some Christmas shopping this afternoon.........ya I know....it's not the 24th....I must be out of my mind. |
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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 |
| Ran to work this morning. Wow, it was a nasty run in...lots of black ice. It didn't appear to be bad from my bedroom window at 4am.....Glad I didn't ride my bike or motorcycle! |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| TM run with some pretty beat up legs....actually I think that I am coming down with the crud... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
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Speedstar 5 Asics Miles: 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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Speedstar 5 Asics Miles: 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 |
| TM miles.....Just not feeling on top of it the last couple of days... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
| What a difference a day makes. Felt really good this evening.......didn't feel worth a darn this morning.... Started out easy and then just felt like running at a good clip for me. 10 @ 7:40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.40 | 0.00 | 0.00 | 6.40 |
| Well, after a 10 hour day at church and finding nobody home, I decided to chill out and run downstairs on the tm. It helped! I feel better about things.....now to find my family... |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Winter has arrived in eastern Idaho....anyway that's my excuse for running on the tm this evening. I ran 10x800 with a 400m recovery. I hit these 800's anywhere from 3:12 to 3:23. Haven't mixed any real good speed work in a while and felt like this would be a good test. I was pleased for the most part. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Legs felt good today....considering my little 10x800 workout yesterday...pretty darn good... easy miles on the tm today. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 1.25 | 0.00 | 0.00 | 7.25 |
| Had some bad news yesterday. My wifes sister passed away in Pocatello. Great gal that has been wheelchair bound for 50 years. She came down with spinal meningitis at 3 years old and never recovered. She has blessed the lives of so many. Grateful to have known her these past 30 years. Had family and friends drop by this evening and this run was divided into 3 seperate runs. Friends gave me hugs in my sweaty running clothes. They are just great! I will have the opportunity to conduct the funeral this Saturday. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the tm |
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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 |
| Just some real easy miles after a big day with the funeral and all........looking forward to the sabbath... |
Speedstar 5 Asics Miles: 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 |
| Easy miles |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 4.45 | 0.00 | 0.00 | 6.45 |
| Catching up on my running bloggin thing.......Took Monday and Tuesday off and had a great time with family and friends. Grandaughter is here and is so much fun....Next year she will be pulling off the ornaments and driving Hanna (dog) crazy. Can't wait. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Ran some hill repeats on the tm this late morning. Cold and slick outside due to Idaho's winter. Thought I would play it safe today. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.65 | 2.00 | 0.00 | 0.00 | 7.65 |
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Last run of the year....TM run late afternoon...Now for a good night sleep. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1395.90 | 311.62 | 131.62 | 24.95 | 1864.09 |
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Speedstar 5 Asics Miles: 305.63 | Kayano 16 Miles: 229.25 | Pro Grid 2 Miles: 46.55 | Ravenna 3 Miles: 88.55 | Ravenna T Miles: 520.11 | Ravenna 2 Miles: 479.93 | Ravenna Miles: 27.00 | Pro Grid 2 Miles: 16.50 | Guide 5 Miles: 101.65 |
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