| Location: Steilacoom,WA,USA Member Since: Sep 30, 2007 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
18 marathons, PR 2:57 12th in age group (61st overall) Portland Marathon 2010 2:57 12th overall Capital City Marathon 2011 3:06 3rd in age group (17th overall) Capital City 1/2 Marathon 2012 1:26
Short-Term Running Goals: 5K 17:30 (PR 17:41) 10K 37:00 (PR 37:34) 13.1 1:23:00 (1:26 Capital City 1/2 5-20-12) 26.2 2:49:00 Long-Term Running Goals: keep enjoying running Personal: Physical Therapist, Married with 2 triathlete children Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Asics Gel 3000 Lifetime Miles: | 21.35 |
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| | Slow miles | Fast miles | Total Distance | | 43.35 | 12.50 | 55.85 |
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| Asics Gel 3000 Miles: 21.35 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| recovery run 8 min pace through park | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.00 | 3.00 |
| Treadmill at ymca 1 mile at 7:40 pace 1 mile at 6:00 pace 1/2 mile at 5:40 pace 1/2 mile at 6:00 pace 1/2 mile at 5:40 pace lifted upper body after
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles, 7:38 pace Very nice day, recovery run after speed work on TM | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 1 mile slow to warm-up before lifting upper body | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off, unfortunetly | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 3.00 | 17.00 |
| Ran with new friend (thanks to this blog!), overall pace 8:25, chit chat entire run until last 3 miles. Finished last 3 miles at 6:20 pace, 2 miles previous at 7:25 pace. Felt good but left side of hip and leg tight most entire run, no idea why. No knee or heel pain. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.28 | 0.00 | 3.28 |
| Slow recovery 3 loop course 1st 10:06 9:20 pace 2nd 9:34 8:47 pace 3rd 8:14 7:32 pace Good stretching after. Felt tight at beginning, then had to hold self back because was feeling really good.
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| Asics Gel 3000 Miles: 3.28 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.50 | 3.50 |
| From office around Ft Steilacoom Park-- 3.5 miles 6:54 pace Felt good, pretty cold out with fair amount of headwind |
| Asics Gel 3000 Miles: 3.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
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Morning: Snow again, ran with my dog
4 lap course lap 1 8:47 pace lap 2 8:11 pace lap 3 7:59 pace lap 4 7:37 pace Evening: Lifted upper body at YMCA then speedwork on treadmill for 3 miles total
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| Asics Gel 3000 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.57 | 0.00 | 5.57 |
| ran with dog, recovery run 1st 2.90mi 9:01 pace last 2.66mi 8:13 pace |
| Asics Gel 3000 Miles: 5.57 |
| | Comments(9) |
| | Slow miles | Fast miles | Total Distance | | 43.35 | 12.50 | 55.85 |
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| Asics Gel 3000 Miles: 21.35 |
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