| 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 | | 45.50 | 87.05 | 132.55 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 2.25 | 9.00 |
| 2.5 mile warm-up 400 86 400 recovery 400 83 400 recovery 800 3:00 400 recovery 400 87 400 recovery 400 86 400 recovery 800 3:08 400 recovery 400 85 400 recovery 2.5 mile cool down
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
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1st 3.1 24:23:74 7:52 pace
2nd 3.1 21:43:56 7:00 pace
overall 46:07:30 7:26 pace
Recovery run, took it easy until last 2 miles, pushed last mile. Felt good | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| 1:38:34 8:13 pace Felt good first 5 miles, then really heavy legs. Lacking endurance from recent illness and having to take basically 3 weeks off. Need to build enduance again. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
| 1st 3.1 23:18:57 7:31 pace
2nd 3.1 20:49:29 6:43 pace overall: 44:07:86 7:07 pace Feeling better, getting stronger and better turnover, very cold out today, road frozen
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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1:44:21 8:42 pace
slow mileage build day
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 5.00 | 9.50 |
| 2.5 mile warm-up 800 94/92 400 recovery
400 87 400 recovery
400 89 400 recovery
400 85 400 recovery
400 86 400 recovery
800 90/94 400 recovery
400 85 400 recovery
400 82 400 recovery 2.5 mile pacing for cool down Felt good overall, increased distance in track work-out by 1/2 mile. Legs felt really good, feeling stronger and improved quality of pacing. Feeling like a breakthru is coming soon!!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
| 1st 3.1 21:50:30 7:02 pace 2nd 3.1 20:27 6:35 pace overall 42:17:69 6:49 pace Felt great, particularly at the start. Usually a little sluggist at start of run but took off with a good pace (7:10 1st mile) and was able to push past. My fastest 10k in 10 years!! | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 2:01:06 Helped my wife up her mileage today | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.75 | 5.50 | 10.25 |
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2.5 mile warmup 400 90 400 recovery
1200 4:39 91, 95, 93 400 recovery 400 92 400 recovery
400 89 400 recovery 400 89 400 recovery 800 3:09 93, 96 400 recovery 400 89 400 recovery 400 89 400 recovery 400 83 400 recovery 2.5 mile tempo run home Felt good today, just ending illness (again), was sluggish on 1200 and 800, 400 are feeling good. Goal was to hit 90 each lap, no faster, no slower.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
| 1st 3.1 21:45:47 7:01 pace 2nd 3.1 20:11:63 6:30 pace overall 41:57:10 6:46 pace Felt great, light mileage week | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| watch band broken, so not sure how fast. Pushed the pace though | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 5.50 | 10.00 |
| 2.5 mile warm-up 400 93 400 recovery 1600 92 95 95 98 6:16 400 recovery 400 90 400 recovery 400 88 400 recovery 800 89 91 3:00 400 recovery 400 84 400 recovery 400 84 400 recovery 400 79 (my PR) 400 recovery 2.5 mile run home
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| ran hard; felt sluggish. Left hamstring tight, left calf tight. no watch | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.00 | 16.00 |
| no watch, very tired at end | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 45.50 | 87.05 | 132.55 |
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