| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Asics Gel 3000 Lifetime Miles: | 21.35 |
|
| | Slow miles | Fast miles | Total Distance | | 105.25 | 264.86 | 370.11 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| 12 miles completed in 1 hour 26 minutes |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| 2 miles in 16:30
2 miles at 13:40 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.00 | 1.00 |
| 1 mile at race pace, marathon in 2 days |
| | Race: |
Portland Marathon (26.2 Miles) 03:55:19, Place overall: 1616 | | Slow miles | Fast miles | Total Distance | | 8.00 | 18.20 | 26.20 |
| Completed 11th marathon, got out of it what I put into it. Time to start pushing the pace. Plan on Eugene Marathon in May 2008. |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Recovery day |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Recovery Day--nutrition, fluids, massage |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| rode stationary bike 50 minutes, a lot of stretching |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 1.00 | 2.00 |
| 1 mile 9:30 1 mile 7:30 Recovery run |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 3 miles 25:24:80 3 miles 22:31:64 |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| Ran with my wife, she is now training for her 4th marathon. 6 slower miles then finished with 2 miles at 7:30 pace total time 1 hour 9 minutes
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 6 hard miles, 45minutes |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| off day |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| 2.5 mile warm-up 8 400's mixed with 8 slow 400 recovery 2.5 mile cool-down 800's: 89, 92, 87, 88, 89, 89, 89, 88 1st real speed/pace work ever!! |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
| Recovery run with friend and fellow marathoner Jim |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off, felt very fatigued today |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.00 | 16.00 |
| Fan 16 miles with Sim, he is training for marathon in Sac, CA 2nd of Dec. Felt heavy legs and pushed the pace, finished 2:04 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 42:30 6 miler 21:52:61 first 3 miles
20:38:27 last 3 miles |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| 2.5 mile warm up 400 84 800 89/91 (3:00) 400 84 400 86 800 91/101 (3:12) 400 84 2.5 mile cool down 400 recovery between each fast run Heavy legs today, ran too fast, too hard yesterday. Need to have recovery day before speed work day.
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.61 | 10.61 |
|
1:16:39 7:13 pace Feel a little under the weather |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 5.28 | 6.28 |
| total time 49:09:71 1st 3.170 miles in 22:27:22 7:04 pace ran into friend on during 4th mile, ran 1 mile at 13:00 pace last 2.114 in 13:42:49 6:28 pace Felt great today!! |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.63 | 6.63 |
| intermediate run today, have track workout tomorrow. Felt great!! 6.632 miles in 53:14 8:01 pace (was shooting for 8:00 pace) |
| | Slow miles | Fast miles | Total Distance | | 6.75 | 2.75 | 9.50 |
| 2.5 mile warm-up 400 91 800 3:08 (92/96) 400 89 800 3:07 (92/95)
400 89 1200 4:57 (96/102/98) 400 84 2.5 mile cool-down recovery 400 between each track segment (7) Learning pacing, had a lot left after 1200. Felt great overall, heavy legs now. |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
| 46:44 7:32 pace Felt great, GPS battery failed, so approximate with distance |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.00 | 14.00 |
| 7:04:20 7:26:21 average: 7:38 pace
7:51:18 7:19:13 7:41:72 7:51:03 7:44:16 7:44:14 7:47:56 7:56:19 7:58:44 7:40:51 7:47:79 7:08:45 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| 12 miles 1:41:48 intermediate recovery run, felt ok overall 8:29 pace
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.14 | 8.14 |
| Intermediate 8 miler at 7:47 pace 1st half 32:03:98 8:00 pace 2nd half 31:25:84 7:35 pace Felt great, did not push myself, have speed work on track tomorrow morning. |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| 99/95 800 3:14
86/96 800 3:02
93/97 800 3:10
95/99 800 3:14
94/98 800 3:12
92/98 800 3:10
Reason: strengthening Focus: Rhythm run Feeling mildly under the weather. Quads and hamstrings very tired after!!
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
| 1st 4 miles 7:37 pace recovery run, felt a lot of tightness and pain in right mid quads so slowed it down to 8:41 pace last 2 miles and stretched a lot. Having a lot of mid-quad pain. Going to take 3-5 days off to rest, stretch, anti-inflammatories, ice, massage. |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| recovering from pulled r quad |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 1st 3 miles 23:54:66 last 3 miles 23:39:41 Quad felt ok, slightly tight. left achilles tight |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
| 8 miles at 57:26:73 right quad felt good, left achilles felt fine. ill/under the weather so hard to breathe. |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
| 55 minutes Felt ill, legs tired. |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| back doing track work 8 400's felt great in quads, hamstrings, and calves. Still sick though, difficulty breathing 400 90 400 90 400 86 400 84 400 84 400 84 400 84 400 82 (PR)
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| 1st 2 miles: 15:37:48 2nd 2 miles 14:07:95 |
| | 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
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.20 | 6.20 |
|
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 |
| | 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. |
| | 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
|
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
1:44:21 8:42 pace
slow mileage build day
|
| | 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!!
|
| | 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!! |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 2:01:06 Helped my wife up her mileage today |
| | Slow miles | Fast miles | Total Distance | | 4.75 | 5.50 | 10.25 |
|
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.
|
| | 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 |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
| watch band broken, so not sure how fast. Pushed the pace though |
| | 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
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| ran hard; felt sluggish. Left hamstring tight, left calf tight. no watch |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.00 | 16.00 |
| no watch, very tired at end |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 105.25 | 264.86 | 370.11 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|