| 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 | | 151.25 | 49.40 | 200.65 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 10.00 | 15.00 |
| 5 junk miles 5 rhythm 5 race pace | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.00 | 9.50 |
| 6 800s at : 93 93 3:06 90 95 3:05 93 94 3:07 91 99 3:10 94 98 3:12 89 97 3:06 2.5 warmup, 2.5 cooldown, 200 between each 800 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 11.00 | 18.00 |
| 7 junk 6 rhythm 5 race pace (last 5) | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
| 3 1mile repeats with 200 recovery after 1st 2, 400 recovery after last 1:38 3:19 4:58 6:34 1:39 3:20 5:00 6:35 1:39 3:21 5:04 6:33 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 5.00 | 21.00 |
| 8 junk, 8 rhythm, 5 race pace (last 5) | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 2.00 | 8.50 |
| 400, 200, 200,400, 200,200,200,200,400,200,200,400 85,39,37,81,39,38,38,38,84,37,38,84 200 recoveries
complete exhaustion | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 20k race in 2 days | | Add Comment |
| | Race: |
Steilacoom Resolutions series-20K (12.4 Miles) 01:32:37, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 4.00 | 12.40 | 16.40 |
| did ok, left hamstring and calf sore last 3 miles? | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.25 | 0.00 | 0.25 |
| started out, left lateral calf sore/painful, tried to slowly warm it up, no good, was getting worse. Stopped and walked home, stretched. Unsure of damage? | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 3 1mile repeats 1 mile 1:43 3:29 5:14 6:57 2 mile 1:44 3:28 5:13 6:56 3 mile 1:45 3:29 5:14 6:54 Left calf still hurting, a lot by the end | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 151.25 | 49.40 | 200.65 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|