| 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 | | 41.75 | 91.47 | 133.22 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| 2 miles in 16:30
2 miles at 13:40 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.00 | 1.00 |
| 1 mile at race pace, marathon in 2 days | | Add Comment |
| | 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. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Recovery day | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Recovery Day--nutrition, fluids, massage | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| rode stationary bike 50 minutes, a lot of stretching | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 1.00 | 2.00 |
| 1 mile 9:30 1 mile 7:30 Recovery run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 3 miles 25:24:80 3 miles 22:31:64 | | Add Comment |
| | 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
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 6 hard miles, 45minutes | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| off day | | Add Comment |
| | 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!! | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
| Recovery run with friend and fellow marathoner Jim | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| day off, felt very fatigued today | | Add Comment |
| | 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 | | Add Comment |
| | 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 | | Add Comment |
| | 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.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.61 | 10.61 |
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1:16:39 7:13 pace Feel a little under the weather | | Add Comment |
| | 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!! | | Add Comment |
| | 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) | | Add Comment |
| | 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. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 41.75 | 91.47 | 133.22 |
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