| 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 | 18.00 | 74.34 | 92.34 |
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| 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 | Add Comment |
| 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 | Add Comment |
| 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 | Add Comment |
| 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. | Add Comment |
| 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!! | Add Comment |
| 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. | Add Comment |
| Slow miles | Fast miles | Total Distance | 2.00 | 0.00 | 2.00 |
| recovering from pulled r quad | Add Comment |
| 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 | Add Comment |
| 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. | Add Comment |
| Slow miles | Fast miles | Total Distance | 0.00 | 7.00 | 7.00 |
| 55 minutes Felt ill, legs tired. | Add Comment |
| 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) | Add Comment |
| Slow miles | Fast miles | Total Distance | 0.00 | 4.00 | 4.00 |
| 1st 2 miles: 15:37:48 2nd 2 miles 14:07:95 | Add Comment |
| Slow miles | Fast miles | Total Distance | 18.00 | 74.34 | 92.34 |
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