| 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 |
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Year: | 0.00 | | Asics Gel 3000 Lifetime Miles: | 21.35 |
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| | Slow miles | Fast miles | Total Distance | | 22.32 | 10.59 | 32.91 |
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| Ran marathon last sunday at 202 lbs. Today at 196.5 lbs. Will be 180 lbs May 3, 2009 for Eugene Marathon. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.31 | 0.00 | 3.31 |
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1st run since marathon 8 days ago 1st lap 1.10 miles 8:45:17 7:55 pace 2nd lap 1.10 miles 8:39:85 7:54 pace 3rd lap 1.11 miles 8:35:40 7:45 pace Overall 3.31 miles 26:00 7:51 average pace heavy rainfall but felt pretty good overall for 1st run after marathon in evening, went to YMCA for weight training, upper and lower body--1 hour
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| another 1.5 lbs!! | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.66 | 2.00 | 4.66 |
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Finally back to the track .75 mile warmup 8:41 pace .25 mile 1:33:15 6:10 pace .50 mile 3:10:80 6:21 pace .25 mile 1:37:55 6:27 pace .25 mile 1:25:75 5:47 pace .50 mile 3:21:06 6:43 pace .13 mile 36:95 4:41 pace .12 mile 37:13 5:20 pace .75 mile cool down 8:10 pace 200 meter recovery between each speed lap Felt ok 193lbs after Went to YMCA in evening and lifted upper and lower body | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.10 | 1.10 |
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Went to YMCA, lifted upper and lower body, 4 sets of 12 of everything, very fatigued last 2 reps of each Ran with dog in am | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.49 | 7.49 |
| 192.5 lbs prior to running this morning, 10 lbs lighter than last week Ran 7.49 miles in 59:52:54 which includes warm-up. Few miles sub 7:20, went out a little too fast, difficult at end but able to push through. Heel did not hurt!! Have to focus on driving right forefoot straight ahead and not toe out. Lighter weight easier to run for sure. Feeling strength gains from lifting already, little easier keeping upright and driving forward when running. Discipline Desire Determination | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.49 | 0.00 | 7.49 |
| 7.49 miles slow and steady 1:08 9:05 pace right distal quad tight | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.86 | 0.00 | 2.86 |
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2.86 miles--2 laps lap 1 1.43 miles 13:02:17 9:06 pace lap 2 1.43 miles 12:52:68 8:59 pace overall 2.86 miles 25:54 9:03 pace right medial knee pain (medial tibial plateau) likely due to open chain quad extension exercise recently started, only will do closed chain quad strengthening now Went to YMCA in evening, lifted upper and lower body, and did eliptical for 20 minutes | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 22.32 | 10.59 | 32.91 |
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