| Location: FL,United States Member Since: May 11, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 2000 Walt Disney World Marathon: 3:58:02
2000 Jacksonville Bank Marathon; 3:59:26
2005 Jacksonville Bank Marathon; 3:57:48
2009 Snickers Marathon Bar Marathon: 3:52:58
2010 Frankenfooter Half Marathon, 1:33:10 (PR)
2010 Spacecoast Marathon; 3:30:56 (PR, BQ) 2011 RAP River Run; 5K - 20:11 (PR)
Short-Term Running Goals:
- Run injury free
- Run higher milage
(40-60/wk) (50 - 70/wk)
- See my daughters (16 & 18) run the Disney Princess 1/2 Marathon
Qualify for Boston in next three attempts - Break 3:30
- Get Registered for Boston 2012 before it closes!!!
Long-Term Running Goals:
- Still running at 80
- One Ultra
- One Iron Man
- More running friends
- More life lessons while running, from running
Personal:
- Married 21 years
- Four childeren 2 girls, 2 boys
- Two Daughters at University of Florida
- Thinking Conservative Christian
- Guiness over anything I can see through
- Zac Brown Band
- Chick flicks with my wife & daughters
- Man movies with my sons
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 171.86 | 18.22 | 13.00 | 4.00 | 0.00 | 0.00 | 0.00 | 207.08 |
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| New Balance 1063 Red Miles: 50.91 | Ascics Speedstar Miles: 55.30 | New Balance Miles: 3.00 | Ascics Speedstar II Miles: 34.23 |
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| Night Sleep Time: 113.00 | Nap Time: 6.30 | Total Sleep Time: 119.30 | Weight: 176.83 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I'm back. Had a terrible summer for training. Very inconsistent mileage and had difficulty completing any run beyond 8 miles (the heat was terrible). But now I'm back. Challenge: Get ready for Tallahassee Marathon in 10 weeks. Today: Good run. Started in the high 8:40's stayed in the 8:30's much of the rest of the run. Felt good but tired at the end. Calves sore as I ran in some Brooks Pure Flow for the first time. Encouraged!
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| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 179.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Temp: 66°
Humidity: 80% Nice run. 7 miles, 8:12 avg. Will run slower tomorrow. Need to remember to be patient. I've still got 9 weeks ahead.
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 178.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.23 |
| Temp: 62 Humidity: 60% 9.23 miles solo. 8:40 Avg Ran easy. Tried to concentrate on form and think through all of the things I have to do today. 176 lbs. |
| New Balance 1063 Red Miles: 9.23 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Temp: 61 Humidity: 66% Distance: 8 miles; 7:57 avg. Tempo today. Ran mile warm up, 6 miles at pace, then a mile cool down. Splits: - 9:23
- 7:41
- 7:38
- 7:30
- 7:32
- 7:36
- 7:32
- 8:40
Felt encouraged that I can still run in the 7's. My workout was supposed to be at 7:51 pace but I was afraid I was going to slow so I kept speeding up. I need to stay patient even on my speed days and let the program do it's thing. |
| Ascics Speedstar Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.25 | Total Sleep Time: 7.25 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
| Temp: 66 Humidity: 65% Weight: 175 lbs Ran 7 easy. 1.00, or 8:34 avg |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rested |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Temp: Humidity: Weight: 178 15 miles, 2:04:19, or 8:17 avg. Ran hard the last 5 miles: Felt very strong on the end although I couldn't get it down into the low 7's. Just not there yet. |
| Ascics Speedstar Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.21 |
| Temp: Humidity: Dist. 9.21, 8:15 Avg Last two miles in the 7:40's. Felt good. Ran solo. |
| Night Sleep Time: 6.50 | Nap Time: 0.50 | Total Sleep Time: 7.00 | Weight: 178.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.29 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.29 |
| Temp: 63 Humidity: 78% Total Time: 1:20:20 8:42 Avg Kind of boring after Monday. Knew I needed to slow down and take advantage of potential fat burn. I keep reminding myself to be patient and stop trying to race to get to the race. I'm not in the shape I was two years ago so I keep feeling like I'm playing catch up. I've got to over come that feeling or I'm going to get injured. Will do 4x1600's tomorrow. Let's see how patient I'll run then!
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 178.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Temp: 65 Humidity: 99% Heat & humidity really make a difference. No comparison between today and last Wednesday. Still it felt good to run. I was bemoaning the fact that I had to run alone today. Running alone is not my favorite but speed work alone really sucks! I sent a text to my running buddies to that effect and hoped that someone would feel sorry for me... and it didn't work. Comfortable warm up mile, 8:40'ish. Did 4x1600 as follows: - 6:58
- 6:57
- 6:51
- 6:59
Did half mile jogs in between except for after the third mile where I walked a quarter and then ran. My schedule had me at 7:17. Once again, had I run the schedule I wouldn't have needed to walk after number three. Not sure if running faster than scheduled is any help. My mind says run the numbers. My heart says run as fast as you can and still feel good about it!
Just pumped up my mileage on the schedule. Let's see if I can keep it up.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up at 2 am, did data dump of all current projects, process improvement plans, and the read till almost 4 am. Never heard my 5:00 or 5:15 alarms. I guess I just needed the rest. Have a long day ahead with Sunday School Christmas dinner tonight. Won't be home till after 9:00. Will get a good night's sleep and run 9 in the morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.22 |
| Another short night's sleep. Got up around 2 something and read, worked on spreadsheets, paid bills, till about 5. Headed out for a very tired run but ran faster than I normally do on a tired morning. Temp was 53 degrees with 95% humidity. Felt cold the first half mile with arm warmers and a light, short sleeve shirt. Warmed up later and was comfortable the rest of the run. Total: 9.22 Time: 1:14:23 Avg. 8:04 Will do 16 - 20 tomorrow and get ready to break 60 miles next week!
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| New Balance 1063 Red Miles: 9.22 |
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| Night Sleep Time: 4.50 | Nap Time: 0.60 | Total Sleep Time: 5.10 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Went long today. Had 16 on my plan but a couple of the guys needed to go 20. I jumped in with them and was able to complete the 20 comfortably. Beautiful day. Very foggy which lifted slightly in by mid morning but kept the sun off of us and the temp cool. Ran with Greg & Ed. Took it out easy and then picked up the last several miles. Everyone seemed to feel confident, me especially as I haven't run farther than 15 miles in over two years.
Total: 20 Time: 2:51:09 Avg. 8:33
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| Ascics Speedstar Miles: 20.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.22 |
| 64 degrees, 98% humidity. It's not beginning to look like Christmas! It was another warm, moist, solo run to kick off the week. Now that my weekday runs are 9 miles/day, I've got to find some new routes. This one is getting painfully old. Greatful I could run though. Thankful I can run. Dist: 9.22 Time: 1:18:15 Avg: 8:29
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| New Balance 1063 Red Miles: 9.22 |
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| Night Sleep Time: 6.50 | Nap Time: 0.50 | Total Sleep Time: 7.00 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Time: 1:17:05 Avg: 8:29 Temp: 70 Humidity: 90% Easy 9. Solo. Right knee felt puffy and sore after the run. Need to watch this. Will take it easy and make sure it doesn't progress. 18 miles as of Tuesday. Not a bad start for the week.
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| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Never heard my alarm. I woke up about 2 am and couldn't get back to sleep. I read and ran spreadsheets till about 5 and slept until 8. Not a promising start for a training day. I'll take it easy and get back after it tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Had to get documents ready for attorney and accountant this morning so I skipped my run to finish that early. I started at 6:00 am and didn't complete until 3:30 pm. Ran in the rain tonight with Molly (daughter #2). What a blast!!! Jumped in puddles and laughed at how cool the rain looked as it came down sideways in sheets. We saw some incredible lighting and just pretty scenery with light rain in front of landscape lighting. It was 70'ish so temp was comfortable but the rain was coming from a front and it was freezing cold. Made it all the more fun. Definitely a night to remember.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.24 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.24 |
| Time: 1:17:30 Avg: 8:29 Temp: 53 Humidity: 63% Wind gusting to 20 knots. It felt cold this morning especially with the wind. I needed to get the run in as I missed Wednesday altogether and only did 3 last night. Way off pace for a 60 mile week. Will have to do 20 tomorrow just to hit 50. Trying to stay patient. No knee pain today. Will get a better night sleep tonight and go easy tomorrow.
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| New Balance 1063 Red Miles: 9.24 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 175.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Met Mark at Long Leaf and ran Aristida to Diane's house for a very much appreciated water/Gatorade stop. Got to the park at about 7 miles, grabbed a quick, short cup of coffee to warm up and then headed back out. It was probably the coldest day of the year (low 40's though it felt colder in the park). All water stations were dry so I picked a great day to run 20 miles without a water bottle. Mark and I left pavement at about mile 10 and ran off road for another 8 miles. I only fell once this time and that was because of an intentionally ignored lose shoe lace. I knew it was lose but it was so far down there I feared not being able to get back up if I stopped to tie it. I had a few moments to sit in the sand to think about that miscalculation. I pulled my dirty, sand filled, cotton gloves off, retied my shoes and got back up to finish the run. We kept most of the run at about an 8:50 pace but the last few miles took it down into the low 8's to high 7's (last mile was 7:28). Achilles felt weak and tender. Looked forward to the run ending and a chance to ice. We ended the morning with the gang at the Cuban Cafe with breakfast sandwiches and welcomed cups of hot coffee.Great day.
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| New Balance 1063 Red Miles: 9.00 | Ascics Speedstar II Miles: 20.00 |
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| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Achilles really tender. Wasn't sure I could finish the run. I will take tomorrow off and let it rest after some ice.
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| Night Sleep Time: 6.00 | Nap Time: 0.45 | Total Sleep Time: 6.45 | Weight: 177.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Merry Christmas. Celebrated the birth of God in flesh, Emmanuel, our Lord and Savior Jesus the Christ. What a powerful moment in eternity when Jesus, through whom all that was created was in fact created, put on flesh and blood and became one of us. To live and experience life in the self limiting form of humanity all so that one day we would crucify him. That is a love I will never understand but pray I can somehow live in my lifetime and share with as many people as possible. Blessed today to share Christmas day with family. Woke to a wonderful breakfast of cheese eggs, bacon, grits, and biscuits and gravy. We ate out on the pool deck in 70 degree weather and laughed at the fact that I had built a fire in the fireplace just to make it look more like December. Spent the rest of the day at Mimi's house with Brother/Sister in law and all of our gang. What a blessing. Chose not to run to give the Achilles another day of rest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Time: 36:09 Avg: 7:12 Skipped the past two days to rest and recover. My achilles has been bothering me and my right hip flexor began to hurt as well. Needed a day or two down time. This morning I wasn't sure what to do. Should I do an easy 9 or the tempo I missed yesterday. I dreaded the tempo. I dreaded the possibility that my achilles was still hurt. I decided to just go out and do the tempo and see how it felt. As usual I went out a little fast. My over all was supposed to be 7:51 for 6 miles with a mile warm up and mile cool down. My warm up mile was at my tempo pace and my next two miles were under 7. I decided to just go with the fast pace and do a 3-4 mile tempo and pick up a few easy miles tonight. I am pleasantly surprised to find I can still run sub 7 pace. It's been a long time since I've dipped down there. Nice to know I can still muster the speed. I look forward to Spring when I can run some shorter races and see what I've got. Splits today were: - 7:53
- 6:59
- 6:36
- 7:27 - kind of a recovery lap that sped back up to pace...
- 7:01
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| Ascics Speedstar II Miles: 5.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 177.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| New Balance 1063 Red Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 177.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.13 |
| Time: 1:42:46 Avg: 8:26
Temp: 70 Humidity: 100% It felt like Spring this morning. Ran shirtless for the first time in a couple of weeks. Mark, Eudair, and I ran from Long Leaf to the Park and I did another 5 to make 12 for the day. Had planned on going further but decided to keep it short and not press my luck on the Achilles. Ran back with Melony #3 and felt comfortable at 8:02 and 7:50 for the last two miles.
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| Ascics Speedstar Miles: 12.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.50 | Total Sleep Time: 5.50 | Weight: 177.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.23 |
| Camping at Ft DeSoto this weekend. Had a great a relaxing time. Monday will prove to be the only day of this week that I will run. Not the game plan just the way it turned out. No clock time today just a beautiful, cool (mid 60's), sunny day.
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| Ascics Speedstar II Miles: 9.23 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 178.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 171.86 | 18.22 | 13.00 | 4.00 | 0.00 | 0.00 | 0.00 | 207.08 |
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| New Balance 1063 Red Miles: 50.91 | Ascics Speedstar Miles: 55.30 | New Balance Miles: 3.00 | Ascics Speedstar II Miles: 34.23 |
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| Night Sleep Time: 113.00 | Nap Time: 6.30 | Total Sleep Time: 119.30 | Weight: 176.83 | |
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