| Location: Mooresville,NC, Member Since: May 01, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 2007 Highlights: Litchfield Road Race (7.1) in 58:36
2008 Highlights: New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30
2009 Highlights: Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09
2010 Highlights: Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59
2011 Highlights: Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05
2012 Highlights: Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).
Personal Records
1-mile: 5:39/track (2008)
5k: 19:05/Jingle Bell (2011)
10k: 39:58/road race (2010)
20k: 1:23:59 (2010/New Haven)
1/2 marathon: 1:28:35 (2011/Ghost Trail)
marathon: 3:06:59 (2010/Philly)
Short-Term Running Goals: Sub-3:05 marathon in Fall
Sub-1:23 in New Haven 20k
Sub-46 min in Litchfield RR
Sub-19 in 5k
Sub-5:30 in mile
Upcoming Races:
TBD
Long-Term Running Goals: sub-3hr marathon
sub-5:15 min mile
become a competitive master's runner
win age division in smaller marathon
Personal: Married w/six daughters (9 year age span)
Pastor a church in NC
Enjoy travel and recreation with family
Began running in November of 2007
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Click to donate
to Ukraine's Armed Forces
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1639.00 | 329.82 | 142.65 | 0.00 | 2111.47 |
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| Pureflow 5 Miles: 138.00 | Saucony Kinvara 7 Miles: 375.85 | Adrenalines/black Miles: 10.00 | Asic Neons 2 Miles: 193.40 | Launch 2 Black Miles: 148.00 | Pure Cadence Miles: 267.00 | Saucany Kinvara (blue) Miles: 284.50 | Pureflow 4 Miles: 5.00 | Asics Racers (neon) Miles: 43.00 | Pureflow 6 (black) Miles: 171.00 | New Balance Miles: 258.22 | Brooks Launch (spotted) Miles: 122.50 | Saucony Breakthru (red) Miles: 82.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
| Killed it today on a Treadmill at the gym. 1 mile warm-up and then 12 miles @ 7:30 pace. I was a sweaty mess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 5 miles, including 2 sub-7min pace.
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| Saucony Kinvara 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles w/my oldest. First 6 @ 8:30-9m pace, 2nd 6 @ 8-8:30m pace. 8:06 on mile 12.
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| Saucony Kinvara 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles in the snow.
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| Adrenalines/black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 2 mile warm-up and then 6 miles @ 7:24 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 2 mile warm-up and then 2 miles @ 6:27 pace.
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| | Race: |
Charleston Half Marathon (13.1 Miles) 01:36:38, Place overall: 78, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 13.10 | 0.00 | 0.00 | 13.85 |
| Ran the Charleston Half Marathon. Not quite in distance shape, yet happy with the results. It's been a few years since I've really felt healthy enough to go past 5k/10k distance.
10k split: 43:59
Finish (13.3 on my garmin)- 1:36:38
78th overall and 4th in my age group. 4 sub-7 miles and 10 that were sub-7:30. Fastest mile was 6:27 and slowest mile was 7:44. Hopefully I can build on this.
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| Saucony Kinvara 7 Miles: 13.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles on the TM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, including 11 @ 8:05 pace.
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| Saucony Kinvara 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles.
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| Launch 2 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 2 of them @ 7:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.00 | 0.00 | 0.00 | 12.00 |
| Ran 9 miles @ just under 7:45 pace and then jogged an extra 3 slowly.
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| Saucony Kinvara 7 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy...very sluggish today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles...3 @ 7:30 pace. (5 + 5)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles slowly.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles slowly.
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| Launch 2 Black Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 4 @ 7:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including miles 2-3 in 12:32.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 1.00 | 0.00 | 8.00 |
| .5 warm-up, 7 miles @ 7:21 pace, and then .5 cooldown. Slowest mile was 7:35 and fastest was 6:49 (final mile).
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| Saucony Kinvara 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.50 | 0.00 | 0.00 | 4.50 |
| 4.5 miles, including 2.5 @ 7:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2miles easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 5@ 7:30 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Launch 2 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 12:37 (6:24, 6:13).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 2.00 | 0.00 | 9.00 |
| AM- 6 miles, including 2 in 12:31 (6:18, 6:13).
PM- 3 miles, includin 1 @ mp.
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| Asic Neons 2 Miles: 6.00 | Pureflow 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 1.00 | 0.00 | 7.00 |
| . 5 warm-up, 6 miles @ 7:09 pace (7:18 slowest, 6:42 fastest), .5 cooldown- 7 total.
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| Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM- Tough week. Hard to get out. However, beautiful morning and able to log in 13.
PM- 4 easy miles.
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| Pureflow 5 Miles: 4.00 | Saucony Kinvara 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Launch 2 Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.50 | 0.00 | 0.00 | 5.50 |
| AM- 5.5 miles, including 2.5 @ 7:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ about 8:40 pace.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 3 miles.
PM- 6 miles.
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| Launch 2 Black Miles: 6.00 | Pureflow 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Ran 5 1-mile repeats: 7:20, 7:04, 6:53, 7:09, 6:53. 7 miles total.
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| Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 8.50 | 0.00 | 0.00 | 13.00 |
| AM- 7 miles, including 4 @ 7:30 pace.
PM- 6 miles, including 4.5 @ mp.
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| Pureflow 5 Miles: 7.00 | Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 4.50 | 0.00 | 0.00 | 10.00 |
| 10 mile run. First 7 progressive from 8:12 pace down to 6:48 on mile 7- 7:40 pace total for 7 miles. Jogged the last 3 slowly.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 + 6 miles slowly.
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| Launch 2 Black Miles: 6.00 | Pureflow 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 1.00 | 0.00 | 5.00 |
| Progressive run starting at 8min pace and working down to 6:27. Overall average pace of 7:20 for 5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Launch 2 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 6 miles @ 7:50 pace and then jogged slowly the final 3- 9 miles total.
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| Saucony Kinvara 7 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 + 6 miles slowly.
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| Launch 2 Black Miles: 6.00 | Pureflow 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.50 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 4.5 of them @ mp.
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| Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, including 2 @ 7:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
| 5 + 4 miles, 7 of them @ 7:30 pace.
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| Asic Neons 2 Miles: 5.00 | Saucony Kinvara 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 and 6 slowly.
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| Asic Neons 2 Miles: 4.00 | Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 2 @ mp.
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| Saucony Kinvara 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 4 @ mp.
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| Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 6 miles, 4 of them slightly faster than mp.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| 6 miles total- 2 tm and 2 mp.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, including a 7 mile progessive run, starting @ 8:25 pace and ending @ 6:57 pace.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy miles through trails.
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| Launch 2 Black Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 6 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
| 3 miles, including 1 @ 6:27 pace.
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| Saucony Kinvara 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| 5 miles, including the final mile @ 6:27 pace.
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| Saucony Kinvara 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Runs of 7 and 4 miles in the 8:30 pace range.
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| Saucony Kinvara 7 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 firm (12:29), and then jogged the last 3 slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.50 | 3.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 6:50 pace and 1.5 @ 7:10 pace.
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| Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 2 miles warm-up and then 3 x 1 mile @ mp- 7:30, 7:13, 6:58.
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| Saucony Kinvara 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles between 8:20 and 8:50 pace.
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| Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 3.00 | 0.00 | 5.00 |
| 1 warm-up mile and then 1 mile repeats x 2 (6:14,6:00), jogged a mile, and then 2 miles firm (7:20, 6:25)- 6 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, including miles 6-7 @ 7:22 pace.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including miles 2-3 @ 6:48 pace.
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| Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 slow miles- 3 + 6.
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| Launch 2 Black Miles: 6.00 | Pure Cadence Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles, including miles 6 & 7 @ 6:49 and 6:42.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 miles warm-up, 2 in 12:28 (6:14,6:14) and then jogged 3 home slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Saucony Kinvara 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Ran 7 miles, including 3 x 1 mile (7:02,6:49,6:34).
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| Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2 @ mp.
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| Saucony Kinvara 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| | Race: |
Marti Estes 5k (3.1 Miles) 00:20:38, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 3.10 | 0.00 | 5.00 |
| Warmed up just under 2 miles before running a 5k. It was quite a bit humid, but did ok. Mile 1 was in 6:20, mile 2 in 7:02, and finished in 20:38 to take first in my division. Great day for our church who raised 60k to help launch a homeless shelter for women and children.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles.
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| Launch 2 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 1.00 | 0.00 | 10.00 |
| 10 miles, including 1st 7 progressive run (8:19,8:02,7:51,7:40,7:19,6:49).
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
| 10 x 400 at firm pace- 6 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
| Progressive run for 7 (8:17,7:38,7:23,7:11,7:07,6:38,6:24) and then finished w/3 slower miles.
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| Saucony Kinvara 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 4 x 800- 5 miles total.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles.
|
| Saucony Kinvara 7 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 6:43 pace (fartleks).
|
| Saucony Kinvara 7 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 3 miles, 1 @ mp.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles.
|
| Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.50 | 0.00 | 4.00 |
| 3 x 800- 4 miles total.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
|
| Saucony Kinvara 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 5 + 7 miles
|
| Launch 2 Black Miles: 7.00 | Pure Cadence Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| 4 x 1 miles @ mp, 9 miles total.
|
| Saucony Kinvara 7 Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.50 | 0.00 | 4.00 |
| 3 x 800- 4 miles total.
|
| Saucony Kinvara 7 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Saucony Kinvara 7 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles slowly.
|
| Saucany Kinvara (blue) Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 8:30ish pace.
|
| Saucony Kinvara 7 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
|
| Saucany Kinvara (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Launch 2 Black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Saucany Kinvara (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 6.00 | 0.00 | 0.00 | 9.50 |
| Ran 6 of the 1st 7 miles @ 7:25 pace and then jogged an extra 2.5 slowly.
|
| Saucany Kinvara (blue) Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Saucony Kinvara 7 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Saucony Kinvara 7 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| 5 miles, 2 of them at mp + 8 later in the day.
|
| Pure Cadence Miles: 5.00 | Saucany Kinvara (blue) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Launch 2 Black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles easy.
|
| Saucany Kinvara (blue) Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7 miles, including 2 miles @ 6:32 pace, 1 mile firm, and 2 x 800 firm.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles easy. |
| Saucany Kinvara (blue) Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy in beautiful st. George, Utah. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy. |
| Saucany Kinvara (blue) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| Jogged a mile, ran 2 in 13:04, jogged a mile, and then ran 2 @ mp.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
|
| Pure Cadence Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Jogged 2 miles, ran 2 firm (13:10), jogged another mile, and then final mile firm (6:30ish)- 6 miles total.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9 miles, including 2 miles worth of fartleks @ 6:32 pace.
|
| Saucany Kinvara (blue) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles easy. |
| Saucany Kinvara (blue) Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy in St. George, Utah.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles in Denver.
|
| Saucany Kinvara (blue) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 3 mile repeats at 6:27 pace, 5 miles total. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 3 @ mp. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles easy. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 1-mile repeats (6:14,6:15), and then 3 slow- 6 total.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| AM- 6 miles.
PM- 7 miles, including 2-4 in 21:17.
|
| Asic Neons 2 Miles: 7.00 | Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on TM.
|
| Saucony Kinvara 7 Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy, 7 of them @ 8:30-40 pace.
|
| Saucany Kinvara (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy in the heat.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 1-mile warm-up, 2 miles in 13:05, 2 miles slow, and 1 final mile in 6:30ish.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Calling the 1st four miles mp because it was in 94 degree heat- 8:07, 7:53, 7:38, 7:12. Jogged final 3 slowly.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles slowly in 94 degree heat.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles slowly. Heat index up over 100.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warm-up, 2 firm (6:23,6:24), and then jogged the final 4 at comfortable pace.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.00 | 0.00 | 7.00 |
| Jogged a mile did 3 firm (7:06,7:01,6:49), and finished w/3 slowly.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles slowly.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| 6 + 7, including 2- 1 mile repeats (6:36,6:08).
|
| Asic Neons 2 Miles: 7.00 | Pure Cadence Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
| 10 + 6.4.
|
| Asic Neons 2 Miles: 6.40 | Saucany Kinvara (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 6 miles easy + 5.5.
|
| Asic Neons 2 Miles: 11.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 2 @ mp.
|
| Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 6 miles easy.
+ 5 that includes 2 mp. |
| Asic Neons 2 Miles: 5.00 | Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7 miles easy + 6 miles. |
| Asic Neons 2 Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Five 1-mile repeats, averaging 7:25 per/mile- 7 miles total.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 6 miles, including 2 in 13:30...4 miles later in the day.
|
| Asic Neons 2 Miles: 6.00 | Pure Cadence Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slowly.
|
| Saucany Kinvara (blue) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Launch 2 Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Saucany Kinvara (blue) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| 4 miles AM.
7 miles PM, including 2 miles in 12:19.
|
| Asic Neons 2 Miles: 7.00 | Pure Cadence Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.75 | 0.00 | 9.00 |
| Ran 9 miles, including a brief stop by the track to run 3 x 400 at just under 6min pace.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| Ran half mile warm-up, 3.6 miles @ just under 7:30 pace, quick pit stop, another 2.4 miles @ just under 7:30 pace, .5 cooldown- 7 miles total.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 5 miles, including 4 x 800 at 5k pace.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 5 of them at 8:15 pace.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Launch 2 Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| 6 miles easy...another 6, including two 1-mile repeats (6:20, 6min).
|
| Asic Neons 2 Miles: 6.00 | Pure Cadence Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Launch 2 Black Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles easy.
|
| Launch 2 Black Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 1.25 | 0.00 | 8.50 |
| 6 miles + 2.5 miles of track work.
|
| Asic Neons 2 Miles: 2.50 | Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6, including 2 @ mp.
|
| Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Saucany Kinvara (blue) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.50 | 0.00 | 9.50 |
| 3 x 800 @ mp, but 10k effort (hot & humid). 6 miles in evening, including two-1 mile repeats (6:32, 6:02).
|
| Asics Racers (neon) Miles: 6.00 | Launch 2 Black Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 2.00 | 0.00 | 9.00 |
| 3 miles, including 2 x 800 @ mp.
6 miles, including two 1-mile repeats (6:29, 5:50/downhill at the end).
|
| Asics Racers (neon) Miles: 6.00 | Launch 2 Black Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 + 6 miles slowly.
|
| Adrenalines/black Miles: 3.00 | Pure Cadence Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles easy.
|
| Launch 2 Black Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 6 + 7 miles easy.
|
| Pure Cadence Miles: 6.00 | Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles, including two 1-mile repeats (6:57, 6:47).
|
| Saucany Kinvara (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ just over 8min pace.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 7:18 pace.
|
| Saucany Kinvara (blue) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles slow.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 6.50 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles, including 6.5 miles stretch @ 7:45 pace.
|
| Saucany Kinvara (blue) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 3 + 6 miles, including 2 miles in 12:39.
|
| Asic Neons 2 Miles: 6.00 | Pure Cadence Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in the pouring rain, including 6 @ mp.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Pureflow 6 (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 miles easy + 6.
|
| Pure Cadence Miles: 3.00 | New Balance Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy, 1st 7 @ 8:39 pace.
|
| Pureflow 6 (black) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 6.00 |
| 6 miles, picked up speed on the last .5.
|
| Pureflow 6 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| AM- 3 miles, including 2 x 800 @ 5k pace.
PM- 6 miles, including 4 @ 5k pace (broke into .5-.75 intervals).
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| Pure Cadence Miles: 3.00 | New Balance Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2 x 1.5 miles @ 7:30 pace.
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| Pureflow 6 (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| AM: 1 mile warm-up and then 3 @ mp.
PM: 1 mile warm-up and then two 1-mile repeats (6:45, 6:32), jogged a mile and then 2 x 800 @ threshold (uphill)- 6 miles total.
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| Asic Neons 2 Miles: 6.00 | Pure Cadence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy.
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| Pureflow 6 (black) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 miles @ mp (7:15,7:15,7:02), and then 3 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy. Signed up for a marathon in January. Haven't run one since 2012. We'll see how it goes. Alot of work in front of me.
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| Pureflow 6 (black) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 miles in 20:56, .5 jog, two 1-mile repeats (7:09,6:38), .5 mile slowly to finish- 7 total.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 5.25 | 0.00 | 10.00 |
| AM- 4 miles, including 3 x 800.
PM- 6 miles, including 5 x 1200.
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| Pure Cadence Miles: 4.00 | New Balance Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.50 | 0.00 | 0.00 | 10.00 |
| 10 miles, including 2.5 @ mp.
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| Pureflow 6 (black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles slowly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 9 miles easy and then picked it up for the final mile.
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| Pureflow 6 (black) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up. 3 miles in 21:30 and then 3 x 1 mile @ 7:10 pace- 8 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Saucany Kinvara (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Slogged out 11 miles- hot (88) and humid!
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| Pureflow 6 (black) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm-up, then 3 in 21:11, jogged another mile, then 2 in 13:54, jogged a quarter and then two 1-mile repeats (7:16/uphill, 6:57)- 10 miles total. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 14-miler. I haven't done much distance for a few years, so have been trying to stretch myself over the past couple of weeks in hopes of running a marathon in January. Saw 2 deer today + stepped in an ant hill while stretching- led to welts all over my right ankle, foot, and calf. Might push a couple extra miles in the evening. Hoping to shift to 50 mile weeks and press towards 60 mile weeks mid-November.
5 more in the evening.
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| Saucany Kinvara (blue) Miles: 5.00 | Pureflow 6 (black) Miles: 14.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 11 + 3 miles slow. |
| Launch 2 Black Miles: 3.00 | Pureflow 6 (black) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 1.00 | 0.00 | 10.00 |
| Ran 10 miles, every other at mp or faster (7:09,7:15,7:07,7:06, 6:39).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles w/my 12-year-old daughter.
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| Saucany Kinvara (blue) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles w/my wife. Achilles were acting up. I'll need to be careful.
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| Pureflow 6 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 1 mile warm-up. 8 miles @ 7:24 pace, broken up 3, 2, 2, 1. Jogged the last 3 back slowly for 12 total. Achilles were sensitive in the first 3 miles, calmed down part way through, and I was just overall sore in the final couple miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Slogged 16 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 1.00 | 0.00 | 11.00 |
| Eight 1-mile repeats, averaging 7:15 pace and a 9th repeat in 6:35 (partly downhill). 11 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 3 of them @ 7:30 pace.
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| Pureflow 6 (black) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Pureflow 6 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 7 + 6.5 miles slowly.
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| Launch 2 Black Miles: 6.50 | Pure Cadence Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 5 + 7 miles.
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| Launch 2 Black Miles: 5.00 | Pureflow 6 (black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| .5 warm-up, 6 miles @ 7:30 pace, .5 jog, 2 miles @ 7:28 pace, .5 miles, 2 miles @ 7:25 pace, .5 miles- 12 total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Saucany Kinvara (blue) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| 1 miles warm-up, 3 miles in 20:33...break, 2 miles in 14:18, and jogged the rest of the way back (rain/wind)- 8.5 miles total.
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| Pureflow 6 (black) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slowly.
|
| Pureflow 6 (black) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Knocked down an 18-miler with my wife.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles slowly.
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| Pureflow 6 (black) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 11.00 | 0.00 | 0.00 | 14.00 |
| 1 mile warm-up, 6 @ 7:20 pace, stopped to stretch, 3 @ 7:26 pace, stopped to stretch, 2 miles @ 7:24 pace (small break in the middle, so really 2 x 1-mile). Jogged the remaining 2 for 14 total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm (7:21,7:24,7:00), and then jogged 3 home- 7 total.
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| Brooks Launch (spotted) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles easy.
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| Pureflow 6 (black) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles.
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| Brooks Launch (spotted) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 0.50 | 0.00 | 8.00 |
| 8 miles w/a couple sped up a bit.
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| Brooks Launch (spotted) Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Pureflow 6 (black) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles at a moderate pace.
| |
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| | Race: |
Christian Mission Turkey Trot (3.1 Miles) 00:21:10, Place overall: 22, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 8.00 |
| Ran a 5k and although this is one of my slowest 5k's in years, I felt good in that I haven't run anything this hard since summer. I'll need to incorporate a little more speed work over the next month to improve my leg turnover. Ended up 3rd in the Masters Division and 22nd overall w/a 21:10. Fairly challenging course and happy to keep under a 7min pace.
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| Asics Racers (neon) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Brooks Launch (spotted) Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
| Dropped a 20-miler. Ran the last 2 firm.
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| New Balance Miles: 7.00 | Brooks Launch (spotted) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles.
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| Brooks Launch (spotted) Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles.
|
| Brooks Launch (spotted) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles.
|
| Brooks Launch (spotted) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 8 miles @ slow marathon pace (7:50-55) and then 3 slow. Feeling kind of sick, so battled through this one.
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| | Race: |
Running w/the Elves (6.2 Miles) 00:45:01, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 6.20 | 0.00 | 10.00 |
| 3 miles in AM.
Joined my wife in a 10k. Not feeling great, so approached it like a firm training run. Very hilly course. Did it in 45:01- pretty much maintained the same pace all the way through. Fairly big race, but not alot of fast runners. My wife and I both placed first in Master's (40+).
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| Asics Racers (neon) Miles: 7.00 | Pureflow 6 (black) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Got up early to run. Fighting a nasty cold. Hoping for a solid month in anticipation of running my 1st marathon in 6 years. Low expectations. Just trying to get back into a more consistent routine. Ran 7 slowly.
Late afternoon ran another 7, a little quicker.
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| New Balance Miles: 7.00 | Brooks Launch (spotted) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Ran 4 x 1 miles @ fast mp. 8 total.
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| Asics Racers (neon) Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.50 | 0.00 | 10.50 |
| AM- Ran 3 x 800- 3.5 miles total.
7 more in the evening. |
| Launch 2 Black Miles: 3.50 | Brooks Launch (spotted) Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. | |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Brooks Launch (spotted) Miles: 6.00 |
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|
| | Race: |
Huntersville Hilly Half (13.22 Miles) 01:39:13, Place overall: 71, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 13.22 | 0.00 | 0.00 | 13.72 |
| Ran a Half Marathan in the snow today. It was the first time I'm run firm beyond 6 consecutive miles in close to a year. I tackled the hills fairly well until mile 10. I was ready to give up, but just grinded my way through the last 3. Probably most proud of doing mile 13 in 7:25. At the top of the hill somewhere on mile 9, I literally stopped, drank 2 cups of gatorade, briefly stretched, and then decided (despite dead legs) to put my head down and complete the race as hard as possible. My goal was to keep 7:30 pace as a strong training run. I came pretty close and on a relatively flat course I would have done it easily. Ran it in just over 1:39 and am pleased w/the effort and building block in my training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Got a new shoe. Think it my be my marathon one. Ran 9 slowly.
|
| Saucony Breakthru (red) Miles: 9.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Trying6 to get some zip back into my legs. Spent the last 3 weekends stretching my races from 5k to 10k to Half Marathon and now need to focus on leg turnover. Jogged a mile, ran 2 firm (6:40,6:37), jogged a mile, ran another firm (6:31), and jogged the rest of the way home for 8 miles total. 2 months ago my 2-miler was closer to 6:15 pace. So, the endurance in now up and I hope to get the speed back in place over the next 2-3 weeks.
|
| Asics Racers (neon) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 5.50 | 0.00 | 11.00 |
| Very cold out (29 degrees). Warmed-up and then did 11 x 800 on a road run. Kept between 6:50-7:10 pace on all of them. Shoes aren't really broken in, so I was getting a bit of "hot-foot" and felt pretty uncomfortable. 11 miles total.
|
| Saucony Breakthru (red) Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 8 miles, including 2 1-mile repeats uphill under 7min pace.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Brooks Launch (spotted) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Did a miserable 20-miler. My new saucony's started hurting my feet around mile 8. Switched shoes at mile 13. Can't tell if they need to be better broken in or if they are just not a good shoe for my foot. Glad to get this one over with.
|
| Brooks Launch (spotted) Miles: 7.00 | Saucony Breakthru (red) Miles: 13.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.50 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up and then 4 miles @ 7:22 pace. Stopped and stretched. Ran another 1.75 uphill at 7:35 pace, jogged 1/4, and then ran another .75 @ 7:30 pace. Did 8 miles total.
|
| Saucony Breakthru (red) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 miles @ 7:10 pace, jogged a quarter, 1-mile uphill firm (7:45), and then jogged the rest- 7 miles total.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Brooks Launch (spotted) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2 two miles tempos at mp. |
| Saucony Breakthru (red) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy. |
| Launch 2 Black Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles easy. |
| Saucony Breakthru (red) Miles: 18.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles easy.
|
| Brooks Launch (spotted) Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| . 5 mile warm-up, 7 miles@ 7:20 pace (water break after 4.5), and then .5 jog back home- 8 miles total.
|
| Saucony Breakthru (red) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 2.00 | 0.00 | 8.00 |
| 1/2 miles warm-up, 7 miles @ 7:11 pace (fastest/6:44, slowest/7:29), .5 cooldown- 8 miles total.
|
| Saucony Breakthru (red) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy.
|
| Brooks Launch (spotted) Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1639.00 | 329.82 | 142.65 | 0.00 | 2111.47 |
|
| Pureflow 5 Miles: 138.00 | Saucony Kinvara 7 Miles: 375.85 | Adrenalines/black Miles: 10.00 | Asic Neons 2 Miles: 193.40 | Launch 2 Black Miles: 148.00 | Pure Cadence Miles: 267.00 | Saucany Kinvara (blue) Miles: 284.50 | Pureflow 4 Miles: 5.00 | Asics Racers (neon) Miles: 43.00 | Pureflow 6 (black) Miles: 171.00 | New Balance Miles: 258.22 | Brooks Launch (spotted) Miles: 122.50 | Saucony Breakthru (red) Miles: 82.00 |
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