| Location: Bend,OR, Member Since: Sep 21, 2007 Gender: Male Goal Type: Marathon Finish Running Accomplishments: Whalepark 10K race 46:10 (2007)
USCG 7 mile run- 55:55 (2008)
5K treadmill 21:27 (2007)
5K road race 22:52 (22:28 actual 5K) (2008)
5K road race 21:47 (2011)
Klondike Relay Race Leg 9 11.1 miles 1:33:00 - 36 hours without sleep before my leg. (2007)
Klondike 2008 Leg 5 14 miles 2:02 (2008)
Seattle Half 1:48:30 (2007)
Avenue of the Giants Half (2008) 1:50
Surf City Half 1:44:37 (2011)
Short-Term Running Goals: Half Marathon 1:40:00 or less-tempo ran a 1:44 WHAT IS THE LIMIT?
5k under 21:20
Marathon 3:25
Long-Term Running Goals: Another PR before I turn 60.
Continue running and avoid knee surgery. Personal: I got back into running in January 2007. Lost 35 pounds and keep trying to follow my high school track/cc son around. Soon found out that coaching was a better choice. Ran semi seriously in high school ( 4:30 ish mile), but had done no running in 29 years. I think I'm back and complain heavily when not allowed to run.
Take Shape for Life helped me lose 25 pounds after I had been a runner for a number of years and my half marathon time clearly reflected that.....I must add that I feel and look way more like a runner. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 212.90 | 3.00 | 12.20 | 4.00 | 232.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| First run of the new year. Did 9.5 miles down to the Old Mill and two loops there and then back home. Felt more tired than pace would suggest. Cold is hanging in there I think. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Ran 1.6 miles to the gym. Then 1 hour on the treadmill for 6.6 miles. Walked home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran down to the old mill and did two laps around and came back via the river. Two minutes faster (1:28) than the other day. Ran easy but pushed the hills. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Easy day just on the treadmill. 9:13 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Treadmill day. Felt a lot better than the rest of the week. 9.2 at 9:05 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Standard run. Down to the Old Mill then two loops and back along the river. 9.5 miles feeling good until the hills. Legs felt warn out the rest of the way. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran down to the gym for 1.6 mile warm up. Ran on the mill for 4 miles at a 8:57 pace then progressed for the remaining 3.6 to finish at a 7:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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A.M. First try at two a days. Went to the gym and ran 5.2 on the treadmill at 8:57 pace. Nice and easy felt good, now to see how the afternoon feels like to the legs.
P.M. Ran up the hill to Tetherow and along the golf course. Hilly so just went at an easy pace of about 9:40. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Ran 1.5 down to the gym. Then ran 65 easy on the mill at 8:50 ave pace for 7.3 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Did the Tetherow loop today for the first time with a loop around the house for 8.3 total miles. 500 feet of elevation gain on the route. AP 9:20. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Ran 1.5 down to the gym at warm up speed. Then 7.75 on the treadmill in 70 minutes. legs were a little tired this morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 0.00 | 0.00 | 0.00 | 13.15 |
| Ran down to the mill and then did four loops around and then ran back to the gym. Very windy which made things a little more challenging. AP 9:15. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 4.00 | 10.25 |
| ran a 2.1 mile warm up then did 4x1600 intervals with .35 jog at an AP of 7:10. Ran a little over a mile at 8:00 pace and then cooled down to make a total of 10.25. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day. No running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 2.00 | 1.10 | 0.00 | 12.20 |
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AM: Ran a 1.5 mile warm up then did a progression 5K. Started at 8:00 pace and finished the last third at 7:00 for a 23:02 5K. Not bad as this felt like tempo rather than race pace at the end. Will do more later.
PM: Did about an easy hour on the treadmill and ended up with 7.2 miles at AP:8:42. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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AM: Five treadmill miles in 43:45. Felt pretty good today and wish I had more time to run. Will do more later.
PM: Went to the gym and did one hour on the treadmill. That was good for 7 miles. Hamstrings are a little tight. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Sort of tired today so decided to cut back the mileage. Just did an hour on the treadmill for 7.1 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| Easy 8.9 on the treadmill as it was snowing heavily today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 5.00 | 0.00 | 10.35 |
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AM: Just did and easy 3.25 on the treadmill as it was snowing too hard to even see never mind run.
PM: did a 2 mile slow warm up then went into a 5 mile tempo with an average pace of 7:40. Just did a 1 minute cool down as I was in a hurry. Tempo felt pretty good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy 5.2 treadmill miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Heavy snow last night and this morning. 9.3 treadmill miles at ave 8:45 pace. hope to get outside this weekend. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 2.00 | 0.00 | 9.30 |
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Two mile waem up the 2 miles at 6.5% grade at 5.6 MPH. Then did a 5.3 mile easy run at 9:00 pace.
Wanted a short shakeout run after work........blowing snow and gusts to 75 quieted down that idea really fast. Willwait for tomorrow to do more
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Easy treadmill mile. Still snowing not much hope of a weekend run outdoors. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.10 | 0.00 | 7.10 |
| Ran a three mile warm up. Ran a 5K at 7:30 pace and then a mile cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 1.00 | 0.00 | 3.25 |
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Rest day today. Just ran long enough to warm up. 2 very easy miles and the last at 10K pace just to sweat a little bit.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| 9.3 easy miles on the mill at 8:57 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 slow miles on the slick ice, deep slush and at times hard rain. All in still a good run as I wasn't on a treadmill for a change. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 212.90 | 3.00 | 12.20 | 4.00 | 232.10 |
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