| 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 | | 191.20 | 0.00 | 19.00 | 0.00 | 210.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 3.00 | 0.00 | 8.20 |
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Two mile warm up then a 3x1600 at a 7:20 pace with 800 jog. then a 2.2 mile cool down at 8:49 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Another treadmill day. 10.2 miles in 91 minutes. Hoping for better weather. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
| Really easy 6.55 miles in the park and a little way out the road. 90 mph winds last night kept me up most of the night. Did not feel recovered this morning so just ran a really easy pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Finally a nice sunny day to start doing longer runs. Since I have not gone over 12 recently I stopped at 15.5 at about 9:00 pace. Still going but that was long enough foe right now. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 6.00 | 0.00 | 12.60 |
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AM: 3.5 easy miles the stretching.
PM: 2 mile warm up and then a 6 mile progressive tempo from 8:30 pace to 7:20 pace. Then a 1.1 mile cool down. Felt good and think I can cut 10 seconds/mile off this workout now. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Back in central Oregon. While only about 3800 feet I always suffer a bit the first few days here. No different today. Just did 9.75 at easy 9:05 pace but of course felt quite a bit faster. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running travel day
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Ran down to the gym. Then an hour on the treadmill. Total of 8.1 miles. legs felt very heavy today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM: 1 1/2 hours shoeshoeing at a pretty good pace. I will call that 3.5 easy miles.
PM: Ran to the gym then 1 hour on the treadmill for a total of 8 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.75 | 0.00 | 0.00 | 0.00 | 16.75 |
| Ran down to the mill and did 5.75 loops around the trail. Felt pretty good until the last few minutes. Done for the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| One mile slow warmup then the Tetherow Hill loop for 6.5 more. Total time 1:07. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran to the gym. Then did 6.75 on the treadmill. Legs a little heavy today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 4.00 | 0.00 | 9.35 |
| Two mile warm up. Then a 4xmile @ 7:15 pace with .5 mile jog. Then a 2.35 mile cool down at 8:57. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| Ran down to the park then out to Thimbleberry creek and back in 1:16. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Long run day. Started at Hames center and then over the bridge to the USCG gazabo and back. Then around the park and out the road to the mill and back. Extra couple of loops in the park to end at 2:43 and 18.5 miles for AP of 8:48. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.00 | 0.00 | 8.50 |
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Easy run on the treadmill today at 9 minute pace. Then closed out with 1 mile at 7:40.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Easy treadmill miles today. Felt a little sore and had no energy. Cut the run a little short due to this. Just wanted to get at least some miles in today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Out of town so did a nice slow but really hilly run in Ketchikan. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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Two mile warm up then a 5 mile tempo at 7:35 pace. Finished with a 1 mile cooldown.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| Easy treadmill day at a 9 minute pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
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Loops in the park for a total of 8.9 easy miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 191.20 | 0.00 | 19.00 | 0.00 | 210.20 |
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