| 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 | | 178.45 | 23.10 | 17.00 | 2.00 | 220.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Time for a long run. Decided to do it on the treadmill due to weather and pounding the pavement issues. Ran 16.5 miles at just over 9:00 minute pace. The last 10 minutes I felt like I was running out of energy probably due to food issues as I consumed only water and had eaten little earlier in the day. Mostly felt good and controlled. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| Not much time today so just did a quick run. Ran a 2 mile warmup then ran a 5 mile tempo at a little under 8 minute pace then a .5 cool down. A little hard after yesterdays long run but I can't run tomorrow so this was fine. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy 5.5 around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Went to the track since I was there already. Ran a progression run with the overall average at 8:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Went to the track again today. I really like knowing what my pace is at .25 intervals. This helps keep me on track. I did a one mile warm up at 9:30 then ran the next 8.25 at around 8:50-55 pace. Lots of wind today so that certainly made it a harder workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Ran to the gym for 1.65 miles. Then ran on the treadmill 125 minutes for 13.85. Total of 15.5 at an average pace of 8:57. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy 7.2 around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Two mile warm up then a 5 mile tempo at 7:34 ave pace then a 2 mile cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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AM: Five easy miles on the treadmill at a 9:05 pace.
PM: I did the Whale Park route from the gym for a total of 8.25 miles in 75 minutes also ended up being a 9:05 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Felt a little tired today so went to the gym and ran 9.25 at an average pace of 9:00 felt fine after the first couple of miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.35 | 0.00 | 0.00 | 0.00 | 13.35 |
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AM: Five mid level miles in the park. Legs felt heavy today. Will not push this afternoons run much at all.
PM: Treadmill run of 8.35 miles at an 8:57 pace. Tired at the begining but fine after a couple of miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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8.5 in 76 minutes on the treadmill. I hope my legs think this was a really easy day as I have a 19 miler scheduled for tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 19.10 |
| Long run day. Beutiful day for a run. Blue sky, little wind and temps in the upper 40's. Hard to get a long run in in Sitka a town with limited roads. Ran to Sandy Beach and back the out the other way to the hatchery gate and back. Total of 19.1 miles in 2:52 for a 9:00 average pace. Just about where I wanted to be. Good week for me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.10 | 0.00 | 0.00 | 9.10 |
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Ran an easy 6 miles and then sped up a bit and did a 5K at 8:00 or half marathon pace. Legs felt pretty good but did not have much reserve. This run was harder than it usually would be. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 2.00 | 2.00 | 9.10 |
| Ran a 2 mile warm up and then did a 4xmile with .5 mile easy between. Times for the miles were: 7:40, 7:20, 7:05 and 6:50. All felt good and probably had room for one more. Ran a 1.5 mile cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy run on the treadmill. Legs were heavy today after intervals yesterday so kept it to 8.25 at 8:57 ave pace. Tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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Did the second marathon prep long run today. Ran with a friend that runs a bit faster than me on training runs. Felt great for the first 13 but slowly started to fade as the run went on. Kept the pace until the last mile then slowed quite a bit. Ran 19 in 2:40 and the last mile in 10 so ended up at an average pace of 8:30 which is too fast for a training run as that is what I hope to run in the race next month. Only refueled at 13 miles and I suspect I was running out of energy at the end.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran 10.25 at an easy 8:57 pace. Legs a little tight from Sunday but really not bad at all. Good run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.85 | 0.00 | 0.00 | 0.00 | 10.85 |
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AM: Just a short 1/2 hour run on the treadmill for 3.25 miles. More later.
PM: Did a treadmill run of 7.6 miles at a 8:57 pace. Legs are a little tired but not too bad. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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AM: Quick morning treadmill run of 5.1 miles at an average pace of 8:47.
P.M. Back to the treadmill due to time constraints. Pretty tired this afternoon and only ran another 6 miles at 8:49 pace. Glad to have this run done with. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.45 | 23.10 | 17.00 | 2.00 | 220.55 |
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