| 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 | | 213.10 | 18.50 | 16.10 | 0.00 | 247.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
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Easy treadmill miles at 8:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Cut back for long run Saturday. Easy hour on the treadmill for 7.1 miles. Hope for a three hour run tomorrow if the weather cooperates. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| What was going to be a long run was cut short by hail, snow, wind and more. The 4th big squall took out all my enthusiasm. Oh well maybe better weather in a few days. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.00 | 6.50 |
| Just did 6.5 miles on the treadmill with 3x800 hill climbs mixed in. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 5.00 | 0.00 | 12.45 |
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AM: 4.25 easy miles early.
PM: 2.1 mile warm up then a 5 mile tempo on the mill at 7:35 pace. Followed with a 1.1 mile cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
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Ten and a half treadmill miles progressing from 9:00 pace to 8:00 over 10.5 miles.
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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 |
| Six easy miles in the blowing snow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.70 | 0.00 | 0.00 | 0.00 | 19.70 |
| Easy paced 3 hour long run of 19.7 miles for AP of 9:11. Cold with mixed rin and snow although less of both than the last week. Actually saw the sun twice! Temps around 33-34 degrees. Legs tired toward the end but no other issues. Finally got a long run in! Will try to pick up the pace next one. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten easy miles through Totem park out to Whale Park and return in 1:28. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
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AM: 3.25 easy treadmill miles. Seems I strained my left calf muscle battling the crusty snow yesterday. Feels sore not torn so I will break up my run today and only do slow and flat treadmill miles with lots of stretching.
PM: 7.15 more boring treadmill miles. Calf does not hurt to run but is tight. Will watch carefully.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 easy miles on the treadmill. Left calf still sore but a little less than yesterday. Hope that means running through this one is OK. Still easy treadmill is sure better than nothing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Quick 7 on the treadmill at a progressive pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Traveling so did 11 on the hotel treadmill. Started at 9:30 pace and ended at 8:30. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 hotel treadmill miles.
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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 |
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AM: 1.5 treadmill easy miles after a long day/evening of travel yesterday.
PM: 8.7 treadmill miles from 9:30 pace down to 8:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| Overdue for a long run. Sunny but cold seemed better than snow so today was the day. Felt OK to start but really lacked any umph today. Got my three hours in which was the real goal but the pace was only about 9:15. Oh well glad to have this run in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| Easy hour or so on the teadmill after yesyerdays long run. Legs tired but not too bad. | | Add Comment |
| | 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 on the treadmill. Legs still a lttle tired but OK and feel an underlying strength that I can keep going even if the legs ache. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Wanted to do a tempo but the legs were not going to have it. So did ten pretty easy miles around the island. Legs very tired.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 4.00 | 0.00 | 0.00 | 6.10 |
| Short treadmill run today. 2.1 warmup then a slightly faster than MP 4 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
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Picked up the pace today. Warm up mile @ 8:45 and then 8 at about 8:15. Legs tired toward the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 1.00 | 0.00 | 0.00 | 6.90 |
| Short progression run on the treadmill. Long run tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Last of the series of long runs. Pretty tired with 10 days in a row running and well over 100 miles. Legs were tired most of the way. Glad to get this one in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 3.10 | 0.00 | 5.20 |
| 2.1 mile warm up then a 5 K in 23:45 for 7:40 pace. Since I have been doing lots of easy miles this felt a lot harder than it should have. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 2.50 | 1.50 | 0.00 | 7.25 |
| Progression run today from 9:15 pace to end at 7:45. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 213.10 | 18.50 | 16.10 | 0.00 | 247.70 |
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