| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 175.80 | 10.20 | 16.70 | 0.00 | 202.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran the nine on the track to make sure I stayed on pace. Felt somewhat dead in the legs and a little too heavy on the breathing but ended up at an 8:58 pace in heavy rain and up to 55 MPH gusts. Good effort given the conditions. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight easy miles in 1:10. Much better weather today. Legs are a little tired today. Suspect I need to be careful as I have added miles a little faster than I should have. Will pass on a speed workout tomorrow and just do an easy 6-7 miles at OVER a 9:00 pace. I am supposed to be doing my easy runs at 9:12 but have trouble running that slow..... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 0.00 | 8.00 |
|
1.5 warm up then 3x800 at 3:40 400 jog then 5.5 easy run. Windy so I can't tell how I was doing and therefore cut the speed session short. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy miles at a 9:05 pace. Windy. | | 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. 10K tomorrow. | | Add Comment |
| | Race: |
Whalefest 2010 (6.2 Miles) 00:50:30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.20 | 0.00 | 8.70 |
|
Worse than I had hoped but better than I feared. I have been building mileage so have been a little weak on the speedwork. The good news is how far I have come over the last six months after the injury year of 2009.
Reasonably even splits (2.5K's) of 12:30, 12:50(hill), 12:40 12:30 for 50:39 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Legs a little tired from 10K yesterday so ran at 9:35 easy pace. Heavy rain. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I did 9 miles in 1:24 for a 9:20 pace. Beautiful sunny day. Legs got tired near the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice weather! Did an easy 7 in 1:04. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 4.00 | 0.00 | 7.25 |
| Sort of tempo day.... warm up then 4 miles at tempo pace and then a short cool down. Tired today after a really long work day yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Felt much better today. Warm up 1.5 mile then 7 at just over 9:00 pace and a cool down mile. Nice weather again! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Did 6.5 miles around and through town at a pretty easy pace. Pouring rain most of the time. Kept it short today as I plan on a long run tomorrow and want to have fresh legs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Long run day. Felt pretty good after a short run yesterday. Ran about 15.5 miles in 2:20 for a pace of just over 9:00/ mile. Felt good until the last five minutes. I had no water or food so that may have been the issue at the end. Rainy and 46 degrees. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine easy miles at 9:15 pace. Cold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine easy at 9:15. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Back at 4000'. So easy seems like tempo. One mile warm up then 4 at about8:30 and the a mile cooldown. | | Add Comment |
| | 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Just a short jog with Sharon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven easy miles in the snow and wind. Needed a facemask which of course I did not think I would need. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles in heavy snow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nine miles on the indoor 5 lap/mile track. | | Add Comment |
| | Race: |
Bend Turkey Trot (6.2 Miles) 00:54:05 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Lots of snow on the course and lots and lots of ice. Yak tracks essential and still hard to run. Decides just to easy run it to prevent injury. Fun race chatting with folks all the way. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Snowy day! 13.2 treadmill miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just did a real easy indoor track jog of 3 miles as my legs were tired from yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Very cold (12 degrees) icy and snowy so ran the indoor track at about an 9:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 5.00 | 0.00 | 9.30 |
|
Another winter storm in central Oregon. I wisely decided on another gym day.
Two mile warm up then a 5 mile tempo pace run at an average of just under 8:00/mile. Then a 2.3 mile cool down at 10:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 175.80 | 10.20 | 16.70 | 0.00 | 202.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|