| 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 | | 555.72 | 30.70 | 37.10 | 0.00 | 623.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Treadmill run. Warm up at 9:49 then progression down to 8:00. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Legs felt very heavy today so stopped after 11.5 miles. Suspect I have had too much non running activity for my legs to put up with a long run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| Ran a 24:xx 5K as a tempo run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 30 minutes on the elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Short diet time. Low carb intake so cut the mileage. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Same as yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Slow and easy. Lost 5 pounds total. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.00 | 0.00 | 0.00 | 7.50 |
| Mostly easy treadmill run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 3.10 | 0.00 | 6.20 |
| Ran a 29:30 5K as a warm up then did another 5K at 23:00. Felt good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Pretty easy run at 9:05 pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Easy run with a 4 mile pickup. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Easy treadmill recovery miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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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 |
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Treadmill at 3500 feet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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6800 feet
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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 |
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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 |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
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| | 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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| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy day. Treadmill for 7 miles in 65 minutes at 4000'. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Back to sealevel. Two mile warm up then a 5 mile tempo at 7:30 pace. Good workout and felt great. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Track workout. Did 8 miles in 1:10. Felt good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill workout of 8 miles. Averaged about an 8:50 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy day. Treadmill for 7 miles in 64 minutes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| Center of town out to the end of the road and back. Out in 1:05, back in 1:03:30 for an 8:53 average pace. Rain and hail on the way out, cloudy a little rain and a wee bit of sunshine at the end on the way back. Temps were a cool 35 degrees. |
| | 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. | |
| | 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..... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 0.00 | 8.00 |
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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. |
| | 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. |
| | 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. |
| | 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 |
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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 | |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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! |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 5.00 | 0.00 | 9.30 |
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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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Still winterlike conditions not condusive to outdoor running. Went to the club and treadmilled 9.2 miles at a 9:12 pace. Felt great with no soreness from yesterdays tempo run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Still wintery so still treadmillimg. Ran 9.3 in 1:22 for about 8:50 pace. Legs a little tired but not too bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Could not stand the thought of another treadmill day so I did an easy 9.1 on the indoor track 5.25 laps to the mile is a lot better than going nowhere. Total time 1:26. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 89 laps on the .18 mile/lap indoor track in 2:29 giving an average pace of9:20. Boring as all get out but I really wanted a long run and with the weather this was the only reasonable way to do it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Easy treadmill run after yesterdays long run. Ran 7 miles at 9:13 then 2.1 miles at 8:45-8:00. Felt slow and tired for the first two miles then felt great the rest of the way. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 3.00 | 0.00 | 9.30 |
| After a 2.3 mile warm up I did 3x1600 at 7:30 pace with half mile easy pace between each. Legs were tired today so I did not want to try faster or further today. Then a 2 mile stedy state cool down at 8;30 pace. Tired but a good workout. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Legs were tired again today so just did a treadmill run of 8.6 miles at a 9:00 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| I ran 1.6 miles to the gym in improving weather. Then di 7 miles in 63;00 minutes for a 9:00 pace on the treadmill. Got a ride home so did not run back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| On vacation in Hawaii so am on a maintanence program. Felt great, a little too hot and really sunny so ended up running a little faster than I meant to. 4 miles at 9:oo and 4 miles at about 8:15. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Hot run. Easy pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy pace in the heat.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
| On Maui with no safe outdoor runs near the hotel. treadmill run of 8.2 with a 19K at 48:00. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Short run as i broke another treadmill at the hotel. Up to 3 broken tradmills in less than a month. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy treadmill miles before visiting with my mom. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Back to 3800 feet and felt it! Ran 7.5 miles in 65 minutes. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Just an easy 9.1 on the treadmill in 1:22 on a cold snowy day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| Ran 1.5 miles to the gym in 9 degree conditions. Ran the rest on the indoor track at around a 9;30 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 555.72 | 30.70 | 37.10 | 0.00 | 623.52 |
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