Every day is a new day

Week starting Dec 09, 2007

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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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
55.90	3.10	0.00	0.00	59.00

Sun, Dec 09, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.00	0.00	0.00	0.00	17.00

Nice weather for a run with breaks in the clouds this afternoon. Inspiring to add a couple of extra miles. Did the park, road and extra trail loops with a total time of 2:26:13. Nice slow pace made this a very enjoyable run with only minor hamstring tightness that did not affect the run.

I wish there were more days like this! I felt that a few more miles would have been no trouble as long as I kept to this pace and did not add any more hills.

Comments(1)

Tue, Dec 11, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

I was a little surprised how long it took to loosen up and get comfortable today. Guess that is why you add miles to the long run slowly. Tried a steady progression in speed after a 1.5 mile warmup at 8:55/mile. Remaining seven miles were as follows:

8:30

8:15

8:00

7:45

7:30

Felt good all the way through. One of those days that convinces me of the value of a rest day.

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Wed, Dec 12, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Recovery day so ran 6 at 8:45 and the last mile at 8:00 so it would seem like a workout. Everything fine except the dreary wet windy weather.

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Thu, Dec 13, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.90	3.10	0.00	0.00	8.00

Did a 2.5 mile warmup at 8:49/mile. Then did a 5k with miles of 7:30, 7:15 and 7:00 with the last 1/10th at 6:45. Finished up with a 2.4 cooldown at 9:00. All was good, no problems or issues.

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Fri, Dec 14, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

To be honest some easy days aren't. This was one of them, from thinking I was way too slow,( I wasn't 8:49 as planned), to having to pull out all the "don't quit early" rules I have in my head. Some days you just have to force the miles. This was one of them and I'm really glad I did.

So, all in, eight "easy" miles 70:35.

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Sat, Dec 15, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Normally this would be a long run day, but I had done enough miles that I thought a short-long run was the best bet. Weather was nice with temp. about 36 and only light rain.

Ran the park loops with two road extensions with miles between 8:35 and 9:02 for a total of 10.5 miles in 1:29.

Good run and week with less soreness than expected, since the last time I got to this mileage level I started having "issues" with my hamstrings.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
55.90	3.10	0.00	0.00	59.00

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