Every day is a new day

Week starting Dec 23, 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.

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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
8.50	7.00	0.00	0.00	15.50

Mon, Dec 24, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	3.50	0.00	0.00	7.50

For a change of pace I went to the track today. Conditions were less than ideal as about one third of the gravel/sand track was mostly snow and ice. I could weave a little and avoid the worst of it however.

I ran a warm up mile at 8:50 then another at 8:00. Then switched to 5 x 400 at an average of 85s with a 400 at 2:15 between them. Then ran a two mile at a 7:30 pace followed by a cool down mile at 8:45.

I was a little surprised at how hard the quarters were and how slow they were. I think it shows my lack of any speed work in months. Guess I will add a speed day to each week.

Day off tomorrow....... Merry Christmas to all of you.

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Sat, Dec 29, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	3.50	0.00	0.00	8.00

Took an extra day off for Christmas since the weather was too bad to bother with a trip to town to run, besides the gym was closed. Went on a three day camping trip to the volcano island nearby. No running but lots of high quality hiking with the family, including college student who hates camping. Great fun!

Back to the real world today. Ran a 2.5 warm up, them 3.5 tempo with splits of 7:05, 7:01, 6:56 and 3:26. Then didi a two mile cool down. Good solid, but not too hard, workout.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	7.00	0.00	0.00	15.50

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