| Location: Windsor,Ontario Member Since: Jan 22, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Detroit Marathon....October 2008...3:48:16
Half Marathon...Tecumseh Run From Cancer....July 2009....1:30:13 Detroit Free Pree/Flagstar Marathon...October 2009...3:30:24. Qualified for Boston!!
Short-Term Running Goals: Maintain weekly mileage at 80 or more....
Long-Term Running Goals: train and run a 30 mile ultra-marathon.
Personal: I am a 52 yr. old single father of four children. I am retired after injuring my back in 2000. I had back surgery, stopped running, and gained about 80 pounds. Decided to take my health into my own hands....lost 100 pounds, went to Nepal and trekked for two months in the Himalayas...climbed almost 18,000 ft.....felt so proud of myself....began running again. I qualified for Boston in Oct. 2009. I have shifted my focus now on ultra-marathons with the hope to run my first this year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1376.06 | 1304.08 | 225.72 | 1.00 | 2906.86 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day with family |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.16 | 0.00 | 0.00 | 0.00 | 7.16 |
| TM.....7.16 miles at an easy pace of 8.25 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| TM.......7.50 miles at an easy pace of 8.25 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| TM.....8.26 miles at an easy pace of 8.20 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| TM....ran 8.25 miles at an easy pace of 8.20 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| TM....9.0 miles at an easy pace of 8.20 minutes. The rain here in North Bend, Seattle is so much that it makes it difficult to run outside. I really misjudged the expected weather conditions when I packed to come out here. Apparently, this area has not seen this type of weather for many years. Today, there is major flooding everywhere.....in fact, the gym I ran in today closed down shortly after my run because water was coming in. Three more days and I will be returning to Windsor....hopefully to nicer weather, but these three weeks with family has been wonderful! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| .....rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...rest day...fly back to Windsor tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....back in Windsor |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....6.25 miles at an easy pace of 8.10 minutes. Strength training at the gym.....chest and shoulders. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| TM......1.0 mile warm up @ 8.30 minute mile, then 8 repeats of .50 miles @ 7.30 minute mile with 1 minute walk in between, then .25 mile cool down. Strength training at the gym......arms. New shoes.....can step up my training now!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 4.00 | 0.00 | 0.00 | 5.25 |
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TM.....8 repeats of .50 miles; .25 miles @ 8.6, then .25 miles @ 7.0 with 5.0% incline, with 1 minute walk in between repeats and .20 mile cool down after wards @ 7.6. walk for .25 miles. Strength taining at the gym....back. My son bought me a great book for christmas called 'Running & Philosophy'..a marathon for the mind. It really sums up what running means to me. As one person put it...'Every runner who has ever pondered the pleasure of pain, wondered about the duality of mind and body, or felt the artistic beauty of a perfect set of 800m repeats will enjoy this book'. Its not a 'how to' type of read, but rather the relationship between running and life.....philosophically! I love it, and would suggest to anyone who has not read this book to get it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.45 | 4.00 | 0.00 | 0.00 | 6.45 |
| TM......2 mile warm up @ 8.25 minute pace, then 12 repeats of 400m @ 6.50 minute pace with 1 minute walk in between repeats, then .25 mile cool down walk. core excercises @ the gym.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 3.00 | 0.00 | 0.00 | 3.25 |
| TM....3.0 miles @ 7.40 minute pace and .25 mile cool down. Strength training at the gym.....chest and shoulders. longer run outside tomorrow if weather permits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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outside run today...conditions....6 F...felt like -11 F. Winds out of the S @ 17 mph. Ran 8.10 miles....short of my intended 10 mile run, but conditions got too bad at the 4 mile point, so I decided to turn around.....could hardly see because the wind and snow was so heavy. Strength training at the gym......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 2.50 | 0.00 | 0.00 | 4.25 |
| TM....1 mile warm up @ 8.0 minute pace, then 5 repeats of .50 miles @ 7.50 minute pace, then .25 mile cool down. Just wanted to get a sweat in today.....longer run tomorrow outside....hopefully! Strength training at the gym.....back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
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Outside run....19 F....feels like 10 F. Sunny, with winds out of the N @ 7 mph. 10.1 miles.....lots of snow on trail....about a foot wide path to run on...had to stop for many snow banks....not a very enjoyable run! total time of 1 hour, 28 minutes....average pace of 8.43 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run....conditions @ 14 F....feeling like -4 F. Partly cloudy with winds out of the SW @ 19 mph. 10.1 miles at an easy pace of 8.37 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 2.00 | 0.00 | 10.25 |
| TM....10 miles @ a pace of 8.12 minutes with 4 half mile surges @ 6.58 minute pace.....quarter mile cool down walk afterwards.. Strength training at the gym.....chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....easy run of 6.25 miles at a pace of 8.10 minutes. Strength training at the gym.....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....back. plan on a long run tomorrow
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 15.00 | 0.00 | 0.00 | 15.50 |
| TM....15 miles @ a marathon pace of 8.0 minutes, then a half mile cool down. Felt fantastic throughout this run. Very happy that I got this in, as its been a couple months since my last long run. I feel like I am getting my endurance level back to were it was. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| TM....10.0 miles at marathon pace of 8.0 minutes, with .35 mile cool down. Again today, my legs feel great, just a little spasm in my mid-back, but today I resumed my chiropractic adjustments, and I'm sure that will greatly help, as it has in the past. Good day! Strength training at the gym......chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| TM......10 miles at my marathon pace of 8.0 minutes with .35 mile cool down. I felt great today....no aches or pains. The chiropractic adjustment I had yesterday worked miracles! Nice strong run. Strength training at the gym.....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 9.00 | 0.00 | 0.00 | 9.35 |
| TM.....9.0 miles @ marathon pace of 8.0 minutes and .35 mile cool down. Felt a bit stiff today....will ease up tomorrow. Strength training at the gym.......back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.00 | 0.00 | 0.00 | 6.50 |
| TM.....6.0 miles at a pace slightly faster than marathon pace...7.40 minutes, then .50 mile cool down.....felt very good. Strength training at the gym.......chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Strength training at the gym.....arms. My running plan for 2009, based on lessons learned from 2008, and from advice from very helpful fellow bloggers....consistency is key....build of solid base of 50-60 miles per week, and when I feel comfortable with that, I will add 1 day of speed work per week. Every 4 weeks, I will add a recovery week of approximetely 30 miles. This will take some self-disipline, but I am determined to get a BQ this year. I am at 52 miles this week, so I'm going to take today and tomorrow off and do a long run on Sunday. Any suggestions out there?.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Cloudy, 10 F ...feels like -8 and winds out of the SW @ 16 mph. My objective today was to end the week with a recovery run @ about 1 minute slower than marathon pace. Did 10 miles at a pace that was as slow as I could tolorate, and to my surprise, I ran at my marathon pace of 8.0 minutes....very strange, although I did feel very good today after not running yesterday. 8 minute pace on the tread mill feels so much faster than on the road....must be the boredom of running indoors! Good week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Conditions were nice today for an outside run, except that the mild temps made for lots of slush! Sunny skies, 37 F and winds out of the W @ 12 mph. Ran 18 miles as an endurance run. Felt good up untill the last 2 miles....really had to work hard to complete this run, but I'm glad I got it in. I have not run this distance since before the fall marathon last year.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| TM.....10 miles at a pace of 8.0 minutes, with .35 mile cool down Strength training at the gym.......back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
| TM.....10 miles at a pace of 8.0 minutes, with .50 mile cool down. Felt very lazy to start this run, but felt much better after mile 4. Strength training at the gym.....chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.75 | 0.00 | 0.00 | 11.25 |
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TM.....10.75 miles at a slightly faster pace than marathon...7.48 minutes per mile, then .50 mile cool down. Felt very strong today, so I decided to increase the mileage a bit and also the speed. Hoping on an outdoor run tomorrow......not a big fan of the tread mill.
Strength training at the gym.....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Outside run....conditions.....Sunny, 19 F and winds out of the SW @ 4 mph. Ran 10.25 miles at an easy pace of 8.12 minutes. Felt so good to run outside, especially because the sun was out.....finally! Strength training at the gym......back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| TM.....recovery run at an easy pace of 8.27 minutes. Legs felt like rubber today, but I'm happy to have got 64 miles in this week. Long outside run planned for tomorrow....hopefully, the wind will calm down considerably. Strength training at the gym......chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to postpone my long run till tomorrow Went for a 30 km. bike ride. Trails were very wet and busy with Sunday afternoon walkers.....probably best I wait till Monday for the long run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside run....conditions...35 F with partly cloudy skies and winds out of the SE @ 6 mph. Ran 21.50 miles at my marathon qualifying pace.....8.11 minutes. total time of run was 2 hours, 56 minutes. felt very good through this run....a real confidence builder for me!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run....conditions....46 F mostly sunny, and winds out of the SW @ 12 mph. Planned on doing a 6 mile recovery run, but I felt good and the weather is so nice today, so I continued on for 10,1 mile run.....at a easy pace of 8.42 minutes. Strength training at the gym.......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.35 | 6.00 | 3.00 | 0.00 | 10.35 |
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TM.....Rain all day today and I did not feel like dealing with the boredom of a 10 mile steady pace run on the tread mill, so I ran 6 repeats of 1 mile each @ 7.30 minute pace, then 6 repeats of .50 miles @ 6.50 minute pace with about 1 minute rest in between repeats and .25 mile cool down.....total distance of 10 .35 miles. Strength training at the gym......back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 6.00 | 0.00 | 14.10 |
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Outside run.....conditions.....39 F cloudy, and gusty winds out of the W @ 22 mph. ran 14.10 miles.....first half was with a head wind so I used that 7 miles as a strength and endurance run. Back half I had a tail wind so I did 3 repeats of 2 mile tempos concentrating on form and leg turnover. Average pace for entire run was 8.10 minutes. Strength training at the gym.....chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run with very pleasant conditions......35 F, cloudy and winds out of the NW @ 6 mph. 10.1 miles at a marathon pace of 7.55 minutes. Felt strong and relaxed. total time of 1 hour and 20 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 4.00 | 0.00 | 0.00 | 4.25 |
| TM.....a short 4.25 mile run to end the week.....average pace of 7.50 minutes. Strength training at the gym.......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Every day I go to the nursing home were my mother stays......she is in the latter stages of Alzhiemers disease.....to feed her as she can no longer eat on her own. There is outbreaks of varies illnesses all the time and I never get sick, but yesterday there was a stomach flu going around with vomiting and diarhia and wouldn't you know it.....I caught it, but the timing is right I guess as its a scheduled day off from running. Hope I can get a longer run in tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Outside run....condition were sunny skies, 26 F and winds out of the N @ 7 mph. Woke up this morning feeling very good after the stomach flu of yesterday, so I decided to get my long run in, if possible because the rest of the week doesn't look to be that nice. Decided to do what I can....no pressure! Felt pretty good, considering, and all I ate yesterday was 2 banannas, pineapple, and lentil soup for dinner......which is the only thing I kept down! No records broken on this run, but glad to have got it in. Same route as last week. Total time of 3 hours.....average pace of 8.22 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| outside run......30 F, mostly sunny and winds out of the S @ 17 mph. Ran 11.50 miles at an easy pace of 8.26 minutes. Legs felt a bit sluggish, but overall, not too bad considering my long run yesterday. Strength training at the gym.......back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I thought I shook off this flu bug, but it came back to haunt me a bit....not like Sunday, but I'm feeling a bit sick, and very weak.....guess it would be a good idea to listen to my body and rest up today, although I always feel off not running or working out at the gym.....for some reason, I feel that taking a day off will jeaperdize my level of fitness, and I know thats not true. Anyways, I will plan to do an outside run tomorrow if weather permits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 3.00 | 1.00 | 6.25 |
| Tread Mill speed work.....1 mile warm up @ 7.30 minute pace 6 repeats of 800 meters @ 6.40 minute pace with 1 minute walk between repeats. 4 repeats of 400 meters @ 5.42 minute pace with 1 minute walk between repeats .25 mile cool down..Total of 6.25 miles. Strength training at the gym.....back Happy with this speed workout as the 400 meter repeats are the fastest pace I have down thus far. A real confidence booster and something to build upon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Outside run....conditions....23 F, mostly sunny and winds gusting out of the W @ 19 mph. 16.50 mile run, which was quite challenging, as the first 8 miles were into a head wind, and very cold! Good endurance run overall. Total time of 2 hours, 16 minutes.....average pace of 8.14 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 9.00 | 1.00 | 0.00 | 11.50 |
| Tread Mill tempo workout.....4 repeat tempos of 2 miles @ 6.58 minute pace 1 mile @ 6.40 minute pace 1 mile @ 7.20 minute pace .25 mile cool down in between repeats, then .25 mile cool down afterwards. Srength training at the gym......chest and shoulders. Good workout, and pleased to get in 67 miles this week considering I had a stomach flu at the beginning pf the week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....arms and core. Long run tomorrow
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.20 | 0.00 | 0.00 | 0.00 | 25.20 |
| Outside conditions........17 F, sunny, and winds out of the NW @ 11 mph. Ran 25.20 miles in a time of 3 hours, 37 minutes......average pace of 8.37 minutes. First 3 miles and last 3 miles were snow covered and slippery in areas.....made for a tough section to run. Overall, legs felt fine, except the last 3 miles were I felt fatigued overall. Used three packets of Roctane Gu which seems to really help out. Good endurance run overall.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
| Outside conditions......26 F, sunny, and winds out of the S @ 14 mph. Goal today was to do a recovery run. Ran 1.0 mile in the AM to sisters house for a visit. 9.0 minute pace. Afternoon....ran 12.0 miles at a very comfortable pace which turned out to be 8.0 minute pace....which surprised me because I felt very fresh and strong ....even after yesterdays 25 miler. Total time was 1hour, 36 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| Outside conditions......28 F, mostly sunny, and winds out of the S @ 12 mph. Ran 12 miles at a comfortable pace which was faster than yesterdays, which is really motivating to me. I really feel an increase in speed because of the increase in weekly mileage. Total time of 1 hour, 32 minutes........average pace of 7.40 minutes. Strength training at the gym......back and core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside conditions......41 F, partly cloudy, and calm winds. Ran 10.1 miles in a time of 1 hour, 21 minutes......average pace of 8 minutes. Legs felt heavy today. Will ease off on the mileage tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gave myself the day off from running.....legs felt very sluggish, so I will end my week with an outside run tomorrow. Strength training at the gym.......chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Outside conditions......Sunny, 15 F.....feels like 0 F, and winds out of the NE @ 19 mph. Ran 10.10 miles...it was painfully cold today, especially on the back 5 miles into the wind. Had to stop at a store at 8 miles to warm up....and my water bottles in my hydration belt were frozen! Felt good anyway to run in the fresh cold air. Happy with this weeks running ...... 70 miles total, and 272.00 miles for the month.
Strength training at the gym.....arms and core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 3.50 | 2.50 | 0.00 | 7.25 |
| tread mill......7.25 miles......1 mile warm up @ 7.30 minute pace. 5 repeats of 1 mile each.......half mile @ 7.30 minute pace with 4% incline, then half mile @ 6.40 minute pace......about 1 minute walk break between mile repeats. 1.25 mile cooldown @ 8.0 minute pace. Strength training at the gym.....chest and back. long run tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Outside conditions....26 F, sunny, and winds out of the W @ 8 mph. Ran 23 miles at an easy pace of 8.23 minutes. Total time for run was 3 hours, 13 minutes. Ran a very comfortable, controlled slow pace. I can really feel my long distance endurance improving....now I need to improve on speed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside conditions.....30 F, sunny, and winds out of the S @ 12 mph. Ran 10.1 miles as a recovery run with my focus on running a slow recovery pace. Total time of 1 hr, 26 minutes with an average pace of 8.31 minutes. Ran this a little faster than I intended, but felt very good throughout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside conditions.....41 F, cloudy, and winds out of the S @ 14 mph. My goal today was to run 10 miles as a tempo @ about 30 seconds per mile faster than marathon pace and hold it for the entire run. My MP is 8.12 minutes and I ran an average pace of 7.37 minutes....35 seconds per mile faster than MP. Total time of 1 hour, 17 minutes. Felt very strong during the first 8 miles, but legs got tired the last 2 miles and I real started loosing form. Hope to improve on this.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside conditions....57 F, mostly sunny, and gusty winds out of the SW @ 19 mph. A beautiful day here....wanted to do a longer run and just enjoy the warm temp....no worry about pace. First 7 miles were into a gusty head wind of 19 mph but enjoyed the tail wind on the back half! Very pleased with my time.....1 hour, 49 minutes....average pace of 7.39 minutes. Recorded this as MP ..as it felt like that pace....but it was faster than MP.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
|
Outside conditions......39 F, light rain and winds out of the E @ 8 mph. Wanted to run 8.10 miles at a recovery pace to end the week, but I felt so good I just ran how I could.....total time of 57 minutes.....average pace of 7.02 minutes. Felt so Good!!, and ended this week with a personal best of 72 miles. Strength training at the gym.....shoulders, core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside conditions....42 F, Sunny and winds out of the W @ 4 mph. Ran 21.50 miles at a slighly faster pace than MP. Last 5 miles were difficult, as I could not seem to stay hydrated. Total time of 2 hours, 54 minutes......average pace of 8.05 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.00 | 0.00 | 10.50 |
| Rain all day today so I planned a recovery run on the tread mill. Ran the first 7 miles at an easy pace of 8.34 minutes, then felt a surge of energy, so I did a 3 mile tempo @ 6.50 minute pace....felt really good, but was not part of my plan. Strength training at the gym.....arms and core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One of those rare days that I cannot run because I had to tend to family matters all day. Just the way it goes! The rest will only benefit me, I know. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| Outside conditions....Mostly sunny, 23 F and winds out of the NW @ 7 mph. Ran 12 miles at a faster than marathon pace of 7.45 minutes....total time of 1 hour, 33 minutes. Felt very lazy to start this run, but after 4 miles I felt pretty good. Strength training at the gym.......Chest and Shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| Outside conditions......Sunny, 30 F, and winds out of the SE @ 7 mph. Ran 12 miles in a time of 1 hour, 30 minutes....average pace of 7.30 minutes. Felt comfortable and strong. Will try a double run tomorrow, to see how my body responds.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.20 | 0.00 | 0.00 | 16.20 |
| Morning......outside conditions.....Sunny, 39 F, and winds out of the S @ 4 mph. Ran 8.10 miles at a faster than marathon pace of 7.25 minutes. Total time of 1 hour. Afternoon....strength training at the gym....shoulders. outside conditions......44 F, sunny, and winds out of the S @ 6 mph. Ran a second run today of 8.10 miles....meant to be a recovery run, but ran a pace of 7.46 minutes....total time of 1 hour, 3 minutes. I wasn't sure how I would feel doing a double run, as I never did this before and my first run was at 11 am this morning and this second run was at 2.30 pm this afternoon.....only a couple hour gap between, but I felt very strong. Nice week overall.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beautiful day here...sunny skies, 50 F and calm winds. 40 km. bike ride around county. Felt good to be out on my bike after a long winter! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside conditions.......Mostly sunny, 51 F, and winds out of the E @ 9 mph. Another perfect day today! Ran 16.50 miles as my long run this week at a comfortable pace of 7.53 minutes....total time of 2 hours, 10 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Outside conditions......Sunny, 50 F, and winds out of the S @ 8 mph. Ran 10.10 miles in a time of 1 hour, 17 mintes.....average pace of 7.37 minutes. Beautiful day....felt so good to run in shorts and t-shirt. Afternoon........1 hour bike ride down Riverside Drive.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 10.00 | 0.00 | 11.20 |
| Tread Mill.....ran 10 repeats of 1 mile progressive.....each mile started @ 7.10 minute pace...8.3 on the TM, then increased every tenth of a mile by .10 on the TM to 6.25 minute pace....9.10 on the TM....average pace per mile was 7 minutes. Walked for .10 mile between repeats and .30 mile cool down afterwards. Total time for 11.20 miles, including walk breaks was 1 hour, 24 minutes....average pace of 7.30 minutes. Strength training at the gym.....arm and core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
|
Outside conditions.....Sunny, 37 F, and winds out of the N @ 9 mph. Ran 14.25 miles at a comfortable pace of 8.08 minutes per mile. Total time of 1 hour, 56 minutes. Felt good, considering a tm speed workout yesterday. Afternoon..... 1 hour mountain biking down Riverside Drive...approx. 12 miles....very relaxing!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside conditions.....Sunny, 32 F, and winds out of the NE @ 12 mph. Ran 10.1 miles in a time of 1 hour, 20 minutes....average pace of 7.55 minutes. Legs felt tired today....may do a double run tomorrow to shorten the distance for each run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to cancel a run today...feeling drained, so I will rest today and tomorrow. Managed a 2 hour strength training workout at the gym....chest, back and core/. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Mountain biking down Riverside Drive.......35 km. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.00 | 0.00 | 0.00 | 22.00 |
| Outside conditions.....Sunny, 33 F and winds out of the E @ 14 mph. Ran a long run of 22 miles in a time of 2 hours, 57 minutes......average pace of 8 minutes. Felt very strong and ran the entire run without stopping or hydrating at all. The extra day off sure does help!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| Did a recovery tread mill run of 6.25 miles at a comfortable pace of 7.50 minutes, then did 2 hours of strength training at the gym.....shoulders. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......arms. I injured my back at the gym today while stretching.....nothing serious, but decided it would be best to take two days off of running just in case. I leave on Sunday for Seattle for the month of April and plan to do some good training with all the hills there, so I need to be injury free and well rested.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....chest and back. Back feels good today, but I didn't want to run just in case....will do an outside run tomorrow if I feel ok. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside conditions......sunny, 51 F, and winds out of the SW @ 8 mph. I woke up feeling really good today....no back pains at all, so I decided to run....and go as far as I could without any back pains. I felt so strong today.....maybe from the 2 day rest and great weather.....but ran this 16.50 distance in 1 hour, 59 minutes....a pb for me....average pace of 7.13 minutes.....wasn't sure whether to record this as a marathon pace or threshold pace....a huge confidence builder for me!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.....leave for Seattle tomorrow until April 26....will blog daily. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| flight to Seattle....no running today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| In Seattle....ran 18 miles today on the Snoquamie Valley trail, which goes for ever!. Such nice running with no cars to deal with....a gradual incline in elevation....I would guess about 2 or 3% for the first 6 miles....a new experience for me to run with hills like this, but a great advantage! Ran 18 miles in 2 hours, 25 minutes....average pace about 8 minutes. Great run....quiet, and peaceful....lots of contemplative time! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| Tread mill......ran 10 miles at a progressive pace....starting at 8.0 minute pace and increasing every mile for a total time of 1 hour, 15 minutes....average pace of 7.30 minutes....seems so much faster on the tread mill, as 7.30 minute pace on the road is so much easier. It was pouring rain here in North Bend so I decided on running indoors....hopefully, I can do more trail running tomorrow....for sure later in the week, as it is suppose to be nice here.....fingers crossed!....I love the trails here and the solitude it offers... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 11.00 | 0.00 | 0.00 | 12.10 |
| Tread Mill....mile 1....warm up @ 8.0 minute pace mile 2-9....progressive mile starting @ 7.50 minute pace and increasing speed every tenth of a mile to 6.40 minute pace.....30 second walk break in between mile repeats mile 10 and 11.......cool down jog @7.30 minute pace total distance including walk breaks was 12.10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 10.00 | 0.00 | 0.00 | 10.25 |
| Tread Mill.....ran 10 miles at an average pave of 7.48 minutes with .25 mile cool down walk afterwards. Found a full scale gym in North Bend so I paid for a one month membership...glad for that, as I really wanted to keep up with my strength training while I'm in Seattle.. Strength training......chest, back and core. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| Tread Mill.......ran 6.0 miles in a time of 45 minutes.....average pace 7.30 minutes. Thought I would take it easy on the mileage today, as I plan on doing a longer trail run tomorrow...the weather is suppose to be real nice here in Washington this weekend and I will take advantage of that....has rained all day for the last three days...I'm not used to that! Strength training.....shoulders and core. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| A beautiful day in Washington.....sunny skies, calm breeze, and mild temps of 55 F....what a welcome relieve after this weeks rain. I decided to do a longer trail run....again on the Snoquamie Valley trail...to the Snoquamie falls, then back to North Bend and I kept going as the trail led to higher elevations....great workout going up hill for a few miles. Felt so good today on that trail in this great weather! Total time for run was 2 hours, 2 minutes....average pace of 8.08 minutes. Going to hike up Mount Si tomorrow... 4 mile hike up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Perfect day here in Washington......65 F, sunny and calm winds. Hiked up Mount Si....4 miles up and 4 down....counted as running miles...great workout on the legs....I feel more sore than if I ran 20 miles! Great Day!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM.....another picture perfect day here in North Bend....Sunny, calm winds and temps in the mid 60's.....ran 16 miles at an easy pace of 8.26 minutes.....total time of 2 hours, 15 minutes. Afternoon.....hiked up Little Si ....2 miles up....1 hour.....then 2 miles down....50 minutes. Really works the legs...climbing and decending....beautiful trail. Sure wish we had such things in Windsor....will have to move to the west coast! Again I will count these four miles as running miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| A.M......Tread Mill......ran a recovery run of 6.25 miles at an easy pace of 8.10 minutes....legs were sore....not used to the ascending and descending on the mountain hikes! Strength training at the gym......arms and abs. Afternoon.....4 mile hike up Little Si....2 miles up and 2 miles down....same hike as yesterday....hope my legs feel ok tomorrow....cannot resist a hike today....another warm and sunny day here. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took today off from running.....legs are sore...ran 9 days in a row, and hiked 3 days this week. Strength training at the gym......chest, back and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| Tread Mill.......ran 10 miles at a pace of 7.54 minutes with .35 mile cool down afterwards. Plan on doing a trail run tomorrow....weather forecast is good and I prefer to run outdoors! Strength training at the gym.......shoulders and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 12.50 | 0.00 | 0.00 | 15.75 |
| A.M.....ran on the Snoquamie trail....12.50 miles at a pace of 8.0 minutes. Light rain and cooler temps....mid 50's. Afternoon.....strength training at the gym....arms and abs. Evening.......T.M.....ran a short 3.25 miles.....mile 1 @ 8.35 minute pace; mile 2 @ 8.35 minute pace with 6 % incline; mile 3 @ 8.35 minute pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 0.00 | 0.00 | 6.25 |
| Tread Mill......ran 6.25 miles alternating .25 mile repeats of speed and inclines. Varied the inclines from 5.5% to 7.0% and varied the speed repeats from 7 minute pace to 6.40 minute pace........good workout and helps to break the boredom of running on the tread mill. Suppose to rain the next couple of days, so I might have to run indoors......sure love those trail runs around here! Strength training at the gym.....chest, back and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....shoulders. Day off from running......raining like crazy today in Seattle. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day....plan on this week being a recovery week with around 50 miles total after a couple 70 mile weeks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Outside run....very nice day in Seattle.....sunny, calm winds, and 55 F. Ran 17 miles at an easy pace of 8.25 minutes....approximetely 2 hours and 21 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run on the trail....recovery @ 8.25 minute pace...total distance of 10 miles. Strength training at the gym......arms and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| Tread Mill.....ran 6.0 miles....first four miles @ 8 minute pace, then last two miles @ 7.30 minute pace. Cool down of .25 miles. Strength training at the gym.....chest, back and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Outside run on the trail.....8 miles at a faster than marathon pace of 7.50 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day...plan on a very productive week, as the weather here in Seattle is expected to be quite warm.....nice relaxing day with family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ran 8 miles on the trail.....difficult run, as I am coming down with the flu, but needed to get out anyway....beautiful day here in Seattle. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick with the flu...will give my body time to rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| another non-running day....this is going to be a right off week unfortunetely...this stomach flu has really dragged me down! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....finally getting rid of the flu!......plan to run tomorrow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| mistake in my entry.....saturdays entry was actually todays run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
|
outside run......beautiful day....sunny, and temps in the mid 50's ran 8.0 miles....felt very comfortable.....total time of 56 minutes, which turned out to be an average pace of 7.0 minutes....very good run for me after three days of having the flu. Return home on Sunday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....flying back home after a month in Seattle. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run......conditions...Mostly sunny, 82 F and gusty winds out of the SW @ 21 mph. ....very windy and quite warm, but felt so good to run outside without a shirt and have that hot sun on my back! ran 10.1 miles in a time of 1hour, 19 minutes.....average pace of 7.49 minutes. aside for the heat, this run felt very easy....head wind for first 5 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| TM.....6. miles in a time of 47 minutes.....average pace of 7.50 minutes. New shoes.....wanted to break them in with a shorter TM run. Strength training at the gym.....chest, back and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run......Sunny, 57 F and winds gusting out of the E @ 25 mph. Ran 16.50 miles in a time of 2 hours 5 minutes with an average pace of 7.35 minutes. Extremely gusty head wind for the back half of the run.....8.25 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 4.00 | 0.00 | 0.00 | 4.25 |
| Tread Mill.... 4 mile tempo.....29 minutes....average pace of 7.15 minutes. Strength training......shoulders and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.10 | 0.00 | 0.00 | 14.10 |
|
A.M.....Outside run......Mostly sunny, 60 F and winds out of the SW @ 12 mph. Ran 14.10 miles in a time of 1 hour, 48 minutes.....average pace of 7.40 minutes. Felt really strong again today. Afternoon.......12 mile bike ride on the trail
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike ride in county......40 km.....very strong SW winds, which made for a tough ride! 10 km. race tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Spring into Action 10 km. run (6.2 Miles) 00:41:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
|
Ran my first 10 km. run in a long time.....sort of an imformal run and a little confusing because there were 5 km walkers, 10 km walkers and runners all on the same route, and it was a double loop for the 10 km. runners, so many runners made a few wrong turns, but this was a first annual run for the CMHA so I'm sure next year they will correct some of these problems. Never the less, it was a perfect day for this run......sunny, mid 50's and very little wind. This was a personnel best time for me also...with an average pace of 6.42 minutes. total time of 41 minutes and 54 seconds
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.50 | 0.00 | 0.00 | 22.50 |
| Outside long run......mostly cloudy skies, 62 F and winds out of the NE @ 12 mph. Ran 22.50 miles at a very easy and comfortable pace....total time of 3 hours....average pace of 8 minutes. Aside from an aggravating head wind on the back half, this run felt really good throughout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 14.25 | 0.00 | 0.00 | 17.25 |
|
Outside run.....Sunny, 60F and winds out of the E @ 4 mph. My objective today was a short recovery run after yesterdays long run.....but I felt so good and strong, and the weather was so perfect for a nice run that I kept going and ran 14.25 miles.....total time of 1 hour, 54 minutes.....average pace of 8 minutes. Afternoon.......40 km. bike ride in county. Evening.....first day of the running clinic @ 6 pm. 3 mile run with members of the running clinic. Great turnout and I really think I'm going to enjoy this....lots of experience in this group, so I will take advantage of all of it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run......mostly cloudy, 64 F and winds out of the SE @ 4 mph. Ran 10.10 miles in a time of 1 hour, 17 minutes.....average pace of 7.37 minutes. Legs felt very good today, considering the double run yesterday and the bike ride. Afternoon......40 km bike ride to Belle River and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 4.00 | 6.00 | 0.00 | 11.45 |
| Tread Mill.....interval training.....4 miles @ 8 minute pace, then 6 repeats of 1 mile @ 6.50 minute pace with .25 mile walk in between, then .25 mile cooldown. Total distance of 11.45 miles.
Strength training at the gym.....chest, back and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
|
Outside run.....Partly sunny, 61 F and winds out of the SW @ 8 mph. Ran 14.25 miles....total time of 1 hour, 49 minutes......average pace of 7.39 minutes. Felt strong and kept good form through the entire run. Afternoon.......40 km. bike ride in county.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....shoulders and abs. Wanted to run but decided against and will make this a rest day.....70 km. winds outside so this is a good day to rest. Great week for me....A PB on a 10 km. road race, most mileage in one week, joined a running clinic, and mountain biked about 120 kms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Outside run......Partly sunny, 53 F and winds out of the NW @ 15 mph. My objective in this run was to put priority on distance and not time, so I went out at a very easy and comfortable pace. Ran 26 miles in 3 hours, 40 minutes.....average pace of 8.28 minutes. Felt very strong until the last 3 miles, then my legs started to feal very heavy, but overall, good run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
|
Outside run......Sunny, 55 F and winds out of the N @ 9 mph. Ran 14.25 miles at a faster than MP of 7.35 minutes.....total time of 1 hour, 48 minutes. Felt fantastic....as if I rested for two days, which I find amazing since I did a long run yesterday. Plan on doing a double run tomorrow since it is the running clinic day. Afternoon........40 km. bike ride in county.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.10 | 3.00 | 0.00 | 13.60 |
|
Outside run.....Sunny skies, 57 F and winds out of the NE @ 7 mph. Ran 10.1 miles at a pace faster than MP and held it the entire run....form felt great! Total time of 1 hour, 15 minutes.....average pace of 7.26 minutes. Afternoon.....40 km bike ride to belle River area and back. Evening......Running Clinic..... .50 mile warmup then 6 hill repeats. Good workout...first hill workout this year. Total distance of 3.50 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| Tread Mill.....objective was to do a recovery run. Ran 10.35 miles at an easy pace of 8.27 minutes. Strength training at the gym......arms and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
|
Outside run......Sunny skies, 68 F and gusty winds out of the W @ 25 mph. Was hesitant to do an outside run due to these strong head winds for the first 8.25 miles, but decided that I should get used to it as it could be the conditions on marathon day! Ran 16.50 miles...first 8.25 with a strong head wind....total time of 2 hours, 10 minutes, with an average pace of 7.53 minutes.......which doesn't mean a whole lot as I know I ran a negative split with the winds as they were!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Outside run......Partly cloudy, 66 F and winds out of the SE @ 4 mph. Ran 10.1 miles in a time of 1 hour, 15 minutes.....average pace of 7.26 minutes.....felt very strong.......good week for me. Bike ride in county......40 km.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.......chest, back and abs. Day off from running......longer run tomorrow....weather permitting.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
|
Outside run.....Sunny skies, 57 F and winds out of the N @ 14 mph. Ran a long run of 23 miles.... felt very strong with a comfortable pace for the entire run.....did not note time on this run....was only concerned with distance, but I would estimate an approximate pace of about 8.10 minutes. 20 km. bike ride in the afternoon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| Outside run.....Sunny skies, 51 F and winds out of the W @ 3 mph. ran 17.20 miles at an easy pace of 8 minutes......total time of 2 hours, 18 minutes. Good run. Afternoon.......40 km bike ride in county.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.15 | 0.00 | 0.00 | 12.15 |
| Outside run...... Sunny skies, 62 F and winds out of the SW @ 17 mph. Ran 12.15 miles in a time of 1 hour, 32 minutes with an average pace of 7.34 minutes. Felt very good and did numerous pickups throughout the run...was going to go farther but decided not to because I will be doing a double run today with the running clinic this evening. Afternoon.......40 km bike ride to Belle River area and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Outside run......Sunny skies, 77 F and winds out of the SW @ 15 mph. Ran a medium long run of 18.25 miles....total time of 2 hours 31 minutes....average pace of 8.16 minutes. Felt difficult running in this heat as I am not yet acclimitized to these temps. Hydration was difficult to maintain even with 32 ounces of water......for some strange reason that does not make sense to me, all the water fountains on the trail are still not turned on!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.60 | 0.00 | 0.00 | 15.60 |
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Outside run......sunny skies, 78 F and winds out of the SW @ 14 mph. ran 15.60 miles in a time of 2 hours, 02 minutes.....average pace of 7.49 minutes.....the heat was not as bothersome as yesterday....run felt much better. Plan on doing a shorter 10 mile recovery run tomorrow to finish off the week. Afternoon.......40 km bike ride in county.....very warm temps!!....84 F.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run...... Mostly sunny, 60 F and winds out of the NE @ 12 mph. ran 10.1 miles as a recovery run in a time of 1 hour, 20 minutes......average pace of 7.55 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Another beautiful day.....40 km bike ride. Day off from running.....long run tomorrow.
Great week for me.......96.30 miles of running and 180 km of biking.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.34 | 0.00 | 0.00 | 0.00 | 27.34 |
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Outside run.......56 F and light rain. Ran 44 km....27.34 miles. This was an endurance run and I did not record a time. Felt very strong through the entire run. I really can see an improvement in my endurance level...very uplifting!! Afternoon........20 km bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.20 | 0.00 | 0.00 | 17.20 |
| Outside run......Sunny, 60 F and winds out of the NE @ 12 mph. Ran 17.20 miles....total time of 2 hours, 08 minutes......average pace of 7.26 minutes. Felt great! Double run tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.85 | 1.25 | 0.00 | 17.10 |
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Outside run......Cloudy, 60 F and winds out of the E @ 14 mph. Ran 12.60 miles in a time of 1 hour, 36 minutes.....average pace of 7.37 minutes. Running clinic tonight...... total of 4.50 miles; 1.50 mile warm up, then 5 hill repeats, then .50 mile cool down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| Outside run......Rain....heavy at times, 69 F and winds out of the S @ 7 mph. Ran 17.20 miles in a time of 2 hours, 15 minutes.....average pace of 7.51 minutes. Had to deal with the elements as it rained quite heavy during first 3/4's of the run.To my advantage the winds were very calm!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.60 | 0.00 | 0.00 | 15.60 |
| outside run.....Light rain, 71 F, humidity @ 83%.....factor of 84 F, winds out of the SW @ 8 mph. Ran 15.60 miles in a time of 2 hours, average pace of 7.41 minutes........not much left in the tank the last couple of miles. Recovery run tomorrow, then camping for the weekend.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.65 | 0.00 | 0.00 | 5.65 |
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Outside run from campsite.....5.65 miles .....average pace...7.25 minutes. bike ride.....70 km.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day......camping. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.00 | 0.00 | 0.00 | 26.00 |
| Outside run...55 F, sunny and winds out of the N @ 9 mph. Ran the best run of my life......26.0 miles in a time of 3 hours, 20 minutes.....no stopping and no hydrating....just straight through, and kept the pace at a very comfortable speed. This is the first time that I really can feel the benefits of the increased mileage....much more endurance, strength and stamina....very encouraging!!....average pace of 7.41 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Tread Mill......ran 18.25 miles at a recovery pace of 8.13 minutes per mile....felt very comfortable....my objective for this run was two fold.....endurance and also mental training....very boring to run long distances on the tread mill!!
1.50 hours of upper body strength training at the gym.....shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
|
outside run......Partly cloudy, 52 F and winds out of the NE @ 9 mph. Ran 20.50 miles at a faster than MP of 7.22 minutes per mile.....total time of 2 hours, 31 minutes. Felt very strong from beginning to end....even felt like I could have pushed a little faster. Evening....Suppose to attend the running clinic tonight, but started to feel chilled....hopefully, I'm not coming down with something!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run......Partly sunny, 58 F and winds out of the NE @ 8 mph. Ran 16.50 miles in a time of 1 hour, 58 minutes.....average pace of 7.09 minutes. Felt great today....run was smooth.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.....Mostly sunny, 59 F and winds out of the NE @ 9 mph. Ran 16.50 miles in a time of 2 hours, 02 minutes....average pace of 7.23 minutes per mile......a little slower than yesterday as the legs are a bit tired. Recovery run tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......Sunny, 64 F and winds out of the NW @ 2 mph. Ran 14.25 miles as a recovery run in a time of 1 hour, 53 minutes.....average pace of 7.56 minutes. Rest day tomorrow....body is feeling very tired after 112 miles this week. Afternoon......40 km bike ride
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Mountain bike ride in county......60 km. Rest day from running......Very pleased with this weeks efforts.....112 miles of running and 100 km. of mountain biking. I might drop the miles down around 80 this week as a recovery week....will see how the body responds to my long run tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| Outside long run.....mostly cloudy, 69 F and winds out of the S @ 7 mph. Wow!!....I set a goal for myself to run a long run of at least 30 miles before my next marathon, and I did that...plus....today. For the most part, I felt very good but the last 6 miles were quite slow. I ran 32 miles in a time of 4 hours, 21 minutes....with an average pace of 8.10 minutes...which is a faster pace than required for me to get a BQ. A real confidence builder, because if I can run a qualifying pace over 32 miles, I know now that I can do so in the marathon.....if things go the right way for me....of coarse!! My first 26 miles I ran in 3 hours, 23 minutes...the last 6 miles was a slow 58 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.....light rain, 59 F and winds out of the E @ 11 mph. Meant to do a recovery run, but after 1 mile of mild stiffness, I felt so good that I upped my pace. Ran 16.50 miles in a time of 2 hours, 3 minutes.....average pace of 7.27 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 0.00 | 2.00 | 0.00 | 21.25 |
|
Outside run.....Partly sunny, 62 F and winds out of the W @ 11 mph. Ran 18.25 miles at a recovery pace of 8 minutes per mile. I wanted to take it slower today as tonight is the running clinic.....also, legs felt tired today.....not much left in the last 2 miles. Evening.....Running Clinic....speed work on school track......1 mile warmup then 4 times 800 meters @ LT....Total of 3 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run..... Cloudy, 62 F and winds out of the NE @ 4 mph. Ran 14.25 miles at MP...total time of 1 hr, 47 minutes....average pace of 7.31 minutes. Legs felt so much better than yesterday, so I just ran at a comfortable pace. I have been somewhat confused about my paces at various distances, so I used the Mcmillan pace calculator....based on my most recent 10k run....41minutes, 54 seconds....to figure my paces....10 k....6.44 minutes Half Marathon.....7.07 minutes Marathon......7.31 minutes Recovery.....9.01-9.31 minutes Long runs.....8.01-9.01 minutes Tempo runs......6.50-7.07 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| I decided I better take some advice from experienced runners on this blog, so I did a recovery run today, instead of my planned 14 miler. I ran 6.75 miles at my recovery rate of 9 minutes per mile. I plan on doing a longer run tomorrow to finish off my week. 1.50 hours of upper body strength training at the gym......chest, back and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
|
Outside run..... Sunny, 60 F and winds out of the N @ 9 mph. Ran 20.50 miles in a time of 2 hrs, 39 minutes.....average pace of 7.46 minutes. Lots of fun running through downtown Windsor during the Red Bull practices.....but lots of traffic and many pedestrians.....had to make my way through all the people as the riverfront trail was closed off, so this slowed my pace a bit. Afternoon.....40 km. bike ride to Belle River....a perfect day for biking....calm winds, warm and sunny!...really enjoyed this ride today!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day for running.....going to change things up a bit next week with double runs...see how I respond with recoverys. 40 km. bike ride today.....very relaxing...calm winds help!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gave myself an extra day off of running, as this week will be a long run then 5 days of double runs, so I wanted to be rested up. Beautiful day for mountain biking.....70 km. all around Belle River, and Windsor....nice ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.00 | 0.00 | 0.00 | 26.00 |
| Outside long run......Sunny, 71 F and winds out of the E @ 8 mph. Ran 26.0 miles...another PR....total time of 3 hrs, 18 minutes with an average pace of 7.37 minutes. Hard run though, as hydration and heat was a problem...I left way too late in the day for this run. This week....double runs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 14.25 | 1.00 | 0.00 | 24.25 |
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Outside run...AM...Mostly sunny, 66 F and winds out of the E @ 7 mph. Ran 14.25 miles in a time of 1 hr, 44 minutes....average pace of 7.18 minutes per mile. Outside run with Running Clinic....PM.....Cloudy skies, 75 F and winds out of the E @ 12 mph. Ran 10 miles.....6 mile warm up at recovery pace, 8 times 200 meters @ LT with 200 meter recovery jog in between, then 2 mile recovery jog back home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.20 | 0.00 | 0.00 | 20.20 |
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Outside run.....AM....light rain, 66 F and winds out of the SE @ 12 mph. Ran 10.10 miles in a time of 1 hr, 14 minutes.....average pace of 7.20 minutes. Outside run.....Afternoon....Overcast, 69 F and winds out of the S @ 12 mph. Ran 10.1 miles at a comfortable pace of 7.37 minutes per mile.....total time of 1 hr, 17 minutes. Very humid running in the afternoon.....it will take some getting used to!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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Outside run....AM......Partly sunny, 71 F and winds out of the NW @ 6 mph. Ran 16.50 miles at an easy pace of 8.04 minutes per mile.....total time of 2 hrs, 13 minutes. My body is responding to the toll of the increased mileage over the last couple of months....I feel much stronger, but although I am eating more now than ever, my weight has dropped from 156 lbs. at the beginning of May, to 140 lbs. now.....I assume its the body's way of adapting.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weekend of rest with family and friends.....body and mind needs it! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest day.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Outside run.....Partly cloudy, 62 F and winds out of the N @ 5 mph. Did not feel motivated at all to do this run....good thing I left at 6.30 in the morning, at least I excaped the humidity expected for today. Ran 26 miles at a pace of 7.58 minutes....total time of 3 hrs, 27 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Going to use this week as a recovery week....keep the miles down to about 60-70. I noticed in the last couple of weeks that although I have the endurance for these long runs, the added mileage over the last couple of months leaves my legs feeling tired enough that I cannot seem to get in some quality runs....example....short pickups during long runs, and separate speed and hill workouts. I need more recovery time to allow for more key run workouts. I am now comfortable with the fact that I have achieved a solid base...I need to get in those key runs to help develop more strength and speed, which involves changing my weekly workout plan. Today....going to spend the day out on my mountain bike enjoying this nice weather. Bike ride in county......40 km.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run....4.30 AM.....mostly in the dark......66 F with calm winds. Ran 16.50 miles at a MP of 7.31 minutes...total time of 2 hrs, 4 minutes. Nice to run in the dark....hardly no traffic, very quiet, birds singing, calm winds, cool with little humidity and got to see the sun come up over Lake St. Clair on the back half. Really enjoyed this run, and felt quite strong after yesterday's rest.......something to be said about rest days!! Afternoon.....30 km. mountain bike ride to Belle River and back....very warm and humid! 10 mile run with some MP tempos thrown in tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A change in my plans for the day.....its just dangerously hot out there....108 F with the humidex factered in....so I gave myself another day off and the added rest this week will do me good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Outside run......Sunny, 82 F, humidex of 70 %....feels like 100 F, and calm winds. Ran 8.10 miles......64 minutes....average pace of 7.54 minutes. Had to keep an easy pace....extremely hot to run in....its going to take some adjustment to get used to this heat, or modify my schedule to run very early in the morning, as this humidity really zaps me of energy!! Afternoon......40 km. bike ride....Belle River and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
| Outside run.....Sunny, 75 F and winds out of the N @ 11 mph. Humidex @ 69 %....feels like 86 F Left late for this run so I ran in considerable heat, but not anywere like yesterday. 8.10 mile tempo run in a time of 58 minutes....average pace of 7.10 minutes. Great run considering, as I felt very strong....good form. I'm really feeling the positive effects of a lower mileage week...feels like I have new legs!! Afternoon....40 km mountain bike ride to belle River.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day today and tomorrow....resting up for a strong week of training next week |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.....Sunny, 75 F and winds out of the W @ 14 mph. Marathon pace run of 16.50 miles.....time of 2 hrs, 04 minutes......average pace of 7.31 minutes. Considerable head winds on front half of run of 14 mph and warm temps made for this to be a good run for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 4.00 | 0.00 | 7.35 |
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Morning.....TM.....1 mile warm up @ 8.30 minute pace 4- 1 mile repeats @ 6.58 minute pace, with .25 mile walk in between 1.25 miles cool down @ 8.0 minute pace Afternoon....1.50 hrs strength training at the gym.....chest, back and abs. Medium-Long run tomorrow..... trying to keep a good weekly base, but also get in a couple key short runs of speed and hills.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Outside run.......Mostly cloudy, 64 F and winds out of the N @ 4 mph. Ran a uneventful 18.25 mile medium long endurance run at a comfortable pace of 8.26 minutes.....for the most part a very easy run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 2.00 | 0.00 | 6.25 |
| AM....Gym TM.....ran 6.25 miles hill workout....1.0 mile warm up @ 8.30 minute pace 8 incline repeats- .25 mile @ 8.30 minute pace with 6 % incline, then .25 mile flat @ 8.30 minute pace. 1.25 mile cool down @ 8.0 minute pace. Strength training....arms and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run.....Partly sunny, 66 F and winds out of the NW @ 12 mph. Ran 14.25 miles @ MP....total time of 1 hr, 45 minutes.....average pace of 7.26 minutes. Don't have a garmin, so I'm not sure what my splits are but I'm sure I ran a negative split as the winds were quiet gusty on the front half of this run. ......need to get a garmin!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Outside run.....Sunny, 66F and calm winds. Ran 14.25 miles at an easy pace of 7.47 minutes.....total time of 1 hr, 51 minutes. Afternoon.......40 km. mountain bike ride
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day off from running. AM......strength training at the gym.....shoulders and abs. Afternoon......50km. bike ride to Belle River. perfect day for biking....calm winds, warm and sunny.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Outside long run.......Sunny, 77 F and winds out of the NW @ 15 mph. Ran a long run of 21.50 miles in a time of 2 hrs, 58 minutes.....average pace of 8.17 minutes. No problems...a smooth run considering the warm temps and gusty winds.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.13 | 7.12 | 0.00 | 14.25 |
| Outside run.....Sunny, 64 F and winds out of the NW @ 12 mph. Ran 14.25 miles....first half with considerable head winds...ran @ MP. Back half @ tempo pace. Total time for run was 1 hr, 44 minutes....average for entire run was 7.18 minutes per mile. Very productive run!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
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Outside run......Sunny, 62 F and winds out of the NW @ 4 mph. Ran a steady 10.1 mile tempo at a pace of 7.08 minutes.....1 hr, 12 minutes. Felt strong and in good form the entire run. Afternoon..... 40 km. bike ride to belle River area and back.....perfect biking and running day!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Outside run.....Sunny, 71 F and winds out of the N @ 7 mph. Ran a medium-long run of 16.50 miles in a time of 2 hrs, 10 minutes.....an average comfortable pace of 7.52 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
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Outside run......Partly sunny, 75 F and winds out of the S @ 6 mph. Ran 10.1 miles at a faster than marathon pace.....quite warm today....I was sweating buckets! total time of 1 hr, 15 minutes.....average pace of 7.26 minutes. 40 Km. bike ride to Belle River and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run......Partly sunny, 77 F and winds out of the W @ 12 mph. Ran 16.50 miles in a time of 2 hours.....shifting between tempo and marathon paces. Very warm and humid during this run! Average pace of 7.16 minutes per mile for entire run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 km. bike ride around county......beautiful day! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Outside run.....Sunny, 71 F and winds out of the SW @ 7 mph. Ran a long run of 21.50 miles in a time of 2 hrs, 46 minutes......average pace of 7.43 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run.....Sunny, 68 F and winds out of the N @ 4 mph. Ran a tempo of 10.10 miles in a time of 1 hr, 11 minutes.....average pace of 7.02 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day.....needed that extra day this week. Longer run tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run......Sunny, 73 F and winds out of the SW @ 6 mph. Ran 16.50 miles in a faster than marathon pace of 7.13 minutes per mile.....total time of 1 hr, 59 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ran in another pair of runners on my medium long run yesterday, and after the run had quite bad shin splints....painfull even to walk, but today its about 50% better, so I am taking today and most likely tomorrow off from running to heal properly. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
| outside run.....mostly sunny, 66 F and winds out of the N @ 7 mph. Ran 8.10 miles at a tempo pace of 7.02 minutes per mile....total time of 57 minutes. Legs felt good.....very mild shin sprints.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Outside run....Cloudy, 71 F and winds out of the S @ 9 mph. Ran 10.10 miles at a MP of 7.37 minutes per mile....total time of 1 hr, 17 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Outside run.....Partly sunny, 73 F and winds out of the SE @ 8 mph. Ran 12.0 miles at an easy pace of 7.50 minutes per mile.....total time of 1 hr, 34 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
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Outside run......Hazy, 69 F and winds out of the SE 4 mph. Ran 10.10 miles at a faster than MP of 7.20 minutes per mile.....total time of 1 hr, 14 minutes. Going to keep the mileage down this week in preparation for this Sunday's half marathon race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run......Sunny, 66 F and winds out of the W @ 4 mph. Ran 10.10 miles at a tempo pace of 7.08 minutes per mile.....total time of 1 hr, 12 minutes. New shoes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....half marathon race tomorrow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Running From Cancer (13.1 Miles) 01:30:13, Place overall: 20, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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Running From Cancer half marathon race.....a PR for me....never ran a half in a race and was not sure how I would do....my best half was my half split in last years marathon which was 1 hr, 39 minutes, so this is a great improvement for me! .,..an average pace of 6.53 minutes. Felt strong the entire run.....started with a very conservative pace and passed many people, then around mile 5, I caught sight of a friend.....2nd place female runner....and she had a good pace, so I decided to attempt and catch her and maybe keep up with her for as long as I could. I caught her at the turn around point and I was able to keep up with her pace and at mile 9 had enough left that I picked up my pace, passed her and caught about 5 or 6 more runners....all in all a great run for me and a huge confidence builder for my try at a BQ in October in Detroit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run......Sunny, 66 F and winds out of the SW @ 4 mph. Ran 10.10 miles at a easy recovery pace of 7.49 minutes per mile.....total time of 1 hr, 19 minutes. Legs felt tight first couple of miles, but then I loosened up....run felt strong and comfortable.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run.....Light rain, 71 F and winds out of the SW @ 12 mph. Ran a 10.10 mile tempo at a pace which is a PR for me for a 10 mile run and considering a fair amount of head wind on the front half of this run...this was a great run for me....very excited with these results lately!! Total time for todays run was 1 hr, 09 minutes.....average pace of 6.50 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Outside long run......Cloudy, 69 F and winds out of the E @ 4 mph. Ran a long run of 20.50 miles at a comfortable pace of 7.42 minutes per mile.....total time of 2 hours, 38 minutes. Legs were a bit stiff....still not fully recovered from Sunday's race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Outside run......Sunny, 71 F with calm winds. Ran 12.25 miles mixing tempo and marathon paces......total time of run was 1 hr, 26 minutes with a total average pace of 7.01 minutes. Good solid run. Afternoon......40 km. bike ride to belle River and back....mountain biking.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Outside run......recovery....Sunny, 75 F and winds out of the N @ 7 mph. Ran 14.25 miles at a recovery pace of 8 minutes per mile.....total time of 1 hr, 54 minutes. Very warm and humid today...really takes a lot out of me, but slowly I am acclimitizing to this heat. Afternoon.......40 km. mountain bike ride to Belle River and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day today.....great week of running.....a PR in a half marathon race, two good tempo runs, and 80 miles for the week, 80 km. of mountain biking. Plan on joining the group from the running clinic tomorrow morning for a medium-long run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.25 | 8.25 | 0.00 | 16.50 |
| Outside run.....Sunny, 71 F and winds out of the NW @ 9 mph. Ran 16.50 miles.....first 8.25 miles in 63 minutes at a marathon pace of 7.38 minutes per mile. Back half in 54 minutes at a tempo pace of 6.32 minutes. Total time of run was 1 hr, 57 minutes with an average pace for entire run of 7.05 minutes. Good workout!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run.....Sunny, 73 F and gusty winds out of the SW @ 19 mph. Ran 14.25 miles at a MP of 7.22 minutes per mile.....total time of 1 hr, 45 minutes. The wind was a challenge to run in today, but a good stamina run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run.....Sunny, 75 F with humidity @ 88 %....making it feel like 88 F. Winds out of the SW @ 12 mph. Ran 10.10 miles at a easy pace of 7.31 minutes per mile....total time of 1 hr, 16 minutes.....very warm and high humidity made it quite difficult to run in today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
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Outside run.....Sunny, 73 F and winds out of the N @ 7 mph. Ran 17.25 miles at an easy pace of 7.29 minutes per mile.....total time of 2 hrs, 09 minutes. Afternoon.......40 km. mountain bike riding to Belle River and back. Perfect day for biking.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
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Outside run.....Sunny, 66 F and winds out of the N @ 6 mph. Ran 14.25 miles at a MP of 7.14 minutes per mile......total time of 1 hr, 43 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 5.10 | 0.00 | 10.10 |
| Outside run......Mostly sunny, 68 F and winds out of the NE @ 8 mph. Ran 10.10 miles in a time of 1 hr, 11 minutes.....Ran @ MP with numerous quarter mile pickups @ tempo pace......averaged total run @ a 7.02 minute pace. Good run....felt very strong with good form throughout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day. Plan on taking tomorrow off also....legs are tired and the extra day will pay off positively for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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Outside run.......I did not plan on running today, but this morning I had some errans to do in my car and I seen so many people out running and so I could not resist....even though I did not leave the house till noon.....the temperature was 89 F and with the humidex factored in the temp felt like 111 F with mostly sunny skies and a considerable wind out of the SW @ 17 mph. Ran 16.50 miles at a real slow pace......at about 2 miles from home on the back half the heat just felt like more than I could handle, so I stopped at the beach there and jumped in the lake....felt really good!....then ran the rest of the way back home. A real mental endurance run today!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run.....Sunny, 78 F and winds out of the S @ 11 mph. Humidity @ 79 % makes it feel like 97 F! Another hot day....man its difficult to run in this heat and I cannot run earlier in the day because of other comittments, so these runs make me feel like I am regressing in my training....ran 10.1 miles today and it felt like a 15 mile run! Total time of run was 1 hr, 17 minutes with an average pace of 7.37 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run......Sunny skies, 77 F and winds out of the W @ 4 mph. Ran 10.10 miles in a time of 1 hr, 15 minutes.....average pace of 7.26 minutes. This humidity is really getting to me. I noticed that I lost about 7 lbs. of water weight on these 10 mile runs the last few days, when I usually will only loose about 4 lbs. on a 20 or more mile run. Incredible how much I sweat! Would like to get a long run in tomorrow so it will be an early one!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
|
Outside run....Mostly sunny, 69 F and winds out of the N @ 7 mph. What a differance the cooler temps have on these longer runs....ran 21.50 miles in a time of 2 hrs, 42 minutes.....average pace of 7.32 minutes.....this run felt easy and the pace was very comfortable. Afternoon........40 km. mountain bike ride to Belle River and back.....legs felt really good considering the long run this morning.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
|
Outside run......Sunny, 75 F and winds out of the NE @ 4 mph. Ran 18.25 miles....meant to be ran at a recovery pace and it felt like it, but my accual pace was 7.44 minutes per mile in a total time of 2 hrs, 21 minutes. A bit more humid and warm today. Afternoon.......40 km. bike ride to Belle River and back.....anoth perfect weather day to be out on my bike!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Outside run......another very warm and humid day......Sunny, 77 F and winds are calm...humidity @ 74 % which makes it feel like 91 F. Ran 10.10 miles in a time of 1 hr, 16 minutes.....average pace for run was 7.31 minutes. Will try to do a recovery run late this afternoon if time permits. Afternoon..... 40 km. mountain bike ride to Belle River and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest today....good effort this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| extra rest day from running......40 km bike ride for some cross training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run........Partly sunny, 80 F and winds out of the W @ 8 mph. Humidity @ 74 % to make it feel like 99 F It was one of those days.....did not feel like running today at all and I left when the temperature was too high with high humidity. Ran 10.10 miles at a MP of 7.20 minutes per mile in a total time of 1 hr, 14 minutes. Glad to have gotten this run in anyway and happy to have done a MP in this heat. I guess what does not kill me will make me stronger!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Outside run..... Mostly sunny, 75 F and winds out of the SW @ 11 mph. Humidity @ 83 %...makes it feel like 91 F. Took it very easy today as the temperature outside was warm....not as warm as yesterday, but very high humidity. Ran 16.50 miles at a easy pace of 7.49 minutes per mile....total time of 2 hrs, 09 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 16.50 | 0.00 | 0.00 | 26.60 |
|
Morning......Outside run.....Sunny, 75 F and winds out of the E @ 4 mph. Humidity @ 57 %. Ran 16.50 miles at a MP of 7.16 minutes per mile. Felt very comfortable, especially considering the humidity was so much less than yesterday....still warm though. Total time of run was 2 hours. Mid-Afternoon......Outside run.....Sunny, 80 F and winds out of the SW @ 8 mph. Humidity @ 51 % makes it feel like 90 F. Ran 10.10 miles for a double run at a recovery pace. I left my watch at home so as to not worry about time....just a slow recovery run....heat did not feel so bad as the humidity is low.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
Outside run......Cloudy, 80 F and winds gusting out of the S @ 17 mph. Humidity @ 79 % makes it feel like 100 F. Ran 16.50 miles at a recovery pace of 8.18 minutes per mile...total time of 2 hrs, 17 minutes. Tough run.....heat and humidity was a factor and strong gusty winds. When I left for the run it looked like rain and I was hoping for that to cool things off, but no such luck!. Legs are tired.... I ran almost 70 miles in 4 days and 43 of those miles in the last 2 days.....might take tomorrow off...I'll see how the legs feel tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking today off.....legs feel a lot better today, but really noticing an increase in my resting heart rate....maybe a sign that I need a little more rest this week....will run a medium-long tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 16.50 | 0.00 | 16.50 |
|
Outside run.....Raining, 59 F and winds out of the NW @ 8mph. Ran 16.50 miles at a tempo pace of 7.02 minutes per mile. Total time of run was 1 hr, 56 minutes. Raining for the entire run....felt so good to run in the rain with cool temperatures of 59 F....what a relief from all this heat and humidity!!. Good week.....four medium-long runs and one double run ( 26.60 mile day ) this week to make 86.20 miles in 5 runs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run..... Partly cloudy, 64 F and winds out of the S @ 2 mph. Great running weather! Ran 10.10 miles as a tempo run.....total time of 70 minutes and held a steady pace of 6.56 minutes per mile....felt really good except for a bit of shin sprints on the left leg....will have to watch that this week and back off on the miles if necessary. 8 more weeks till the marathon!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking today off from running and possibly a day or two more.....shin splints on left leg considerable....actually, feeling a bit more sore than yesterday....in the past, this would heal up in a couple days, but I am being extra cautious about this....do not want a long term injury with only 8 weeks till the marathon. Decided to do some cross training....40 km. bike ride. Taking it day by day...a good week for recovery anyway....last 4 weeks were 80 plus mile weeks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running....still nurturing shin splints. Strength training at the gym......chest, shoulders and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Looks like this week will be a right-off for me as far as running, but everything happens for a reason and a week off might be a real good thing for me....so I am doing some cross training....strength training at the gym.....shoulders and abs. Leg pain feels about 80 % better.....a 5 day rest is what I plan, then hopefully I can get a run in on Sunday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......arms, abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.....plan on running tomorrow...maybe 10...see how legs feel after the 5 day rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Going to start back running tomorrow. 25 km bike ride today.... a little windy and cool!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
|
Outside run......Sunny, 59 F and winds out of the NE @ 4 mph. Ran 10.10 miles at a pace of 6.56 minutes per mile....total time of 1 hr, 10 minutes. Legs felt 100% no pain at all, just a little difficulty regulating my breathing. Felt so good to run again after 6 days of rest.....looking forward to a good week!! Afternoon.......strength training at the gym......chest, back and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
|
Outside run......an absolutely beautiful day.....sunny, 66 F and winds out of the E @ 2 mph. Ran 14.25 miles at a pace that felt very comfortable....about MP. Total time of 1 hr, 45 minutes with an average pace of 7.22 minutes. Legs felt very strong. Afternoon....... 40 km bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 2.00 | 3.00 | 0.00 | 6.10 |
|
Tm...speed workout. Did 6-800m intervals......1 mile warm up @ 7.10 minute per mile pace, then 6 intervals of 800m ....3.05, 3.09, 3.09, 3.09, 3.09, 3.05, then 1.10 mile cool down at 7.20 minutes per mile pace. I would estimate the intervals @ about 75% of VO2 so recorded at threshold intervals....short term goal is to get my 800m at under 3 minutes and 1 mile intervals at 6.00 minutes. Legs felt fresh and strong except for a minor pain under my right foot.
Strength training at the gym......shoulders and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Outside run....Sunny, 68 F and winds out of the NE @ 7 mph. Ran 10.10 miles at an easy pace of 7.37 minutes per mile. Legs were stiff today so I decided to cut the run short and possibly do a medium-long tomorrow. Afternoon..... 40 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Outside run...medium-long......Sunny, 71 F and winds out of the NE @ 8 mph. Ran a medium-long run of 16.50 miles at an easy pace of 7.42 minutes per mile....total time of 2 hrs, 07 minutes. Felt strong throughout run....no pains at all.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
|
Outside run....Sunny, 68 F and winds out of the NE @ 8 mph. Ran 14.25 miles at an easy pace of 7.35 minutes per mile....total time of 1 hr, 48 minutes. Afternoon.......40 km. bike ride. Good week for me, especially after coming off an injury last week.....71.30 miles of running, and 145 km. of biking.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running......40 km. bike ride for some cross training. A picture perfect day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
|
Outside run..... ran a long run of 26 miles at an easy pace of 7.53 minutes per mile...total time of 3 hrs, 25 minutes. The humidity started to get to me around the 18 mile point. I was thinking on running a 10K race today, but opted not too...thinking it was too soon after my injury last week....maybe a long endurance run was too much also, but I felt quiet good ..except for the humidity. Afternoon......35 km. bike ride....storm brewing, but such a nice stillness to the air....really enjoyed this bike ride, and kind of happy I didn't get caught in a storm!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......Pouring rain, 68 F and winds out of the NE @ 7 mph. Ran 14.25 miles in a time of 1 hr, 48 minutes.....average pace of 7.35 minutes. Rain through the entire run. Interesting to note the strange look I get from people passing by in their vehicles seeing me running in the rain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Outside run.....Mostly sunny, 69 F and winds out of the E @ 6 mph. Ran 10.10 miles in a time of 1 hr, 14 minutes....average pace of 7.20 minutes. Felt quite good, but it was one of those runs were I felt like I was going faster than I acually did. Maybe the legs are a bit tired from the mileage the last two days, but they felt ok during this run......just one of those days!! Afternoon......35 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......Partly sunny, 71 F and winds out of the E @ 6 mph. High humidity @ 83 % makes it feel like 84 F. Ran 14.25 miles at an easy pace of 7.31 minutes per mile....total time of 1 hr, 47 minutes. It was not that warm out but the humidity made it feel like such. Legs felt fresh.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Decided to take a day off today and do a medium-long run tomorrow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Outside run....Sunny, 68 F and winds out of the N @ 9 mph. Ran 21.0 miles at an easy pace of 7.57 minutes per mile. total time of 2 hrs, 47 minutes. Absolutely beautiful day....kept a slow easy pace and spent my time contemplating my strategy for a possible qualifier in the upcoming marathon. Feeling the most optimistic I have ever felt about this! Afternoon.......35 km bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 km. bike ride around county |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
|
Outside run....Sunny, 66 F and winds out of the NW @ 4 mph. Ran 16.50 miles at MP of 7.16 minutes per mile....total time of 2 hrs. Felt very relaxed and strong....amazing what a two day rest does! I know I have the speed, strength and endurance for a qualifier in October, so my plans are to bring my training down to 5 days a week at about 70 miles for the next 3 weeks to maintain this level of fitness and hopefully, to avoid injury from overtraining. I will then begin my taper. Afternoon......35 km. bike ride to Belle River and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run....Sunny, 61 F and winds out of the NE @ 14 mph. Ran 10.10 miles at a tempo pace of 6.56 minutes per mile....total time of 70 minutes. Felt very strong with good form. Strong head winds on the back half, but was able to keep pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run....Sunny, 55 F and winds out of the NE @ 7 mph. Ran 10.10 miles at a faster than MP of 7.14 minutes per mile. Total time of 73 minutes. Felt so good today....would have liked to run farther if time allowed.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run.....Sunny, 72 F and winds out of the NW @ 8 mph. Ran 20.50 miles at a MP of 7.25 minutes per mile......total time of 2 hrs, 32 minutes. Ran first 10.25 miles in 1 hr, 18 minutes......back half in 1 hr, 14 minutes. Good solid run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Outside run.....Sunny, 57 F and winds out of the E @ 8 mph. Ran 8.0 miles with mixed paces of easy to Threshold....averaged 7.30 minutes...last mile ran at 6.30 minute pace....recorded as easy miles based on average for entire run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| outside run.....Overcast, 70 F and winds out of the S @ 12 mph. Ran 18.25 miles at an easy pace of 7.53 minutes per mile....total time of 2 hrs, 24 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run.....Cloudy, 72 F and winds out of S @ 7 mph. Humidity @ 88 %...makes it feel like 88 F. Ran 10.10 miles at a faster than MP of 7.14 minutes per mile....total time of 1 hr, 13 minutes. Very humid today and made this run more difficult than usual!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run.... Sunny, 70 F and winds out of the W @ 8 mph. Ran 10.10 miles at a recovery pace of 8.07 minutes per mile....1 hr, 22 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running today...decided to do some biking as cross training.....40 km bike ride to Belle River. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
rest today......last long run tomorrow before the marathon...
Just looking back at my year...comparing it to last year: In 2008 prior to the October marathon I got in 9 long runs of 20-plus miles and a total of about 1500 miles from January to October. This year I got in 16 long runs of 20-plus miles, 5 long runs of 26 miles, 1 long run of 27.34 miles and 1 long run of 32 miles and a total thus far of about 2600 miles. I also ran a PB in a half-marathon race in July of 1:30:13.
I feel more prepared now than ever for a good fall marathon....
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
|
Outside run.....Mostly sunny, 64 F and winds out of the W @ 9 mph. Ran my last long run before the marathon on Oct 18....26 miles at an easy pace of 7.58 minutes per mile...total time of 3 hours, 27 minutes. Hydration was a problem today on the back half of the run.....had 32 oz. on me but was not enough. Afternoon..... 20 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Extremely windy outside....decided to take today off from running after a long run yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run.......Mostly cloudy, 46 F and winds out of the N @ 12 mph. Ran 10.10 miles at a faster than MP of 7.02 minutes per mile....total time of 1 hr, 11 minutes. Felt fresh after a two day rest.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day...bought new shoes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run..... Light rain, 54 F and winds out of SW @ 12 mph. Ran 14.25 miles at a MP of 7.14 minutes per mile....total time of 1 hr, 43 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run.....Cloudy, 54 F and winds out of the N @ 4 mph. Ran 10.10 miles in a time of 1 hr, 12 minutes....average pace of 7.07 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run......Mostly cloudy, 50 F and winds out of the SW @ 7 mph. Ran 10.10 miles in a time of 1 hr, 16 minutes......average pace of 7.31 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| came down with a terrible case of the flu and the marathon is this Sunday.....nothing I can do but rest and hope for the best. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still battling with this flu |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| feeling a bit better today....I will take it easy and hopefully, be able to get a run in tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.25 | 0.00 | 0.00 | 5.25 |
| Outside run.....Cloudy, 43 F and winds out of the E @ 12 mph. First day running after a 4 day flu......felt about 80 % recovered but I wanted to get a least 3 small runs in this week before marathon day. Ran 5.25 miles in 37 minutes....average pace of 7.03...legs felt good but lots of coughing and runny nose from flu....glad to have gotten this run in!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 3.50 | 1.50 | 0.00 | 5.25 |
| Strength training at the gym......chest, shoulders and abs. Tread Mill.....3 miles @ MP 3 repeats of 800 M @ 6.40 minutes per mile with a short cool down between repeats @ MP 0.25 mile walk to cool down. Total of 5.25 miles.
Plans are to run a short 2-3 mile run tomorrow @ MP
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 2.00 | 0.00 | 0.00 | 2.25 |
| Strength training at the gym.....back, legs and abs. TM.....2.0 miles @ MP then .25 mile walk.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Health and Fitness Expo @ Cobo Hall.....Marathon tomorrow! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Detroit Free Press/Flagstar Marathon (26.2 Miles) 03:30:24, Place overall: 493, Place in age division: 21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Well, I finally did it....Qualified for Boston. I set out today with the goal to qualify, so I decided to run a very conservative race and meet this goal. I am so bad at writing these reports and unfortunetly, I did not wear a garmin and time splits have not yet been posted. I know that I ran the first half at a clock time of 1:40, and at the 20 mile mark I was at 2:36....at which point I figured that qualifying was well in my reach. At the 23 mile mark my time was 3:03. The weather was perfect with calm winds and sunshine. There was a field of about 4000 marathoners and about 19,000 participants in all, so the first 5 miles we were almost tripping over each other. I decided to stick with the 3:30 pacer, but after the field thinned out....around the 5 mile mark, I went alone and ran my own race. I'm thrilled to have finally qualified and now I will need to take my training to another level! ....very sad to hear that 3 people died today running this marathon....not much details available yet....very unfortunate.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest and relaxation......calves are quite sore! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| TM......ran 4.25 miles at a recovery pace of 8.30 minutes per mile. Legs felt almost completely recovered from the marathon. Strength training at the gym.....arms and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Outside run.......Partly sunny, 54 F and winds out of the S @ 6 mph. Ran 10.10 miles in a time of 1hr, 18 minutes.......average pace of 7.43 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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TM......ran 4.25 miles at a 8.0 minute per mile pace. Strength training at the gym.....chest, back and abs. Pool.....20 lengths in the gym pool. Steam room afterwards......felt great on the muscles!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......shoulders and abs. Longer run tomorrow if weather permits!...rain all day today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......Arms. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day of rest.....a bit of a back strain lifting weights yesterday...will be very careful and listen to my body. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| back is still sore but improving.....hopefully, I will get a decent run in tomorrow...weather is so nice right now...it hurts not to run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest....back still aching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| Tread Mill......ran 16.25 miles at a recovery pace of 8:30-9:00 minute pace. Back felt good and I felt very strong overall.....the most difficult thing was to deal with the boredom of the treadmill. Strength training at the gym.......Chest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run.....Partly sunny, 54 F and winds out of the E @ 4 mph. Ran 14.25 miles at a MP of 7.26 minutes per mile...total time of 1 hr, 46 minutes. Legs felt heavy today....probably from the 16 mile tread mill run yesterday. beautiful day for an outside run!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| TM......ran 7.25 miles at an easy pace of 8.30 minutes per mile. Legs felt tired the first mile but loosed up quickly. Strength training at the gym.....shoulders and abs. Leave for Seattle on Sunday....looking forward to some good trail and hill running....will be there until Nov.30.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.....leave tonight on a red-eye flight to Seattle. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Arrived in Seattle yesterday......found a route to run....the Burke Gillman trail......and the last 2 miles of the run coming back to the house is a steeep incline for the entire 2 miles...I would guess at about 6-10 %, so these runs will be a challenge for me, but unfortunetly, I will not have a lot of time this month for running, as I have a lot a personal committments to attend to. Ran 6 miles today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles today in the rain! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| 11 mile run in the rain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13.0 mile run, and the last 2 miles of incline is getting easier. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| not much time today to run.....did a short 4 miler. Leaving for a road trip to Leavenworth this afternoon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| ran 8.0 miles.....a nice day today, which hasn't been the norm this month.....so much rain! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| took advantage of some free time today and did a 21.0 mile long run.....felt very strong, but the last 2 miles of hills were difficult. Last week in Seattle. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran 13 miles today in the rain, but felt quite strong considering my long run yesterday...hills seem to be getting more tolerable! Pace was at recovery.....somewhere around 8.30 mpm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Ran 15.25 miles on the Burke Gillman trail. Beautiful day in Seattle today.....rain expected tomorrow so I wanted to get a medium long run in today. Pace at 8.0 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 0.00 | 0.00 | 0.00 | 19.25 |
| ...Last run in Seattle. Ran 19.25 miles.....felt very strong. Ran at a comfortable pace of 8.0 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.50 | 0.00 | 0.00 | 18.50 |
| Outside run......Sunny, 41 F and winds out of the SW @ 14 mph. Ran 18.50 miles at a pace of 7.25 minutes per mile...total time of 2 hrs, 17 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run......Mostly cloudy, 45 F and winds out of the S @ 7 mph. Ran 14.25 miles in a time of 1 hr, 46 minutes......average pace of 7.26 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......chest and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.......arms and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......shoulders and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
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Outside run.....Still Dark....left at 6.00 AM.....24 F and winds out of the SW @ 9 mph. Ran 10.10 miles in a time of 1 hr, 17 minutes.....average pace of 7.37 minutes per mile. At mile 7 I felt a sharp pain in my right hamstring.....had to walk it off for 5 minutes....was able to run the last 3 miles with minimal pain....hopefully it was nothing! Strength training at the gym......chest, back and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......arms and legs 40 km bike ride to Belle River
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......shoulders and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.......chest, back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......arms and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym........shoulders and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......chest, back and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......arms. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......shoulders and legs |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....chest and back |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.......arms and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....shoulders. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym........chest and back |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym........arms and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.........shoulders and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| outside run.....sunny, 34 F and winds out of the S @ 17 mph. Ran 10.10 miles in 1 hr, 24 minutes.....average pace of 8.19 minutes per mile. Felt fantastic to get outside and run after 19 days of rest. Legs felt very heavy but the pain felt great!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....chest and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym........arms and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.........shoulders and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1376.06 | 1304.08 | 225.72 | 1.00 | 2906.86 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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