| Location: Around and about,CA,USA Member Since: Sep 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: Kinda consistently running since 07 Short-Term Running Goals: 5k in 18:00; 10k in 40:00 Long-Term Running Goals: I would like to be able to keep up with my daughter. The one who runs xc, not the one who's going to change the world through dance. Although I would like to be able to dance also, so I change that to me wanting to be able to keep up with both my daughters. Personal: I have two gorgeous daughters; two good-looking cats and two dogs with great personalities. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.59 | 0.00 | 17.60 | 8.00 | 76.19 |
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| Black And Blues Miles: 53.98 | Baby Blues Miles: 4.50 | Black Beauties Miles: 16.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Another lunch run. Randy forgot to bring socks.
We stopped at 8 and had the lunch special at a new place. I wasn't impressed, but it sure did smell good when we passed by the first time. I think I ate more calories than I ran too. Oh well. At least I remembered my socks. |
| Black And Blues Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.02 | 0.00 | 6.02 |
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My turn to be stuck in a meeting, so I ran by myself. I wasn't able to push myself as hard without someone to chase.
Looking forward to the weekend where I get to chase Maddy. |
| Black And Blues Miles: 6.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.62 | 0.00 | 8.62 |
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3 in the morning with Leon. He's cut minutes off his mile pace. Two to be exact.
Tempo with Maddy after school. Slapstick makes her laugh, but only when she can see me. She led for most of the run so I had to resort to singing Pussycat Dolls to slow her down. |
| Baby Blues Miles: 3.00 | Black Beauties Miles: 5.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.63 | 0.00 | 0.00 | 1.00 | 4.63 |
| Baseline mile with Maddy. We shouldn't have done it on an incline, but neither of us like running in circles. |
| Black Beauties Miles: 4.63 |
| | Comments(2) |
| | 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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Lunch run. I've heard that El Segundo is the only US city where there is a hill on every street.
I forgot my Garmin. Randy got a new one, but we started running before it acquired the satellites. None of us remembered where the turn around point was, but we managed. Wayne didn't break a sweat.
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| Black And Blues Miles: 10.10 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.50 | 2.00 |
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Administered a PT test for Leon this morning and ran the 1.5 with him. He's lost 7 lbs since Oct and has gotten a lot faster.
I think I found the 7 lbs and have not gotten a lot faster.
For lunch I had ten servings of 45 second sprints up a sand dune. The noises Randy and Wayne made were reminiscent of the ones Joe and Antonio used to make during hill work. They even had some of the same comments for me. Why all the hate folks?
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Maddy asked to do a longer run, so we did. This was her longest run ever. I don't think I ran more than 6 until I was in my 30's.
We worked on attacking the uphill slopes. They were gentle. We were not. |
| Black And Blues Miles: 8.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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At lunch we drove down to the beach to avoid the hills and run at a good clip. 50% of our goals were met. The hills were avoided.
Garmin locked up at the beginning of the run and I forgot about it. Totally forgot about it. I didn't realize I was still wearing it until I was rinsing the shampoo out of my hair.
Are Garmins waterproof like they say? Yes my friend, they are. |
| Black And Blues Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.61 | 0.00 | 0.00 | 1.50 | 4.11 |
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Long time no speedwork. Real inconsistent times, but really consistent pain.
6x400 w/ 200m recovery jogs
Fastest/slowest/ave = 1:17/1:30/1:23
Sunny, windy and cool |
| Black And Blues Miles: 4.11 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.96 | 0.00 | 6.96 |
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Lunch.
Not quite 6. Not quite fast. But yet quite satisfying.
Supper
1 mile with Leon after "Cindy" |
| Black Beauties Miles: 5.96 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 5.00 | 5.50 |
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0500
Will from the unit came. Leon came too.
Started off with a PT test.
3 miles as fast as I could, then maxed out on pullups, pushups and situps. Thankfully there's no pool at LA AFB.
Finished it off with "Murph", because why not. Will had a pack with around 20 lbs and I wore a 19 lbs vest. 1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile. Broke down the cals into 20 rounds of 5/10/15.
Now Wayne's asking to run for lunch. We'll see... |
| Black And Blues Miles: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.59 | 0.00 | 17.60 | 8.00 | 76.19 |
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| Black And Blues Miles: 53.98 | Baby Blues Miles: 4.50 | Black Beauties Miles: 16.21 |
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