| 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 | | 53.31 | 6.56 | 9.40 | 14.73 | 84.00 |
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| Black And Blues Miles: 60.26 | Baby Blues Miles: 13.39 | Monkey Feet Miles: 5.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 2.50 | 8.00 |
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0600
4x400 at tempo pace with Leon. It's cool to see how much he's improving.
1130
Speed pyramid with Randy, Wayne and Mike.
200, 400, 600, 800, 800, 600, 400, 200 with 400 rest jogs except for 200 rests after and before the 200 sprints.
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| Black And Blues Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
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1100
Some tempo work with the guys. Dave joined us. Randy wimped out.
The light rains have washed sand on a significant portion of the path.
2x3200 with 1600 rest interval
Goal 7:07s, actual 7:13s |
| Black And Blues Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
| Rucked barefoot through sand with Maddy on my back while Amanda made me laugh. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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0600
Up and down the Strand with Leon. |
| Black And Blues Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.40 | 0.00 | 4.40 |
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0600
Tempo with the group.
Goal: Keep up with Todd
Actual: Kept up with Todd
Ave pace 7:16 | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 2.50 | 11.75 |
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0600
Hills with Leon
1130
Track work with the guys to prep for Happy Hour with the guys
10x400 with 400 rest intervals / Ave 1:30 |
| Black And Blues Miles: 11.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.12 | 0.00 | 0.00 | 0.30 | 0.42 |
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The Dune for lunch
10 x 45 sec "sprints" with rest intervals consisting of open weeping.
Significant improvement from last time. I think. I honestly don't know, but it feels better to say that.
Randy and Mike came while David and Wayne %#$ed out.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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1130
2x1600 w/ rest interval of 100 sit ups and 100 back extensions.
Not sure how fast or how slow I ran, but I'm sure that I was hurting. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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0800
Paced Leon for his PT test. In Oct he ran at a 10 min pace. Today he ran 8:16s.
1130
No Garmin but I figured I ran 9:00 min miles for 90 minutes. |
| Black And Blues Miles: 12.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Celebrated St. Paddy's with an Irish-named workout. Convinced friends from work to do it. I may not have work friends any more...
"Murph" with a 19 lb vest: 32:40. |
| Black And Blues Miles: 2.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.22 | 0.00 | 0.00 | 0.00 | 5.22 |
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1100
Forgot my socks so I decided to run in my VFF on the sand. I avoided the hard packed sand by the water so I wouldn't have to run on a slope. However the sand on the flat part of the beach was so soft that it sucked the energy out of me, so I ran in the tracks made by the shore patrol trucks.
I had to take the VFFs off and run barefoot after 4 miles. Sand had gotten in them and was rubbing me raw.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 3.00 | 5.60 |
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1100
Ray accompanied me. Everyone else flaked out and went to Yogurtland.
6x800s with 1:30 rest interval
Ave 3:11s. Slowed way down on the last 2.
During happy hour after work, a friend and I decided to bike the strand.
Later on a pier by myself in the cold dark rain I swore never to make plans with a drunk Irishman. |
| Black And Blues Miles: 5.60 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.28 | 1.28 |
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Dune with the guys. Started late due to meetings and we were kicked out after our time expired so only seven out of the planned ten sprints were completed.
Afterwards a mile with Sanchez. He had a few strokes in Nov and is recovering. He was the one who dared me to run a marathon after knee surgery. He was with me when I first ran over ten miles. I think this is the first time I've run with him since the 07 Air Force Marathon.
It won't be the last. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.56 | 0.00 | 0.00 | 6.56 |
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0830
Running with a group along the strand. Turns out one of the guys works 3 floors down from me. Small world.
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| Black And Blues Miles: 6.56 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.18 | 0.00 | 0.00 | 0.00 | 1.18 |
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1800
A mile with Sanchez in my VFF. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.99 | 0.00 | 0.00 | 0.00 | 8.99 |
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1300
Morning meeting overan and I had to run by my lonesome, so I ran nice and slow. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 2.15 | 2.85 |
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1100
20 minutes as many rounds as possible of 200 m sprints and 7 burpees.
Yuck.
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| Black And Blues Miles: 2.85 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.31 | 6.56 | 9.40 | 14.73 | 84.00 |
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| Black And Blues Miles: 60.26 | Baby Blues Miles: 13.39 | Monkey Feet Miles: 5.18 |
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