| 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 | | 34.20 | 0.00 | 7.10 | 5.00 | 46.30 |
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| Flamingo Pinks Miles: 44.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 0.00 | 0.00 | 2.00 | 5.36 |
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2x1600s - 6:20, 6:25
The best turkey dinner ever.
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| Flamingo Pinks Miles: 5.36 |
| | Comments(26) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.89 | 0.00 | 0.00 | 2.00 | 5.89 |
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Crashed at 5pm, woke up at midnight and went for a run
4x800s - tried for sub 3:00, ended up with 3:04, 3:12, 3:24, 3:17 despite moving my arms like crazy. We'll blame it on missing dinner.
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| Flamingo Pinks Miles: 5.89 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
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9 + pace. Listened to my body. It likes to run slow and eat fast.
Weekly assessment ("weekly" is applied loosely):
Pullups down 7 from last time (7 Dec)
Situps down 11
Pushups same
KBs |
| Flamingo Pinks Miles: 7.03 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Polished off a box of Tagalongs. Spun. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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7:40 pace.
KBs
Worked out with one of my office mates. She's a local national who loves Oprah and Desperate Housewives; and dreams of obtaining a six-pack and moving to America. I introduced her to some new exercises.
She's teaching me Arabic and I'm trying to undo all the damage I've caused to her English. I really need to watch my mouth.... |
| Flamingo Pinks Miles: 2.00 |
| | Comments(10) |
| | 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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Felt old doing the old school bodyweight workout.
6 sets with a flak vest.
Skipped spin and BJJ. | | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
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am: 60 degrees and 22 mph wind
4 mile tempo 7:30 pace
First half 14:27 with the wind; positive split 15:33 against the wind
Finished before the dust storm set in :)
pm : Spin |
| Flamingo Pinks Miles: 6.50 |
| | Comments(4) |
| | 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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6 sets with flak vest
Little over 45 minutes. Took my oh-so-sweet time.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.94 | 0.00 | 0.00 | 0.00 | 1.94 |
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Actively rested by eating a stack of peanut butter and jelly sandwiches.
"Laziness is nothing more than the habit of resting before you get tired." -Mortimer Caplan pm - Was talked into going to spin. After spin, saw a couple of Russians doing funky stuff on the mats and I asked if there was a class. Nope, it was just them and they invited me to join. My ride didn't feel like staying, so I ran back. It's weird running without the Garmin. I think my pace was around a 10:00 mile. | | Comments(19) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.08 | 0.00 | 0.00 | 0.00 | 8.08 |
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- Weekly assessment:
Pullups up 6
Situps down 2, with Kim gone, it's just not the same...
Pushups up 15 still had 20 secs left I just pooped out
- KBs with vest
- Long run slower than I should have, but not faster than I wanted to. 10:02 pace |
| Flamingo Pinks Miles: 8.08 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Frisbee-induced ankle sprain | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 sets with vest | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| KB workout using dumbells. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| First helicopter ride! The helicopter parks too far away from the terminal. My ensuing struggle with my gear elicited pity from onlookers and a man helped me with my bags. You'd think all this working out would be good for something. I felt so lame. | | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 sets no vest, no rest. Did 2 less pullups after 5th set. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spun. Felt good. I bet if I had straw, I would have turned it into gold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.10 | 0.00 | 4.10 |
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Tempo. 7:21 pace.
It was a race in honor of the Tuskegee Airman. I was lucky enough to attend a lecture where one spoke of his experience as a pilot. My favortie part was when he talked about the contingency plan if they were shot down over Germany. They where instructed to just blend in with the locals... |
| Flamingo Pinks Miles: 4.10 |
| | Comments(6) |
| | 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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New gym on the compound. More space, but no pullup bar. They ordered some more kettlebells for me. Thank you, fellow taxpayers.
KB w/ v - 3x
3L up to10
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| spin | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 sets 10 w/v no dips | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 1.00 | 5.40 |
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Swallowed a bug. That's what I get for being a mouth-breather.
Tried some speedwork, but I didn't go very fast. And I didn't feel like doing repeats. If you just do one can you call it a repeat, because you're not repeating anything?
Anyway, 1 x 1600 @ 6:54
3xKB w/v -L
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| Flamingo Pinks Miles: 5.40 |
| | Comments(6) |
| | 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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Skipped spin class to compete in a pullup competition.
PR'ed and set base record.
Spun with just me and my ipod afterwards. It's loney at the top. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.20 | 0.00 | 7.10 | 5.00 | 46.30 |
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| Flamingo Pinks Miles: 44.36 |
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