| 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 | 125.27 | 0.00 | 4.00 | 8.50 | 137.77 |
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Flamingo Pinks Miles: 131.92 | 6-inch Heels Miles: 5.85 |
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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 |
| p90x yoga then plyometrics. I cheated on both. Bigtime with the yoga. Mediumtime with the plys. | Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| p90x abs. Minor cheating. Major discomfort. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.51 | 0.00 | 0.00 | 3.00 | 6.51 |
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Time trial. 7:00 pace. My goal for this run was 3 in under 21. My I-hope-I-can-get-away-with-it goal was under 20. I was an overachiever and did it in 21:01. I can't even blame the wind or weather as the night was calm and relatively cool. But I can blame something. When I think of it, I'll post it.
2120; 77 F; hazy; calm winds
p90x yoga. I was able to freestyle. All of the poses that were supposed to be static. I made them dynamic. Mostly by adding windmilling my arms and falling.
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Flamingo Pinks Miles: 6.51 |
| 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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p90x abs from memory, plus and minus a couple exercises.
12bw(push20,sit25,pull8)
Aseel didn't line the floor with napkins today. I wonder why. Maybe the ab workout pushed her to the point of not caring anymore.
Spin afterward = 1 step forward
Extra spaghetti and apple pie = 2 steps back | Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
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10:11 pace.
2145; 88 F; hazy; 7mph winds; 22% humidity.
Decided to take Todd's advice and do hills. Since there aren't any hills here, I ran on the treadmill. Or tried to. I did my easy run first and then went to the treadmill to try something I read. 10 sec hill sprints, starting with 2 after an easy run. Long story short. Treadmill is broken. We have more but I was too chicken to try again. |
Flamingo Pinks Miles: 5.40 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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9:31 pace.
1945; 90F; 17% humidity; 10mph winds; hazy
Treadmill hill attempt two: successfull.
2x10s at 10% at 12
p90x abs
8v(push20,sit25,pull8) 24:30
Aseel stopped using paper towels because we started using mats. Then I told her that the mats were as dirty as the floor. I couldn't help it. I'm a stinker. |
Flamingo Pinks Miles: 5.01 |
| Comments(9) |
| 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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I spent all day evaluating contractors’ proposals for their ability to do a project.
Some highlights:
- One had “saloon car” under their list of equipment. We have no idea what they meant to say.
- Scoop of work
- Engineering Collage
- Letter of recommendation from Lt Colonel Sherrel Crow
- Address on a resume was simply “near railway”
- Resume which listed “internet – excellent” under their skills heading
I wonder what hiring managers say about my resume… | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
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Slept in and missed breakfast
p90x chest and back w/v
ab ripper x
10:02 pace
0937; 97 F; 10% humidity; overcast; 8 mph winds
I underestimated how much the heat would affect me and ran a minute/mile slower than planned. I've run at night at the same temperature, but the sun seems make it worse. Maybe it's just in my head.
yoga x
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Flamingo Pinks Miles: 10.08 |
| 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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p90x shoulders and arms
A bunch of curls. I didn't care for this much. I didn't feel like bringing it, so I left it at home. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
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Happy Mother's Day! Made banana bread for the moms at work. Most of the prep was devoted to squeezing out butter out of the single serve containers I smuggled out of Basrah. Basrah does smell like garbage, but their saving grace is real butter. Michele made half the batch into French toast. I highly recommend it. The banana french toast, not the sneaking butter.
9:17 pace for 6.12
2105; 80F; 28% humidity; hazy; 11 mph winds
.4 on the treadmill for hill sprints 3x 5:00 pace for 10s @ 10% incline |
Flamingo Pinks Miles: 6.52 |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
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8:49 pace.
2245; 72 F; 73%; overcast; 6 mph winds
Nice and cool.
1-2-3 workout (pull 7, push 5, sit 7) 33:13; Doing p90x abs before really affected the situps.
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Flamingo Pinks Miles: 6.14 |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| All work and no play, unless you count eating a few servings of poundcake for dinner play. | Comments(11) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.02 | 0.00 | 4.00 | 0.00 | 6.02 |
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4 tempo at 7:33 pace
2035; 84 F; 40% humidity; partly cloudy; 4 mph winds
With all the people getting laid off there has been a slew of going away lunches.
Chocolate milk for dinner. Penance for too much pizza at lunch.
2kbw/v +3L 5,5,3 +3Jx5 +3Cx10
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Flamingo Pinks Miles: 6.02 |
| Comments(11) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
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9:10 pace
2115; 87 F; 29% humidity; cloudy; 6mph winds
p90x chest/back w/v + Abs
One of my best friends is going to give me his surfboards when he leaves California. He's working an assignment to Europe next. I don't think I'll tell him they surf in Europe now. |
Flamingo Pinks Miles: 6.11 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
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p90x yoga then plyos
Supplements in the form of carrot cake
1st half of run
1834; 95F; 12% humidity; hazy; 7 mph winds
Played Halo 3 with friends. There was someone who's actually 11 years older than me playing video games. Made me feel like a kid.
2nd half 2245; 86F; 31% humidity; dusty with light rain; 18 mph winds |
Flamingo Pinks Miles: 10.05 |
| Comments(13) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| p90x shoulders/arms, abs | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
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8:53 pace
2225; 82 F; 14% humidity; hazy; 2mph winds
p90x yoga - *&^%ing half moon pose is my kryptonite |
Flamingo Pinks Miles: 6.03 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
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Ran. Stopped to get whupped in Trivial Pursuit. Ran again.
Should have just kept running.
4.02 miles @ 9:04 pace
1840; 102F; 9% humidity; clear; 15mph winds
2.01 miles @ 9:47 pace
2105; 86F; 14% humidity; clear; 7mph winds
p90x back/legs, abs |
Flamingo Pinks Miles: 6.03 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.67 | 0.00 | 0.00 | 3.00 | 7.67 |
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3x1600s
7:27, 7:22, 7:25; I tried to hit sub 7s, thinking it would be mind over matter. Matter, one, mind, zero.
2115; 90F; 12% humidity; smoke/haze; 7 mph
p90x yoga |
Flamingo Pinks Miles: 7.67 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
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9:54 pace
2148; 90F; 11% humidity; smoke/haze; 2mph winds
3xkb#2
Did weighted pullups, or tried. My foot wasn't strong enough to hold the kettlebell and it crashed through the plastic chair I used to reach the pullup bar. Destruction of government property. Sorry taxpayers. Paul I got the inspiration from one of your posts of yore. |
Flamingo Pinks Miles: 6.03 |
| Add Comment |
| 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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p90x chest/bis/tris, abs
This had so many people laughing and groaning.
You must try this. Everyone. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
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Split my run in two. I decided to wait until it cooled off.
5.63 miles @ 10:17 pace
1710; 113F (not a typo, but still a mistake); 6% humidity; overcast; 4 mph winds
5.48 miles @ 10:14 pace
2115; 100F; 12% humidity; dusty/smoke/haze; variable 7 mph winds which felt hotter than when the air was still
p90x yoga, cardio (Lame. It was just a mish mash of the other workouts, I had my hopes up after Thurs. I suppose it was a good workout, but I was expecting something creative.)
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Flamingo Pinks Miles: 11.11 |
| 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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p90x back/biceps, abs
I don't like all the curls. I'm not into making my biceps bigger. I actually want them smaller so I can run faster. | Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
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10:17 pace.
2200; 91F; 15% humidity; hazy; 7 mph winds
Felt easy, and probably didn't burn off the calories from Nick's famous bacon-wrapped cream cheese and chicken stuffed jalapenos. Darn your tasty treats to heck, Nick! |
Flamingo Pinks Miles: 6.01 |
| Comments(14) |
| 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 my run - ate buffalo wings instead - and I don't feel guilty.
1-2-3 (pull 9, push 5, sit 7) 25:34 | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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The wind felt nice and cool, but I decided against doing speedwork.
9:50 pace.
2138; 90 F; 18% humidity; 14 mph winds
p90x legs/back (half heartedly), abs |
Flamingo Pinks Miles: 7.00 |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.35 | 0.00 | 0.00 | 2.50 | 5.85 |
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5x800
3:33, 3:39, 3:33, 3:30, 3:35 (alternated with and against the wind)
How much does weather affect your times? Should I do speedwork in an air-conditioned room on a treadmill so I can run faster and work on turnover? I'm getting my heartrate up to 85%, but am I training my body to run slow? Or is just getting my heartrate up good enough?
2148; 93F; 12%; Clear; 8 mph winds; w/Camelbak
2kbw/v#1 (Lnv6,5,4; J5x5; Cw/v) |
| Comments(46) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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Woke up early to run. Garmin died after a half mile, but I wasn't going to have time at night to run and if I waited for it to charge then it would have been too hot. I ran to where I know it's about 2.7 miles and turned around planning on going out and back twice for about 11 miles or so. I ran some parts pretty fast or I put some effort into some stretches as there was a 5k going on and crowds make me push myself harder. I do prefer being by myself and not pushing it though. I ran a little extra to hang out with a friend running the race.
p90x - Yoga, chest arms
0510; 90 something; clear; not to windy |
Flamingo Pinks Miles: 13.20 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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p90x plyos |
Flamingo Pinks Miles: 7.00 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 125.27 | 0.00 | 4.00 | 8.50 | 137.77 |
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Flamingo Pinks Miles: 131.92 | 6-inch Heels Miles: 5.85 |
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