| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.50 | 0.00 | 15.98 | 13.90 | 100.38 |
|
| Baby Blues Miles: 5.25 | Black Beauties Miles: 80.88 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.34 | 0.00 | 0.00 | 0.00 | 4.34 |
|
0430
Ruck 65 lbs
Went with Antonio. It's always weird when I'm the talkative one...
16:21 pace
93 F, 23% hum, 5.8 mph winds, hazy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 1.50 | 0.00 | 1.75 |
|
1800
3 rounds of 400m forwards, 400m backwards, 40 wall ball w/20lbs, 40 pushups
22:55
111F, 7% hum, 5.8 mph winds, blue skies | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.95 | 0.00 | 0.00 | 1.25 | 3.20 |
|
0430
Hill sprints
10x200m
pace between 5:09 and 5:51
86F, 29% hum, 1.2 mph winds, hazy |
| Black Beauties Miles: 3.20 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.92 | 0.00 | 0.00 | 0.00 | 2.92 |
|
0500
A blister-free Ruck with 65 lbs
16:48 pace
83F, 33% hum, calm winds and clear skies | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.43 | 0.00 | 0.00 | 0.00 | 9.43 |
|
0430
8:44 pace
Started out real slow for the first mile or so. Ended up real fast. Started out racing Antonio the last half mile. Then I decided to play dirty and throw a liter of water in his face during the last quarter. Finished it out running for my life.
93F, 23% hum, 2.3 mph winds, dusty
1800
2x800 warmup |
| Baby Blues Miles: 1.00 | Black Beauties Miles: 8.43 |
| | Comments(1) |
| | Race: |
Spring for SIDS (3.15 Miles) 00:22:13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.15 | 3.15 |
| 0600
Put a lot of effort into this one, but my results from last week on the same course were better.
91F, 34% hum, 6.9 mph winds, hazy |
| Black Beauties Miles: 3.15 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.37 | 0.00 | 6.37 |
|
0430
Antonio wanted to do 7:30s, I wanted to do 8:30s.
We compromised at 7:38. Apparently he argues better than me.
91F, 15% hum, 5.8 mph winds, more clear than hazy |
| Black Beauties Miles: 6.37 |
| | Comments(1) |
| | Race: |
Raiders Farewell 7k (4.15 Miles) 00:30:57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.15 | 1.50 | 5.65 |
|
0530
Woke up on time, but I went to the wrong place to meet Antonio at 0430. Planned on a slow 8, but saw that they were setting up a race and registered. Antonio showed up there too.
Started a couple minutes late, due to lines at the port-a-john. It was a weird experience. Starting so late, you end up passing people throughout the race. I liked it. It made me feel like I was accomplishing something. Usually I'm stuck in a pack and struggle to maintain pace.
90F, 19% hum, 3.5 mph winds, partly cloudy
1800
3x (800m run, 50 good mornings w/ 45 lbs, 50 abmats)
Somewhere between 111-116F, 7-11% hum, 3.5-6.9 mph winds, clear |
| Baby Blues Miles: 1.50 | Black Beauties Miles: 4.15 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.95 | 0.00 | 0.00 | 1.30 | 3.25 |
|
0500
Hill sprints
10x200
Pace ranged from 4:55 to 6:47, avg 5:42
The fast one was a result of someone getting in the way of Antonio giving me a lead for once. I struggled to maintain it, but he caught up anyway.
The slow one was a result of me listening to my body. It is very persuasive.
91F, 15% hum, 4.6 mph winds, clearer than usual |
| Black Beauties Miles: 3.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.12 | 0.00 | 0.00 | 0.00 | 10.12 |
|
0430
9:04 pace. United, Pete and I, were able to slow down Antonio.
0700
Pool for drills. I was able to successfully complete a fin, mask and snorkel retrieval, but I ended up with snot on an eyebrow. I figure it's a sign that I'm a prodigy.
Between 85-90 F, 25% hum, 4 mph winds, clear |
| Black Beauties Miles: 10.12 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.77 | 0.00 | 0.00 | 0.00 | 3.77 |
|
0430 Ruck 50 lbs
Switched sandbags with Antonio. Gave him one 15 lbs heavier to slow him down. I still had a hard time keeping up.
16 something pace.
91 F, 21% hum, 2.3 mph winds, hazy | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.93 | 0.00 | 0.00 | 1.26 | 3.19 |
|
0430 Signal hill again. Pete needed sleep. Roy stopped going regularly due to mandatory PT at 0550 on Wednesdays. It was just me and Antonio.
We went without the usual rests between sets which consists mainly of complaining or arguing what set we were on and starting sprinting up as soon as we walked to the bottom. We took a drink after the sixth set.
10x200m
Ave 5:47 pace. Slowest pace 6:33, fastest pace 5:30.
1300
Pool work. Got to 1:45 underwater. I've been able to hold it longer in meetings but it's not as stressful out of the water.
1800
Spent 6:24 on my first date with Elizabeth at Crossfit. She's a mean girl at 135 lbs. |
| Black Beauties Miles: 3.19 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.49 | 0.00 | 0.00 | 1.00 | 9.49 |
|
0442
8:46 pace.
low 80's, 30something % hum, 5 ish mph winds, clear
1200
Poolwork. Lots of weaknesses uncovered. I voted to keep them covered, but Jon had a different opinion.
1800
I'm no longer going to see Elizabeth. She was far too abusive the other day. I moved on to Daniel. Turns out he was more abusive and he's got sprints (which were only sprints in name, but they were definitely a sprint effort) imbedded in him.
50 kipping pullups
400m sprint
21 thrusters
800m sprint
21 thrusters
400m sprint
50 kipping pullups
22:24 |
| Baby Blues Miles: 1.00 | Black Beauties Miles: 8.49 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
|
0430
Last time I ran I couldn't find many bats. I was worried that they weren't going to come around any longer.
This morning SlowJoe joined us and the bats came out in force. Coincidence? We may never know.
8:32 pace
93F, 20% hum, 3.5 mph winds, clear with bats
1330
Pooltime. Whoever came up with leapfrogs in the pool is responsible for me throwing up.
1800
Date with Angie lasted 18:38. She made me throw up too.
115F, 10%, 5.8 mph winds, hazy |
| Black Beauties Miles: 10.60 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.22 | 0.00 | 0.00 | 0.00 | 3.22 |
|
0430
Ruck 50 lbs. by my lonesome. Without Antonio to catch up with, I set the pace to 18:56 for myself. And I appreciated it. I love me.
90F, 22% hum, 3.5 mph winds, clear
1330
Pool. Oxygen deprivation.
1800
As many rounds as possible in 20 minutes of 95 lb front squats, 20 knee to chest jumps and handstand pushups. 6 + 10 squats with only mild profanity.
114F, 9% hum, 2.3 mph winds, hazy | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.92 | 0.00 | 0.00 | 1.28 | 3.20 |
|
0430
Hill work with Joe and Antonio.
Good company, despite the sandbagging.
Why were you saving it for later Joe? Savings aren't necessary for hillwork. We're not clipping coupons for groceries.
Joe and I, like normal people, ran a cooldown mile afterwards. Antonio, on the other hand, went off to do unit PT.
10 x 200m. Slowest/fastest pace, 5:46/5:02, respectively. 5:26 Average.
90F, 22% hum, 5.8 mph winds, clear |
| Black Beauties Miles: 3.20 |
| | Comments(2) |
| | Race: |
Wounded Warrior 5k (3.16 Miles) 00:21:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.16 | 3.16 |
|
0530
I was shooting for a sub 21. The effort was there the time was not. Ran into Joe. Figuratively.
86F, 27% hum, 2.3 mph winds, smelled smoky and looked hazy
1330
Underwaters and treading with waterbottles
1800
Tire flips, box jump and pushups. Oh my! |
| Black Beauties Miles: 3.16 |
| | Comments(3) |
| | Race: |
Raven Farewell 3.92 mile (3.96 Miles) 00:28:08 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.79 | 0.00 | 3.96 | 0.00 | 5.75 |
|
0600
I got to the race a little early and wondered why they weren't set up yet. Turns out I forgot they were starting at a different place, so I had an involuntary warmup and an involuntary cooldown session.
I was determined to run a sub-7 minute pace, but they decided to throw in a hill. It was only 1/5 of a mile, but it was enough to slow me down. Oh well.
86 F felt suprisingly cool, 20-29% hum, calm winds, nice and clear
1200
Leapfrogs and underwaters at the pool.
1800
Memorial workout for Benjamin "Bugaboo" Abruzzo III and Spinal Muscular Atrophy awareness.
200 x 75 lbs thrusters, 20:06 106F, 12% hum, 6.9 mph winds, hazy |
| Black Beauties Miles: 5.75 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.82 | 0.00 | 0.00 | 0.00 | 7.82 |
|
0430
You'd think 4 grown men would be able to do simple arithmetic. All I wanted to do was 6 easy. Thanks for nothing, Joe. Dang, I couldn't spell arithmetic without looking it up.
91F, 15% hum, 8.1 mph winds (didn't feel windy), clear |
| Black Beauties Miles: 7.82 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.50 | 0.00 | 15.98 | 13.90 | 100.38 |
|
| Baby Blues Miles: 5.25 | Black Beauties Miles: 80.88 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|