| 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 | | 88.73 | 0.00 | 37.83 | 9.51 | 136.07 |
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| Ruby Reds Miles: 58.28 | Baby Blues Miles: 59.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.33 | 0.00 | 0.00 | 0.00 | 6.33 |
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Easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.84 | 0.00 | 0.00 | 0.00 | 3.84 |
| 47 lbs ruck. Don't wear boots without boot socks. Or at least don't wear them with ankle socks, unless you want scabby ankles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 8x400; 1:34 to 1:39, unsuccessfully trying for 1:33s | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Tempo. 7:13 pace wearing my new clearance shoes. | |
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| | 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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Started the FIRST program, but I don't think I can afford to give up the mileage with my eating habits. So I added this. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Half tempo @ 7:39 pace and the last half @ 10:03. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 70 lbs ruck ~ 20:00 pace. Wore my headphones for this one, since the boss is on leave. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 2.50 | 5.70 |
| 5x800 (3:13-3:17). I'm finding FIRST very difficult. At least on the speed work. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.08 | 0.00 | 4.41 | 0.00 | 7.49 |
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2x3500 (7:07 and 7:09 pace)
I like this workout. I just wish I found one in miles instead of the metric system. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 7.02 | 0.00 | 13.02 |
| 7 at a 7:38 pace then 6 at an 8:51 pace. Waited for Dustin who decided to sleep in between runs. Ran the last 6 with Ti'aka. She left me after 3. I was toast. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.44 | 0.00 | 0.00 | 0.00 | 5.44 |
| 70 ruck 20:27 pace with a break. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 2.51 | 6.59 |
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2x1600 (6:48, 6:35) 1x800 (3:13) w/ 400 RI
I was able to hit the 2:00 mark for holding my breath during our Line Item Review. It'll be my favorite Line Item Review ever. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.17 | 0.00 | 4.00 | 0.00 | 6.17 |
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Tempo 7:26 pace
FIRST wanted me to run it at a 7:24 pace. We argued. Obviously I won. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.61 | 0.00 | 8.00 | 0.00 | 11.61 |
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Ran with the new Office of Counsel in the morning to show him around base. I'll need him to keep me out of trouble.
In the afternoon, did a tempo at a 7:39 pace.
Didn't feel like Christmas without Rachel and the kids. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
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Ruck 70 lbs. Experimented by taking a plate out and holding it. It made my back feel a lot better. The counterweight let me stand up straighter and allowed me to walk faster, but my arms gave out after a mile and a half. 19:49 pace. The 15:00 pace continues to elude me. I need longer legs. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.58 | 0.00 | 0.00 | 2.50 | 7.08 |
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Pyramid 200, 400, 600, 800 x2, 600, 400, 200 with 400RI except for the first at 200.
The only repeats I was able to hit were the 400s, everything else was off.
It was quite a struggle. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.62 | 0.00 | 5.40 | 0.00 | 10.02 |
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3500, 1600, 3500 with 1600 RI
I ran about 3000 total against the wind. I cheated and tweaked it so most of my tempos were with the wind. Still wasn't able to hit the times FIRST was telling me, except for the mile repeat in the middle and that was all with the wind (12-23 mph). | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 88.73 | 0.00 | 37.83 | 9.51 | 136.07 |
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| Ruby Reds Miles: 58.28 | Baby Blues Miles: 59.43 |
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