| 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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Click to donate
to Ukraine's Armed Forces
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 918.86 | 0.00 | 116.05 | 60.02 | 1094.93 |
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| Flamingo Pinks Miles: 592.99 | 6-inch Heels Miles: 46.92 | Easy Swimming Miles: 2.50 | Ruby Reds Miles: 357.75 | Tempo Swimming Miles: 1.00 | Baby Blues Miles: 59.43 |
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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 |
| First workout of the year, last real workout was sometime in mid-Dec, not counting the snowball fights with the ladies.
Pullups/pushups - one set/hour from 8am to 5pm.
Spin - Old instructor has left and the new one needs some work. This one sounds too calm.
Abs - Kim is leaving! Not a good thing. She was a great motivator.
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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 |
| Despite intentions on exercising and eating dinner, I passed out at 2pm and did not stir until 5am Sat morning. Jet lag is the best. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Catching up at work, took a break for KB and spin. Cut the KB workout short, because my arms did not want to cooperate. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Again, I fall asleep before dinner. When I awaken, it's too late for dinner or yoga. Went back to work until the wee hours. All my emails have been read, but their corressponding actions will have to wait. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 5.00 |
| Ran! And learned a new way to tie my shoes. I can't wait to show the girls. Since they'll both be teenagers by the time I see them, they probably won't think it's much of a big deal.
2 mile warm up
3x800s (3:08, 3:10, 3:02) Legs felt heavy
Walked the recovery 400s, but thought about running them
1 mile cool down
Delayed-onset muscle soreness did not delay
One set of Push/pulls per hour throughout the day 8 sets total
30 min Spin
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| Flamingo Pinks Miles: 5.30 |
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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 |
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Spin and Abs. Since Sep I've been tracking what I eat on Fitday.com. There are other metrics it tracks as well, such as body measurements. I just updated my measurements and looked at what changed since Sep. My neck's thicker, my biceps shrank and my forearms grew. I'm turning into @#$*ing Popeye! | |
| | 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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10 sets pullups/pushups throughout the day
Spin
BJJ
Informally learning Arabic at work. I'm lousy at languages. I tried saying good morning to folks, but ended up saying seven-something. Too bad there's not Arabic sign language. I think I'd be much better at that.
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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 |
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Spin
Last Abs class with Kim. Bummer. I should have taken notes. I really liked her class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Should read 5 easy miles and 1 mile of why-does-this-hurt so-much. I started out feeling real good. At mile four, my legs started feeling tight. My pace slowed by almost 2:00 on the last mile. And not from lack of trying. Luckily, it wasn't joint/foot pain. Just muscles being disagreeable. 8:41 overall.
KBs - Started to hurt my forearms again, but I now know that it will eventually go away.
BJJ - After chipping a tooth, I got a mouthpiece. After a while, it dried up, and having a dry wad of plastic in my mouth kept activating my gag reflex.
I also keep getting whupped, but at least I know I'll still be able to smile pretty. I'm am making progress. Instead of losing right away. I lose in a semi-controlled manner. |
| Flamingo Pinks Miles: 6.00 |
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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 |
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Didn't run, but caught my running pants on fire.
Deftly avoided karaoke night as well.
Spun. | |
| | 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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2 miles 8:02 overall. Nice tailwind out. Freaky headwind back.
Skipped yoga. |
| Flamingo Pinks Miles: 2.00 |
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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 |
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I didn't feel up to getting choked or smashed so I went to a spin class instead of BJJ. This instructor was energetic, fun and I liked her music, but she's leaving on the 1st.
10 sets pushups/pullups/pistols stretched out from 10am to 4:45pm. My office mate probably thinks I have a weak bladder or something... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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Attempted a tempo
1 mile wu/ 1 mile cd
7:51, 7:43, 7:02
I have no idea of how to find my pace. Don't know if I started out too slow or ended up too fast. No significant wind. The temperature cooperated. I felt good starting out. Felt like the same effort throughout. I concentrated on pumping my arms faster at the end though, but that shouldn't account for me speeding up that much from the begginning, right? Maybe speedy arms is the secret... |
| Flamingo Pinks Miles: 5.00 |
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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 |
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RIP Josie
10 sets - push/pull/pistols | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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7:53 pace
Skipped spin/BJJ and KB. |
| Flamingo Pinks Miles: 6.00 |
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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 |
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| | 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 |
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| | 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 |
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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 |
| Polished off a box of Tagalongs. Spun. | |
| | 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 |
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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 |
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Felt old doing the old school bodyweight workout.
6 sets with a flak vest.
Skipped spin and BJJ. | |
| | 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 |
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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 |
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6 sets with flak vest
Little over 45 minutes. Took my oh-so-sweet time.
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| | 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. | |
| | 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 |
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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 |
| Frisbee-induced ankle sprain |
| | 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 |
| | 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. |
| | 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. | |
| | 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. |
| | 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. |
| | 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 |
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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 |
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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
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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 |
| spin |
| | 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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest |
| | 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 |
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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 |
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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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.46 | 0.00 | 0.00 | 0.00 | 5.46 |
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Easy does it.
9:28 pace. |
| Flamingo Pinks Miles: 5.46 |
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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 |
| 1vKB 3vL^6 3vC^10 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.26 | 0.00 | 0.00 | 3.00 | 7.26 |
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Spun
3x1600: 6:46, 6:56, 6:52
I'm running these significantly slower since I rested my ankle for a week. What gives? Do you lose speed that suddenly? I bet it's because of the stress due to the change in our password requirements. Our main password has to be a minimum of 14 characters long. That doesn't include the PIN needed to log in or the additional passwords to get into other applications. If a hacker were able to crack it, all he or she would find out is that the bulk of my projects are overbudget and behind schedule...
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| Flamingo Pinks Miles: 7.26 |
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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 |
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Pet peeves: Using the word definitize instead of define or utilize instead of use. Calling a telephone call a telephonic meeting.
I'm done rantizing and I'll post another blogiphonic entry later.
2vKB 3vL^7,6,6 vC | |
| | 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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Nada |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 8.04 |
| 8:59 pace. Everything felt good. Heard from an old friend who had just run into an old friend. Didn't make me feel old. |
| Flamingo Pinks Miles: 8.04 |
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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 |
| Got dressed to workout, but went to a comedy show instead. No regrets. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
| Went out for 2, but ended up doing more. The nice weather brings out the bugs. My flawless legs are now covered with bites. Nothing pantyhose won't fix. |
| Flamingo Pinks Miles: 5.06 |
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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 |
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Entered a pushup contest at the Air Force gym. I was the only one who showed up on time, so I did them and left. I'll go back on Mon for the pullup contest to see if I won a t-shirt. Since it was Air Force they did it with Air Force standards. They only gave you a minute, so it was a matter of speed instead of endurance. Hopefully, no one was faster.
That was also my workout for the day. I wonder if a fitness video titled "One minute arms" would sell. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.69 | 0.00 | 0.00 | 2.50 | 6.19 |
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5x800 alternating into and with the wind
2:57, 3:17, 3:10, 3:20, 3:11
spin
knackered! |
| Flamingo Pinks Miles: 6.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 0.00 | 0.00 | 0.00 | 2.03 |
| 9:20 pace |
| Flamingo Pinks Miles: 2.03 |
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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 |
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Happy Birthday Amanda!
1KB C J -P |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.02 | 0.00 | 0.00 | 0.00 | 9.02 |
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9:17 pace. It was hot, dry and dusty, but when I took off my shoes there was mud between my toes. I wonder what my lungs look like.
Guitar lesson - It's official. I ain't got no rhythm.
1KBwv -L-J-P |
| Flamingo Pinks Miles: 9.02 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| Went at an easy pace that doesn't get much easier. 10:44. |
| Flamingo Pinks Miles: 5.02 |
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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 |
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Entered a pullup competetion, I did 4 less than the last competition, but this was timed and the last one wasn't. I was still able to do 17 more than 2nd place. Picked up my prize for the pushup competition from last week as well.
Turns out prizes are leftovers from prior events.
The pushup prize was a towel from the Air Force Marathon, which is good because running a marathon is more impressive than doing a minute's worth of pushups.
The pullup prize was a t-shirt from black history month, which is good because the Tuskegee Airmen are my heroes.
I wonder what they'll give out for situps? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.02 | 0.00 | 7.02 |
| 7:29 pace. Felt okay. |
| Flamingo Pinks Miles: 7.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 2.00 | 0.00 | 3.00 |
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Ran with a friend who's preparing for his 2 mile test in Apr. He was shooting for a 15:36 so I paced him and we finished in 15:33.
8 BW -D
1DB | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Worked later and ate more than I should have.
Split my long run in twain. First half 8:37 pace. Didn't hit start on second half, but it was around a 10-plus pace.
1KB -C-P
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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 |
| I posted today's entry in the Thurs slot but I'm not going to bother with it. It's fitting because that was my attitude Thurs anyway. At least as far as exercise was concerned. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1KBw/v-Pu |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy @ 8:25 |
| Flamingo Pinks Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Brutal workout consisting of BBQ and, as the Chinese say, Ping Pong. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 4.00 | 7.75 |
| 4x1600 with 400 recovery jogs aiming for 6:52s, ended up with 6:22 6:57 6:58 7:10 Against the wind on the even reps Wore a wet neck gator over my mouth and nose to avoid the treadmill I'm consistently not pleased with my inconsistent performance 1xdb-c-p-j;50 8xbw,s25,p25,p8 |
| Flamingo Pinks Miles: 7.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.01 | 0.00 | 0.00 | 0.00 | 2.01 |
| 10:15 pace. It's very enjoyable to run easy. Recovery days are my favorite. |
| Flamingo Pinks Miles: 2.01 |
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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 |
| Nada. All work and no play makes Mike an illeist. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 at a 8:36 pace. Went much better than last Friday's long run, where I was seriously chafed from crossdressing.
Before you jump to conclusions, let me explain. When I was leaving for Iraq, United lost my luggage along with my running shorts. I had to buy something until they found and returned my stuff. I was in VA at the pre-deployment center. I was stuck without transportation, so I was limited to places within walking distance. The only running shorts I could find were women's, so I bought a pair of black ones. The looked just like man shorts to me. No lace nor flowers. However, they rub me the wrong way even if I do feel pretty in them.
1 db -c-p-j @ 55
8bw-pu
3puL 10,8,4 |
| Flamingo Pinks Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pinged when I should have ponged and ponged when I should have pinged. Lost 21-5, but I was dressed more fashionably. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
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9:46 pace, cause that's how I roll. Actually, it was a 10:13 pace. I shouldn't do this from memory.
3kb w/v -c -j -pu +bs +b | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
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8:39 pace.
After a rain. I meant to go at a 10:00 pace, but there was a group of three guys running in boots and I couldn't let them pass me...
1db@55 -c -pu -j
8bw 25, 20 -pu
pu 4@55, 4@45, 10 2@45, 6
3bs 12 |
| Flamingo Pinks Miles: 5.06 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
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Did my parent's and sister's taxes, then ran, then finished their taxes. I live it up on my half day off.
Don't be jealous, haters. | |
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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 |
| Too many celebrations and too many calories. 2kb nv -c -j -pu +bs +b 8bw -pu 3L pu 9,6,5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
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9:05 pace. Ran at lunch. I tried to run fast. I really did.
I just wasn't feeling it.
86 F
22% humidity
2(12bs, 30fl, 12dl, 5b, 30,60pl, 60sh, 30cr) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Approved for overtime, so less time to workout. Tried something quick. 1-2-3 workout 9s pull 6s push 7s sit 25:38 = toast | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.13 | 0.00 | 0.00 | 3.00 | 7.13 |
|
On a clear night I can't see the road, but tonight it was dusty and it spread the meager lights from the flightline to softly illuminate my way. It also makes dark brown phlegm.
6x800s
3:32, 3:05, 3:20, 3:22, 3:18, 3:06
2100, windy, 75 F, 47% humidity
2kb nv ~45min |
| Flamingo Pinks Miles: 7.13 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 10:04 pace. It was like Lionel's description of Sunday morning. |
| Flamingo Pinks Miles: 3.00 |
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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 |
|
I was stuck working all the livelong day. Sheesh. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
9:20 pace. Officemate left for R&R and will be leaving for good in May; his contract was cut short, despite his stellar performance. Figure it was his stellar pay that did him in. Luckily, I'm underpaid.
2000, 73 F, 27% humidity, nice breeze
2kbwv -c +bs+3j+3pl+3Lwv 5,5,3, +2+st hlds
Introduced a friend to kettlebells. He's quite a trooper. He keeps coming back for more. When I'm done with him, he'll have no need for doors. He'll just bust through walls like the Kool Aid Man. |
| Flamingo Pinks Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| For lunch, I did Abs with a Aseel. She lines the floor with paper towels to do crunches. Actually, she lines the floor any time anything other than her feet touch the ground. Weird. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
|
Got in trouble for wearing flip flops today. I know you're not supposed to wear them to work, but walking 50m on the sidewalk from my room to the patio shouldn't cause anyone to freak out.
9:20 pace.
1700, 91 F, 10% hum, dusty; 17 mph winds
kbwv +c +bs+3j+1pl+3Lwv 5,5,4, st hld; 45 min |
| Flamingo Pinks Miles: 3.11 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Made pancakes for lunch and went to bed early. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.01 | 0.00 | 8.01 |
|
The dust cleared for my run, like it was meant to be.
Tempo 6 mi @ 7:25, 22:38 and 21:54 (negative split due to the tailwind coming back)
1949, 73 F, clear, 11% humidity, 7 mph wind
bp 60, mp 21, r 21, c 17, t 21 |
| Flamingo Pinks Miles: 8.01 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
|
10:04 pace. The wind kept blowing my headphones off. Headphones, like flip flops, are something else we're not supposed to wear.
1840, 81 F, 15% humidity, dusty, 23 mph winds
db 50, 2 st hlds, nv 3L 8,6,4
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got dressed up to go out but my trip was cancelled due to weather. Suited me fine. Missing the trip that is, not the weather conditions. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
|
10:07 pace. Despite the conditions, I saw a lot of people out running. I felt like a dork though, because I'm the only one who had a neck gator. Maybe they're thinking, "Chicks dig scars." They really should consider that chicks can't see lung scarring.
0621; 72 F; 31% humidity; 17 mph winds; dusty and cloudy (my favorite)
weekly assessment; we'll call early Feb last week
pullups +3
situps +1 (Slowed way down after a minute)
pushups no change (quit with 29 secs to go)
1kb nv -c - j -l; fell off the balance ball.... again. |
| Flamingo Pinks Miles: 11.03 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Googled a random Stability ball workout. Good ab workout, due to all the laughing. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
|
Around an 11 minute pace. Stopped to walk when my ankle felt weird. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No race in sight, but still carbo loaded
15bw (20push, 25sit, 8pull) 27:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
|
5x1600 w/ 800 jogs
6:57, 6:38, 6:47, 6:43, 6:54 alternating with and against the wind
1940; 72 F; 20% humidity; hazy; 5mph winds
Stability ball, less laughing more groaning |
| Flamingo Pinks Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
|
9:30-something pace
ran with a friend then ran into a friend
1800; 92 F; 7% humidity; 12 mph winds; clear
One of the folks here got the P90x system in the mail and we tried the Ab Ripper video. 16 minutes and 3 seconds of wanting to quit.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Piled on the carbs and went to bed early. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
|
10:30-something pace.
0330; 75 F; 20% humidity; 11 mph winds; clear
Interviewed for a stateside job today with the Forestry service. The interview was at 2:15 am my time and was over by 3. I'll find out if they want to go forward in 2-4 weeks.
I couldn't sleep afterward, so I finished packing for my trip to Basrah and went for a run.
I was hoping to see the sunrise, but there was too much haze on the horizon. I really like running at that temperature, but I'm probably not going to get up early again. Unless I get a second interview.
Weekly assessment compared to last week
Pullups: up 3 (3 less than PR)
Situps: up 8 (7 away from my goal, 9 away from my PR)
Pushups: up 15 (quit with 9 seconds left, 20 less than PR)
1 db55/40/50 -c - j - l
|
| Flamingo Pinks Miles: 12.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Honestly considered working out, but focused on resting. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.52 | 0.00 | 0.00 | 0.00 | 3.52 |
|
9:56 pace.
0700; 81 F; 34% humidity; calm winds; clear
Ran around the base in Basrah. It smelled like garbage. Hot garbage.
8w/v(pull10,sit25,push20)
While in the gym, a man came in and hogged up most of the situp area using one of those as-seen-on-TV ab gadgets. When I had to do situps, I had to squeeze in next to him. Apparently the garbage smell was him. Sorry about blaming you Basrah. |
| Flamingo Pinks Miles: 3.52 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
|
10:51 pace.
8:40pm; 88 F; 8% humidity; 8 mph winds
A bunch of eights, except for the pace.
Tried and did not like the p90x system's kempo workout. Too repetitious. Too much punching and kicking air. Worked up a good sweat though. I'd rather do something else like pushups, pullups and situps. Which are also repetitious, but they aren't annoying like the guy doing jumping jacks saying, "We're really jacking now!" I suppose I didn't mind doing stuff over and over, I just thought the instructor was a dork. |
| Flamingo Pinks Miles: 3.01 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 1.50 | 5.05 |
|
3x800
3:06 (faded after 400 and remained washed out), 3:14, 3:16
2100; 80F; 34% humidity; 3.7 mph winds; hazy
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
p90x upper body - I liked this, despite the instructor calling bent over rows "heavy pants".
Went into ab ripper right after. Did better this time.
Then participated in a chess tournament with different rules. 1 move, 3 pushups.
3 games and 270 pushups later - I took second place. Out of two people. He got a tee shirt. I got arms of jello. | |
| | 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. | |
| | 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 0.00 | 3.00 | 6.51 |
|
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.
|
| Flamingo Pinks Miles: 6.51 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
|
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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
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… |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.08 | 0.00 | 0.00 | 0.00 | 10.08 |
|
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
|
| Flamingo Pinks Miles: 10.08 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
|
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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
|
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.
|
| Flamingo Pinks Miles: 6.14 |
| |
| | 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. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.02 | 0.00 | 4.00 | 0.00 | 6.02 |
|
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
|
| Flamingo Pinks Miles: 6.02 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
|
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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
|
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 |
| |
| | 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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
|
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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
|
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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.67 | 0.00 | 0.00 | 3.00 | 7.67 |
|
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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
|
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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
p90x chest/bis/tris, abs
This had so many people laughing and groaning.
You must try this. Everyone. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
|
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.)
|
| Flamingo Pinks Miles: 11.11 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
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. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
|
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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Skipped my run - ate buffalo wings instead - and I don't feel guilty.
1-2-3 (pull 9, push 5, sit 7) 25:34 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 2.50 | 5.85 |
|
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) | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
|
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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
p90x plyos |
| Flamingo Pinks Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| kb#1x3 50 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
|
No flights from my base to Kuwait, so gambled and flew to another base to get to Kuwait. Ended up at a base with a pool. A 50m pool.
It's been over a year since I have swum (swam?) laps and I was worried that I would have lost swimming fitness, but I did okay. I think it was from all the yoga making my reach reachier. |
| Flamingo Pinks Miles: 2.90 | Easy Swimming Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
One more session of swimming while waiting for a flight. It was good crosstraining, but the real reason was to get rid of my farmer's tan.
kb#1 x2 (55,50) L to 4, then forearm cramps, skipped J and C
|
| Flamingo Pinks Miles: 4.00 | Easy Swimming Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.41 | 0.00 | 0.00 | 0.00 | 0.41 |
|
Made it to Kuwait, but didn't get any sleep. 10 minutes on a stationary bike and not even a half mile on the treadmill.
|
| Flamingo Pinks Miles: 0.41 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stranded at Dulles. They did not send a ride to pick me up. Which was a bummer until I got to rental car place and ran into one of my best friends ever. 6.7 billion people in the world and I run into him in DC. He lives in LA, and just happened to be heading to the Pentagon for a meeting. It made my day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
My no self-control day.
Pigged out at lunch, then watched a show which tried to scientifically figure out who would win in a fight between a samuri and a viking. I'm glad we don't have cable. I would be stuck watching shows like this all day. Or infomercials which I'm equally drawn to. Pigged out at dinner afterwards. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.49 | 0.00 | 0.00 | 0.00 | 11.49 |
|
Ran with the best tour guide ever. Now I know why Burt has a Rocket crush. You needn't be self-conscious about how you speak, Lucia. Historical knowledge about canals is best delivered with an exotic, Bond-girl, Argentine accent.
For someone who calls herself clumsy, Lucia nimbly manuvered through steep and twisting paths full of roots and stones slick from the recent rains. Maybe she doesn't know what the word clumsy means... Anyway, I had a blast. Thanks again for the workout, the lesson in Early American water transport and the great company.
p90x abs and used the hotel's gym contraption
Looked up an old friend and hung out/carbo-loaded until it was time to run with the Rocket |
| Flamingo Pinks Miles: 11.49 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Worked out with my true love! Or at least walked on the treadmill next to her. 1xkb#1(55, -L, +20p, 1C, -J) Easy swim not so easy. Too much clorine tasted terrible and made my teeth feel funny. |
| Easy Swimming Miles: 0.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
|
Fun in the AZ sun. It was unseasonalbly cool from what I hear.
Ran 3 miles under 21 on a track without a watch.
Swam some and ran some more, but lost track of the distance.
Bonnie and Dean picked me up afterward and took me out for dinner.
They were great to hang out with. High energy and lots of smiles. I do hope they make it out our way for a visit. The girls would love them.
Thanks for making my visit to Arizona even more memorable :) |
| Ruby Reds Miles: 3.00 | Tempo Swimming Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Petered around the pool for a little bit. Probably spent more time in the jacuzzi than swimming though. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
|
Felt recovered (thanks to being nursed to health by my beloved) enough to run. Ran in the morning. Slow pace. Froze.
Went for a walk in the evening with Rachel. Wore flip flops which was a bad call and got a blister. She walks too fast for my little legs.
9:23 pace
0721; 63 F; 6.5mph winds; no smoke, nor dust, nor haze | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Installed a backsplash and a hood which turned out to be an awesome shoulder workout and a cussfest. Pardon my French.
2xkb#1wdb55(J3x10; L7,4,4; C 3,2 all fours) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.34 | 0.00 | 0.00 | 0.00 | 8.34 |
|
9:10 pace
0845; 80F; breezy; blue sky and white clouds | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
|
Weight vest and backpack with books. We don't own a scale, but I tried for 45 lbs. We'll see if my calves work tomorrow. Last time this happened, I couldn't walk for days.
10:20 pace
0834; 82 F; beautiful day |
| Flamingo Pinks Miles: 4.03 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.32 | 0.00 | 0.00 | 0.00 | 8.32 |
|
8.42 pace
It was nice and cool, and I kept my heartrate nice and low.
Farted around in the pool with the kids. Literally. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Poolside with the family :) Killed a black widow the size of a gumdrop. Shredded on the guitar with Amanda and Papa Tim. Gleefully partook of Rachel's pie with Maddy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 6.03 |
|
Ruck with 18 lb vest. 10:51 pace.
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| Flamingo Pinks Miles: 6.03 |
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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 |
| Let all the kids dunk me for training purposes. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.33 | 0.00 | 0.00 | 0.00 | 8.33 |
|
8:35 pace
Nightrunning with my new headlamp. It made everything gray and creepy. |
| Flamingo Pinks Miles: 8.33 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
11:20 pace
Ruck with ~ 45 lbs
3xdb #1 (55,50,45)
Rachel witnessed some guy at the gym doing cool pushups. I was too shy to make friends, but I'm going to try them when no one's watching.
Cooldown swim, but I didn't track how far. I got out because the water tasted too strongly of chemicals. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.07 | 0.00 | 0.00 | 0.00 | 8.07 |
| 9:51 pace 1800ish. Felt hot. Turned around before I planned. Rachel made the best eggplant ever. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
While brandishing a mere flap of plastic with a wire handle, I deftly decapitated this rogue mid-air. There were other flies that escaped beheading, but they are no longer able to reproduce.
If anyone's recruiting for a secret ninja society, consider this my application. I await your call.
2xdb #1 (W75, 60 for the rest until 55 for 2nd set of TGU) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam laps with Amanda and Maddy. They are so goofy. Must get it from their momma. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Went out for a ruck run. Planned to run 2 miles out and back. Turned into a 2 mile ruck run then rest until I could convince my legs to move then walk back. I had lost my respect for State-side weather. I re-discovered it today.
15:28 pace (including sitting on the park bench panting)
1700; 105 F; nice and sunny |
| Flamingo Pinks Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.47 | 0.00 | 0.00 | 0.00 | 2.47 |
|
9:58 pace
Quick run while waiting for Maddy to finish her PT
1130; 87 F; sunny | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
|
8:30ish pace
Wondered how the garmin would read on a moving ship. It didn't pick up the satellites while moving, so I ran in circles and tried to keep count.
0700, 85 F, really humid | |
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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 |
|
Hiked, swam and kayaked with Rachel and the girls. Best day ever! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Epcot. I don't know why the girls like the French part so much. There weren't any rides there. Just shops and places to eat. Now they really want to go to France for reals. Yikes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Kinda rucked. Instead of a weight vest and books. I had a backpack with sunblock and whatever else you need to spend 10 hours on your feet at Animal Kingdom.
Get there early because the animals sleep in the afternoon.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
It poured on us at the Magic Kingdom. What was really magic was how we were able to get the girls to wear dorky ponchos.
Skip the new, improved Tiki Room. Trust me on this. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the girls on Star Tours. I had been telling them about it since they were babies. They thought is was just okay. Muppets in 3D were a blast, but they were more into the Aerosmith roller coaster. Oh well. Kids... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.86 | 0.00 | 0.00 | 0.00 | 5.86 |
|
10:11 pace
2230, 80 F | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike ride to the dentist. But the dentist wasn't there to sign my deployment paperwork so I have to come back later. Got my teeth cleaned though and an hour's worth of cardio. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Epcot. I don't know why the girls like the French part so much. There weren't any rides there. Now the ladies want to go to France for reals. Yikes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Since Jan I've lost some inches and my pants started falling off. I spent the last couple of weeks vacationing with the girls and working on making my pants fit again.
Rucked. Started walking after 3.25 miles.
1100, 92 F, clear, not windy enough |
| Flamingo Pinks Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.31 | 0.00 | 0.00 | 0.00 | 8.31 |
|
9:11 pace for 7.64 miles then a walk through the park sprinklers
2300, 90ish, clear starlit sky | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
11:38 pace.
1100; 100 F; sunny | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode my bike to a dentist appointment and back. 57 minutes including stop lights. I can't balance on while waiting for the lights to turn green. How do they do that? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Trail run. I ran on a bmx path for a while to do hill work. I felt pretty silly, since they were pretty short. 11:31 pace.
1624; 103 F; sunny | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
|
11:07 pace.
One designated driver. Two cars. Ran back to pick up the other car. Who parties on a Tuesday night? Apparently we do.
0200; 75 F; clear | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
|
Ran with Uncle Mark while he was tapering for the SF Marathon.
9:54 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
|
warmup 1.42 @ 10:57
hills and cooldown 5.61 @ 9:54
80F; 62% hum; 5.8 mph winds; partly sunny | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.45 | 0.00 | 0.00 | 0.00 | 5.45 |
|
11:17 pace
105 F; 11% hum; calm and clear
p90x core synergistics |
| Flamingo Pinks Miles: 5.45 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
|
Ruck with 50lbs @10:49 pace
Hurt for a couple of days afterward. A lot.
82 F; 19% hum; calm and clear
20 minutes late to p90x yoga |
| Flamingo Pinks Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
|
10:57 pace
102F; 12% hum; haze; 11mph winds
1xdb @ 40; 3x5pulls @ 35; - C |
| Flamingo Pinks Miles: 4.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.95 | 0.00 | 0.00 | 1.50 | 5.45 |
|
3x800 went for 3:23s; ended up with 3:35, 3:36 and 3:27; with/against/with wind respectively
102F; 11% hum; clear; 13 mph winds
p90x chest/back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 9:52 pace
82F; 12% hum; 11 mph winds
p90x plyos | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9:42 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
|
50 lbs ruck; 12:20 pace |
| Flamingo Pinks Miles: 4.18 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| 10:14 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.35 | 0.00 | 3.31 | 0.00 | 5.66 |
| Tempo 7:27 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10:27 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 0.00 | 9.08 |
| 9:44 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 50 lbs ruck; 12:21 pace |
| Flamingo Pinks Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 9:49 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 2.01 | 5.34 |
| 2x1600 (6:54, 6:52) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
10-something pace. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.06 | 0.00 | 0.00 | 0.00 | 10.06 |
|
10:53 pace. Slept in and paid the consequences. Started at 93F, ended at 104F.
No more snooze button in the summer. |
| Flamingo Pinks Miles: 10.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 50 lbs ruck; 12:14 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 10:18 pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 2.00 | 5.10 |
| Paced Matt during his PT test. 2 miles @ 6:32. Matt can move for a Clydesdale. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| |
| Flamingo Pinks Miles: 10.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
| ruck 50 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.18 | 0.00 | 0.00 | 0.00 | 6.18 |
| |
| Flamingo Pinks Miles: 6.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Flamingo Pinks Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Flamingo Pinks Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| ruck 50 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Flamingo Pinks Miles: 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.05 | 0.00 | 4.05 | 0.00 | 6.10 |
| Tempo 4@ 7:27 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| | |
|
| | Race: |
Air Force 1/2 Marathon (Tallil) (13.42 Miles) 01:45:57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 13.42 | 0.00 | 15.02 |
| Tempo. Big flava flav medallion for every finisher. Medals handed out .3 mile after 13.1 marker. |
| Flamingo Pinks Miles: 15.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.22 | 0.00 | 0.00 | 0.00 | 3.22 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Flamingo Pinks Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 1.50 | 4.20 |
| 3x800 = weak sauce | |
|
| | Race: |
Portland 1/2 (Tallil) (12.74 Miles) 02:35:29, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 12.74 | 0.00 | 12.74 |
|
Ruck w/ boots division: 40 lb minimum.
Went to bed before 8pm, since I was supposed to get up at 3:45 to do the ½ marathon. The plan was to meet at 4:15 in the lobby to get to the start of the race by 4:30. I heard my alarm, but I figured I’d sleep in for another 5 minutes. I got out of bed at 4:13. Good thing I went to bed dressed or that would have been awkward to have all those people wait for me.
Matt, Aaron and I rucked it.
The race was poorly organized. They said that they would start the walkers 15 minutes after the runners, but they just had us line up behind the runners and start at the same time without making it clear. They also started pulling the directional signs before all the walkers made it by so they missed a turn or two.
As we were rucking we would ask the people at the aid stations if there were any other ruckers in front of us. We got varying responses. From 2-3 guys to about 8.
We were getting worried because we couldn’t see anybody with a ruck in front of us. And here you can see a couple miles in front of you, because it’s so flat. We really wanted to place. Luckily we weren’t competing against each other, since we are all in different age groups.
We started passing runners around the 3 mile mark. They weren’t really running though. Aaron and I left Matt at around 6-7 miles. I told Aaron to leave me at around 11 miles.
I ran into another rucker carrying his unit's flag at 12 miles. I couldn’t see him earlier because we had gotten back to the living areas and there were buildings and walls and turns. I was able to pass him. At that point I was groaning. Loudly.
Aaron was 2nd overall and 1st in his age group. Matt came in 2nd in his age group. He also had ten pounds extra (they weighed us with and without our packs at the end) and loaded his pack wrong. His weight wasn’t evenly distributed and he didn’t do anything to cushion the plates in his backpack.
I wonder if all the military guys felt bad that a pair of civilians (Aaron and me) took 2nd and 3rd. I know the guy in fourth place did. He was telling the people at the check-in that no one passed him. This was after Aaron had told them he passed a guy with a flag. Then they called me over and flag guy said, “Oh yeah, he passed me too.” I would have been surprised if he didn’t remember me since we had a discussion as I was passing him one mile earlier.
Then he started complaining that we had an advantage because we ran with backpacks and he had to run with a ruck. Doesn’t he realize that rucks are designed to distribute weight evenly? He also had a frame which kept the plates from rubbing on his back. Some people.
Feeling good. Took 800 mg of Motrin just now so I should be feeling even better soon.
Got a half moon Colonel's coin from a Lieutenant.
Garmin didn't aquire satellites for a little while, but I still think the course was short. It's okay though, because I really wanted to stop.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 9:04 pace |
| Flamingo Pinks Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.27 | 0.00 | 0.00 | 2.00 | 5.27 |
|
4x800 Attempted 3:23s, but ended up with (3:24, 3:16, 3:27, 3:22)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Like Lionel's Sunday morning |
| Flamingo Pinks Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.56 | 0.00 | 10.06 |
|
Unintentional tempo, but that's what I get for running with Cody. |
| Flamingo Pinks Miles: 10.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Super easy. Cody and I learned our lesson. |
| Flamingo Pinks Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.74 | 0.00 | 0.00 | 0.00 | 6.74 |
|
Ran into John who woke up late and ran a little extra to keep him company, because that's the kind of guy I am. |
| Flamingo Pinks Miles: 6.74 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.19 | 0.00 | 4.01 | 0.00 | 6.20 |
|
Tried for a tempo holding 7:15s but that didn't really work out. My legs were only willing to give me 7:32s. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Kept pace with Dustin while we looked out for anyone who would question our use of headphones which are prohibidabido! |
| Flamingo Pinks Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
|
I was running behind someone who appeared like she was going super slow. I figured she just made it look so easy that it was an illusion. Turns out I was going super slower.
One day I'll be the boss of my legs. |
| Flamingo Pinks Miles: 10.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| Not as slow as Fri, but still nice and easy. Nice and cool weather. It rained last night for the first time in a long while, probably because we had the vehicles washed for the general's visit. |
| Flamingo Pinks Miles: 6.04 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 53 lb ruck. 12:42 pace. Planned on 6. Decided 4 was better. I was right. |
| Flamingo Pinks Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| So easy | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
|
Overslept and ran by myself. It rained for a few seconds towards the end. It was a nice way to cool down. |
| Flamingo Pinks Miles: 11.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 0.00 | 0.00 | 0.00 | 5.36 |
| I always read that you should run relaxed and easy. I finally figured out how. Cyclobenzaprine, my friends. |
| Flamingo Pinks Miles: 5.36 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Light ruck; 9:58 pace; 18 lbs IBA; 77 F; 19 mph winds + 30 mph gusts; hum 74-78%; Aaron kept pushing me to keep up, even though he had 45 lbs. |
| Flamingo Pinks Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| Got caught by the Colonel wearing my headphones. Upon reviewing my splits, I noticed that my heart rate spiked when I spotted him. Curses. Maybe I'll start running at night again. |
| Flamingo Pinks Miles: 6.01 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 2.50 | 6.80 |
| 5 x 800s between 3:16 and 3:25 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| EZ |
| Flamingo Pinks Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 10:45 pace |
| Flamingo Pinks Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 47# ruck |
| Flamingo Pinks Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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Stuck in Kuwait. Treadmill, since I didn't want to risk spraining my ankle on gravel.
7:30 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| easy | |
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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 |
| ~ 50 lbs ruck | |
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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 |
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Tapering for the 23rd | |
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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 |
| easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| 4x800; 3:18 to 3:28 shooting for 3:23s | |
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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 |
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easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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6:53 pace; sandbagged some.
Rucked.
Swam. | |
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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. |
| | 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. | |
| | 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. | |
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| | 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. |
| | 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. | |
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| | 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. | |
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| | 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. | |
| | 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). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 918.86 | 0.00 | 116.05 | 60.02 | 1094.93 |
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| Flamingo Pinks Miles: 592.99 | 6-inch Heels Miles: 46.92 | Easy Swimming Miles: 2.50 | Ruby Reds Miles: 357.75 | Tempo Swimming Miles: 1.00 | Baby Blues Miles: 59.43 |
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