| Location: Terre Haute,IN,USA Member Since: Sep 21, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: Ran 2:57 marathon in college 20 years ago.
Most all of my PRs are from when I was 29 and 30.
Half Marathon PR 1:17:16 (my best race ever 53rd place Indy Mini 1999)
10 Mile PR 57:22
15K PR 53:24
10K PR 34:29
5K PR 16:32
Short-Term Running Goals: Start running again and run 1:30 for a half marathon this fall.
Long-Term Running Goals: Break 3 hours for the marathon
Sub 17 5K, Sub 36 10K.
Personal: I am married and have two wonderful kids, 14 and 10. I've been running since 1982. I never get "basic" injuries. I always get the real nasty career threatening kind, like stress fracture of the sacrum, ganglion cyst clamping down on my peroneal nerve. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 140.75 | 58.75 | 16.20 | 25.10 | 240.80 |
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| Night Sleep Time: 178.50 | Nap Time: 7.50 | Total Sleep Time: 186.00 | Weight: 0.00 | |
| | Race: |
Indianapolis Monumental Half Marathon (13.1 Miles) 01:19:04, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 13.10 | 14.60 |
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Ran the Indianapolis Monumental Half Marathon today in 1:19:04 for 11th overall. Most excellent race. I was really worried going in as I've been exhausted all week from work. Things really came together well for me. The weather was perfect, and even though it was 50 degrees at the start, I shed my singlet and went without a shirt. This was a last minute decision, so here I am putting my race bib on my shorts. I hated to drop the singlet, it was a pricey one that I bought about 4 years ago. My fastest half marathon in almost 10 years and 1 minute faster than three weeks ago. Started out feeling a little sluggish as I needed to average 6:06 to beat my goal of breaking 1:20.
Mile Splits 1 6:10 2 12:15 (6:05) 3 18:19 (6:04) 4 24:24 (6:05) 5 30:24 (6:00) Started feeling good and picking off runners
6 36:21 (5:57) 7 42:27 (6:06) 8 48:33 (6:05) 9 missing 10 59:22 (10:49) Not!!! Tim passes me and I try to hang with him. 17:31 for three mile stretch
11 1:06:04 (6:42) Not!!! Must've been a little mishap on the markers 12 1:12:21 (6:17) Trying to pick up the legs at this point. I remember thinking that I could possibly break 1:19 at this point.
13 1:18:28 (6:07) F 1:19:04 (0:36) Unless I start feeling itchy to compete again soon, I'll be switching to "mileage mode" for a couple of months. They've made a correction to the race results. I actually finished 10th overall. Woo Hoo!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did not run today. Recovering. Did about 2 hours worth of yard work today though. Expecting to be even more sore tomorrow than today. Everything is sore, including my biceps and stomach. |
| Night Sleep Time: 9.00 | Nap Time: 1.50 | Total Sleep Time: 10.50 | Weight: 0.00 |
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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 |
| Did not run. Went to the AC/DC concert in Indy straight after work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Ran with Jeff and David tonight after running into them about two minutes into my run. First time I've run since the race. Legs are still sore. Lower calfs are tight from racing in racing flats. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.50 | 0.00 | 6.50 |
| Tonight, can't really explain why, but just ran my 6.5 mile course in a really fast 39:21! Ran sub 6 pace the second half with the last mile in 5:42. My legs are actually still a little sore from Saturday. I had to take a small 30 minute nap before I ran. Did 10 minutes easy on the Octane then went out and ran. Even though I was still tired from being up so late with work lastnight, and being sore, my legs were feather light. First mile was 7:03, then ran very effortlessly right at 6 minute pace. When I got to Collett Park in 20:33, I decided to "push it" on the way back and ran the second 3.25 in 18:48. Can't really explain it. Going to jump into 10K race on Saturday before assuming "winter training". |
| Night Sleep Time: 4.00 | Nap Time: 0.50 | Total Sleep Time: 4.50 | Weight: 0.00 |
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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 |
| Did not run today. Very tired today from the last couple of nights up late with work. Sore from yesterday's hard run. Just did 20 minutes easy on the Octane. |
| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran an easy 8 miles with Jeff & Jacki and Dave from Meadows through Deming Park, Woodridge, etc. Temp dropped about 8 degrees once the sun went down. Legs not too sore. |
| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Race: |
Indiana Fall Classic 10K (6.2 Miles) 00:37:15, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.20 | 2.00 | 11.20 |
| Ran the Indiana Fall Classic today in not too bad of time, 37:15. Still not fully recovered from the race last Saturday and just ran 8 miles about 14 hours prior. Good workout. Went through first two miles in 5:48 and 5:46, then the legs were dead from there, especially after three miles into the 15 mph head wind out around the lake. Good workout though. Did roughly 1 mile warmup, then 4 mile cooldown. Will try to get in about 12 miles tomorrow. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran a pretty tough 12 miles with Jacki in cold, sprinkly and windy 35 degrees. Coldest day of the year so far. Not quite used to it yet. Just 8 days ago I ran a race with no shirt on. The trails at Hawthorn were all cleared from yesterday's race, so that was nice. Going to update my short term goals soon. I've achieved the sub 1 hour 10 miles enroute to my sub 1:20 half marathon last weekend. So, I think in May for the Indy Mini I may be able to shoot for my PR of 1:17:16. I just have to shave off 1 minute 44 seconds from last weeks race. Next up for races may be the Muncie 10 Miler on December 7th and then the Hangover Classic 10 Miler down in Louisville on New Year's day. There is a local 5K that I may try to jump into as a workout on Thanksgiving morning if I can get off of work. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.75 | 3.75 | 0.00 | 7.50 |
| Not much sleep last night. Stayed up watching NY Giants and the Eagles game. Then got hooked to the Spirit of The Marathon movie on the Documentary channel. Wow. Go Joanie!!! Did a really good 30 minutes on the Octane during lunch today. 5.35 miles in 30 minutes. Most I've ever done in 30 minutes. Then tonight, ran a 7.5 mile tempo run in 49:06. Had 26:15 half way, so 22:51 for the last 3.75 with the last mile in a really quick 5:44! Can't really explain why I felt so good today. That gives me 38 miles in since Friday. Getting up early to run tomorrow morning since I've got the WVRR board meeting. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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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 |
| Got up and ran a pretty tough 6 miles this morning w/ Jacki from the Y to the Meadows and back at nearly 8 minute pace. Cool 35. Legs are pretty shot. Tonight, did 45 minutes at a medium effort on the Octane. 7.28 miles in 45 minutes. Took a 30 minute nap during lunch today. |
| Night Sleep Time: 5.00 | Nap Time: 0.50 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | 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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| Ran a somewhat tough 10 miles tonight from WW MS through Deming Park, Woodridge, etc. in a cold steady downpour. Total time 1:15:18. Temp cold 45+. Did 30 minutes on the Octane during lunch. Legs are kinda dead. |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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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 |
| Ran a really tough 6.5 miles tonight in 47:50. Legs and whole body completely shot from yesterday's run. That's what three layers of rain soaked clothes and rain soaked shoes can do to you over the course of 10 miles. Need to get in a good workout on Saturday. Mariah and I have been together 20 years today! She is my everything and has always been so supportive of my job and my running. Did not get a chance to do the Octane during lunch today. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.75 | 2.00 | 8.75 |
| Tonight ran long tempo work with Jeff and Jacki. Ran easy 2+ mile warmup around campus in a steady downpour, although, it is warm, 51. Then ran mile on ISU track in 5:47 (2:55,2:52). Then ran 1.75 miles tempo pace around "short" campus loop in 10:41. Jogged another recovery then ran another mile around the track in 5:38 (2:51,2:47). Then ran 2 mile cooldown. At lunch did a really fast 5.51 miles on the Octane. I got so hot, I was sweating all over the place. So, legs didn't feel too bad tonight even though I've incorporated the Octane back into the daily routine. Tomorrow the weather is going to get really bad. Calling for rain and windchills in the teens. yuck. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran a somewhat tough 8 miles w/ Jacki starting on the trails at Hawthorn, then through Rose-Hulman and back through. Legs really sore from yesterday. Going to try 12+ miles tomorrrow. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Did 10 minutes on the Octane this morning to loosen up. Then ran 13 miles with Jacki at pretty good pace. Legs were getting pretty heavy toward the end. Went Hawthorn Park, Rose-Hulman, through Deming Park and back and more in the park. Ran 1 mile warmup prior to Jacki getting to the park. Cold still, 39 with 15 mph W wind. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Ran a semi-quick 6 miles with Jeff & Jacki and Dave late around 9:30. Legs felt really good. It was cold and windy, 32. Did 30 minutes on the Octane this morning. |
| Night Sleep Time: 4.50 | Nap Time: 1.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.50 | 0.00 | 2.00 | 10.50 |
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Did 15 minutes pretty hard on the Octane during lunch. Tonight, ran a "crisp" 3.5 mile warmup around 6:30 pace. Then went to WW Middle School track and ran 4x800m (2:50,2:51,2:50,2:50) w/ a 400m jog after each. It was all I could do to run those. I wanted to do 8 of them in the low 2:40 range but my legs are just kinda dead from the past 12 days. I was disgusted, so I went and ran an easy 4 miles afterward. I had to get speed work in today because we're looking at 25-30 mph winds tomorrow afternoon with windchills in the teens. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Did a pretty tough 30 minutes on the Octane during lunch. Started out feeling pretty good but was pretty zapped about 15 minutes in. Tonight, ran 8.5 miles with Mike and Aaron about 8 minute pace with one mile in there at 7:05. Warmer, 45 and not nearly as breezy as the weather guys had said it would be. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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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 |
| Got up this morning and did 30 minutes on the Octane. Feeling better. Took 15 minutes to get warmed up though. Tonight, ran 6 miles with Jeff & Jacki and Dave from Dave's up North and back. Temp was pretty cold tonight, 29 with 15 mph WNW wind. Felt pretty good tonight actually. Right calf was a little tight for some reason. |
| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| Ran a semiquick 8.5+ miles with Dave tonight at pretty good pace. Probably 6:40 pace the whole way. Pretty cold 26, but tolerable as the wind has finally died down. Did 30 minutes on the Octane during lunch today. Only got 4 hours of sleep last night as I got called from work. Going to do a workout tomorrow. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Today ran 9 miles with Dave. Were supposed to do a workout, but Dave wasn't up for it. Ended up running 9 miles at about 6:40 pace, so not too bad. I felt kinda crappy from miles 3 to 5. Temp cold 26 but no wind. Did about 15 minutes on the Octane earlier in the day to loosen up. |
| Night Sleep Time: 8.50 | Nap Time: 1.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Ran a pretty good 15 miles w/ Jacki. Total time 1:48:44. Struggled the last couple of miles, but it's been a pretty solid two weeks now of 60 miles a week and 150+ minutes a week on the Octane. The NCAA meet is tomorrow but I won't be able to make it as I can't get away from work.Really warmed up today. Sunny and 45.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran a pretty decent 8 miles tonight with Jeff & Jacki in a pretty quick 55:48. Legs actually felt really good. But, I now have sharp jabbing pain in left hip exactly like in my right hip when I got my stress fracture in my SI Joint nearly two years ago. Will have to take a couple days off to evaluate it. Did 30 minutes on the Octane when I got up in the morning. Cool 31 but tolerable outside tonight. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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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 |
| Did not run or do the Octane today. Letting back/hip rest today. Hopefully, I can do a light run tomorrow. Doing my best not to try to reproduce the pain, etc. Just crossing my fingers right now... |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | Weight: 0.00 |
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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 |
| Did 10 minutes on the Octane today during lunch to test things out. Didn't have any pain. Had a little tightness. Tonight, ran a pretty solid 9 miles with Jeff & Jacki and Josh right at 7:00 pace the whole way. Temp really cooled off once the sun went down, 41 to 33, but no wind at all. Only got called twice in the middle of the night last night, but still only ended up with about 6 hours of sleep. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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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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Got up and ran with the Wabash Valley Road Runners Thanksgiving Run this morning put on every year by Butch and Myra. I brought two cans of green beans and two cans of mandarin oranges for my donation. It was a cold, frosty, but sunny 23 degrees. Ran about 6 miles at about 8:30 pace. Felt pretty good but I have slight pain in right hip area. Probably going to have to skip speed work Saturday...
Tonight did 60 minutes on the Octane.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Did 10 minutes warmup on the Octane. Legs felt kinda tired. Had a headache. Had to get up at 3 am for work again... Surprisingly, legs felt pretty good once I got outside. Ran 10 miles in 1:07:27. First mile in 7:20, 3 miles in 21:22, 5 mile split 35:18, dropped the pace down and hit 8 miles in 54:29. Last two miles just under 13 with the last mile in 6:22. Just a couple of incidents of sharp pain in right hip. Really warm and sunny 38. |
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 6.00 | 10.25 |
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Ran a semiquick 2.25 mile warmup from Woodrow Wilson Middle School to Woodridge sub. Then ran a really good 6x1 mile repeats (5:52,5:43,5:37,5:42,5:42,5:43) with a 5 minute rest. Very tough on the last two. Probably the best workout I've done in months. And this is the best workout I've had since bumping the miles back up. And even after running a semi-tempo 10 miles yesterday. Legs were really burning. Temp warm 43 and a little breezy. Did 10 minutes on the Octane earlier to work out tightness.Two mile cooldown was a pretty quick 7:00 pace.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 12.00 | 0.00 | 0.00 | 15.00 |
| Ran a pretty tough 15 miles in 1:44:45. Ran it way too fast. Legs felt good and energy levels were really good despite being really sore from yesterday's workout. My diaphragm even felt sore the first few miles. Started out right at 6:50 pace, dropped down to 6:40 pace. At 7 miles, dropped down to 6:30 pace, but couldn't hold it and really struggled the last three miles. Temp cold 36 to 31 as the temp dropped. Had 8-10 mph West wind heading out from Twiggs into town. Ran extra around Rose-Hulman on the way back to make it 15. Really dehydrated, weighed 123 afterward (I weighed 128 this morning so I have a long way to go to rehydrate). Today was supposed to be an easy day. Really surprised that 6:50 pace is really starting to be an "easy" pace. This may put me at about 240 miles for November, which I've never run that many miles in a November before. I'd like to try to keep up 60 miles per week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 140.75 | 58.75 | 16.20 | 25.10 | 240.80 |
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| Night Sleep Time: 178.50 | Nap Time: 7.50 | Total Sleep Time: 186.00 | Weight: 0.00 | |
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