| Location: OH, Member Since: Jun 03, 2010 Gender: Male Goal Type: Other Running Accomplishments: I started running in Feb of 2009.
First 5K- April 18th, 2009
First Marathon- Sept 19,2009 - Wright Patt Air Force Base Marathon.
PR 5K 19:36 7/04/11 Americana 5K
PR 10K 42:25 8/06/11 Tadmor 10K (Dam run... HILLS)
PR Marathon 9/17/11 Air Force Marathon 3:14:38
Short-Term Running Goals:
Show up.
REALLY show up.
2017 Races
Tie dye 50K - 29th
11/11 Richmond Marathon
Long-Term Running Goals: Qualify for Boston
Run Boston!
No injuries and another marathon.
Did I mention avoiding injuries?
More marathons, help others around me achieve goals. Personal: Married and have two daughters 15 & 21... I hope to convert at least one into a runner :)
Psalm 14:1 "The fool hath said in his heart, There is no God."
John 14:6 "Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me."
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Click to donate
to Ukraine's Armed Forces
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| | Slow miles | Fast miles | Total Distance | | 2100.59 | 357.56 | 2458.15 |
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| Pearl Izumi EM N1 Neon Yellow Miles: 622.22 | Pearl Izumi EM N1 Cool Red Miles: 405.15 | Saucony Kilkenny XC5 Miles: 106.73 | Innov8 220 Miles: 75.35 | Pearl Izumi N1V2 Flash Green Miles: 561.39 | Saucony Kinvara 6 - Wicked Orange Miles: 10.00 | Adidas Adizero - Adios Miles: 7.10 | Kinvara 7 Neon Yelarnge Miles: 425.70 | Adidas Duramo Cool Blue Miles: 204.55 | Pearl Izumi N1V2 Flash Green #2 Miles: 30.70 | Nike VaporMax Red/Back Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
| Happy New Year! Break in the weather. 40º and calm. 7 Miles with a few of them MP. Run came easy today with not much effort, let's hope thats a trend for 2017.
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| More warm weather, 50º felt nice. 7 Miles, 1 7:22 for fun.
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| Pearl Izumi EM N1 Cool Red Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.33 | 0.00 | 5.33 |
| 49º with a cool rain. Tried out some spikes on trails. mud mud mud... lots of resistance. Good day.
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| Saucony Kilkenny XC5 Miles: 5.33 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
| After two days of ice.... not enough ice for my spikes and yet too much to run without falling... grrr.... and -13º WC .... Was able to get into a gym because they are brand new. I can abuse them to the 11th :)
7 Miles, a couple fast. 6:58, 7:30.
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Day pass..... I need to get into a routine
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| Pearl Izumi EM N1 Cool Red Miles: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 1.00 | 6.25 |
| Rain rain rain
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
| Warm, but LOTS of rain and heavy winds! Challenge run with the hills.
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| Pearl Izumi EM N1 Cool Red Miles: 8.33 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 5.00 | 7.25 |
| 2 WU and the 5 MP+. 7:41, 7:35, 7:31, 7:24, 6:43
Did some core workout and aductor stretching after. Felt good to get some faster miles in. Freezing rain heading our way!
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Freezing rain.... Still trying to get into that groove
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| Pearl Izumi EM N1 Cool Red Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.33 | 0.00 | 6.33 |
| Cold, rain
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.33 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Warmer, heavy legs today. Need to bounce back.
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.33 | 3.00 | 7.33 |
| Long day at work, but surpisingly my legs felt fresh. Held an ok pace and then ramped things up. Best mile 6:37.
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.33 |
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| | Slow miles | Fast miles | Total Distance | | 6.60 | 0.00 | 6.60 |
| Long day, tired running
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| Pearl Izumi EM N1 Cool Red Miles: 6.60 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 2.00 | 12.00 |
| Warm day (55º) and took advantage of it. Afternoon run, base 12 with 11x30s striders. 3k-5k pace. Started those after 4 miles and then my legs felt much better the rest of the run. Warm again tomorrow, should be a good weekend!
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| Pearl Izumi EM N1 Neon Yellow Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 59º and an easy 8.
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Warm day! easy 6
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 VERY early , hitting the road....
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| Pearl Izumi EM N1 Cool Red Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.75 | 6.25 |
| On the road. Hotel Treadmill. Blah.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| Trails
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| Saucony Kilkenny XC5 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Sick
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
| 40º and windy. I was sick over the weekend. 3rd time since September and I am not sure why. I usually don't get sick but maybe once a year. Finally felt well enough (aka could breathe) to get a run in. Back to the beginning. 8:22 ap, best 7:28.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.16 | 6.50 | 7.66 |
| Progessive miles. 7:53ap
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.66 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 24º and cold wind. Hit the trails, orange loop- tough hills. Only had time for 1 loops.
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| Saucony Kilkenny XC5 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Brisk strong wind. aka another cold run, but getting back at is a good thing. 8 easy.
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.66 | 0.00 | 4.66 |
| Short Sunday easy run
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.66 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Cold run for this day, needed to get a few in. More tomorrow.
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| Pearl Izumi EM N1 Cool Red Miles: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 60º with a strong 21MPH wind. Hit the trails for a tough run. Orange loop x3+Connector hills) Rainy, hills and switchbacks. 10 Miles and my legs are feeling it!
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| Saucony Kilkenny XC5 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.00 | 7.00 |
| Snow. Yeah 61º yesterday, snow today. 7 Miles, 2 @ MP and faster
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.66 | 1.00 | 6.66 |
| Down to 19º Crisp. Slow run with fast last mile.
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| Pearl Izumi EM N1 Cool Red Miles: 6.66 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy, staying warm
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 2.00 | 12.00 |
| Warming up! 47º 12 Miles with 11x30s striders. Looking forward to vacation.... a little closer...
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| Pearl Izumi N1V2 Flash Green Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| so much to get done!
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| Pearl Izumi EM N1 Neon Yellow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Heavy legs, very very slow. Might be my slowest run of 2017. 30º
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| Pearl Izumi EM N1 Cool Red Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 1.00 | 8.50 |
| AM- cold. 31º with a crisp cold wind. 8.5 early - work - drive. In Tennessee now. Will be in Florida tomorrow if all goes well.
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 2.00 | 6.25 |
| In Siesta! Flat ground, what a novelty! 2 MP miles, 8:06 ap for the run
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| Pearl Izumi N1V2 Flash Green Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 13.75 | 0.00 | 13.75 |
| 13.75 miles. Legacy Trail and Laurel Road to Circus Bridge to Caspersen Beach and back. 6:45 am start. Gulf has a bit of red tide this morning. Good run.
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| Pearl Izumi EM N1 Neon Yellow Miles: 13.75 |
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| Early Sunday. Easy Like Sunday Morning.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.10 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Spent the day in Universal. So much fun. No running, but like 30,000 steps, coasters and butterbeer!
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| Slept in from yesterday. 70º, which is warm for me. Ended with MP miles and ran up beach road and back.
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| Pearl Izumi N1V2 Flash Green Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.25 | 6.25 |
| Heavy rain for the first half mile and then sun came out. Last day in Siesta and then driving home tomorrow. 2 MP miles, 8:05 ap. I will miss waking up late and flat running land :)
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 4.25 | 12.25 |
| Home! From Sunny warm flat land to 25º WC, heavy snow flurries in a 25 mph wind with hills. Loving it. Reading Born to Run and had a great vacation. Tom is a great guy to run with and will even narrate the surroundings like Morgan Freeman.
The vacation did me good as I had a decent run and just went out to have fun. Depsite the non favorable conditions I had about 4 MP miles including a 7:12 into the wind without it seeming like I was pushing it. That made me smile.
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| Pearl Izumi N1V2 Flash Green Miles: 12.25 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 Miles by the river. Easy Run
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| Pearl Izumi EM N1 Cool Red Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Heading out of town for work. Up early. 7.5 slow.
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| Pearl Izumi EM N1 Cool Red Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 0.00 | 4.25 |
| Early in Bowling Green KY
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.25 | 7.25 |
| VERY VERY WINDY in Louisville. Dodged storms.
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| Pearl Izumi N1V2 Flash Green Miles: 7.25 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 2.50 | 10.00 |
| Back home and rested again. Lots of travel and happy to be home... although.... that means cold still. 29º w/ 19º WC that was brisk.
Not many people on the bike path today at all. Only 3 runners and a few dog walkers. No bikers, but that is to be expected.
10 Miles. 4 steady and then 11x30s striders. The first few were steady and then I let it loose best I could. (over a 1/10th of a mile in 30s). Active recoveries and then the last few full miles at 7:24.
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| Pearl Izumi N1V2 Flash Green Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 2.00 | 14.00 |
| Afternoon run. 29º with some cold wind. Steady run, with only 2 other runners and 1 slow biker on the bike path. I did see 8 deer though. Totally graceful in how they leapt through the woods. I thought about racing them, but with the whole family there I did not want to embarrass them. 14, a few fast, last mile 6:47 into the wind.
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| Pearl Izumi EM N1 Neon Yellow Miles: 14.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 Easy
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Warm! 52º 8 around the big block
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| Pearl Izumi N1V2 Flash Green Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| LONG day of work.... 4 easy
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| 48º but dang that wind. Under a wind advisory. The trees were creaking the whole time! Bike Path to Tadmor to Kyle Park. 10 Miles. 2 WU then 2 MP+ (7:24, 7:09) , 1 Easy, then 4x400 Intervals with active recovery. Did I mention a slightly uphill? What about into the wind? :) Good resistance. Last 3 easy.
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| Saucony Kinvara 6 - Wicked Orange Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Heat wave continues! 63º 6 easy
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 1.25 | 8.25 |
| Back to reality... 30º 8 miles with striders 13x 20s fast.
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| Pearl Izumi N1V2 Flash Green Miles: 8.25 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 7.00 | 16.00 |
| 31º with a very cold wind. Luckily it was sunny. 2 miles WU. Then every other mile MP+ (7:47, 7:30, 7:24, 7:41, 7:37, 7:23, 7:22) with a slow mile in-between. Smoothie treat after, trying to warm up!
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| Pearl Izumi EM N1 Neon Yellow Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 26º and 17º WC. Had a hard time waking up today for some reason. 5 Easy.
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| Pearl Izumi EM N1 Cool Red Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.50 | 7.00 |
| 7 easy with some quick striders.
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| Pearl Izumi N1V2 Flash Green Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
| Not much time today- 8 Miles. 2 WU and the 6 MP+ (7:40, 4x7:30's,7:03) .
Work work work
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 1.00 | 8.00 |
| 8 Miles. Crisp wind. Slow, last mile a bit of speed, for me anyway.
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| Should have done more, but they day got away from me.
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 17.00 | 1.00 | 18.00 |
| Cold and windy - No I did not copy and paste that. Add some very cold rain and you have your basic base building Saturday run. Just a steady run slowly increasing the pace each mile. Last mile MP+. Fisburg to Kittyhawk to Island to Riverscape and back.
Did come across a good number of people walking 25 miles. They were doing a warrior walk to support the Veterans.
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| Pearl Izumi N1V2 Flash Green Miles: 18.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 Miles. Sugarcreek Trails. Tough miles.
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 6.5 easy, heading out for work - on the road.
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| Pearl Izumi EM N1 Cool Red Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 6.5 Easy, hotel treadmill.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| On the way back home stopped at some nice trails in Columbus. 10 Miles, lots of trails and hills. Sunny afternoon, lots of people out. Ended up passing one lady a few times, she said "You just keep going don't you?" I stopped.
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| Pearl Izumi N1V2 Flash Green Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.50 | 6.50 |
| Sugarcreek Trails. 53º nice. 2nd day of tough trails and hills. Wore me down, but I did log my fastest hill mile here.
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| Saucony Kilkenny XC5 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Last Sat I waited to run so it would warm up to 30º, this Sat... 69º and sunny. It warmed up from there to the mid 70's. My legs were and are shot from 2 days of hard trails. 12 easy/recovery miles.
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| Pearl Izumi EM N1 Neon Yellow Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.70 | 7.70 |
| Sugarcreek Trails in a heavy rain. Made it muddy and the hills tough, but I was able to hit some paces I did not think I could on these types of trails. Good run.
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| Saucony Kilkenny XC5 Miles: 7.70 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| AM 4 Recovery
PM 4.5 Easy
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| Pearl Izumi N1V2 Flash Green Miles: 4.50 | Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Long day of work. 5.5 night run.
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| Pearl Izumi EM N1 Neon Yellow Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 afternoon. Trails. Considering an Ultra here in the fall.
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| Pearl Izumi N1V2 Flash Green Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
| 73º windy and warm. Ran from the underpass, to Kyle Park to Troy. 12 Miles, 2 WU and then E.O. MP+ 7:24, 7:21, 7:15, 7:15, 7:07 Considering the last ones were with a semi-strong headwind, I will take it. The front changed part way into the run as we were under a tornado watch.
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| Pearl Izumi EM N1 Neon Yellow Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 Rainy, easy/recovery run
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 8.33 | 15.33 |
| It's certainly springtime in Ohio. Yes every state has the joke about if you don't like the weather wait 15 minutes it'll change. However, running in 73º to running in 39º with a cold wind in just 2 days just seems.... off....
My legs were tired and not ready for any real speed work so I went with what the would give me. 3 Mile WU and then 6 miles between HMP & MP. After that some slow miles and then finished with and HMP mile. Got in, had some pork and washed it down with a banana/date/berry/chia smoothie. Off to church for a mortgage burning celebration. Games tonight!
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| Pearl Izumi N1V2 Flash Green Miles: 15.33 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| AM- 50's 4.5 Recovery run.
PM- 62º 6 miles in a nice steady rain. Slow but legs felt better.
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| Pearl Izumi EM N1 Cool Red Miles: 4.50 | Pearl Izumi EM N1 Neon Yellow Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Today and tomorrow are just insane days at work.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.75 | 1.25 | 6.00 |
| am- 42º Rainy. 6 Miles with 11x30s Striders
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| Pearl Izumi N1V2 Flash Green Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.75 | 0.00 | 4.75 |
| Busy busy
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| Pearl Izumi EM N1 Cool Red Miles: 4.75 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 1.00 | 11.00 |
| 35º with a brisk, cold wind. 11 miles w/13x20s stiders. Been a long week at work.
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| Pearl Izumi EM N1 Neon Yellow Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
| Crisp 30º this morning, but there was little to no wind for a change and that was welcome. I was rushing this morning since were flying down to see dad today. No breakfast, no fuel, no water, but it was only 12 so shouldn't be a big deal 6x1 mile... 5x1 mile repeats. 2 Mile WU and the hot the repeats. The 1st 2 @ 6:50's then 7's , but once I hit the 4th repeat it was like someone put lead in my legs. the 5th repeat was just embarrassingly slow so I left it at that and did not pursue the 6th repeat just to dog it. I am not sure if I just did not have it or lack of any fuel or just the busy week I had. Oh well no worries, got my run in before it gets too crazy and will do some miles in FL.
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| Pearl Izumi N1V2 Flash Green Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| AM- 6 easy in FL, sunny
Noon- 2 Miles beach running in water socks. Soft sand, tough resistance.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.10 |
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| | Slow miles | Fast miles | Total Distance | | 4.70 | 0.00 | 4.70 |
| 4.7 Easy. FL running.
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.70 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Home! 8 tired but steady miles
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| Pearl Izumi N1V2 Flash Green Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.33 | 10.33 |
| AM 4 to wake me up for work
PM 6 after work, nice day. a few fast miles.
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 | Pearl Izumi EM N1 Neon Yellow Miles: 6.33 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 easy. Then lots of yard work.
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 5.00 | 17.00 |
| AM- 64º --> 72º I didn't feel much like running today, and that's why I did it. I got up well enough early this morning. Got my fuel belt ready walked out the door and a wasp stung me on the hand at 6 this morning. Thanks. Not sure what his problem was. Hit the bike bath, cloudy and rainy for the first 5 miles - this despite a 0% chance of rain.
12 Mile WU and then 5 miles at MP or better (tougher than I expected after 12 WU). Those five were clear skies and sun beating down on me naturally. Sounds dramatic, but hey, you never know when someone might make a movie out of this training run. At mile 14 I found a pocket knife -tossed it my belt for my kid. She likes knives. at mile 16 I noticed some vultures eating some dead carcass. A bit gross but I ran on. It made me wonder if I was next. Were they circling? That made me think of Flatlander. What ever happened to that guy? He was so consistent at running then like so many on the blog just stopped posting last year. Hope hes well. Wrapped up at 17 as I had to get to work.
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| Pearl Izumi N1V2 Flash Green Miles: 17.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 Slow- Travel week for work. Going to be tough getting miles in, I will have to be disciplined.
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| Pearl Izumi N1V2 Flash Green Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Hotel TM
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| Pearl Izumi EM N1 Cool Red Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 14.25 | 0.00 | 14.25 |
| Carriage Hill Trails. About a half mile in the rains came. Heavy at times and made it quite muddy. Trail shoes were nice to have on. Some lightning and thunder around miles 2-4 but it passed quickly. 9 Toads, 1 frog, 1 bull frog, 1 turtle and 1 chimpmunk and 14.5 soft rolling trail hills. My work is complete.
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| Saucony Kilkenny XC5 Miles: 14.25 |
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| | Slow miles | Fast miles | Total Distance | | 9.10 | 0.00 | 9.10 |
| Great running temps at 51º Revcory miles in, a lot less muddy than yesterday.
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| Pearl Izumi N1V2 Flash Green Miles: 9.10 |
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| | Slow miles | Fast miles | Total Distance | | 13.25 | 3.25 | 16.50 |
| More good running temps. 51º, but it was VERY windy. Started the day with our church marching in a parade for the Sugar Maple Festival. Then home to run. Did the classic. 10 Mile Warm Up followed by 6x3 Minute intervals with 2 minute active recoveries in between. These always kill my legs. .46 (6:32), .46 (6:32), .45 (6:39), .45 (6:42), .43 (6:58-some up hill) & .42 (7:05 - tired). Then some cool down miles then ended the last half pretty quick. .... Then off to my daughters big performance. The theater group she is in does it up big time. Singing in the Rain. They practice from August until now. She is 16 and the cast is over 30 people let alone stage hands, etc etc - but they put in college level quality programs. Next two are next Fri & Sat... I am beat.
|
| Pearl Izumi EM N1 Neon Yellow Miles: 16.50 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Warm. 3 miles recovery.
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| Pearl Izumi EM N1 Cool Red Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.25 | 0.00 | 10.25 |
| AM- 41º slow run, getting the kinks worked out. 8.25 slow.
PM- 2 easy miles.
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| Innov8 220 Miles: 2.00 | Pearl Izumi N1V2 Flash Green Miles: 8.25 |
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| | Slow miles | Fast miles | Total Distance | | 9.25 | 1.00 | 10.25 |
| AM- 51º and calm. Wonderful running temps and then seeing the sunrise. 8.25 w/ 11x30s striders with active recoveries. Down to cloud park and then some loops. Several seniors out walking together today. Work awaits.
PM- 2 warm miles to stretch the legs.
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| Innov8 220 Miles: 2.00 | Pearl Izumi EM N1 Cool Red Miles: 8.25 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 5.00 | 12.20 |
| 60º and sunny (sunrise start). 6x1 Mile Repeats 5x1 Mile repeats w/1/4 mile active recoveries. I need to do these away from hills next time. Rolling hills @ cloud park with some sharp inclines made this a decent workout. 3 Mile WU and then the repeats. Set out for 6, but the hills and effort wore me down that the 6th one would have been too poor an effort. Off to work, busy day.
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| Pearl Izumi EM N1 Neon Yellow Miles: 12.20 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| AM- 68º warm. 7.85 Miles slow, heavy legs. Meeting at work today.
PM- 2.15 Easy after yard work. Warm.
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| Innov8 220 Miles: 2.15 | Pearl Izumi EM N1 Cool Red Miles: 7.85 |
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| | Slow miles | Fast miles | Total Distance | | 6.40 | 1.00 | 7.40 |
| AM- A pleasantly crisp 46º, too bad the wind was strong, but the temps were perfect. 7.4 w/13x20s striders. My daughters last 2 perfomances are tonight and tomorrow. :)
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| Pearl Izumi N1V2 Flash Green Miles: 7.40 |
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| | Slow miles | Fast miles | Total Distance | | 16.50 | 2.50 | 19.00 |
| I wanted to do 20 early Saturday, but woke up to flash floods and lightening storms from 4am-10am. No run. wedding at 11:30 then to Aly's last performance. Great day, just no run. Home about 9 pm so I moved my long run to Sunday between church services with no time to spare. Side effect was I had to do some heat training. Afternoon run, 81º and moderate humidity. Steady wind for some resistance too. All seemed to start fine and I did not push anything early. No need to crash and burn on a hot and sunny day. Ran 10 out and threw in a few half marathon pace miles. I did not bring fuel, but had plenty of water, chia fresca and emergen-c. Around mile 16 the heat just hit me all at once. Needed to stop multiple times for drinks and slowed down the pace down to high 9's. Miserable last 2 miles as I stopped at 19. Looks like I need more heat training. Glad to get the miles in, but I felt sick for about an hour and a half after.
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| Pearl Izumi EM N1 Neon Yellow Miles: 19.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| AM- 2 miles. More storms, had to cut it short again.
PM- 66º and STRONG WIND. 6.1 Recovery Miles.
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| Innov8 220 Miles: 2.00 | Pearl Izumi EM N1 Cool Red Miles: 6.10 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 1.20 | 8.20 |
| AM- 44º and STRONG wind. Seriously. From 81 to 66 to 44. My body doesnt know what to do. Broke out some old dollar gloves for this. Slow run, after 4 miles did 11x30s striders with active recoveries.
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| Pearl Izumi N1V2 Flash Green Miles: 8.20 |
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| | Slow miles | Fast miles | Total Distance | | 11.10 | 3.00 | 14.10 |
| AM- 42º with a modest wind. Ran the classic again. 10 Mile WU followed by 6x3minute intervals with 2 minute active recoveries (All 6 6:39 to 6:53 pace) all on soft rolling hills. Felt pretty good after then long day of work.
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| Pearl Izumi EM N1 Neon Yellow Miles: 14.10 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| AM- 50º with a cold and sometimes heavy rain. 8 Recovery miles. Legs were just tired. Looking a the race calendar to see if anything upcoming looks like potential.
PM- 55º Light rain. Easy 2.
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| Innov8 220 Miles: 2.00 | Pearl Izumi EM N1 Cool Red Miles: 8.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.75 | 0.00 | 7.75 |
| 47, cold rain and more strong winds. 17-19 mph sustainer. So I'll just chalk this up to resistance running 😊 |
| Pearl Izumi EM N1 Neon Yellow Miles: 7.75 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 10.00 | 20.00 |
| AM- Beatiful day to run. 50º and sunny. The wind was a but too much, but less than earlier this week. All the rain this week left many of the bike path sections flooded so it was creative running for many streches today and quite a few loops to get the long run in. A few deer joined me which was better than the skunk Friday. 5 Mile WU and then 10 Mile at SBQMP (7:37-7:23 for all ten) and then 5 Mile cool down.
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| Pearl Izumi N1V2 Flash Green Miles: 20.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 Recovery miles in the afternoon. Sore legs.
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.00 | 10.00 |
| AM- 34º Yeah that is correct. Had to break out the winter hat. 4 more recovery miles.
PM- 62º Hows that for a temp change? Easy run, last mile fast, sbqmp.
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 | Pearl Izumi EM N1 Neon Yellow Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| 48º and calm. Perfect running conditions. I would have loved to have had more time just to run. 7 miles w/11x30s stiders.
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| Pearl Izumi N1V2 Flash Green Miles: 7.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.10 | 3.00 | 11.10 |
| PM- 75º and warm. 6 Mile WU then 6xhill chargers (uphill) & 6xhill sprints (downhill). I used the bike bath and the built in Dam Hill to do the chargers. Roughly 300meters up and thus down the other side. You get the idea. My legs will probably hate me, but good effort today and I am happy with the results.
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| Pearl Izumi EM N1 Neon Yellow Miles: 11.10 |
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| | Slow miles | Fast miles | Total Distance | | 11.35 | 0.00 | 11.35 |
| AM- 65º, sunny, just after a rain so it was sticky for that temp. 8.25 recovery miles. I was right, my legs were mad at me.
PM- 63º and felt much cooler. 3 more recovery miles. Jello legs.
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| Innov8 220 Miles: 3.10 | Pearl Izumi EM N1 Cool Red Miles: 8.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| AM- 49º 2 Easy Busy Busy day
Afternoon- 66º Snuck in 5 with a camel back and 1 MP mile.
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| Pearl Izumi EM N1 Cool Red Miles: 2.00 | Pearl Izumi EM N1 Neon Yellow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| AM -71º warm. While I am not logging any fast miles these were very challenging trail miles. Fishburg lot to Rip Rap to Taylorsville lot/dam wall - over the dam to the connector (x2), Yellow loop (x2), Orange loop (x2) -lots of hills. Ended up with 17 miles and felt good after. Legs are fatigued now, but I'm good with that. Yard work time.
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 80º 4 Recovery miles on the Carriage Hill Trails.
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| Saucony Kilkenny XC5 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.15 | 2.00 | 7.15 |
| 79º and sunny. Easy run, sorta. I experimented with spicy food prerun. I think it reacts well with me. I threw in 2 MP miles mid run to see if it would bother me despite having very tired legs. Felt fine.
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| Pearl Izumi N1V2 Flash Green Miles: 7.15 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| 81º warm with a moderate wind. Did some heat training. 11 Easyish - drank lots of water, always felt thirsty today.
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| Pearl Izumi EM N1 Neon Yellow Miles: 11.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| Qucik run
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| Pearl Izumi N1V2 Flash Green Miles: 2.00 | Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.50 | 1.50 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 1.50 |
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| | Race: |
Tie Dye 50k (31 Miles) 06:38:56, Place overall: 29 | | Slow miles | Fast miles | Total Distance | | 18.10 | 16.00 | 34.10 |
| My first 50K - Kinda decided two weeks ago I would try it. My experience was overall good. My time and place are a bit deceiving, but more on that later.
We dodged a bullet as it has been hot and humid all week. We had some storms that drastically cooled it off and ended up 10 degrees lower than forecast. Good news. The flip side was the rain flooded the trails in at least 6 spots. And I mean up to my shorts deep in spots. Add in how hilly this thing was and then the uphill became so muddy. I fell twice and hit pretty hard. Luckily not where rocks were.
Unexpected- I did not expect there to be hills I had to walk. Not in my nature. Also limestone so slick that even a few downhill spots had to be walked. Crazy trails. I also did not expect when I broke away from the middle back and wanted to catch the lead pack that I would miss markers and get lost. This cost me almost 3 miles exactly. If I take out that I end up under 6 hours and finish about 15th-19th. Still my 29th I will be satisfied with since its my first 50k and there were about 120 runners. I will see if I can share some pics soon.
| |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Recovery. Quads still sore from Saturday. 3 easy, but pushed the last mile down hoping to loosen up.
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| Pearl Izumi EM N1 Neon Yellow Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| On the road. 4 more recovery miles. Legs feel better than they would after a marathon. Still out of sync though.
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Legs dont hurt anymore, but still not in sync
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 Easy, but feeling MUCH better!
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| Pearl Izumi N1V2 Flash Green Miles: 10.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Easy. Considered a 5k, but glad I didnt. Good day with the fam
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 12.15 | 0.00 | 12.15 |
| AM- 5 Miles steady. Cool.
PM- 7.15 Miles steady. Warm. Felt decent.
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| Pearl Izumi N1V2 Flash Green Miles: 7.15 | Pearl Izumi EM N1 Cool Red Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Busy |
| Pearl Izumi EM N1 Cool Red Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 4.15 | 3.00 | 7.15 |
| Best I could get in before heading on vacation. Long drive Friday. I'll actually take a few days off running. I always squeeze in things, but I think this time I'll take at least a few days off and hit it hard when I'm back home. |
| Pearl Izumi EM N1 Cool Red Miles: 7.15 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 3.00 | Pearl Izumi EM N1 Neon Yellow Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| |
| Pearl Izumi EM N1 Neon Yellow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| |
| Pearl Izumi N1V2 Flash Green Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Pearl Izumi EM N1 Neon Yellow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| |
| Pearl Izumi EM N1 Neon Yellow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.75 | 0.00 | 8.75 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 8.75 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Sugarcreek
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| Saucony Kilkenny XC5 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| Back home and running. While in Orlando I took running easy on logging 20 some miles in the Florida heat/humidity. Tom, that stuff is not fun. I also walked over 40 miles for the week (did not log these, that would be silly), and my legs are thanking me for not pushing while on vacation so we could enjoy Universal.
AM- Back at the grind. 68º 94% warm, but doable. Progressive, maybe more later.
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| Pearl Izumi N1V2 Flash Green Miles: 6.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| Pearl Izumi N1V2 Flash Green Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Pearl Izumi EM N1 Cool Red Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
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| Pearl Izumi EM N1 Cool Red Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| AM- 77º Sunny, humid and hot. Been a long week of work and tough getting runs in properly. Today was just a wet mess from heat. If Allie and Tom are in the dishwasher then this was the washing machine. 15 steady miles. Could not muster the desire for any true speed as the sun was draining.
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| Pearl Izumi EM N1 Neon Yellow Miles: 15.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.90 | 0.00 | 10.90 |
| AM- 66º/99% which is much cooler than it has been in a week. Had to hurry, traveling for work today. 6.5
PM- 4.4 on the hotel treadmill
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| Pearl Izumi N1V2 Flash Green Miles: 4.40 | Pearl Izumi EM N1 Cool Red Miles: 6.50 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.10 | 8.10 |
| On the road for work. Got a mini tempo run in. 7:41, 6:44, 7:19, 7:39, 7:22. |
| Pearl Izumi N1V2 Flash Green Miles: 8.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Long day of work on the road. Did not have much time, but found some tough yet scenic trails. Disappointed in not getting more miles, but the 6 we quality on tough trails.
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| Saucony Kilkenny XC5 Miles: 6.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Back home. Driving/travelling just eats up too much time. AM- 73º/99%/99dp
Just a sweaty mess. Rain is coming and a lot of it!
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 1.10 | 16.10 |
| 70º/90% and sunny. Basic base run in the wet air. Humdity was killer again. I wonder why I wash my running clothes. I mean a 1/4 mile in and poof they are wet with sweat. Last mile fast to end it. We have a cool front coming through, should have several days of cooler weather.
|
| Pearl Izumi N1V2 Flash Green Miles: 16.10 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 1.25 | 12.25 |
| |
| Pearl Izumi N1V2 Flash Green Miles: 8.25 | Pearl Izumi EM N1 Cool Red Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 3.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.33 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| New week. Last week was rough. Ended up with Bronchitis and a Sinus Infection. Took off 4 days running and forced a few runs in thinking I could power through. I was wrong. I am not sure how I am getting sick, but it happened. Antibiotics are starting to work and I ran without massive coughing today so I will take that as a perk. Afternoon run 85º hot. A few fast miles to see if my breathing could handle it and I was OK. Not great, but OK. Hopefully I can get back to logging some serious miles and be ready for the fall race schedule.
|
| Pearl Izumi N1V2 Flash Green Miles: 6.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy 6. Trying to recover. |
| Pearl Izumi EM N1 Cool Red Miles: 6.00 |
|
| | Race: |
Americana 5k (3.11 Miles) 00:20:52, Place overall: 100, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 4.00 | 3.10 | 7.10 |
| Went ahead and did the July 4th 5k. I know my lungs were not a 100% so I wasn't expecting any PRs. To my surprise I won my age group. Considering 1098 runners and the vast majority competitive that was a shock. I got lucky with who showed up in my age I suppose. Still I was pleased with my effort coming off the bronchitis. Then home and a 4th party with food, fireworks, friends and fun! |
| Adidas Adizero - Adios Miles: 7.10 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| PM- 6.25 on the gym TM
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| AM -70º/99%/70dp before sunrise run. Woke up around mile 3. Very much out of it, but starting to feel normal again and very happy about that as I can return to real training.
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| Pearl Izumi EM N1 Cool Red Miles: 6.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
| PM- 66º Thunderstorms and moderate rain for most the run. I got in what I could dodging the heavy lightning. Big family reunion tomorrow.
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| Pearl Izumi EM N1 Cool Red Miles: 8.33 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| More storms. Traveling. |
| Pearl Izumi N1V2 Flash Green Miles: 4.66 | Pearl Izumi EM N1 Cool Red Miles: 3.33 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Bowling Green, KY. Am- 70 and humid. 6+ before work. Headed home. |
| Pearl Izumi EM N1 Neon Yellow Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.40 | 0.00 | 8.40 |
| Back home from working... next week more travels as I take my youth group on our yearly history trip. I can't seem to get in a groove. AM- 79º.... Yes Ohio 79º at 5AM... 92%/77DP. Needless to say a very wet run. Legs were heavy, need to get some good workouts in soon if I hope to have a good fall season.
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| Pearl Izumi N1V2 Flash Green Miles: 8.40 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| Evening- 8 Treadmil miles. Progressive. Last 4 fast, last mile 6:27.
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.25 | 2.00 | 15.25 |
| AM- Cooled off some! 63º, humid and sunny- but much better than it has been. There were some local 5 and 10k's as well as century bike race.... so the bike path was QUIET. I liked it. Did see some rowing teams out practicing along the river.
|
| Pearl Izumi N1V2 Flash Green Miles: 15.25 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| |
| Pearl Izumi EM N1 Neon Yellow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| |
| Pearl Izumi EM N1 Neon Yellow Miles: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Pearl Izumi N1V2 Flash Green Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 1.10 | 0.00 | 1.10 |
| |
| Pearl Izumi EM N1 Neon Yellow Miles: 1.10 |
|
| | Slow miles | Fast miles | Total Distance | | 0.60 | 0.00 | 0.60 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 0.60 |
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| | Slow miles | Fast miles | Total Distance | | 8.40 | 0.00 | 8.40 |
| Finally back home after a incredible history trip. I lead my youth group every year on a week+ long trip on the Christian foundations of our country. This year was Virgina with stops at Mount Vernon, Monticello, St Johns Church, Yorktown and Williamsburg. Weather was brtually hot with 90's all week and 99 Thursday and 100 Friday. I ran very little, but got out when I could.
Home and back to work. AM and refreshing 66º 8+miles, time to get consistent.
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| Pearl Izumi EM N1 Cool Red Miles: 8.40 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.40 | 0.00 | 14.40 |
| AM- Wonderful 59º 8 miles. Just steady.
PM- Not as wonderful wet 85º - Switchback trails, tough running, orange loop x2, pushed it. Good run.
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.00 | Saucony Kilkenny XC5 Miles: 6.40 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Warm
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| Pearl Izumi EM N1 Cool Red Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| |
| Pearl Izumi N1V2 Flash Green Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
| AM- Nice cool 62º which was welcome relief even with the 98% humdity. Legs were just out of sync and I was rushing so I would not be late to VBS. I am mentally struggling with my running. Not getting the miles in I need and no real speedwork at all. I have to get my mind right. I have plenty of excuses with travel and work, but I can get up earlier and make it happen.
|
| Pearl Izumi N1V2 Flash Green Miles: 12.50 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| Around 63º, easy 8+
|
| Pearl Izumi EM N1 Neon Yellow Miles: 8.50 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Trails - hot
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| Pearl Izumi N1V2 Flash Green Miles: 4.00 | Saucony Kilkenny XC5 Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Work got the best of me :(
|
| Pearl Izumi EM N1 Neon Yellow Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| 72 & humid
|
| Pearl Izumi N1V2 Flash Green Miles: 8.10 |
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| | Slow miles | Fast miles | Total Distance | | 14.75 | 0.00 | 14.75 |
| Lacking motivation and gumption the good Lord gave me a morning of 56º to run in. That made me very happy. Should be a cool front coming through this week - no better time for me to get back into the swing of things. Someone out there tell me to stop making excuses!
|
| Pearl Izumi EM N1 Neon Yellow Miles: 14.75 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| PM- warm
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| Pearl Izumi EM N1 Cool Red Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 7.75 | 0.00 | 7.75 |
| AM- Cool rain
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| Pearl Izumi N1V2 Flash Green Miles: 7.75 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| PM- 81º Hot. 4 MP miles in the middle. Took more effort than I like.
|
| Pearl Izumi EM N1 Neon Yellow Miles: 8.00 |
|
| | Slow miles | Fast miles | Total Distance | | 11.05 | 0.00 | 11.05 |
| AM- 63º Nice, Easy run. As I ran through the neighboorhood I explored some new areas. Went by a house and saw something small and black move. I jumped as it startled me. It was a Roomba for the Lawn. Whisper quite battery powered lawn mower, with no operator. I want one.
PM- 82º Hot and wet. Slow.
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| Pearl Izumi N1V2 Flash Green Miles: 7.00 | Kinvara 7 Neon Yelarnge Miles: 4.05 |
|
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| AM- 64º but near 100% humdity. Uusally when it is 65 or below humdity does not get to me, but it was wet today. Had lead legs. And of all days too, I had to race a garbage truck.
PM- 80º 4 more. Slow.
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 | Pearl Izumi EM N1 Neon Yellow Miles: 6.50 |
|
| | Slow miles | Fast miles | Total Distance | | 16.25 | 0.00 | 16.25 |
| AM- 69º and Sunny/Humid. Just running some base miles on some decent rolling hills. Although at 2 points my competitve side takes over. at mile 3 I could see a guy way in the distance. It looked like he was doing the same pace and I dont think I sped up. I mean I wasnt feeling it, I just wanted to get miles. By 3.5 he was clearly closer. Passed at 4. It wasnt even a he, but a she. Then I realized I did speed up and promptly slowed back down. Same thing at mile 13. I am not sure why I even felt the need to pass someone, but did.
Anway post run eggs I made were on point.
|
| Kinvara 7 Neon Yelarnge Miles: 16.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 Early, before work travel
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 at the Sheraton
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| Pearl Izumi N1V2 Flash Green Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.20 | 3.00 | 11.20 |
| Still in Michigan. 7 Mile Warm Up - Then did intervals. 6x3 Min intervals with 2 min active recoveries. Paces all 6:48-6:53. The a short cool down. I go home tomorrow and really looking forward to it!
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| Kinvara 7 Neon Yelarnge Miles: 11.20 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| PM- 77º and humid. Back home! 7 easy, sore legs.
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 1.00 | 8.20 |
| AM- 72º/98% and sticky. Quads are sore, but again happy to be done with the work week. Have some yard work to get done, but should be a good weekend. Easy miles w/13x20s striders in to try an loosen the legs up. My daughter did her theater tryouts today. Singing and her monologue. She did the bit from the Princess Bride and where is the poison. Nailed it. I was pretty proud.
|
| Pearl Izumi EM N1 Cool Red Miles: 8.20 |
| |
| | Slow miles | Fast miles | Total Distance | | 19.60 | 0.00 | 19.60 |
| AM- 70º/99% and just kinda gross. It is mornings like these that I am not sure how anyone could believe scientist who preach global warming, global cooling, or the Earth will be like ___ in 100 years. Hear me out... I went to bed last night around 10:30 and the forecast was 64 with rain from 6am-11am, possible thunderstorm. OK not to bad for an August long run. I wake up around 5:30. It is already 68 and climbing. Hmmm. I noticed it started to rain while I was making my coffee and it stopped 2 minutes later. I get ready to run and check the weather. 70, and rain is all cancelled. The silver lining is it would overcast until about 2pm and then mostly cloudy. No visor. 7 miles into my run and it is ALL SUNSHINE. It got partly cloudy around mile 16 but still... you can't get the weather right an hour ahead of time and you want to tell me the weather on the Earth will be 50 years from now? Hogwash.
Anyway, took it nice and easy. Was going for something between 18-20 and I just did not want to sweat more for 20.
|
| Kinvara 7 Neon Yelarnge Miles: 19.60 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
| Another hot/wet day, but cooler weather in a few days! 72º/95% Easy run with soaked clothes. Eclipse was fun, had glasses for the fam. Neat to be a part of it. We had 90% coverage and just neat to see.
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| Pearl Izumi N1V2 Flash Green Miles: 8.30 |
|
| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| AM- 75º Humidity down Rhett! Down to 82%. So it took a full mile before I was drenched in sweat lol Eh its all good. Sometimes I think I need someone to cut off my shirt when I am done. Good deal. Much cooler weather coming in tonight :)
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| Pearl Izumi EM N1 Neon Yellow Miles: 7.10 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 3.00 | 15.00 |
| AM- 60º Cooler mornings arrived just in time. Ran 'the classic' today. 10 mile warm up follow by 6x3 min intervals w/ 2 min active recoveries. It has been awhile since I ran these and I could feel it. Heading to a busy day at work and my legs are already letting me know they hate me. I am not sure the occasion, but instead of the normal one or two old people out walking their dogs, I must have seen 8-10. I thought about grabbing one, but they probably would have shown me up during the run.
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| Kinvara 7 Neon Yelarnge Miles: 15.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| AM- a plesant 57º! Easy run, recovery style. After considering a senior trade yesterday, today was a ghost town.
PM- 74º with 40% humidity = easy run :)
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| Pearl Izumi N1V2 Flash Green Miles: 6.00 | Pearl Izumi EM N1 Cool Red Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.15 | 0.00 | 6.15 |
| AM- 56º, great temps for a run! Should last through tomorrows long run.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.15 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 4.00 | 20.00 |
|  AM- I think Tom is right, cooler weather is just pure motivation. Still building my base. 20 Miles - I ran every 5th mile fast. So mile 5 7:24 Mile 10 7:14 Mile 15 7:03 Mile 20 6:56 Everything in between just steady running. Ran from Fishburg, to Kittyhawk golf course, to Island park, to Riverscape and back. They have better bathrooms at Island and a splash park. I am almost always to early to hit the splash park and cool off. However the sign is... odd? funny? 1st rule is do not use if you have diarrhea
AF marathon (I am not running that one this year) is in 3 weeks. LOTS of crammers out today. You can just tell those who are fine tuning and those out there just hanging on for dear life and they just realized what they signed up for. Also passed some rowing teams in the river.
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| Kinvara 7 Neon Yelarnge Miles: 20.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
| Monday slow run. 62º
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| Pearl Izumi N1V2 Flash Green Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.30 | 1.00 | 8.30 |
| AM 65º 8.3 Miles w/11x30s striders. Around 5k pace or better.
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.30 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| AM- 61º Great morning for a pre-sunrise run. Time for mile repeats. 2 Mile warm up then 6x1 mile repeats with 1/4 mile recoveries. I am not the best at these for whatever reason, but other than the mile I ran up a 3% grade hill the repeats averaged in the high 6's. For me, I'll take it!
Quick day of work then heading out on a vaca through labor day. Need some time away from work. I need a step back week before the weeks of doubles begin running wise.
|
| Kinvara 7 Neon Yelarnge Miles: 12.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.75 | 0.00 | 5.75 |
| Orlando running. About 4 miles in from the sidewalk crossing a drive... Well I got hit by a car. How does this happen? She had to cross 3 lanes and then she kept coming. I realized she was going to hit me, I tried to speed up and she clipped the back on my leg and was lifted in the air and braced my fall with my left arm. Legs are fine, but they are x-raying my arm. Ugh. We'll see |
| Pearl Izumi N1V2 Flash Green Miles: 5.75 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.15 | 0.00 | 12.15 |
| Back home. The x-rays were all negative and by the grace of God I did not break any bones. I have multiple bone bruises, a bone chip and sprains (the left wrist being the worst). Doc said 4-6 weeks until I feel normal. I was able to tie my own shoes today and guess what? My legs are fine so I went for a run. A little Vitiamin I and 8.25 easy. I have some ground to make up.
Oh otherwise vaca was great and had a good time!
PM- about 4 miles easy.
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| Pearl Izumi EM N1 Cool Red Miles: 3.90 | Pearl Izumi EM N1 Neon Yellow Miles: 8.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 3.00 | 8.25 |
| AM- Crisp 50º and loving it. Still very sore in the arms and it does affect some running when I try to push it. Legs are fine though and very pleased about that.
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| Kinvara 7 Neon Yelarnge Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| |
| Pearl Izumi N1V2 Flash Green Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 11.25 | 1.00 | 12.25 |
| AM- Nice 52º Striders 13.x20s with 40s active recoveries. Pretty uneventful and I like it!
Afternoon- Break away from work for 4 miles.
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 | Pearl Izumi EM N1 Neon Yellow Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 8.25 | 8.00 | 16.25 |
| AM- 55º and sunny. 16 Miles today and I wanted to run every other mile at my BQMP (with the 3 mintue pad). I fured that is a good start for now (7:42). I handled it easily which is encouringing with my arm still hurting quite a bit at times. Splits 7:26 (uphill) at the start) 7:22, 7:15, 7:10, 7:11, 6:57, 7:09, 7:19 (slight incline) Lots of runners out tuning up for next weeks AF marathon.
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| Kinvara 7 Neon Yelarnge Miles: 16.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.60 | 0.00 | 10.60 |
| AM- 4.5 Before heading to the Chiropractor. My wrist is still sore and need another opinion. Turns out the urgent care in Orlando was wrong. It is fractured. Swell. It is in an odd spot and might need a pin. We will see.
PM- 6.1 Miles. Easy.
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.50 | Kinvara 7 Neon Yelarnge Miles: 6.10 |
|
| | Slow miles | Fast miles | Total Distance | | 10.85 | 1.00 | 11.85 |
| AM- 52º and pleasant. 8+ w/11x30s striders. 5K pace. Just trying to stay loose.
PM- Sugarcreek trails before a meeting. Rainy and nice. Slow.
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| Saucony Kilkenny XC5 Miles: 3.60 | Kinvara 7 Neon Yelarnge Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 11.40 | 3.00 | 14.40 |
| Mid- 66º on and off again light drizzle. The classic. 10 Mile warm up then 6x3 Min intervals with 2 Min active recoveries. Hit goal 5 of the 6 (missed split 5 by 9 seconds, I was feeling it). My quads are already sore and its not the next day. Trying to ignore the wrist.
|
| Pearl Izumi N1V2 Flash Green Miles: 14.40 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.25 | 0.00 | 12.25 |
| AM- 61º 8.25 Recovery type miles. Quiet morning as no one seemed to be out.
PM- 67º 4 Easy. New Shoes Running. Should be good as trainers. Good day at work too.
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| Adidas Duramo Cool Blue Miles: 12.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.33 | 1.00 | 8.33 |
| AM- 64º Big block. Tired today. Did 13x20s striders to stay loose. Humid. AF marathon is tomorrow. Have some local friends running it. Conditions are not the best, but better than last year.
|
| Pearl Izumi EM N1 Neon Yellow Miles: 8.33 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 10.00 | 18.00 |
| 66º very humid and sunny. I have been spoiled over the past week with low or sub 60º temps. The AF marathon is today so elsewhere around here was very quiet. A few runners and strollers out, but most of the people are down at the base. My wrist is sore and I am glad I get it looked at again soon. Overall OK run for tired legs. I did not have much spark today and I did not feel like running to be honest, which is why I made sure I did. 3 Miles warm up and 10 miles at MP and the rest cool down. Paces were average, but it was an effort run so I will take it.
|
| Kinvara 7 Neon Yelarnge Miles: 18.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| |
| Pearl Izumi EM N1 Cool Red Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
| up eary before travels for work
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| Pearl Izumi N1V2 Flash Green Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
| 6 on the hotel TM
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| Adidas Duramo Cool Blue Miles: 6.20 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| After a full day of work, 6 hours of driving and one large traffic jam... best I could muster is 3
|
| Kinvara 7 Neon Yelarnge Miles: 3.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Back home! PM run 82º easy 8
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| Pearl Izumi EM N1 Neon Yellow Miles: 8.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.25 | 1.00 | 8.25 |
| AM-70º /100% humid and sunny skies. Yes 100% and clear. Wet. Did some striders to try and wake up. Somewhat quiet and lots of BIG grasshoppers out today. I mean these aren't your granddaddy grasshoppers - they were monsters.
Good news, after a follow up visit I won't need a pin or surgery on my wrist. I will deal with pain another 6 weeks, but should be OK. Very thankful.
|
| Pearl Izumi N1V2 Flash Green Miles: 8.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
| Hot and humid day to run. All state marathons were run under caution. I did my run well before sunrise. 68º/95%. I was done by daybreak, but at that point the temps were rising fast.
I just took it slow after my busy work week. Saw several deer and a few early morning bikers.
|
| Kinvara 7 Neon Yelarnge Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| slow
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| Pearl Izumi EM N1 Neon Yellow Miles: 5.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.30 | 0.00 | 13.30 |
| AM- 64° and cooler. 8+ easy.
PM- 86º on the bike path. Hot. Saw about 6 deer and less other runners than that. 5+ slow. Big work week, going to have to get creative about runs.
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| Pearl Izumi EM N1 Cool Red Miles: 5.05 | Adidas Duramo Cool Blue Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| AM- 63° 6 easy before work, lots to do!
PM- 90° looking at the forecast this should be my last run in that hot of temps. 4 easy.
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| Pearl Izumi N1V2 Flash Green Miles: 6.00 | Pearl Izumi EM N1 Neon Yellow Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 5.00 | 11.00 |
| AM- 66° 90% humidity. Big work meeting today.
Luckily I am running it so it will be casual. Cool weather coming tonight!!
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| Kinvara 7 Neon Yelarnge Miles: 11.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.25 | 0.00 | 12.25 |
| AM- 53° oh yes the cool front is here :) Easy morning run. Pretty quiet.
PM- 70° 4 more to keep loose. A few runners out on the bike path. Zoned out for most the run which is ideal.
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| Pearl Izumi EM N1 Cool Red Miles: 4.00 | Adidas Duramo Cool Blue Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| AM- 51º and loving it. 8+ through the Shullgate around the big block. Sunny and glad it is Friday. Should be a nice weekend, girls got theater and might actually get some down time.
|
| Pearl Izumi N1V2 Flash Green Miles: 8.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 13.00 | 20.00 |
| AM- Solid 50º and sunny. Great running weather today. At first very quiet and not much going on but about 7 miles in the people came out. Lots of bikers and some runners. Got some encouragement by some walkers and that was nice. Ran from Rip Rap to Triangle to Island to Riverscape in down town Dayton along the river. Under the one bike bath bridge was a guy with a guitar, amp and a groupie. The acoustics were cool, but I would have like something a bit more peppy. 20 miles, 13 at MP. Felt good at the end.
|
| Kinvara 7 Neon Yelarnge Miles: 20.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| After church- Sugarcreek trails. Lots of challenging hills and nice wide trails that go down by the river. I was suprised my legs showed so much life after my yesterday, but it was a most welcome surprise.
|
| Saucony Kilkenny XC5 Miles: 8.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.25 | 0.00 | 14.25 |
| AM- Wonderful 48º 8.25 recovery. Big block through shull gate. Pretty quiet morning.
PM- 76º 6 easy on the bike path. A handful of deer as the sun was setting helped keep the pace. A few bikers with annoying flashing lights.
|
| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 | Adidas Duramo Cool Blue Miles: 8.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.25 | 1.00 | 14.25 |
| AM- 53º and sunny. 8.25 w/11x30s striders around 5-8k pace to stretch the legs.
PM- 80º 6 Easy.
|
| Pearl Izumi N1V2 Flash Green Miles: 8.25 | Pearl Izumi EM N1 Cool Red Miles: 6.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 5.50 | 15.00 |
| AM- 67º Humid, which is OK to run in, but I really got spoiled with those low 50 degree runs. Ran the classic - 10 Miles (w/ 2.5 miles @ HMP in the middle) and then intervals. 6x3 Mins w/ 2 min active recoveries. They turns out to be just shy of 1/2 mile intervals, about 725+ meters. These are always tough to pull after after 10 miles, but I hit my goal times all 6 of the intervals.. If I had to describe how I feel after in one word... J-E-L-L-O
|
| Kinvara 7 Neon Yelarnge Miles: 15.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| AM- 68º 91% very SLOW recovery run. Caught some rain at mile 3 briefly and then mile 7 to the end. Felt nice.
PM- 66º 6 more easy.
|
| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 | Adidas Duramo Cool Blue Miles: 8.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.80 | 0.00 | 14.80 |
| AM- 65° yet 100% humidity so it was 'cool' enough, but heavy air and wet. 8.75 with some quick striders. steady run.
Afternoon- 76° 6 more easy, then back to the grind.
|
| Pearl Izumi N1V2 Flash Green Miles: 8.75 | Pearl Izumi EM N1 Cool Red Miles: 6.05 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 11.00 | 20.00 |
| AM- 72° and went from cloudy to sunny half way through. The humidity and dew point were not very oppressive so that was in my favor despite it being too warm and wet for me. Lots of bikers out today as I did a different route today.
20 Miles. Underpass to county line to Kyle Park to Troy to the golf course and back. 2 Mile warm up and then 7 miles subMP, 2 mile cool down and then intervals. 11x 540m (roughly 1/3 of a mile) with 60 second active recoveries. Woof. That was challenging. That left me with a little under 4 mile cool down to wrap things up. If you want to see something really impressive, check Rhetts blog.
|
| Kinvara 7 Neon Yelarnge Miles: 20.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Sugarcreek trails, 4 easy miles. Would have done more, but busy Sunday!
|
| Saucony Kilkenny XC5 Miles: 4.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| AM- 6 miles, warm/humid
PM- 6 more.... very busy day.
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| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 | Adidas Duramo Cool Blue Miles: 6.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.75 | 1.00 | 14.75 |
| AM- 59º cooler weather is back for a day and I like it! 8.25 around the big block through shullgate. A few friendly dog walkers. 11x30 striders in the middle.
PM- 77º Sugarcreek trails. Some of my favorite to run. Challenging loops, but took them kinda slow. 6.5 miles.
|
| Pearl Izumi N1V2 Flash Green Miles: 8.25 | Saucony Kilkenny XC5 Miles: 6.50 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
| AM- 66º 100% humidity. 8 Hours of 100% humid and no rain is heavy air. Don't get me wrong - you guys in FL, GA & TX have it worse I am sure - but it's heavy.
6x1 5x1 Mile repeats. Very tired/sore legs this morning, maybe I went to fast on the trails last night or its just the trials of miles.... miles of trials... I dunno. First 3 miles on rolling hills were hitting pace (6:55, 6:54, 6:56) despite not being flat so that was a mental boost. Mile 4 was 85% uphill and gut check, it was all I could do to hold a MP mile. Mile 5 was trashed legs after that hill. I got under MP and just over 1/2 MP but thats it so I scrapped repeat 6. Overall satisfied with the run and back to work.
|
| Kinvara 7 Neon Yelarnge Miles: 12.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| AM- Cooler and misty/foggy run. 8 Recovery.
PM- Bike path was hopping tonight. Nice night for a run. 6 Easy but my legs woke up 3 miles in. That was nice for sure.
|
| Pearl Izumi EM N1 Neon Yellow Miles: 6.00 | Adidas Duramo Cool Blue Miles: 8.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.25 | 0.00 | 14.25 |
| AM- Cooler 8.25 Miles through shullgate around big block. Suprisingly my legs felt 'OK' which I of course was happy about.
PM- Sunny and nice, but warm. 6 easy. Some punk kids wanted to race me. I kept my pace slow and they gave up quick enough. Amazing how fast they are for 50 meters and then give up. :p
|
| Pearl Izumi N1V2 Flash Green Miles: 8.25 | Pearl Izumi EM N1 Cool Red Miles: 6.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 16.00 | 20.00 |
| AM- Started cool, ended a little warm. Lots of people out walking dogs, biking, running. Ran from Fishburg over the dam in Taylorsville, to tadmor, to underpass to Kyle park. 3 Mile warmup then 16 MP Miles. As a reference for me BQ pace is 7:49. To actually get in pace is around 7:40. So my 16 miles were at 7:35 AP. Then 1 mile cool down. The encouraging part is I still had gas in the tank at the end of 20. I am tired sure, but knowing I had more in me was a mental boost. Race is 4 weeks from today. I have lots of travel starting Monday for about 12 days. I will have to be very creative the keep my miles up.
|
| Kinvara 7 Neon Yelarnge Miles: 20.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.75 | 0.00 | 8.75 |
| AM- Early. Woke up early unexpectedly so I went out for a short recovery run.
Aftertoon after chuch- 5.75, Sugarcreek trails. Lots of hills, took it easy.
|
| Saucony Kilkenny XC5 Miles: 5.75 | Adidas Duramo Cool Blue Miles: 3.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.20 | 0.00 | 9.20 |
| AM - Early 4:30 run. Slow and 43º
7 Hour drive for work.
Food/5 Hour audit
3 Hour Drive
Hotel. 4.1 on Treadmill.
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| Pearl Izumi EM N1 Neon Yellow Miles: 5.10 | Adidas Duramo Cool Blue Miles: 4.10 |
|
| | Slow miles | Fast miles | Total Distance | | 11.25 | 3.00 | 14.25 |
| On the road for work in Henderson, KY. Found a gem of a bike path... that doesn't allow bikes! KY hills and curves abound. Part of it was along the Ohio river so nice scenery. Ran the classic. 10 Mile warm and then intervals. 6x3 min with 2 min active recoveries. Despite the hills I hit pace (Sub10k) all 6 intervals.
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| Kinvara 7 Neon Yelarnge Miles: 14.25 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 Hotel Treadmill
|
| Adidas Duramo Cool Blue Miles: 6.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.55 | 0.00 | 10.55 |
| Another 6 hours of driving but finally back home! Whew! PM 71º until dark. 10+ easy miles. Legs needed the stretch and felt some life towards the end.
|
| Adidas Duramo Cool Blue Miles: 10.55 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.35 | 0.00 | 13.35 |
| AM- Cooler and sunny. 8.25 easy. Tired from all the driving, need to get my legs back.
PM- 77º sunny. 5.1 easy.
|
| Pearl Izumi N1V2 Flash Green Miles: 8.25 | Pearl Izumi EM N1 Neon Yellow Miles: 5.10 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 18.00 | 20.00 |
| AM- 21 days until Virginia. Ran the bike path and went the way of rolling hills. Lots of people out. There were quite a few people walking 22 miles for the military to end suicide. With us being so close to Wright Patt AF base it makes sense that there was a decent size group walking. Very nice people and great cause.
2 Mile warm up and then18 miles a little bit faster than MP. 7:35 AP.
|
| Kinvara 7 Neon Yelarnge Miles: 20.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| I took a day off yesterday since I had to fly to Mexico for work. 10 easy... Uh.. Hot and humid! System shock. |
| Adidas Duramo Cool Blue Miles: 10.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Resort Treadmill. 5x1 Mile repeats, 1/4 mile recoveries. 6:56
|
| Kinvara 7 Neon Yelarnge Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Mexico recovery run
|
| Adidas Duramo Cool Blue Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| HOME... From high 80's and high humidty running.... too.... 31º AM run. 7 Steady. Cold lol
PM- 53º 7 easy
|
| Pearl Izumi N1V2 Flash Green Miles: 7.00 | Pearl Izumi EM N1 Neon Yellow Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.85 | 0.00 | 13.85 |
| AM -55º Easy run. Quiet morning.
PM- 53º cold rain starting to fall, lots of accidents. Easy run.
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| Pearl Izumi N1V2 Flash Green Miles: 5.60 | Adidas Duramo Cool Blue Miles: 8.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 10.00 | 16.00 |
| AM- 34º Snow early. Bike path was still clear but wet. Tempo run. 3 Mile warm up and then 10 miles @ 10k-HMP on rolling hills. Those later miles up the dam hill were gut checks. 3 Mile cool down. A few other people out that surpised me with the cold. About 8 deer about and 1 that was fearless and stood by the bike path as I went by and never moved. 14 Days to race.
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| Kinvara 7 Neon Yelarnge Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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| Pearl Izumi EM N1 Neon Yellow Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| AM- 34º cold wind. 6 Easy. Cold mist. Let's just admit it. I was cold.
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| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| AM- 32º crisp. Yet a skunk was out. Somehow that does not make sense.
PM- 40º 15+ deer at the park. For a minute I thought I might get run over.
Easy runs today that felt easier than normal. I'll take it!
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| Pearl Izumi N1V2 Flash Green Miles: 11.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 1.50 | 8.00 |
| Cold and rainy run. 8 Miles w/11x 150m striders. My legs felt good and the vast majoity of the strides were much faster than 5k pace. A few down in the 4's if you were to look at pace. I don't expect much benefit from this run other than to keep sharp. Oh and more deer out!
10 days to the race. 1st long range forecast would be 42º at race start. Oh how I would love that.
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| Kinvara 7 Neon Yelarnge Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 67... 35 degree increase from yesterday's wet run. Enjoyed it. Easy 6. |
| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 50º and plesant. 6 Easy miles.
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| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 4.00 | 12.00 |
| AM- 45º and windy. Just keeping taper active. 4 easy. 4 @ 7:02ap. 4 easy. Only a few dog walkers out otherwise a pretty big ghost town. 7 days to race.
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| Kinvara 7 Neon Yelarnge Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 0.00 | 4.25 |
| Taper run. Got it just as the lightning started.
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| Adidas Duramo Cool Blue Miles: 4.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 2.00 | 8.10 |
| On the road for work- 8.1 on the treadmill. 2 @ 6:58. 6:55 to stay loose. Legs felt good. marathon forecast has turned very cold. I will deal, hopefully there is no wind. 4 Days.
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| Adidas Duramo Cool Blue Miles: 8.10 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 taper miles .... easy peasy - hotel treadmill
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| Adidas Duramo Cool Blue Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.50 | 2.00 |
| AM- 26º Shake out run. Hit the road after. Checked in my hotel and winding down. Ready to run tomorrow, looks to be 24º race start.
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| Pearl Izumi N1V2 Flash Green Miles: 2.00 |
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| | Race: |
Anthem Richmond Marathon (26.2 Miles) 03:22:06, Place overall: 330, Place in age division: 33 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
| Race day came. I slept well until about 2:38 when I woke up and then struggled to get back to bed. Oh well. Got my oatmeal and two cups of coffee. Which after going 14 days with no caffeine that was heavenly. 27º at race start, which was cold. Mild wind which was nice until the bridge (more on that later). I got down to the starting area without issue and chatted with a few people as they shivered. I talked to #6. He was Ethiopian and very smooth even with how he walked. I though, this guy might be the winner. (he finished 2nd)
Race started and the first mile is flat, but the next 5 are slightly uphill. I planned on running easy at first and conserving energy even if that meant falling a bit behind. That went as scripted. 7:40, 7:40, 7:43, 7:39, 7:30, 7:51. The next mile was all downhill and I just wanted to put forth the same effort, but make up the time. 6:59 Boom. Right on track. The next 10 miles are a series of rolling hills. Nothing killer, but enough to make you work. I wanted to save energy for mile 16, the bridge which is the biggest hill I was told. Again, just went steady just holding back a hair 7:39, 737, 744, 7:47, 7:46, 7:36, 7:43, 7:29, That was some of the prettiest parts of the marathon. James river was pretty sweet and very nice to run by, although it made it colder. Then the Bridge at 16. It wasn't that big of a hill honestly. It just seemed to last for over a mile. That combined with a headwind that was not felt at all during the twisty parts by the river made it tough. The wheels did not come off, but I struggled on the bridge. 8:12 Ugly. The next two miles we slightly up hill and I could not get myself as far down as I hoped. 7:55, 7:49. I studied the elevation chart well, but somehow I was not getting the downhills I expected for the next several miles to match the rolling uphills. They were mild, but I felt them. 7:49, 7:37, 7:59, 7:44, 7:55, 7:49, 7:52, 7:45. The last mile I was told was all downhill. Not quite, but the last .6 were a steep downhill. I was a little annoyed I couldn't push it harder. 7:37. 1:24 for the .22 (6:57) rounded out the run. 3:22:06. I am satisfied with the results. Not the killer race I wanted, but I am still happy I did not give up or into the cold/fading legs. So good enough for now, I can build off the experience. :)
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| Kinvara 7 Neon Yelarnge Miles: 26.20 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
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| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Kinvara 7 Neon Yelarnge Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| Pre Thanksgiving hill run. 1266 feet and for just over 3 miles it felt like more. This will help me place in the pie and sweet potato casserole podium chase.
I posted on the wrong day. oops
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| Saucony Kilkenny XC5 Miles: 3.20 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Mountian run... cut open my heel. It is going to take a few days.
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| Saucony Kilkenny XC5 Miles: 1.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| AM- 43º and felt nice. Everything was fine the first few miles then my heel cut started rubbing and bleeding. Trying some moleskin today as the padded gauze wasn't cutting it.
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| Adidas Duramo Cool Blue Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Kinvara 7 Neon Yelarnge Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Foot appears to be healed and just in time for vaca... 6 miles in Siesta. 75º which after all my cold weather running feels quite warm.
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| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
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| Kinvara 7 Neon Yelarnge Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| Kinvara 7 Neon Yelarnge Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
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| Adidas Duramo Cool Blue Miles: 6.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Back from vacation.... 23º, snow... with the widchill that is a 70 degree change from my last run. I was enjoying vacation - but I am back.... time to start the build up
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| Pearl Izumi N1V2 Flash Green #2 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Adidas Duramo Cool Blue Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| Adidas Duramo Cool Blue Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 42º and much warmer than recently! Been busy with travels and work. Ready for Christmas!?
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| Pearl Izumi N1V2 Flash Green #2 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.40 | 0.00 | 8.40 |
| AM - mild 40º easy run
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| Adidas Duramo Cool Blue Miles: 8.40 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| Short run before work. 34º and calm
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| Kinvara 7 Neon Yelarnge Miles: 4.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
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| Pearl Izumi N1V2 Flash Green #2 Miles: 6.20 |
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| | Slow miles | Fast miles | Total Distance | | 12.10 | 0.00 | 12.10 |
| AM- 32º rain that turned to slow. 12-15 mph wind kept that snow pelting my face. Glad I ran though, needed it.
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| Kinvara 7 Neon Yelarnge Miles: 12.10 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 9º w/2º wind chill. 6 slow. It's cold.
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| Adidas Duramo Cool Blue Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.50 | 6.00 |
| Mom bought me a pair of running shoes for Christmas.Nike Vapormax... I am not sure about them but gave them a whirl today. A bit tight, but seemed to perfom well. 13º, cold.
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| Nike VaporMax Red/Back Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Winter Weather Advisory
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| Pearl Izumi N1V2 Flash Green #2 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 12° w/ -2° wind chill (15mph) and 4” of snow. This was a tough one. Resistance running at its best. Slow. Actually very slow (took all I could to keep the pace between 11-12 though the snow), Good day
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| Kinvara 7 Neon Yelarnge Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 2100.59 | 357.56 | 2458.15 |
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| Pearl Izumi EM N1 Neon Yellow Miles: 622.22 | Pearl Izumi EM N1 Cool Red Miles: 405.15 | Saucony Kilkenny XC5 Miles: 106.73 | Innov8 220 Miles: 75.35 | Pearl Izumi N1V2 Flash Green Miles: 561.39 | Saucony Kinvara 6 - Wicked Orange Miles: 10.00 | Adidas Adizero - Adios Miles: 7.10 | Kinvara 7 Neon Yelarnge Miles: 425.70 | Adidas Duramo Cool Blue Miles: 204.55 | Pearl Izumi N1V2 Flash Green #2 Miles: 30.70 | Nike VaporMax Red/Back Miles: 6.00 |
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