| Location: Little Rock,AR,United States Member Since: May 21, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Longest Ultra: White Rock Classic: 6:34:00, 33.4 miles, Ozark Mtns., AR
Marathon: 3:25:06, Boston Marathon, April 20, 2015
Half-Marathon: 1:33:27 (Gun Time), Little Rock Half-Marathon, March 1, 2015.
10K: 43:10, Lenexa Freedom Run, Lenexa, KS, July 4, 2015
5K: 20:23, Firecracker Fast 5K, Little Rock, AR, July 4, 2013 (Mostly downhill course) Short-Term Running Goals: Run another marathon in 3:25 or better.
2 to 3 Marathons per year - Goal: 3:30 or better
1 to 2 Half-marathons per year: 1:32 or better
1 to 2 Ultra Runs per year: At least one 50K
Have fun running and stay injury-free Long-Term Running Goals: Run Boston when I'm 60 years old Personal: Married to Kimberly - 23 years
Daughter Brianna - 21 years old
Three dogs: Hershey, Lady, Emmie
Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal. (2 Corinthians 4:16-18) Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1049.20 | 1330.30 | 67.92 | 16.90 | 2464.32 |
|
| Night Sleep Time: 1544.61 | Nap Time: 48.00 | Total Sleep Time: 1592.61 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 7.00 | 0.00 | 0.00 | 12.50 |
| Ran an easy 12.3 miles in 103 minutes on the TM. Ran miles 4 through 10 at 8:03/mile. Started and ended slow in an effort to run more easy miles in January and February while training for Boston. Finished with a .2 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 6.60 | 0.00 | 2.40 | 10.20 |
| Ran 10 miles in 75:34 on the TM, followed by a .2 mile cool down. Ran the first 2 miles in 17:14, then ran the next 8 miles in 58:20 (7:17/mile). Ran 2.4 miles of .3 and .4 mile intervals at an average pace of 6:24/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 7.00 | 0.00 | 0.00 | 8.20 |
| Ran 8 miles on the TM in 65:10. Ran the first two miles in 17:10, then the next six miles at 8:00/mile. Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 5.50 | 0.00 | 0.00 | 8.20 |
| Early in the morning, ran 8 miles in 65 miles, followed by a .2 mile cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Ran 10.8 miles in 90 minutes on the TM, followed by a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 9.30 | 0.00 | 0.00 | 11.80 |
| Ran 11.3 miles on the TM in 91:20, including 3 miles at a 1% upward incline. Ran the last 4 miles at a 7:57/mile pace. Finished with a .5 mile cool down at a 8:41/mile pace.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 2.50 | 0.00 | 9.50 |
| Ran 9.5 miles around Two Rivers Park and then to the BDB and back with Steve and Nick. Ran the third, fifth and at least half of the seventh miles at an average pace of 6:51/mile. Nick ran really well but began to fade slightly during mile 8. This was the hardest run for Steve in several months. Overall, average pace was 7:44/mile.
|
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 4.40 | 0.00 | 0.00 | 6.60 |
| Ran 6.6 miles in 54:30 (8:15/mile). Wanted to run farther, but work got in the way.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles of the back half of the Little Rock Marathon course with Nick. Averaged 8:00/mile, which felt pretty easy.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.60 | 3.50 | 0.00 | 9.10 |
| Ran 9 miles on the TM, running 3 miles easy, 3.5 miles at an average pace of 6:53/mile, and 2.6 miles around 7:47/mile. Finished with a 0.1 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.80 | 1.70 | 0.00 | 10.00 |
| Ran 10 miles on the TM in 79 minutes. Started with 2.5 miles easy, then 2.5 miles at 7:41/mile, then 1.7 miles at 6:45/mile, then back to marathon pace, and finished with a mile easy.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 4.00 | 1.00 | 0.00 | 9.20 |
| Ran 9.2 miles on the TM, including 4 miles at 7:30/mile and 1 mile at 6:53/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 6.80 | 0.00 | 0.00 | 10.00 |
| Ran 9.8 miles on the TM in 79:50 (8:08/mile), followed by a .2 mile cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 5.00 | 1.50 | 0.00 | 9.20 |
| Ran 9 miles in 70:40 on the TM followed by a .2 mile cool down. Ran the first 3 miles in 26:10, then ran 6 miles in 44:30 (7:25/mile) including 1.5 miles at 6:53/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 6.50 | 2.00 | 1.50 | 13.20 |
| Ran 13 miles in 99:10, followed by a .2 mile cool down. Ran the first 2 miles in 17:35, then ran 10 miles in 73:00, then ran the final mile in 8:35. During the 10 mile segment, ran 1.5 miles at an average pace of 6:20/mile, and 2 miles at an average pace of 6:43/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.70 | 0.00 | 0.00 | 13.70 |
| Ran 13.2 miles in 106:25 (8:03/mile). Ran the first 4 miles in 34:48 to run some easy miles, then ran 9.2 miles in 71:37 (7:47/mile). Finished with a half mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 6.00 | 1.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM in 80 mins. Ran the first 5 miles easy in 42:37, then ran the next 5 miles in 37:23, including one mile at 6:49. Finished with a .2 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.20 | 1.00 | 0.00 | 10.20 |
| Ran 10.2 miles along the back half of the LR Marathon course in 80:53 (7:56/mile). Ran miles 1, 5 and 10 at an average pace of 8:43/mile to get in some easy miles, and 7.2 miles at 7:36/mile. Ran mile 7 at 7:02.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.90 | 1.00 | 0.00 | 15.90 |
| Ran 15.9 miles in 2:06:39 (7:58/mile) along the back half of the Little Rock Marathon course with Nick.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.50 | 2.50 | 0.00 | 9.30 |
| Ran 9 miles on the TM in 68 mins. Ran the first 3 miles easy at 25:25, then ran 5 miles in 34:35 (6:55/mile). Finished with a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 6.00 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles with Nick along the River Trail on the LR side. Ran up and down Overlook Drive too.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 3.00 | 0.00 | 0.00 | 6.20 |
| Work got in the way todayt, but I still managed to get in enough time to run an easy 6.2 miles in 49 mins on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.20 | 0.00 | 0.00 | 5.20 |
| Work got in the way, but managed a short run along the downtown backhalf of the LR Marathon course.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.00 | 2.00 | 1.50 | 9.80 |
| Ran 9.8 miles on the TM. Ran the first 2.8 mile mostly easy, then ran 7 miles in 50:14 (7:11/mile). Included 2 miles at 6:48/mile, and 1.5 miles at 6:27/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.50 | 1.00 | 1.50 | 9.30 |
| Ran 9 miles in 68 mins, including 4 miles in 26:20. Finished with a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles around Two Rivers Park and along the AR River Trail with Nick, Steve and Bob.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.00 | 2.00 | 0.00 | 8.30 |
| Ran 8 miles in 61:30, with a 33:42/27:48 split on the TM. Finished with a .3 mile cool down.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.10 | 1.00 | 0.00 | 11.10 |
| Ran 11.1 miles along the back half of the Little Rock Marathon course with Nick in 87:18 (7:52/mile). It was a cool, sunny day -- great for running.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 1.00 | 0.00 | 8.00 |
| Ran 8 miles along the back third of the LR Marathon course at 7:44/mile. Ran the last 6 miles in 44 mins.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 1.00 | 0.00 | 15.00 |
| Ran 15 miles on the TM in 2:00:50 (8:03/mile). Ran 7 easy miles in 60:20 (8:37/mile) and 8 miles in 60:30 (7:34/mile).
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.60 | 0.00 | 0.00 | 13.60 |
| Ran 13.6 miles at an 8:08/mile pace with Nick around Two Rivers Park and along the north side of the River Trail.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 2.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles around the Waterway in The Woodlands on a sunny, 70 degree afternoon.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles in 8:01/mile, with 6 miles at around 7:45/mile with The Woodlands running group. Started at 5:00 am with a group of 10 runners. Kind of a small group because the Texans thought 41 degrees was cold. I wore my shorts and singlet and was comfortable.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 1.50 | 1.50 | 12.00 |
| Ran speed work with Nick at Scott Field, including 4 200m, 2 400m, 2 800m and 1 1600m. Ran a 3 mile wam-up and a long steady cool down. Overall, average 7:21/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.80 | 0.00 | 0.00 | 12.80 |
| Ran with Nick from Maumelle Park to Hwy 300 and back, then ran the same route again but only to the Arkansas Arboreatum for the second cycle. Averaged 8:00/mile, finishing the final mile in 7:19.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 6.30 | 1.50 | 0.00 | 10.30 |
| Ran 10 miles in 78 minutes, running the first 3 miles in 25:15 and the next 7 miles in 52:45 (7:32/mile). Finished with a .3 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.30 | 0.00 | 0.00 | 9.30 |
| Ran 9 miles on the TM, mainly easy. Finished with a .3 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 7.00 | 0.50 | 0.00 | 10.70 |
| Ran 10.5 miles with Nick along the front section of the Little Rock Marathon course, running east of town until 6th and 9th Streets intersect, then running back over the the Quapaw Quarter. Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| Ran 14 miles along the back half of the LR Marathon course.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 12.10 | 0.00 | 0.00 | 16.50 |
| Ran 3.5 miles at Scott Field with Loren, who is recovering from an IT-band strain. Then, went to LA Fitness and ran 12.6 miles on the TM at 8:00/mile. Finished with a .4 mile cool down.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 5.00 | 1.00 | 0.00 | 10.20 |
| Ran 10 miles on the TM. Ran miles 4 through 9 in 42:15.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 4.00 | 1.50 | 0.50 | 10.20 |
| Ran 10 miles on the TM, including 6 miles in 44:25. Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 5.50 | 0.00 | 1.50 | 11.30 |
| Ran 11 miles in 86:56. Ran the first 4 miles in 34:40, then ran 7 miles in 52:16 (7:28/mile). Ran on the TM at LA Fitness.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 6.00 | 0.00 | 0.00 | 11.40 |
| Ran 11.4 miles on the TM, pretty easy including 5.3 miles in 41:30 (7:50/mi).
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 7.00 | 0.00 | 0.00 | 14.30 |
| Ran 14 miles on the TM at LA Fitness in Cherry Hill, NJ. Ran the first 4 miles and the last 3 miles at an average pace of 8:30/mile. Ran the other 7 miles at an average pace of 8:06/mile. Finished with a .3 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 6.20 | 0.80 | 0.00 | 8.30 |
| Ran 8 miles. On the TM that showed a trail in New Zealand asI ran.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 6.30 | 1.70 | 0.00 | 12.30 |
| Ran 12 miles on the TM. Ran the first 4 miles easy in 34:40. Then ran the next 8 miles in 60:15 (7:32/mile). Finished with a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 8.00 | 0.00 | 0.00 | 12.50 |
| Ran 12 miles on the TM. Ran the first 4 miles in 34:45, and the last 8 miles in 61:45(7:39/mile). Finished with a .5 miles cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 14.50 | 0.50 | 0.00 | 18.00 |
| Ran 18 miles with Steve along Pinnacle Valley Road in 2:27:00 (8:10/mile). Ran two out and backs from the turn towards Maumelle Park to Highway 300.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 8.00 | 0.00 | 0.00 | 11.40 |
| Ran 11.4 miles on the TM. Ran the first 4 miles in 35:05, then ran the next 7 miles in 53:15 (7:36/mile). Finished with a .4 mile jogging cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 8.00 | 0.00 | 0.00 | 11.40 |
| Ran 11 miles on the TM. Ran the first 4 miles in 34:35, then ran the next 7 miles in 53:43 (7:39/mile). Finished with a .4 mile jogging cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 5.00 | 0.00 | 0.00 | 11.40 |
| Ran 11 miles on the TM, mostly easy. Ran the first 6 miles at an average pace of 8:37/mi., and the last 5 miles at an average pace of 7:57/mi. Finished with a .4 mile walking cool down.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 5.50 | 2.00 | 0.00 | 11.40 |
| Ran 11 miles on the TM. Ran the first 4 miles in 35:00, then ran 7 miles in 50:45, including 2 miles at 6:39/mile.
Ran the first 8 miles in Mizuno Ronin 5s, the ran the next 3.4 miles in Nike Zoom Streak 5s. Ran one threshold pace mile with the Ronin 5s, and the other with the Streaks. I'm comparing them to determine what shoes to wear for the Boston Marathon. The key differences were that the Streak causes me to plant my forefoot or mid-foot slightly more than the Ronin 5, and the Ronin 5 fits more comfortably than the Streak. The Ronin 5s enable threshold pace running slightly more naturally, but both shoes are fast. I'm leaning towards wearing the Ronin 5s.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 18.10 | 0.50 | 0.00 | 19.60 |
| Ran 19.6 mile in 2:38:42 (8:06/mile), running twice from Maumelle Park to Highway 300 and back and from Maumelle Park to the road to Two Rivers Park twice, then running completely around the Maumelle Park campground. Ran the first 9.1 miles with Bob at an average pace of 8:11/mile, which was easy since Bob is recovering from an IT band strain. Ran the next 10.5 miles at 8 mins/mile, including mile 17 in 7:14.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 6.00 | 0.00 | 0.00 | 12.40 |
| Ran 12 miles easy on the TM, finishing with a .4 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 5.00 | 3.00 | 0.00 | 12.40 |
| Ran 12 miles on the TM. Ran the first 3 miles easy, then ran 8 miles in 58:10, followed by a 1.4 mile cool down at 8:13/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 7.50 | 0.00 | 0.00 | 12.00 |
| Ran 12 miles on the TM in an easy 98:40, including 6 miles at a 1% incline and 2 miles at a 0.5% incline, for a total elevation gain of 350 ft.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 13.00 | 0.00 | 0.00 | 18.40 |
| Ran 18.4 miles from Maumelle Park to Highway 300 and back twice, then to the road up to the Summit of Pinnacle Mtn and back, then around the Maumelle Park campground for a cool-down. Ran with Bob, Don, Scott and Tom for the first 7 miles, then they ran on flat road to TRP while I continued to run the hills of Pinnacle Valley. Ran the first 17 miles in 2:21:00, then ran the 1.4 mile cool-down at 9:03/mile. Felt really good throughout the run.
|
| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 7.50 | 0.00 | 0.00 | 10.40 |
| Ran 10 miles on the TM at an average pace of 8:12/mile. Ran the first 3 miles easy, then ran 7.5 miles just under 8 min/mile.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 9.30 | 0.00 | 0.00 | 12.20 |
| Ran 12 miles on the TM in 95 minutes. Ran the first 4 miles in 34:35, then ran the next 8 miles in 60:25 (7:33/mile). Finished with a .2 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM. Ran the first 4 miles in 34:44, then ran the next 6.5 miles in 49:37 (7:38/mile).
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 14.00 | 0.00 | 0.00 | 18.00 |
| Ran 18 miles in 141:04 (7:50/mile), including miles 9 through 16 in 60 minutes (7:30/mile).
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 0.50 | 1.00 | 12.50 |
| Ran 12.5 miles on the TM. Ran the first 4 miles in an easy 34:40, then ran the next 8 miles in 58:50 (7:21/mile), including 0.5 threshold miles at a 6:44/mile pace and 1.0 VO2 Max mile at 6:22/mile. Finished with a .5 mile cool down.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 8.50 | 0.50 | 1.00 | 12.50 |
| Ran 12.5 miles on the TM. Started with 2.5 easy, running the first 3 miles in 25:40. Then ran the next 9 miles in 68:04, including 0.5 mile threshold segment at 6:33/mile, and 1.0 mile at a VO@ max pace of 6:15/mile. Finished with a .5 mile cool down.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 8.00 | 0.00 | 0.00 | 13.50 |
| Ran 13.5 miles mostly easy in 111:05 on the TM. .
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 2.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM, including miles 4 through 9 at 7:27/mile. Ran the rest of the miles easy. Got in two miles at 6:48/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 3.50 | 0.00 | 0.00 | 6.30 |
| Ran 6 miles on the TM in 49:45, followed by a .3 mile walking cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 2.80 | 0.00 | 0.00 | 4.30 |
| Ran 4.3 miles on the TM at an easy 8:13/mi. Avg pace.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
| AM: Ran 4 miles on the TM at an avg pace of 8:16/mi. Then walked for .5 mile.
PM: Walked approx mile through airports, train stations andvto the hotel in Boston.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Race: |
Boston Marathon (26.2 Miles) 03:48:07, Place overall: 13315, Place in age division: 679 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 16.20 | 0.00 | 0.00 | 28.20 |
| On a warm day, had a good time at the BM but ran pretty slow. Started good, running the first half in 1:39:53. But, I ate something on Saturday that didn't agree with my GI system, and was dehydrated from the start. I started crampng at mile 14, then dialed back my pace. Temps were in the 70s and the sun was strong. Consequently, the were a lot more spectators than last year. I took in the moment, and really enjoyed the event.
For food on Saturday, I had a slice of artichoke pizza at LaGuardia for dinner that upset my system. Then, had a Vege breakfast burrito at fast food chain I almost never go to that upset my system. However, I ate dinner on Sunday at CK's Shanghai restaurant in Newton that was highly recommendable. Also, had a burger and some chile at Walburger's on Monday that was good.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles out and back on the dirt roads of Colorado Route 3, in Larimer County. It was a beautiful cool morning for a recovery run.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 5.00 | 1.50 | 0.00 | 8.00 |
| Ran 8 miles in 60:42 on the TM at LA Fitness. Ran the first 3-miles easy in 25:06, then ran ran the next 5 miles in 35:36 (avearge 7:07/mile), as three progressive cycles between 7:24/mile and 6:39/mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 4.00 | 0.00 | 0.00 | 6.20 |
| Ran 6.2 miles on the TM. My GI system has still not fully recovered from the bad food I ate before Boston, so I took it easy today.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 5.00 | 0.00 | 0.00 | 7.30 |
| Ran 7.3 miles ont he TM. Five miles were at an average pace of 7:39/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 6.50 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM. Only today have I fully recovered from the GI track issues I had at Boston. Felt pretty good. Ran 6.5 miles at an average pace of 7:42/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.40 | 0.00 | 0.00 | 9.40 |
| Ran 9 miles in 60:50, including the last 6 miles at 7:34./mile. Finished with a .4 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 6.00 | 0.00 | 0.00 | 9.40 |
| Ran 9/4 miles on the TM, including 6 miles at 7:40/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 1.00 | 8.00 |
| Ran 8 miles on the TM, including 6 fartleks for 50 seconds each starting at 6:18/mile and progressively faster to 5:56/mile for the 6th fartlek.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles on the TM. Ran the first mile in 8:30, then ran 4 miles in 29:45 (7:26/mile). Then progressively ran the last mile slower at .2 mile intervals from 7:13/mile and finishing at 8:00/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 4.00 | 0.00 | 0.00 | 6.30 |
| Ran 6.3 miles on the TM, including 4 miles at 7:41/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
MacArthur Park 5k (3.11 Miles) 00:21:39, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.00 | 3.11 | 0.00 | 7.61 |
| Ran the Corporate Cup 5k in 76 degree weather with a gun time of 21:39 (6:59/mile). My Garmin showed that the course was 3.2 miles. The course was changed this year and I think it may be a little longer than it should be. Entergy won the Corporate Cup Challenge and three of the four Entergy team members took 1st place in our age groups. There were approximately 200 participants.
I warmed up at the gym for 2 miles and then ran 1.7 miles with Mark Hunt. After the race, I walked .8 miles as a cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ran 9.4 easy miles on the TM at LA Fitness.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 easy miles on the TM after church.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.50 | 0.00 | 0.00 | 9.50 |
| Ran 9.5 mostly easy miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.40 | 0.00 | 0.00 | 7.40 |
| Tan 7.4 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.50 | 0.00 | 8.00 |
| Ran 8 miles with Kevin in The Heights starting at LA Fitness. Ran down Lookout, up Cedar Hill, down Hill St., and up Kavanaugh.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.50 | 0.00 | 0.00 | 0.00 | 26.50 |
| Ran 26.5 miles with the Traveller 100 training group.
|
| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 5.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles in 82:30 on the TM, followed by a .3 mile cool down.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 7.00 | 0.00 | 0.00 | 10.30 |
| Ran 10 miles on the TM in 80:55, followed by a .3 mile cool down. Ran the second 5 miles in 37:45 with my Hokas.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 4.00 | 0.00 | 0.00 | 10.40 |
| Ran 10 miles mostly easy on the TM, followed by a .4 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 8.00 | 0.00 | 0.00 | 11.50 |
| Ran 11.5 miles in 94 mins on the TM at LA Fitness.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the Boy Scout trails at Burns Park with Loren and Elizabeth. This was a pretty technical signle track trail.
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles easy on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 5.00 | 0.00 | 0.00 | 8.20 |
| Ran 8.2 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 5.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM at LA Fitness.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Race: |
Catsmacker Fun Run (21 Miles) 03:26:18, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| Ran the 21 mile Catsmacker fun trail run in 3:26:18. Finished 11th out of 63 runners. The course included the trek up to the trail to the top of the overlook. Otherwise, the new course was simply a run from FSR 132 to the top of Flatside, then down Brown's Creek Road, then on the paved road back to Lake Sylvia. A big loop of mostly Forest Service Roads. Hence, the times were fast. I think the top runners finished in around 2:44:00.
|
| Night Sleep Time: 5.50 | Nap Time: 1.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles on the TM easy at LA Fitness.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 6.00 | 0.00 | 0.00 | 9.70 |
| Ran 9.7 miles on the TM at the gym at work.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 5.00 | 0.00 | 0.00 | 8.40 |
| Ran 8.4 miles on the TM, most between 7:41 and 8 min/mile.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| After leading a water station at the Run for Hunger 5k, ran 12 miles in 95 mins on the TM at LA Fitness. Ran the first 4 miles in 35 mins, and the final 8 miles in 60 mins, including 2 miles at 7:08/mile.
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 6.00 | 0.00 | 0.00 | 9.30 |
| Ran 9 miles on the TM in 74 mins, followed by a .3 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 5.00 | 1.00 | 0.00 | 8.30 |
| Ran 8 miles on the TM in 63 mins, followed by a .3 mile cool down. Ran 1 mile at 6:49/min.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 4.50 | 1.00 | 0.00 | 8.30 |
| Ran 8 miles in 64:15, including one mile at 6:45 and another mile at 7:19. Finished with a .3 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 5.50 | 1.50 | 0.00 | 11.50 |
| Ran 2 miles with our 6-month old puppy "Emmie", a Vizsla mix, at Two Rivers Park. Ran the first mile in 9:54 and the second mile in 8:10, including 1/3 mile at 7:30. Emmie didn't know she could run that fast for that far. She seemed to like it, but we had to stop for a minute so she could catch her breathe.
Ran 9.5 mile on the TM at LA Fitness after church. Ran my typical progression, starting very easy, peaking at 6:41/mile and running the lat 1.5 miles very easy.
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 3.50 | 0.00 | 1.50 | 9.20 |
| Ran 9.2 miles on the TM at the hotel in The Woodlands. Started at 9:13/mile and progressed to 8:34/mile in the first 2-miles. Then ran 2-miles progressing to 7:30/mile, followed by a mile at 6:41, a recovery mile at 7:47, then a half mile at 6:27/mile, followed by a recovery pace at 7:30/mile. Finished with 2.2 miles at 8:34 and 8:57 per mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 8.00 | 0.00 | 0.00 | 10.30 |
| Ran 2 miles with Emmie (Vizsla mix) at Two Rivers Park averaging 7:34/mile. Ran 8 miles on the TM at the gym at work in 65:50. Followed with a .3 mile cool down.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| Ran 13.3 miles with Deb and Cliff, parking at Crossroads and running the lake to lake on a warm morning.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.50 | 0.00 | 0.00 | 12.50 |
| Ran 3 miles in the am with Emmie at Two Rivera, Ran 9,5 miles on the TM at LA Fitness in the pm.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
| Ran 3 miles in the morning with Emmie at 7:50/mile, which means that Emmie probably ran under 7 min/mile since she chased squirrels and birds as we ran.
Ran 8.5 mile on the TM in an easy 67 mins in the afternoon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 10.00 | 0.00 | 0.00 | 13.50 |
| Ran 3 miles at Two Rivers Park early this morning with Emmie at approx. 7:45/mile.
Ran 10.5 miles on the TM at LA Fitness in 85:50.
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 5.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM at LA Fitness. Ran the first 2.5 miles and the last 3 miles easy.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 1.00 | 14.00 |
| Starting at 6 am, ran 7 miles around Two Rivers Park with Steve at an easy 9:09/mile pace. We were going to run further, but opted to stop since Steve had not yet acclimated to the humidity and heat. We had both this morning.
In the afternoon, ran 7 miles on the TM at an averge 7:45/mile pace at LA Fitness. Ran two 1/2 mile fartleks at 6:18 and 6:15 per mile paces.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 6.00 | 0.00 | 0.00 | 11.30 |
| Ran 11 miles on the TM followed by a .3 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 5.50 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 5.50 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM at lunch.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.30 | 0.00 | 0.00 | 7.30 |
| Ran 7.3 miles on the TM at the gym at work.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 5.70 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles on the TM at LA Fitness, mostly at 8 min/mile. Focused my run on form.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Firecracker Fast 5K (3.11 Miles) 00:20:40, Place overall: 99, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 2.11 | 1.00 | 9.31 |
| Ran the Firecracker Fast 5K at 20:40, which placed me 99th out of 1,533 participants. The 55-59 mens age group was really strong, and I haven't been training for a short fast race. But I signed up on Friday night since I can run a couple of long runs during the week this week.
Ran a 2.5 mile warm up. Ran from War Memorial Field back to Go Running after the race, taking a detour to run around the neighborhood west of Kavanaugh. The ran to my car.
|
| Night Sleep Time: 2.11 | Nap Time: 0.00 | Total Sleep Time: 2.11 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 10.00 | 0.00 | 0.00 | 14.30 |
| Ran 8.3 miles on the TM at LA Fitness.
In the evening, ran another 6 miles on the TM at LA Fitness.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Ran 10.6 easy miles on the TM at LA Fitness, running 9 of those miles at 8:34/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran 2.7 miles with Emmie, then took her home. Returned to Two Rivers Park, and ran 10.3 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| Ran 10 miles on the Arkansas River Trail with Eddie.
Ran 7 miles on the TM in the afternoon.
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 5.70 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 9.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM at LA Fitness at an average pace of 7:51/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Ran 12.3 miles with Nick on the Arkansas River Trail on a hot morning. The trail from the Two Rivers Bridge to Two Rivers Park was blocked by trees that blew onto the trail on Thursday night. So we turned around and ran ouit and back to the Emerald Park trail entrance.
|
| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 7.60 | 0.00 | 0.00 | 9.30 |
| Ran 9.3 miles on the TM at 7:57/mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 7.40 | 0.00 | 0.00 | 9.10 |
| Ran 9.1 miles on the TM at 8:13/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 4.70 | 0.00 | 0.00 | 6.40 |
| Ran 6.4 the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Full m00n 50K Trail Run (31.1 Miles) 06:27:27, Place overall: 65, Place in age division: 49 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.10 | 0.00 | 0.00 | 0.00 | 33.10 |
| Ran the Full m00n 50K. The temperature at the7 pm start was 85 degrees, with a dewpoint of 81 degrees. But it would have been warmer if it hadn't rained. Ran a strong negative split.
|
| Night Sleep Time: 4.00 | Nap Time: 2.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 2.00 | 0.00 | 0.00 | 8.30 |
| Ran 8 miles on the TM followed by a .3 mile cool down.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 7.30 | 0.00 | 0.00 | 11.10 |
| Ran 11 miles on the TM followed by a .1 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
| Lunchtime: Ran 11.2 miles on the TM.
Evening: Ran 1.3 miles with Emmie around the neighborhood.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| Ran 15.3 miles on the TM at LA Fitness in just 130 minutes.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| Ran 12.8 miles on the TM at LA Fitness after church.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 3.80 | 0.00 | 0.00 | 5.50 |
| Had less than an hour to run a lunch, so ran 5.5 miles on the TM.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran 10 miles on the TM late in the afternoon.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 5.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ran 9.4 miles on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 6.70 | 0.00 | 0.00 | 18.20 |
| AM: Ran a 2 mile warm-up with Emmie at just under 9 mins/mile. The ran 8.5 miles with Steve on the Arkansas River Trail. It was hot and humid.
PM: After church, ran 6.6 miles on the TM at LA Fitness.
PM: After the rain, ran an easy 1.1 miles around the neighborhood with Emmie.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 6.80 | 0.00 | 0.00 | 9.00 |
| Ran 8 miles on the TM in 63:10, including 4 miles at 7:30/mile. Then walked for a mile in 15 minutes to cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran 10.5 miles on the TM at 8:34/mile. Just an easy afternoon run.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran 11 miles on the TM at 8:34/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles on the TM at an easy 8:34/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 11.70 | 0.00 | 0.00 | 13.00 |
| Ran 10 miles on the TM in 79 mins, followed by a .4 mile cool down.
Evening: Ran 2.6 miles with Emmie around the neighborhood at about 8:20/mile.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 9.80 | 0.00 | 0.00 | 12.30 |
| Starting at 5:15 am, met a buddy in the neighborhood and ran 5 miles at an average pace of 7:45/mile.
At lunch, ran 7.3 miles on the TM.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 5.30 | 0.00 | 0.00 | 7.90 |
| Ran 7.5 miles on the TM in 60 minutes, followed by a .4 mile cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.60 | 0.00 | 0.00 | 6.60 |
| Ran 6.8 miles around the neighborhood at 5:15 am with Wade. The dew point was 72 degrees and we felt it.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 11.30 | 0.00 | 0.00 | 17.50 |
| Ran 3 miles in the morning with Emmie at 8:40/mile. In the afternoon, ran 12.5 miles on the TM at LA Fitness at an average pace of 7:52/mile. In the evening, walked Hershey and Emmie around the neighborhood for 2 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.30 | 0.00 | 0.00 | 7.30 |
| Ran 6.3 miles on the TM in 56 minutes at the hotel in New Orleans, then walked a mile to eat dinner in the French Quarter.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 2.00 | 0.00 | 0.00 | 7.60 |
| Ran 7.6 miles on the TM at the hotel.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 8.00 | 0.00 | 0.00 | 9.30 |
| Ran 9.3 on the TM at the gym at work.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 12.10 | 0.00 | 0.00 | 13.30 |
| Ran 13.3 miles on the TM at LA Fitness, averaging 8:06/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 11.20 | 0.00 | 0.00 | 13.40 |
| Took the dogs for a .8 mile walk, then ran 1.2 miles with Emmie averaging 8:14/mile, with three brief stops by Emmie (we ran most of the 1.2 miles around 7:45/mile).
At LA Fitness, ran 11.4 miles on the TM in under 8 mins/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 5.50 | 0.00 | 0.00 | 7.30 |
| Ran 7.3 miles on the TM at the gym at work.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 10.00 | 0.00 | 0.00 | 12.40 |
| AM: Ran a 1 mile warm-up then ran 5 miles with Wade at 5:15 am around the neighborhood at an average pace of 7:39/mile.
PM: Ran 6 miles on the TM at 7:53/mile, with a .4 mile cool down.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 11.00 | 0.00 | 0.00 | 13.50 |
| Ran 2.1 miles in the morning with Emmy. Then ran 11 miles on the TM at 8:06/mile, followed by a .4 mile walking cool down.
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 10.50 | 0.00 | 0.00 | 13.90 |
| Ran and walked 2.4 miles with Emmie and Hershey on a cool morning.
In afternoon, ran 11.5 miles on the TM at LA Fitness.
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 8.50 | 0.00 | 0.00 | 14.10 |
| AM: Walked Hershey and Emmie around the neighborhood for 1.8 miles on a cool and dry morning.
Afternoon: Ran 11.5 miles on the TM at LA Fitness after church.
PM: Walked Emmie and Hershey around the neighborhood for .8 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 8.20 | 0.00 | 0.00 | 11.30 |
| AM: Walked and ran with Emmie and Hershey for 1.5 miles.
PM: Ran 9.8 miles on the TM at LA Fitness averaging 7:47/mile.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Ran the first mile easy and then ran 6.5 miles at an average 7:45/mile pace on the TM.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.80 | 3.00 | 0.00 | 10.30 |
| AM: Met Nick at Scott Field at 6 am and ran the ladder. Averaged 6:50/mile overall for 3 miles of ladder repeats. I felt tight, but my endurance is solid.
PM: At lunch, ran 4.3 miles on the TM.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.40 | 0.00 | 0.00 | 6.40 |
| Ran 6.4 miles with Wade at 5:15 am up Rahling and back.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 8.60 | 0.00 | 0.00 | 12.70 |
| AM: Walked Emmie and Hershey around the neighborhood for 1.8 miles.
Afternoon: Ran 9.8 miles on the TM at LA Fitness, including 7 miles at 7:41/mile.
PM: Walked Emmie and Hershey around the neighborhood for 1.1 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Ran 11.2 miles on the Boy Scout Trail at Burns Park with Steve and Loren. Averaged 13:10/minute on fairly technical trails. It was a cool morning and great way to start the week.
|
| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 6.50 | 0.00 | 0.00 | 10.70 |
| Walked Emmie 2.1 miles.
Ran 8.6 miles on the TM at lunch.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 5.50 | 0.00 | 0.00 | 6.90 |
| Early in the morning, ran 5.5 miles with Wade up Rahling Road at an average pace of 8:12/mile.
Walked Emmie for 1.4 mile, with about 1/4 mile of running, around the neighborhood at night. It was too hot for Emmie to run much. I need to run with her on Friday morning.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Ran 6.5 miles at Scott Field, including one mile at 7:26 and four 800m repeats. The last 800m was at 3:11 and I really felt it. Ran about 3 miles with Wesley. It was good to talk with him. We haven't run together for a long time.
Evening: Ran and walked for 1-mile around the neighborhood with Emmie.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 8.20 | 0.00 | 0.00 | 12.00 |
| AM: Ran and walked 3.8 miles in the morning with Emmie around the neighborhood. Emmie ran a couple of half-miles at a 7:30 pace, but stopped running to smell things and because she doesn't like running with a leash.
Afternoon: Ran 8.2 miles on the TM at LA Fitness at an average 7:51 pace, including 3-miles at a 7:18/mile pace.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 4.70 | 0.00 | 0.00 | 13.50 |
| Met Eddie at Two Rivers Bridge and ran 4 miles easy with him. Then, ran 4 miles with Ty W. until I began to loose energy. So Ty continued with sub-8 min miles, and I slowed down to about an 8:45/mile pace. Think it was a combination of the humidity and the hard miles I ran yesterday.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 0.00 | 0.00 | 6.50 |
| Ran 6.5 miles of the hills in The Heights with Kevin.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.50 | 0.00 | 0.00 | 7.50 |
| Ran 7.5 miles on the TM at lunch, with an average of 7:45/mile for the last 5.5 miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 1.00 | 6.00 | 0.00 | 8.10 |
| Ran 8.1 miles at Scott Field on a dry and 68 degree morning. Ran a 2-mile warm-up, then ran 5-miles in 36:20, followed by a 1.1 mile cool down. My right hamstring and periformis are very tight, so I was just trying to loosen them up. I've been rolling them with a Trigger roller at night, and stretching them after running.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 13.00 | 2.00 | 0.00 | 18.50 |
| AM:. Ran a .8 mile warm-up. Then ran 7.7 miles with Wade around neighborhood, through Pebble Beach, up Rahlin Rd to Chennai Pkwy, and back in 58 mins. Ran 2 threshold miles in the downhill return.
Then walked Hershey and Emmie for 2.2 miles.
PM:. Ran 7.8 miles on the TM at LA Fitness in 60 mins.
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 9.00 | 0.00 | 0.00 | 12.40 |
| AM:. Walked Emmie and Hershey for 1.8 miles.
PM:. Ran 10.6 miles on the TM at LA Fitness.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 6.80 | 1.00 | 0.00 | 10.70 |
| AM:. Met Kevin and ran 7.8 miles of villain the Heights.
PM: Walked Emmie and Hershey for 2.9 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 9.00 | 0.00 | 0.00 | 9.70 |
| AM:. Ran up the Pebble Beach and Ranking Rd to Chennai and back route. Then ran to Reynolds Elem. and back. Ran with Wade and Chris. Everyone has a very strong run.
PM:. Walked Emmie and Hershey for .7 mile.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.80 | 0.00 | 0.00 | 8.80 |
| AM: Ran 6.8 miles in The Heights with Kevin, averaging 8:08/mile on a somewhat hilly course.
PM: Walked Emmie and Hershey around the neighborhood for 2 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 1.30 | 0.00 | 0.00 | 4.40 |
| AM:. Ran with Emmie and Wade and his dog Einstein for 3.3 miles. Later walked Hershey and Emmie for 1.1 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 6.00 | 0.00 | 0.00 | 8.80 |
| AM: Ran a .8 mile warm-up with Emmie in 7:07.
Ran 6 miles around The Heights with Nick in 46:05 (7:41/mile). Pretty fast for a somewhat hilly course.
PM: Walked Emmie and Hershey around the neighborhood for 2.0 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 13.00 | 0.00 | 0.00 | 15.90 |
| Ran 13 miles around Two Rivers Park and the River Trail. Averaged 8:02/mile.
Walked Emmie and Hershey for 1.8 miles in the morning and for 1.1 miles in the evening.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 6.30 | 0.00 | 0.00 | 7.10 |
| Ran a .8 mile warm-up in the neighborhood.
At 6 am, met Nick in The Heights and ran 6.3 miles of hills at 8 min/mile. At least half the run was at around 7:30 / mile. The other half was hills.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 8.10 | 0.00 | 0.00 | 8.90 |
| Ran a .8 mile warm-up with Emmie and Hershey in 6:52. Then met Wade at 5:15 am and ran 8.1 miles on a hilly course averaging 7:56/mile. Three miles were at 7:24, 7:28, and 7:34. This was Wade's strongest run in a few months.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 6.80 | 0.00 | 0.00 | 7.60 |
| 5:15 am:. Ran .8 miles with Emmie and Hershey in 6:48.
6:00 am:. Ran 6 miles with Nick in the Heights in 48 mins.
Evening:. Walked Emmie and Hershey for .8 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 4.50 | 0.00 | 0.00 | 5.60 |
| Ran 4.5 miles with Emmie, Wade and his dog Einstein. Einstein ran at about a 8:15/mile pace. Emmie and I ran an extra mile in 7:22.
In evening, walked 1.1 miles with Emmie and Hershey.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| In the early morning, ran 3.7 miles with Emmie, averaging 9:07/mile.
Then ran 11.7 miles around the neighborhood and up to Chenal and back, averaging 8:54/mile.
In evening, walked Emmie and Hershey around the neighborhood for 2.9 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 10.60 | 0.00 | 0.00 | 14.50 |
| AM: Ran .8 mile with Emmie and Hershey. Ten ran 5.3 miles at 8:02/mile.
PM: At lunch, ran 7 miles on the TM in 55:30, followed b a .3 mile cool down.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 3.30 | 0.00 | 0.00 | 10.00 |
| In NOLA, ran 7 miles on the TM at the hotel. Then walked around the French Quarter for 3 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran 4.5 miles within The Ranch subdivision in Westminster, CO
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Ran 10.6 miles around the Ranch Country Club in Westminster, CO
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 2.00 | 0.00 | 0.00 | 8.30 |
| AM: Ran 3.2 miles around the neighborhood with Emmie at 5:20 am. Then ran another 3.2 miles around the neighborhood on my own.
PM: Walked Hershey and Emmie for 1.9 miles around the neighborhood.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM: Ran 5.2 miles around the neighborhood with Wade and each of our two dogs (four dogs total).
PM: In the afternoon, ran 7 miles around the neighborhood and up Rahling Road and back.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 7.00 | 0.00 | 0.00 | 10.30 |
| Ran a 1.3 mile warm-up with Emmie at 9:07/mile.
Ran 7 miles around Two Rivers Park with Nick at an average pace of 7:33/mile.
In the early evening, walked Hershey and Emmie with Wade, Alyson and their two dogs, Einsteirn and Viz for 2-miles around the neighborhood.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 12.80 | 0.00 | 0.00 | 16.50 |
| AM: Ran .8 mile with Emmie and Hershey in 6:30. Then ran and walked with Kevin for 2-miles. Then ran 4.2 miles on the TM at 7:45/mile. Total: 7 miles.
PM: Ran 8.4 miles on the TM at 8 min/mile. In evening, walked Emmie and Hershey for 1.1 mile. Total: 9.5 miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 4.50 | 0.00 | 0.00 | 6.70 |
| AM: Ran 1.1 mile warm-up with Emmie and Hershey at 8:30/mile. Then ran 4.5 miles with Emmie, with Wade and his dog Einstein, averaging 8:17/mile.
PM: Walked 1.1 mile with Emmie and Hershey.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 14.00 | 0.00 | 0.00 | 16.70 |
| AM: Ran 1.1 mile with Emmie and Hershey in 9:09. Then ran 7 miles with Wade in 56:22.
Lunch: Ran 7 miles on the TM in 57:42, followed by a 0.4 mile walking coo-down.
PM: Walked Emmie and Hershey for 1.1 mile.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Ran 6.7 miles with Wade and dogs early in the morning.
Walked Emmie and Emmie and Hershey for 1.1 mile at night.
|
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Ran 8 miles around the neighborhood, including 3 miles with Emmie.
PM: A Emmie and Hershey around the neighborhood.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 8.80 | 0.00 | 0.00 | 12.10 |
| AM: Ran 8.7 miles with Nick averaging 7:53/mile.
Walked Emmie and Hershey for 1.1 miles.
PM: Walked Emmie and Hershey for 2.2 miles.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.60 | 0.00 | 0.00 | 8.60 |
| AM: Warmed up for 1.9 miles with Emmie and Hershey. Then ran 5.6 miles at 7:57/mile with Wade.
PM: Walked Emmie and Hershey for 1.1 mile.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
Mid-South Marathon (26.2 Miles) 03:49:35, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 21.00 | 0.00 | 0.00 | 28.40 |
| On a beautiful day in rural Arkansas, took it easy running this marathon like a training run. This was a fun small marathon, with only 63 marathoners. Finished as the 3rd Masters runner.
In the evening, walked Emmie and Hershey for 2.2 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 6.00 | 0.00 | 0.00 | 7.90 |
| Ran 6 miles on the TM at LA Fitness in 49 mins. Ran the 1st mile at 9:15, and the next 5 miles under 8 mins/mile. Felt good after the marathon on Saturday.
Ran and walked with Emmie and Hershey in the evening for 1.9 miles, averaging 10:05/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 7.20 | 0.00 | 0.00 | 8.00 |
| Ran .8 miles on the TM at the hotel as a warm-up, then ran 7 miles with The Woodlands running group at 5 am in the morning.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 1.90 | 0.00 | 0.00 | 8.00 |
| Ran 6.1 miles with Wade and our four dogs at 5:15 am.
At 4:30 pm, ran 1.9 miles with Emmie at 8:15/mile around the neighborhood.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
| In the morning, ran 8 miles on the TM at LA Fitness. Ran the 1st mile in 9 mins, then ran the next 7 miles in 54:24. Finished with a .4 mile cool down.
Evening: Walked Emmie and Hershey for 1.1 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 8.80 | 0.00 | 0.00 | 18.50 |
| Morning: Ran 10.6 miles with Steve and Emmie around Two Rivers Park and out/back from the Big Dam Bridge parking lot. Averaged 9:13/mile with 2-miles at marathon pace.
Afternoon: After church, ran 6.8 miles with Wade through Pebble Beach and up Rahling Rd to Chenal and back.
Evening: Wallked Emmie and Hershey for 1.1 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 5.70 | 0.00 | 0.00 | 7.00 |
| On the TM at the hotel, ran 7 miles mostly at 8 mins/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 4.20 | 0.00 | 0.00 | 9.60 |
| AM: Ran 6.7 miles with Wade and our dogs around the neighborhood. Ran 2.5 miles with Hershey and Vizi and the other two dogs at 9:40/mile, then ran 4.2 miles with Emmie and Einstein at 8:08/mile.
PM: Ran and walked Emmie and Hershey for 2.9 miles around the neighborhood.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 6.00 | 0.00 | 0.00 | 8.80 |
| Afternoon: Ran 7 miles on the TM at the gym, mostly at 8 mins/mile.
PM: Walked Emmie and Hershey around the neighborhood for 1.8 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 4.00 | 0.00 | 0.00 | 12.90 |
| AM: Ran 2.5 miles with Emmie and Hershey averaging 8:50/mile. Ran the 2nd mile in 8:23, which is very good for Hershey.
Afternoon: Ran 6.8 miles around Two Rivers Park with Emmie, averaging 8:40/mile. The walked 1.8 miles between the Two Rivers Bridge and the Big Dam Bridge.
PM: Walked 1.8 miles around the neighborhood with Emmie and Hershey.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.80 | 0.00 | 0.00 | 8.80 |
| Ran 8.8 miles with Loren along the north side the River Trail.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 7.00 | 0.00 | 0.00 | 11.80 |
| AM: Ran 4.3 miles with Emmie and Hershey.
PM: Ran 7 miles on the TM followed by a .5 mile CD.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 11.00 | 0.00 | 0.00 | 11.50 |
| AM: Ran with Wade and our dogs for 4.7 miles, averaging 9:19/mile.
PM: Ran with Emmie for 6.8 miles around Two Rivers Park averaging 9:09/mile.
|
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| PM: Walked and ran Emmie and Hershey for 3.6 miles around the neighborhood.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 3.00 | 0.00 | 0.00 | 6.40 |
| AM: Walked and ran Emmie and Hershey for 2.8 miles around the neighborhood.
PM: Ran with Emmie at Two Rivers Park for 3.6 miles averaging 8:54/mile.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 6.00 | 1.00 | 0.00 | 9.70 |
| AM: Walked Emmie and Hershey for 2.2 miles.
PM: At LA Fitness on the TM, ran 7 miles in 53:10, followed by a .5 mile CD.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 11.80 | 0.00 | 0.00 | 13.60 |
| Ran 11.8 miles with Wade around Secluded Hills, through Pebble Beach, up Rahling Rd to Kanis and back.
Walked Emmie and Hershey for 1.8 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 2.00 | 0.00 | 0.00 | 6.30 |
| |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 6.00 | 0.00 | 0.00 | 10.30 |
| Ran 10.3 miles on the TM at LA Fitness.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran with Wade and our dogs around the neighborhood after church.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles with Wade and our dogs at an average pace of 9:08/mile on a cold and windy morning, staring at 5:15 am.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| At 5:15 am, ran around the neighborhood with Wade and our dogs. Averaged 9:24/mile with the dogs.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran 4.3 miles on the TM at LA Fitness, and also did some stationary bike and elliptical machine time. Then, walked the dogs for 1.8 miles around the neighborhood.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles with Wade and our dogs, after church.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 miles around the neighborhood on Friday afternoon with Emmie and Hershey.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| Ran 3.9 miles with Wade and our dogs around in the neighborhood around noon.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 1.10 | 0.00 | 0.00 | 6.80 |
| Ran 4.6 miles with Emmie and Hershey in the afternoon, then ran 1.1 miles in in 8:34. Later in the afternoon, walked Emmie and Hershey for 1.1 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.30 | 0.00 | 0.00 | 5.30 |
| Ran 5 miles with a 2-mile warm-up, followed by a 3-mile tempo run in 21:40. Finished with a 0.3 mile cool down.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 7.50 | 0.00 | 0.00 | 12.60 |
| Ran 12.6 miles with Wade around the neighborhood with the dogs and then up Rahling to Kanis and back.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 3.00 | 0.00 | 0.00 | 4.40 |
| Ran 3 miles ont the TM then walked Emmie and Hershey in the a light rain.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 2.00 | 1.00 | 0.00 | 5.10 |
| Walked Emmie and Hershey in the morning then walked Ninja for a total of 2.1 miles. Ran 3 miles on the TM, including one mile in 6:39.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 5.60 | 0.00 | 0.00 | 8.20 |
| Ran 5.6 miles with Wade up and down Rahling at an average pace of 7:50/mile. Walked Emmie, Hershey and Ninja for a total of 2.6 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 1.00 | 0.00 | 0.00 | 3.70 |
| Walked Emmie, Hershey and Ninja for a total of 2.7 miles. Ran 1 mile on the TM.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.10 | 0.00 | 0.00 | 6.10 |
| Ran 4.1 miles with Emmie and Hershey at an average pace of 8:35/mile. Also, walked Ninja for 2.1 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 7.00 | 0.00 | 0.00 | 16.00 |
| Ran 13 miles with Steve and Emmie from the Two Rivers Bridge to the Skate Park and back. Averaged 8:33/mile, which was a good pace for Emmie at that distance.
Walked Ninja for 2 miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1049.20 | 1330.30 | 67.92 | 16.90 | 2464.32 |
|
| Night Sleep Time: 1544.61 | Nap Time: 48.00 | Total Sleep Time: 1592.61 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|