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January 2010

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Location:

Erie,CO,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

Short-Term Running Goals:

  • Qualify for Boston - done!

Personal:

  • Married
  • 2 dogs
  • Native to Colorado
  • Always wait too long to buy new shoes

Click to donate
to Ukraine's Armed Forces
Miles:This week: 33.35 Month: 200.05 Year: 685.05
Adidas - Orange 1/31 Lifetime Miles: 200.50
Adidas Black - 1/31 Lifetime Miles: 180.35
Slow milesFast milesTotal Distance
148.00105.00253.00
Asics Kayano Miles: 155.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.504.509.00

Conoco Loop - 9 Miles

Out in 34:30

Back in 33:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
17.000.0017.00

Oxford Road Loop - 17 miles

Out in 1:07:49

Break for 2:33 to eat gel, drink

Back in 1:06

Felt very tired...difficult run.  It was quite cold out, didn't feel like running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.005.009.00

Lactate Threshold Run - 9 miles on treadmill

2.5 mile warm up at 7.5 mph and 1% grade

5.0 mile run at 8.7 mph and 1% grade

1.5 mile cool down at 7.5 mph and 1% grade

Good day, generally.  Ate a few cookies and some chips.  Those continue to be my problem foods.  Arg.

Asics Kayano Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.005.0010.00

10 miles on treadmill

1 mile at 7.5 mph

8 miles at 7.8 mph

1 mile at 7.5 mph

1% grade

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.005.0010.00

10 miles on treadmill - Ladder workout

1 mile at 7.5 mph

1 mile at 7.6 mph

1 mile at 7.7 mph

etc...to 8.4 mph

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
9.500.009.50

Ran for about 9.5 miles - 1:15:35 - Ran back and forth on 119/Erie Parkway sidewalks as they were the only areas free of snow.  About 1.1 miles per section

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
15.500.0015.50

Ran for 2:01:30.  I estimate I ran between 15.5 and 16 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.001.009.00

9 miles on the treadmill:

1 mile at 7.5 mph

7 miles at 7.8 mph

1% grade

-  1 mile of sprints/cool downs (9.9 mph and 7.0 mph)

Asics Kayano Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.002.0010.00

10 miles at track:  Total time was 1:16:30

Felt good...nice quality run.  2 mile split range was 25 seconds, with most within 8 seconds

Asics Kayano Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

6 miles on treadmill - slow recovery run - 7.0 mph at 1% grade

Asics Kayano Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.009.009.00

9 miles - Conoco Loop

Ran very fast.  Came back in 32:14

Asics Kayano Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 miles on treadmill - very slow - 6.9 mph

Asics Kayano Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
1.0016.0017.00

Long Run at the track - 2 mile splits:

- 14:03

- 14:06

- 28:09 (four miles)

- 14:10

- 14:22

- 13:58

 - 14:15

- 8:45 cool down

My goal is 15 minute, two mile splits...

Asics Kayano Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill 

1 mile at 7.5 mph

9 miles at 7.8 mph

1% grade - tough run...felt tired

Asics Kayano Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.0010.0010.00

10 miles - Highway 52 Loop

Out in 35:14 --- (wait for traffic)Back in 35:40

This is approximately 7:06/mile -- marathon goal pace is 7:30...hmmm

Asics Kayano Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.002.0010.00

10 miles on the treadmill -

2 miles at 7.6 mph

2 miles at 7.7 mph

etc.

1% grade

Asics Kayano Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

1 mile at 7.0 mph

1 mile at  7.2 mph

1 mile at 7.4 mph

1mile at 7.6 mph

4 miles at 7.8 mph

1 mile at 7.6 mph

1 mile at 7.4 mph

Asics Kayano Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.0018.0018.00

18 miles - Oxford Road Loop:

Out in 1:09:19

Back in: 1:07:59

Goal marathon pace is 7:30/minute

Ran training run in 7:36/minute

??

Asics Kayano Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.504.509.00

9 miles - Conoco Loop

Out in 34:35

Back in 33:45

I seem to be running most my runs at my marathon goal pace or very close to it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

Hill Work Out -

Up and down 119th - .86 miles each way

Tough up hill

Did seven sets - 12 miles

Total time was 1:32:05

Splits:

13:09

13:04

13:14

13:42 (stopped to help catch loose dog)

12:55

13:03

12:56

 

Asics Kayano Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 mile recovery run - 6.8 mph pace - 1% grade on treadmill

Asics Kayano Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.005.0010.00

10 miles on treadmill - 1% grade

2 miles at 7.7 mph

2 miles at 7.8 mph

etc...to 8.1 mph


Asics Kayano Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles on treadmill - slow - 6.8 mph pace -1% grade

Asics Kayano Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.0018.0018.00

Same run as long weekend - Oxford Road Loop:

Out in 1:08:46

Back in 1:05:57

Total time:  2:14:44

Goal marathon pace for this distance is 2:15:00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
148.00105.00253.00
Asics Kayano Miles: 155.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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