| Member Since: Sep 24, 2013 Gender: Male Goal Type: Other Running Accomplishments: Mile: 4:32
5K: 15:20
10K: 33:10
1/2 Marathon: 1:18:00
Marathon: 2:54 Short-Term Running Goals: Next 3 Month Goal:
OKC Marathon under 2:53 / 5K under 18:00 Long-Term Running Goals: Next 6 Month Goal:
5K under 17:00 |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.00 | 12.00 | 16.00 | 0.00 | 141.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on base.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 @ 8:30 pace on base
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy w/ Suzy on base.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 2 miles on treadmill in afternoon at Gerrity @ 6:06 pace. Felt fine, fairly strong...had eaten too much an hour earlier. 7 more on roads w/ Lauren...after playing an hour of basketball...legs wore tired/sore by then.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, first three w/ Suzy. Windy. 9:05 avg overall, most last few around 8:30. Legs/joints just not sparking like i'd like.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| Speed on treadmill @ gerrity, @ lunch.
Ex 1: 1K @ 5:42 (4:57/6:27)
Ex 2: .65 @ 5:13 (4:55/5:55)
Ex 3: 2 x 800 (5:18)
Ex 4: 4 x 400 (74/66/82/74)
Heartrate was low after first exercise...54 after 1 min...it stayed relatively strong throughout...legs were relatively strong after first 800, so good sign for next week. Wore normal old training shoes. Went into it tired again...i'm behind a couple hours of sleep. Had a cliff bar and half a caffeine prior. need to warm up a little prior from now on.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on base at 0630...legs felt pretty good; held back...8:10 pace...55 deg, breeze
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 2.00 | 0.00 | 14.00 |
| 2 miles @ Gerrity on treadmill...6:01 pace (5:39/6:22)...overall pretty strong...next week will be the test.
Quick rest then 12 on roads. plan was to push pace and keep the avg under 8, w/ goal of every mile under 8....first 4 were 31 min/ 2nd 4 was 30min / 3rd 4 was under 30...7:34 avg overall. Felt strong...10 hours of sleep.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy w/ suzy on base...9:40...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on base, first 3 w/ suzy then out around GM plant...body felt ok...8:55
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| @ Gerrity on treadmill for speed...was well prepared going into it w/ food/sleep, legs felt good...but, I shot around for a little too long as a warm up (40 min) and burnt my legs too much...heartrate was a little too high to start (80) and couldn't get below 85 even w/ 10-12 min recovery between exercises. Need to do a gel 30 min prior and maybe during...had cliff bar and two apples for breakfast..
Ex 1: 2K @ 5:42 (4:57/6:27)
Ex 2: .90 @ 5:15 (4:55/5:55)
Ex 3: Mile @ 5:18 (decided to go w/ asic flats)
Ex 4: plan was for 8 x 400....only got one @ 74.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy (10+ min) w/ Brendan around neighborhood...he didn't walk at all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy w/ Lauren!! 2 miles longer then before....walked about 8 times after mile 3....she did awesome...she ran a PR of 6:57 on a time trial wednesday at base track too...looked strong...only a 7th grader!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 3.00 | 0.00 | 17.00 |
| 5K at Gerrity on treadmill...18:30!! w/ asics flats...felt comfortable/strong...had another 20 sec in me...(5:39/6:22)
14 more on roads w/ Suzy...planned to keep it slower than 9:30...we got about 10 in together...windy/chill from north...left her on last 4 and picked it up to sub 8:30...relatively strong, w/ right achilles bothering me slightly from beginning...9:10 pace overall
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy w/ left Achilles sore....8:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Speed on treadmill early at gerrity w/ asic flats...
Ex 1: 1K @ 5:38 (4:53/6:23)
Ex 2: .65 @ 5:08 (4:50/5:50)
Ex 3: 2 x 800 @ 5:13
Ex 4: 4 x 400 (73/65/81/73)...starting one every 3 min
Finally got the whole workout completed...5 miles on road after at decent clip.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on base in morning...slight pull of hamstring last Thursday night playing nate 1on1 in b ball...same day as my speedworkout that morning....tried to run on it easy on Saturday, but didn't get a quarter of a mile...started to cut it short after a mile, but gave it another try at 1.5 miles...got better throughout run...about 10min pace overall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.00 | 12.00 | 16.00 | 0.00 | 141.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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