The Long Run

Pasco Challenge

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 74.96 Year: 1712.03
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
239.2415.005.603.700.000.000.00263.54
Nimbus 12 Miles: 144.44Green Silence Miles: 25.59Brooks Launch Miles: 35.17Brooks Launch (black) Miles: 42.23Nimbus 12 (new) Miles: 16.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.500.000.000.000.000.000.0014.50

Rained for a good part of the run, but kept things cool, and it wasn't that hard.  I was going to start out with Jenny but she decided to do her run later.   So, I ran over to the next neighborhood and out to Ridge Top Drive out to where the horse farm used to be, and then headed back.  I miscalculated the return route slightly and ended up with an extra half mile.

Average pace: 8:02

Nimbus 12 Miles: 14.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

AM - did a nice easy run by myself around the neighborhood for six miles.  I didn't have that usual problem with getting to my pace.  My first mile was about an 8:25, then I did all the rest of the miles at the same pace to try and make sure this easy run stayed easy.  It was a wonderful morning for running.

Average pace: 8:25

Did a quick upper body workout after the run.

PM - went to the Y and ran on the treadmill.  I was supposed to do 6 100m strides in the morning which I forgot about so I did them as part of this run.  Keeps the treadmill from getting boring.

Average pace: 7:57

Green Silence Miles: 10.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

Recovery run with Jenny. Nice cool morning.

Average pace: 9:03

Nimbus 12 Miles: 5.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.220.002.500.000.000.000.009.72

Warm up with Jenny and Jamie, for two miles.  Then started on 10k time trial, but scrapped it after 2 miles, then decided just to put in some miles.  The plan said that today was supposed to be a "tune-up" race 8-15K.  But it is pretty hard to find any races on a Friday.  So, I was thinking about doing 8K or 5 miles, and then thought about doing 10K.  After realizing that it wasn't going so well, I stopped and jogged.  I thought about starting up again and at least trying to do a 4 mile tempo run.  I got going again, getting onto a pretty good pace at first.  I got distracted and lost my pace, and just decided to put in some miles.

Average pace: 8:08

Brooks Launch Miles: 9.72
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.215.000.000.000.000.000.0018.21

Ran Suncoast trail near Brooksville. Met up with Dixie at 5:20 as planned to ride up together.  But, he forgot his running shoes.  Thought about stopping by my house for a loaner pair for him, but he decided just to run in his crocs instead.

Dixie went out 6 miles with me before turning back. I turned around at 9 and picked it up for last 5 miles at 6:59 pace.  The MP run pickup at the end just sort of happened.   There is a pretty good sized hill (for Florida at least) with just over 5 miles left to go.  Ran down it and then the uphill on the other side and found myself going faster.  The next four miles varied between 7:15 and 6:55, and then the final mile I pushed it a bit more for a 6:43 pace.

So, I think not pushing extra hard yesterday and struggling through a speed workout which was not going well turned out to be the right thing to do.

Average pace: 7:43

Nimbus 12 Miles: 18.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.340.000.003.700.000.000.0011.04

I was a little worried about today's run since I pushed the pace a bit at the end of Saturday's run, but I was feeling pretty much recovered.  Scheduled for 11 miles total, with 6 x 1000m, 90 seconds rest between.  6 repeats like last week, but a little bit longer for each one.

First one was slower, felt like I was still getting warmed up, still pretty fast, just a little outside of my range.  The next ones were better, and the last one was the fastest:

paces: 6:19, 6:05, 6:07, 6:08, 6:08, 6:00

splits (1km): 3:55, 3:46, 3:48, 3:48, 3:48, 3:43

Cool down and finish out the miles afterward, a good morning.

Average pace: 7:52

Brooks Launch Miles: 11.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.050.000.000.000.000.000.0015.05

Ran with Jenny and Jamie for 8 miles, then headed back out for another 7. Tired legs but picked it up the second part.  I think this was my last mid-week 15 mile run for a while.  I was beginning to dread these a lot less.  It's odd, because a Saturday 15 mile run would seem like "only 15 today!".  Just a different perspective I suppose.

Average pace: 8:08

Nimbus 12 Miles: 15.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.180.000.000.000.000.000.0010.18

AM - Easy run with Jenny . Ran 4.5 with her before heading back. Nice sunrise this morning.

Average pace: 8:42

Did a quick upper body workout after the run.

 

PM - 4.1 miles on the treadmill at the Y.  Uneventful but pleasant, just sort of veg out, listen to some music and half watch the TV.  I certainly don't mind the treadmill at all.

Average pace: 8:10

Green Silence Miles: 10.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.520.000.000.000.000.000.0011.52

Ended up getting dumped on pretty bad.  Got up early and out the door right about 5:00.  Ran to Longleaf to run with the Striders for their 5:30 run.  It was just a very light rain by the time I got there, I was optimistic that it would stop.  Very few people had shown up as it was starting to rain heavily in other areas.

I ran with Jackie for about 6 miles (fortunately she went easy on me, she's way faster than I am), then headed back.  The worst of the rain seemed to have past by the time we were back at Longleaf.  She offered me a ride back to my house but I said I was ok.  Shoes were already as heavy as they could get and the rain was no longer that bad.

Headed back to my house and once near home took the long way around the neighborhood but came up a little bit short of 12, decided I was starting to push my luck with the approaching lightning, so decided eleven and a half was pretty close.


Average pace: 8:04

Nimbus 12 Miles: 11.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.290.000.000.000.000.000.005.29

Easy run with Jamie in the neighborhood, a little windy but nice, much better than running in yesterdays rain!

Average pace: 8:43

Green Silence Miles: 5.29
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Race: Pasco Challenge (13.1 Miles) 01:30:55, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.9710.003.100.000.000.000.0016.07

Chasco Challenge Half Marathon - 1:30:55, 4th overall.

Splits: 7:16, 7:14, 7:09, 7:01, 6:54, 7:00, 6:54, 6:52 (+ 0:17 garmin adjust), 6:49, 6:51, 6:42, 6:35, 6:25, 0:55 (0.16 @ 5:53)

I had meant to do this as more of a training run, with the goal of running it at marathon goal pace, but the plan changed a little bit.

Took it easy the first half.  Started out with Dixie and soon Mike was running alongside us, also. First mile was at 7:16, then 7:14, then 7:09 for the next two.  Dixie was hoping to match or come close to his old PR from October which was run on basically the same course but at the peak of his marathon training.  We stayed together for about the first 3 miles, then I started to drift ahead.

The next few miles I had picked up the pace a little bit and was hovering right around 7:00, sometimes a little faster and sometimes a little bit slower.

I had taken a gel just before the start of the race, and I had one gel on me which I took with around 5 miles left.  They had plenty of water stops along the way, but only water.  I was slightly worried because usually I'm grabbing gatorade at each stop.  It's probably more fuel than I need, as I was fine with two gels (and I'm sure there are some people who would say that even that is too much).

After the turn around I began picking it up a little more and was now solidly under 7:00 without seeming to expend extra effort.  Sometime around 4 miles left to go, I saw Eudair who was not racing today, heading toward me.  She said that I wasn't that far behind the 3rd place guy.  I was pretty sure it was actually the 4th place guy, but still I ended up going faster to see if I could close the gap.

The course had a small out and back at the end of mile 10.  I could see the 3rd place guy and 4th place guy.  3rd place guy was pretty far ahead, but I was gaining on the 4th place guy.  

Finally, with about a half mile left to go I caught the 4th place guy, passed him slowly, and then held the new faster pace, and then kicked it in after the 13 mile marker.

Dixie and Mike were the next ones in. 

We jogged back out a bit to catch Jamie as she was coming in, then went back out again as Victoria was finishing up.

Except for the last 3 miles, where I started going significantly faster than planned, I felt good and mostly relaxed while running. 

They had a nice pancake breakfast afterward and the sun had warmed things up to a good hanging out after the race


Nimbus 12 Miles: 16.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.370.000.000.000.000.000.005.37

Recovery run in the neighborhood by myself.   Nice cool morning for running.

Average pace: 9:04

Last week my left leg started hurting a little bit worse, starting on Wednesday sometime.  Wasn't any worse on Saturday fortunately, but figured I would take it easy for a while.  Going to go a little bit shorter and a little bit slower until I'm going in the right direction.

Brooks Launch Miles: 5.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.650.000.000.000.000.000.008.65

Ran with Jenny and Jamie. Just takin it ez again today.

Average pace: 9:09

Think I'm feeling a little bit better, starting out was certainly easier.

Nimbus 12 Miles: 8.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.040.000.000.000.000.000.009.04

Another easy run in the neighborhood with Jenny, a little farther than yesterday, and just a little bit faster, but not yet ready to speed up.

Average pace: 9:01

Brooks Launch Miles: 9.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.670.000.000.000.000.000.008.67

Ran with Jenny for 4.5 then did another 4 by myself. Came back home all wet from the fog.  I think I felt the best on this run so far this week.  Didn't go super fast but felt pretty smooth the last few miles.

Average pace: 8:53

Nimbus 12 Miles: 8.67
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

Ran with Jenny and Kathryn about 4.5 miles,  then did some more by myself. A little faster but still not quite back yet fully.  I was hoping to be all better, but had some pain in my leg afterward.  Not getting any worse at least.

Average pace: 8:48

Nimbus 12 Miles: 9.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.430.000.000.000.000.000.0014.43

I decided to not race today's race, but rather enjoy a nice run while trying to help Jenny get a PR.  It was a pretty nice morning, temps in the 60's and not as much wind as there was at this race last year.

Warmed up 1.2 miles before the race with some easy running.  Lined up at the starting area with Jenny and Jamie and chatted with several people that I know from all the other races.  For the national anthem they had some sort of problem with the recording, so they asked for a volunteer to sing it, talk about some pressure.  The singer did a great job.

Race started right on time and we got onto our pace.  Plan was to do an 8:00 pace for the first third, 7:45-8:00 for the second third, and then try to go faster for the last third.

First third went just as planned, but the second third was where we ran into some wind.  So, we stayed on the same pace and would try to pick it up once we turned around at about mile 8.

Once we hit the turn around, we picked up the pace a little bit and were going strong until right about mile 11, when Jenny caught a stabbing side stitch.  She had to walk a couple of times, but was finally able to start running fully before we hit the mile 12 marker.  So, with mile 11 at 8:49, the PR had mostly slipped away. 

However, since she was able to get going again, she came within a minute of her PR and was able to stay fast enough to get 1st place for the Halfathon series.

My three previous races were enough for 2nd place in my age group for the series.  I would have needed a pretty spectacular PR today to pull into 1st but might have ended up injured, so better safe than sorry!


Brooks Launch (black) Miles: 14.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

 Ran with Jenny. Nice, easy run. Legs a little tired even though no running yesterday, although we did do quite a bit of walking at Universal yesterday.

Average pace: 9:09

Nimbus 12 Miles: 6.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.520.000.000.000.000.000.009.52

Ran with Jenny in the neighborhood, little bit faster today. Legs slightly tired, perfect weather. 

Average pace: 8:56

After the run, I finally did some upper body workout, trying to get back to normal.

I actually think my left leg is finally starting to feel a little bit better.  I was a bit worried for a while, however I've had a similar pain twice before, had it checked out by a doctor and was told I could go back to running.  So, I just backed off a bit since it started again this time - no speed work, shorter mileage, and it seems to be working.

Going to try for 11 miles tomorrow, short run on Friday and then see if I'm up for 20 on Saturday.  If that all goes well, try to get back on schedule for the rest of the time before Boston.

Brooks Launch (black) Miles: 9.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.120.000.000.000.000.000.0011.12

Slowly but surely, I'm able to start going a little bit faster and a little bit farther.  As promised yesterday, I did (just over) 11 miles this morning.

Started out with Jenny, and then we picked up Jamie as we looped around the neighborhood and headed over toward the golf course.  Ran together until 9.5 miles, then kept on going a bit farther, running with Jamie before heading back home.  Felt pretty good, except a little bit of soreness at the start of the run, and felt really good at the very end.

Average pace: 8:45

Nimbus 12 Miles: 11.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.090.000.000.000.000.000.006.09

Run started out not too badly, and then got better and better as it went on.  Had a little bit of trouble getting out the door, and then a tiny bit of soreness in my left leg which went away even faster than it did yesterday.  I was running by myself today.  Weather was perfect and it was a great time of day to be running, just as it was getting light out at the start.

Average pace: 8:21

Did some upper body exercises (mainly push ups and pull ups) after the run.

So, I think I'm all set for my last 20 mile run tomorrow.   At the start of this week I wouldn't have been so sure about that.  I took Monday off from work and from running and went to Universal with Jenny and the kids on their last day of spring break, where we did lots of walking around.  That must have helped as well as several exercises that Jenny told me to do including a set of hip mobility moves.

Brooks Launch (black) Miles: 6.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.110.000.000.000.000.000.0020.11

At the start of this week I didn't picture myself getting today's run finished, but it's done now, last 20 mile run leading up to Boston.  I ran on the Suncoast trail, but started out at Anderson Snow Park, instead of the usual spot near SR 50.  There would be less hills, but still enough for variety.  It was dark when I started, and a bit foggy, which seemed to extend the darkness.  Started out really slow, felt "cloppy", first mile was about a 10:10, next mile a minute faster, then settled into the 8's for a while.

Yesterday, my legs felt great, the best they had all week, and I didn't run that far, but today they were back to feeling a bit tired.  However, there was pretty much no soreness in the left leg from whatever "injury" had been there and was threatening to sideline me, that seems to be all gone.

The trail was pleasant for the most part.  There was a person sleeping on a picnic table, which wasn't too odd, since sometimes you see people camped along the trail who are on extended bike trips, but she didn't have a bike and was there on my return trip, but awake this time.  I think she was homeless.

With two miles left to go I saw Dan F. running with a friend.  Stopped very briefly to chat with him.  Dan is one of those very inspirational runners who has done some amazingly fast races, and is also an all around great guy but has had to take it easy for a while as far as running goes.  Got going again and picked it up to just under 7:30 pace for the last two miles.

Back at the park, the parking lot was now packed with cars, there were a couple of baseball games going on.  The trail looped around just outside of the outfield fence, I worried for a second that someone would suddenly get the hit of their life and hit it right out of the park and nail me.  So, I hurried along.  I heard a coach yell out "Good eye!" to the batter waiting for a better pitch.  So, I knew I was safe and made it past the outfield ok.

 

Average pace: 8:11

Nimbus 12 Miles: 20.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

Ran with Dixie in Lansbrook, I was the slow one, legs flat from Saturdays run.

Average pace: 9:23

Brooks Launch (black) Miles: 7.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.510.000.000.000.000.000.008.51

Ran with jenny and Jamie. Legs still sore, cut back from scheduled 12 as well as skipping the speed work.  Usually don't have such lingering soreness.

Average pace: 8:56

Nimbus 12 (new) Miles: 8.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

Another day of taking it easy.  Ran with Jenny and Jamie in the neighborhood.  Legs still sore, taking a long time to shake it off.

Average pace: 9:21

Brooks Launch (black) Miles: 5.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.000.000.000.000.000.007.60

Thought about running outside, then decided on treadmill at the Y.  It had been raining and almost seemed to have stopped, but there was non-stop flickering lightning in the distance and the radar picture did not look good.

3.5 miles easy then 3 mile tempo at 6:47 pace, 1.1 mile cool down, power outage near the end of the run, managed not to fall off.

Finally felt good on a run.  It felt great to go faster.

Average pace: 7:28

Nimbus 12 (new) Miles: 7.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
239.2415.005.603.700.000.000.00263.54
Nimbus 12 Miles: 144.44Green Silence Miles: 25.59Brooks Launch Miles: 35.17Brooks Launch (black) Miles: 42.23Nimbus 12 (new) Miles: 16.11
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