The Long Run

June 2015

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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: 20.26 Month: 95.22 Year: 1732.29
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
213.1012.0012.502.200.000.000.00239.80
GoRun Ride3 Miles: 55.63GoRun Sonic Miles: 79.06Brooks ST5 Miles: 86.79Pearl Izumi II Miles: 18.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.330.000.000.000.000.000.008.33

5.21 mi, 42:26, 8:08 avg

Easy paced run in the neighborhood, still nice and cool.  Need to get a few more miles in tonight.

PM

3.12 mi, 25:56, 8:19 avg - Plan was to take the boys to swimming at the Y and then zone out on the treadmill to get to 9 miles.  Swimming was canceled so ran from home, caught a little bit of rain but almost got in what I set out to do.

GoRun Ride3 Miles: 8.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.052.000.000.000.000.000.009.05

9.05 mi, 1:09:35, 7:41 avg

Ran at the Y with the Striders.  Felt pretty easy going to start, not sluggish at all.  Cooler temperatures were still holding as well.

GoRun Sonic Miles: 9.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.061.000.000.000.000.000.008.06

8.06 mi, 1:03:12, 7:50 avg

Ran in the neighborhood and after a slower first mile stayed pretty steady.  I originally was planning on a tempo run today but decided to postpone by one day and run easier today.  Felt pretty good and once again enjoyed some very cool (for June) weather.

Last day of school today for the boys so for the summer I won't be on such a tight morning running schedule so no more excuses for running out of time.

GoRun Ride3 Miles: 8.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.006.000.000.000.000.009.15

9.15 mi, 1:07:52, 7:25 avg

Ran at Longleaf with the Striders.  I forgot to set my alarm, which should have been for 4:52.  However, I woke up on my own at 5:08 a little bit confused.  Got going and out the door almost on schedule.

Did about 2.5 easy miles for warm up and then started the tempo portion.  It was warmer today than yesterday - almost 75 degrees.  First mile was pretty good, second mile was harder and at about 2.6 miles I paused for a few seconds to regroup mentally.  Got going again and fought my way through it.  Finally with 0.45 miles left I crossed paths with Jenny who was out with her dog, so I stopped to say hi and then continued on.  So, not actually a non-stop tempo run but seemed pretty close.

Splits: 6:50, 6:52, 6:49, 6:52, 6:58, 6:44

GoRun Sonic Miles: 9.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.270.000.000.000.000.000.009.27

9.27 mi, 1:21:26, 8:47 pace

Ran with Jamie in the neighborhood.  Steady conversational pace throughout which gradually increased as we ran.  Cool air was gone but it's not yet hot.  Run went by pretty quickly and it was good to have the company.  A running week can get long if I do all of the weekday runs by myself.

GoRun Ride3 Miles: 9.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.044.000.000.000.000.000.0018.04

18.04 mi, 2:35:09, 8:36 avg

I started out at Longleaf at about 5:30 with Jamie and Cynthia.  I felt good at the start of the run, usually I feel slow and clunky for the first few miles.  I actually didn't sleep too well last night.  When I came home for work I had a Baja Blast Mountain Dew with dinner - I don't drink very much soda and can't remember the last time I had a Mountain Dew (a Dr. Pepper now and then is more likely).  By about 10:30 I felt too jittery, went to bed had some trouble falling alseep and woke up a few times.  Didn't feel tired when I woke up and felt like I was already warmed up.

 Anyway, kept the pace pretty easy but I kept finding myself in front of the group.  Picked up Renee and Craig and Diane's house (which is also Craig's house), ran into Starkey Park for a bit until we got to the power lines and then turned back.

On the way back, with about a mile to go to get out of the park I told everyone we should do indian drills.  They reluctantly agreed be we kept on it for about a mile and a half and was kind of fun.

At about mile 13.5 I stopped and stretched briefly while Cynthia ran ahead.  Got going again and picked up the pace and was able to focus on her in the distance until catching back up and passing her.  Mile 14 was 8:02, and then the last 4 miles were 7:04, 6:54, 7:16, and 6:56.

So, although a good part of the run was at an easy pace (bonus that it also felt easy), had a pretty good fast finish.

It was a relatively cool morning at the start but pretty warm at the end.

Had a chance to have coffee with several other runners at Havana Dreamers, then headed home and cooled off in the pool.

Brooks ST5 Miles: 18.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.152.000.000.000.000.000.0010.15

10.15 mi, 1:19:18, 7:48 avg

Ran in the neighborhood.  Late enough start where most of the run was warm except for shaded areas almost cool.  I have two schedules printed out, one with 9 miles, the other with 10, so was going to settle for 9 if things weren't going well but was able to stick with 10.

GoRun Sonic Miles: 10.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.550.000.000.000.000.000.009.55

9.55 mi, 1:15:40, 7:55 avg

I was wavering about doing 8 miles or 10 miles and was feeling a bit more tired than usual so I decided to settle on 9 which turned into almost 10 miles.  I ran at the Y with the Striders but was mostly by myself.  Temperature I think was 76 degrees or so which means it felt warm to me where 75 or below feels much cooler for some reason.

The other good thing about not doing 10 miles was when I got back they were just packing up the coffee and snacks so was able to grab a half a banana and a cup of coffee.

Overall, it was a good run and ended up being almost 10 miles.

GoRun Ride3 Miles: 9.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.001.500.500.000.000.009.60

9.6 mi, 1:14:57, 7:48 avg

After missing yesterday's run, including a second chance evening run, and getting a later start this morning I started worrying about what if I never run again.

Bur, fortunately that didn't happen.  I started out feeling like I would just plod along for 6 miles if I had to.  First mile was slow, but then as usual soon felt better.  Yesterday was also supposed to be speed work day.  So, I decided I'd at least do a little bit today.   Did 400m, 800m, and 1 mile with about 0.2 mile rest between.  I was thinking about repeating this a second time but decided not to push it.  I did do 4 x 25 second strides at the end as well.  The rest of the miles were pretty good as well.  More importantly I pulled myself out of panic mode, got the miles in and did some better-than-nothing speed.

GoRun Sonic Miles: 9.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.000.000.000.000.000.009.17

9.17 mi, 1:25:16, 9:18 avg

Ran with Jamie in the neighborhood at 6:00.  Weather was good and the miles went by pretty quickly.  Conversational pace throughout with a slight and gradual pick up throughout the run.

Pearl Izumi II Miles: 9.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.332.000.000.000.000.000.0016.33

16.33 mi, 2:25:56, 8:56 avg

Ran from Longleaf at 5:30 with Jamie and Cynthia.  We ran up to Diane's to meet Renee but just missed her.  Ran into the park and when we got to the shelter Jamie decided to turn back early.  Cynthia continued out to the power lines before turning back.  It was extra humid this morning and it made the forest look like a jungle.   Had been running between 8:50 and 9:30 for most of the run until I picked it up for the last 3.33 miles to 7:49, 7:21, and 7:12.   Not quite the pick up I did last week but still good to switch gears and finish strong.

Lots of people were doing the RAP River Run 5K this morning.  I ran that race 5 years ago with the family while I was getting ready to run the Deseret News Marathon.  That morning I ran from my house to the starting line, did the 5K with my kids and then ran the course again to round out 20 miles for the morning.

GoRun Sonic Miles: 16.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.231.000.000.000.000.000.0012.23

9.16 mi, 1:14:44, 8:09 avg

Ran in the neighborhood, delayed start a couple of times and didn't get going until 7:45.  Sluggish the first mile and then pretty good after that.  Three water fountain stops to cool off.  Last mile 7:11.

Will try to get 2 or 3 more miles in tonight.

PM - ok I did it

3.07 mi, 24:23, 7:57 avg

Out and back to the golf course water fountain.

Pearl Izumi II Miles: 9.16GoRun Sonic Miles: 3.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.090.000.000.000.000.000.009.09

1:10:52, 9.1 mi, 7:47 avg

Ran at the Y with the Striders.  Warm and very humid but this was all before the sun.  Warm up first mile at 9:06, then the rest between 7:22 and 7:50

GoRun Ride3 Miles: 9.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.670.005.000.000.000.000.008.67

8.67 mi, 1:06:05, 7:37 avg

Plan called for 6 miles @ 7:00 pace.

But, it was very warm and humid this morning, partially due to me not getting out the door soon enough.  Toyed around with moving today's run to tomorrow but that doesn't seem to work out to well except when it's for a reason more beyond my control.  Also, feeling a bit sluggish during warm up.  So, I bargained with myself.  I decided I'd do 2x3 miles.  Also, would see how I felt after the first mile and if I could hang onto that pace the workout was on.

And so, after 1.5 mile warm up I started out and it wasn't that bad.  Felt like I could do it.  First mile was good, second came and went and the third mile looked like it was going to be a success.  Water fountain was about a half mile away from where the third mile would end so I figured I'd keep going, then the second half would only be 2.5 miles.

But, after the water fountain stop I realized I wasn't doing so good.   Got going anyways but then called it off after a half mile.  Slogged through the next mile but it turned out it wasn't that slow (8:22), and finally decided to finish up the last mile.

So, splits were: 6:54, 6:55, 6:55, 6:57, 8:22, 6:50

Got to keep hoping it's the heat acclimitization and the miles will get easier.

 

Brooks ST5 Miles: 8.67
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.400.000.001.700.000.000.008.10

8.1, 1:08:41, 8:28 avg

I ran with Cynthia and some with Dixie.  Started at 5:30 at Longleaf.  Warmed up for about 2 miles.  My garmin started flaking out and said I was running a 3:30 pace, so I've had to do some estimating about what I really ran.  But, I fixed the problem by power cycling it and then it seemed to behave.

After the warm up did 10x1 minute intervals with one minute rest.  Ran into Dixie after the third one and then he joined us for the rest.  After getting back, headed out for about another mile and a half to hopefully get over 8 (garmin distance was 8.87 which included the flakeout section).

Felt much better today than yesterday - starting out just  before dawn makes a huge difference!

GoRun Sonic Miles: 8.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.070.000.000.000.000.000.009.07

9.07 mi, 1:13:18, 8:05 avg

Ran in the neighborhood, kind of warm out but I think I've pretty much adjusted to it by now.  Slower start at 9:45 and typical faster last mile at 7:14.  Good run overall.

GoRun Ride3 Miles: 9.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.060.000.000.000.000.000.0020.06

20.06, 2:40:23, 7:59 avg

Except for a slight glitch, this run couldn't have gone much better.

Met up with Beka, Andrea, and Dixie at 5:00 in Longleaf.  Beka and Andrea are both training for same race I am - Chasing the Unicorn in mid August in PA.  Dixie was along to see how far he could go.

We started off from the parking lot and headed inside the neighborhood so I decided to ditch my fuel belt since we'd be back to the same spot in about 3.5 miles.  After starting again needed to catch up the ladies so first mile was a little faster than planned (8:05 instead of 8:30).  And then the next few miles were right about 8:00.

Grabbed my fuel belt and a swig of gatorade from my car.  I could see the ladies on the trail not too far up ahead and was about to pick it up to catch them but then saw I had dropped my ipod that had been on my fuel belt.  Thought about getting it later but then afraid maybe I had droppped it someplace it might have gotten run over.  Ran back toward my car just as another group was starting out.  Dixie decided to switch groups so he went with them.  I finally found my ipod and it definitely could have gotten stepped on if left on the ground where I dropped it so glad I went back.  But, now all alone I decided to drive ahead to Diane's house where they'd be going, and then run towards them until meeting back up.

It worked, and soon intercepted them with Jolene now with them, and soon we picked up Melanie. 

After that, the run was pretty steady with most miles right at 8:00 or up to 10-15 seconds faster.  I had one extra mile to finish once the rest of the group was done so I just did a short out and back by myself which ended up as my fastest mile at 7:13 pace.

And then, time to head up and finish up packing followed by about 11 hours in a car (to be followed up by a second day in the car of 11 hours!)

Brooks ST5 Miles: 20.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.000.000.000.008.14

8.14 mi, 1:17:06, 9:28 avg

8 nice and cool miles with my brother Jim in Webster, NY.  Ran from his house onto Klem Rd for a while and then turned onto a trail.  I saw a sign but didn't read the name correctly.  While running through the woods saw that there was a ravine on either side and then realized this must have been a railroad.  Asked Jim who said it had been the old Hojack Line.  When I looked carefully I could see remnants of old railroad ties, but most of the old gravel bed was gone and now it was just nice packed dirt.  Took the trail to the railroad bridge that crossed Lake Road which was pretty much the end of the trail since the homeowner's along the lake quickly snatched up the railbed right of way a long time ago when the line closed.

Turned back and came home the same way.  Nice treat with the cool weather, the wooded trail and running with my bro.

Brooks ST5 Miles: 8.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.560.000.000.000.000.000.008.56

8.56 mi, 1:12:09, 8:25 avg

Same route as yesterday but much later in the morning (10:30), and by myself.  Woke up earlier when it was still raining.  Promised the kids Donuts Delite so did the donut run first then did the actual run part.  Nice route again, from my brothers house to Klem Road and out and back on the Hojack Trail but went slightly farther - down the bridge to Lake Road at the end of the trail so I could run back up the hill.  Also, kind of breezy out this morning which was nice.

Brooks ST5 Miles: 8.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running miles, but did do a nice 6.2 mile hike up Wright Mountain in the Adirondacks.  Well, at least most of the way up.  Sammy was struggling a bit once the trail got extra steep and very rocky.  Even with help things were getting really slow, so Jim and the boys continued the remaining 0.8 miles or so to the peak while Sammy and I turned back.  I took my time and stopped a few times and eventually they caught back up to me with about a mile to go. They said the trail became even more difficult just after I had turned back.

Fun and challenging time overall, would love to come back here again some time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

9.0 mi, 1:16:16, 8:28

Felt good about this run for a few reasons.  Third run of the week, good for a vacation/travel week, glad to see I'm not too dinged up from the hiking and it was a really nice day.  Started from the cottage, ran a short distance to the end of the road (only a few houses but a good steep hill), then headed out past the mailboxes, past the little bridge and golf course and then onto old County Road 100 which has less traffic and a much better view of the river.

Brooks ST5 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

8.2 mi, 1:04:45, 7:53 avg

Similar route as yesterday but didn't do the initial out and back to the start of the island.  Another nice day, late morning run with cool temperatures.  Ran about the first mile with Jim before he split off onto a different route for a shorter run.

Brooks ST5 Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.120.000.000.000.000.000.006.12

6.12 mi, 51:04, 8:20 avg

Drove over to the Thousand Islands Bridge and parked near the base.  Ran up and over to the visitors center on the other side, headed back over and ran a bit in the grass.  Did one more complete up and over but on the second trip turned at the base and ran down to the river before heading back up.  Stopped at the top for a selfie and to enjoy the view, saw one ship and several fishing boats.  When I reached the bottom I ran up one more time almost to the top and then back down, so about two and a half full trips.

It had been looking like it was going to rain for a while so was trying to finish before the rain but the rain never did show back up.  Got back to the cottage in time for the start of the scrabble game and then dinner.

Last day at the cottage with Jim and Brian, and then the boys and I would leave on Sunday morning.  It was a great visit.

Brooks ST5 Miles: 6.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07 mi, 40:34, 7:59 avg

Ran in the neighborhood.  Avoided a goose egg for the day after two days driving in the car.  Home by 6:30, made dinner, unpacked the car and cleaned a bit and then went out for a run just before it got dark.  Back to the warmer weather so evening run was a pretty good transition.

GoRun Sonic Miles: 5.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.790.000.000.000.000.000.0010.79

8.54 mi, 1:10:37, 8:16 avg

Ran at the Y with the Striders. Joe was there, ran with him most of the way.  I was feeling a bit stiff and slow at first but warmed up nicely.  The air was already warm but there was a nice cooling breeze about 6:00.  Could not get all 9 miles in because I needed to get back to wake up Andy for volunteering.

PM - 2.25 miles, 19:12, 8:32 avg

Did a short easy run in the neighborhood to make up for this morning and some of yesterday, feeling mostly back on track now!

GoRun Sonic Miles: 8.54GoRun Ride3 Miles: 2.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
213.1012.0012.502.200.000.000.00239.80
GoRun Ride3 Miles: 55.63GoRun Sonic Miles: 79.06Brooks ST5 Miles: 86.79Pearl Izumi II Miles: 18.33
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