What ever it takes!

September 2011

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Elliptical Trainer 2017 Lifetime Miles: 107.00
Treadmill 2017 Lifetime Miles: 454.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.2021.0012.008.50258.70
Nike Free Run+ Livestrong Miles: 154.70Nike LunarGlide 3 Miles: 95.00Elliptical Trainer Miles: 16.00Saucony Progrid Kinvara Miles: 9.00Swim Miles: 2.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

I'm probably a little too old to say I have a favorite band but if I were to say which group I have listened to more running miles than any other it would have to be The Killers, so when we got the word that staff was invited to the Killers concert last night I was pretty excited. I pretty much know the words to every one of their songs.  While we were standing in the crowd waiting for the concert I got a text from our contact saying that the internet connection back stage wasn't working and the Killers wouldn't play until it was fixed.  I figured it must be the back stage production guys that were broken so me and 2 co-workers went running back stage and found out that it was actually the band that was having problems.  We went to the Green Room where the Killers and all their groupies were and discovered that someone had un-plugged the switch to plug in a Refrigerator, cause of course cold drinks in the green room of a rock concert are way more important than internet.  Anyway it was way cool, highlight of the trip, Brandon Flowers actually said Hi to me :).  We were invited to sit backstage after than but I really wanted to go watch the concert.  Concert started right on time and it was probably one of the best concerts I've ever been to.

Back to running.  Great run today, temperatures in the 70's this morning and I felt really good, plan was to run 10 slow but I ended up sprinting every intersection whether there were cars or not just because.  I would guess that was about 12 -15 short sprints total.  Felt good after 10 and decided to run 2 more,  ran the last 1/2 down the strip really fast.  My Garmin must have just bit the dust completely so I didn't get splits again but I ran the last 1/4 faster than I've ever ran a 1/4 before.  I'm guessing pretty close to 4:30 pace but I have no proof.

17 hour work day today, but it's finally tear down day and I get to go home tomorrow,  So glad.  I may or may not get around to running tomorrow.

12 miles in ~1:27ish  7:15 pace.

Nike Free Run+ Livestrong Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I thought I would never get done with this last 2 weeks but I finally made it.  Worked until 11:00 pm last night so only a 16 hour day.  Now I'm sitting at the Airport.

6 easy miles this morning waiting for our flight.  3 with one of my Co-Workers and then 3 alone.

Nike LunarGlide 3 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

Awesome, Awesome morning.  Kurt answered my desperate cry for help a few days ago when I put out that I needed a running partner for a long run today.  He E-mailed and said he was up for a 22 miler, but 18 was the furthest distance he had ever run prior.  I flew home yesterday afternoon from Vegas and when I got home came up with a route basically running the first 15 miles of Des News course but instead of going North on Foothill we came south over I-80 and continued on Wasatch finishing at the park and ride above my office building.  We met at the Park and Ride at 5:00 am, left Kurts car there and headed up the course dropping water bottles in various strategic places along the route.  We got to the top about 30 minutes earlier than I had planned so it was pitch black still, I had a headlamp but the batteries were all but dead so we headed down the canyon basically by the light of really bright stars.  It was a perfect morning, cool breezes the entire way, we never did have sun on us.  Great company and great conversation.

Kurt is an animal, he's never ran a marathon, never ran over 18 miles before but somehow managed to plow through 22 miles at 6:44 avg pace, incredible.  Pretty much no question whether or not he can run a sub 3:00 marathon, he basically did it today, with a good 5 minutes to spare.

1/4 of a mile to the car I told Kurt I wanted to turn around and run back and have him finish his 22 and come back and pick me up.  I really wanted to try and get at least an extra mile in so I cranked out a 5:52 final mile just cause I wanted to get the full mile in before Kurt picked me up.  It worked out perfect, I hit 23 turned around and there he was.

Perfect Day, I'm really excited about how good I felt the entire run.  Last long run I have time for before St. George, now the key is to show up on race day feeling as good as I did today and I'm sure I can crank out a decent PR.

23 miles in 2:34:16 6:42 avg pace.

 

Nike LunarGlide 3 Miles: 23.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.009.000.0010.00

Pretty crazy workout, I feel like I got away with something.  At least I hope I did.  Decided to go get reacquainted with the ol' treadmill this morning.  I wanted to show my legs what it felt like to run fast downhill so I tested out the decline feature on the treadmill.  Ran a 1 mile warmup at 7:00 pace and then set the treadmill to -1.5 and went to 5:50 pace, bumped up the speed every 2 miles.

Felt really good from a cardio standpoint,  legs were really the only thing complaining but I actually feel like I could have kept going at that pace if I had to.  Luckily I didn't.

 Distance Time Avg Pace
 Incline  
 1 7:03 7:03 0%  
 2 12:51 5:48 -1.5%  
 3 18:34 5:43 -1.5%  
 4 24:17 5:43 -1.5%  
 5 29:57 5:40 -2%  
 6 35:33 5:36 -2%  
 7 41:09 5:36 -2%  
 8 46:42 5:33 -2.5%  
 9 52:12 5:30 -2.5%  
 10 57:34 5:22 -2.5%  
Total
57:35
5:45
- 2%  

My Cyclist friend got this shirt just to wear in front of me.  I was running so fast I felt like I was a criminal today.  I'm not sure why there was money in the garbage can.

 

Nike Free Run+ Livestrong Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

Decided to take a real recovery day, pretended I had a stress fracture.  45 minutes on the Elliptical, 30 minutes of weights and stretching.  Now I'm sitting at the airport waiting to fly to San Francisco.  Weather looks perfect there, I'm pretty excited to run there it's one of my favorite places to train for 2 weeks.

################### 4 hours later ########################

Well, I had an inkling something like this might happen.  Our shipment was delayed so the amount of work we were able to do today was minimal.  Which means double work tomorrow.  

One thing I have always wanted to do in San Francisco is run across the Golden Gate bridge and run in the Golden Gate National Park but from downtown across the bridge and back is an 18 mile round trip in itself which always put it out of reach.  Today I decided to take a taxi to the bridge run across it and run the trails in the park.  I told my co-worker Jeff this plan and he thought it sounded fun as well.  Problem is the furthest he has ever ran is 6 miles and he's fairly slow.  Oh well I can't really tell him no, so we both went, I ran with him across the bridge and then told him I was going to explore and to meet back in 1 hour.  I took a road down to the beach which dead ended, and realized I took a wrong turn so I headed back up the mountain to the top. (2000 ft of elevation gain in 3 miles), from the top the views were amazing, the place would be a trail runners paradise. I took a few picture and head back down, met Jeff on the bridge and finished crossing with him for a total of 10 for me and 8 for him, he said he was done and took a taxi back, I opted to run back for an extra 6 slow miles.

My legs are completely trashed, I took an ice bath when I got back to the hotel.  Great run, I wish I could have been a little bit more fresh, and wish I would have know my way around better but it was fun non the less.

16.2 miles in 2:10:00  ~8:00 min/mile avg.

 

 

Nike Free Run+ Livestrong Miles: 16.20Elliptical Trainer Miles: 6.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 slow miles on a chilly yet gorgeous morning here in San Francisco.  Ran down Market to the Embarcadaro around passed Fishermans Warf, over Fort Mason to Crissy Field then back. 

Tons of runners out this morning.

Nike LunarGlide 3 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

11.5 miles due to bad math, apparently my hotel is 1/4 mile closer to the Embarcadaro than last year so my runs are a 1/2 mile short.

Cool, Breezy morning.  I got an early start cause we are really behind on work since our shipment didn't get in until 3:00pm yesterday.  Ran the same route as yesterday except I went a mile further and ran back faster.  Threw in an impromptu 5 mile tempo run coming back just to get back quicker.  ~6:25 avg pace on Tempo.

11.5 mile 1:20:23  6:53 avg pace.

It seems that the 3 - 4 week out from marathon day is very stressful, at least it is for me.  I feel like this is my last chance to add any extra bit of fitness I can before the race, but it also seems like an injury is lurking if I push it to hard.  It's such a game of balance.

Nike Free Run+ Livestrong Miles: 11.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Made sure I went an extra 1/2 mile to get my even 12 in for the day, just kind of ran this morning, wasn't really sore or tired just for some reason didn't have a lot in me.  I did have to do a couple of sprints coming back up Market to get through intersections but other than that just a easy steady pace.

12 miles in 1:26:50  7:14 avg pace.

Nike LunarGlide 3 Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

I told myself I wouldn't run further than 12 miles while I was in "Show mode" but I actually got a pretty decent night sleep last night and felt really good this morning,  I thought it might be my last chance to run across the Golden Gate Bridge.  I woke up a bit earlier and was out the door at 4:37.  Ran to the visitor center on the far side of the bridge in 1:01:00, running on the bridge at 5:30 is really surreal, It's pretty amazing how the fog just kind of sits over the bridge,  completely silent except for the Fog Horns going off every minute or so.  It's a pretty amazing experience.  Made the return in 56 minutes, 5 minute negative split over 8.5 miles.

Busy work day now,  I'll probably take tomorrow off.

17 miles in 1:57:00  6:52 avg pace.

Nike Free Run+ Livestrong Miles: 17.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 minutes on the elliptical trainer in the hotel gym, followed by weights and a soak in the hot tub.

Elliptical Trainer Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

7.5 easy miles out to the Fort Mason hill and back, pretty warm this morning I wore a long sleeve shirt and had to take it off half way through.  Ran in to my Co-worker Jeff on the way back so I ran back with him.  He's definitely getting in much better shape,  Sub 8:00 min pace for the the whole way.

7.5 in 57:52  7:43 avg pace.

Came back to the hotel treadmill to do the dreaded 5 x 800's  I contemplated skipping this workout all together but decided I was feeling good and it might be good for me if I didn't break myself.  Found out I'm not in as good as shape as I thought I was or maybe want to be, I need to remind myself that my main goal wasn't to get to St. George in the best shape of my life, just get there.  I thought I'd be able to run at least 2 of my sets at 5:00 pace but found out that around 5:10 is puke pace and I could only hold that for about 1/4.  After my second repeat I really felt sick and decided to run the final 3 a bit slower.  My form felt OK and it didn't really "hurt" I just felt sick running that fast.

5 x 800's with 400 rest.

2:36, 2:36, 2:39, 2:46, 2:47

Boston Marathon sign up today!! Who's going?  Not me, I don't have a Qualifier :(  But.... my St. George time will qualify me for 2013 and I'll turn 40 1 week before Boston 2013, so that's my new goal.  Sad that I'm looking forward to turning 40.


Nike LunarGlide 3 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

My left hip started out hurting a bit this morning and I thought "oh great, now I did it, I made it this far went and did speed work and broke it again"  after about 1 mile though it loosened up and felt fine the rest of the run so I think I'm OK,  I'll just take it easy for the next couple of days.

Wicked headwind going out to the GG bridge this morning but that was OK cause I knew that meant wicked tailwind coming back.  Held a 6:30 pace on the way back without a whole lot of effort.

12 miles in 1:25:12  7:06 avg pace.

Nike Free Run+ Livestrong Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

16 hour work day, 2 hours of sleep, 45 minutes on the Elliptical.

Elliptical Trainer Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Incredible run this morning,  I'm so ready to go home after 4 weeks on the road but I am going to miss running in this nice cool moist sea level air.  I know I'm boring for running the same route every single day but it's such an awesome run, I'd run 20 miles a day if I lived here I think.   Wanted to get one last run on the bridge in so I ran 1/2 way across until I hit 7.5 stopped and looked at the amazing views of the city and then started back.  The Bridge is incredibly fast, perfect down hill sloop and really fast smooth surface.  I wasn't planning on it but running back on the bridge started off an impromptu tempo run

First 7.5 miles in 53:24 7:07 avg pace

Second 7.5 miles in 46:51 6:14 avg pace

15 miles in 1:40:15

I posted the Garmin map cause I thought it was funny my Garmin thinks I jumped off the bridge.

http://connect.garmin.com/player/114516937

Nike LunarGlide 3 Miles: 15.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 really easy miles just enjoying my last day running in San Fran.  Now I'm sitting at the airport waiting for my 2 hour delayed flight, tt's only 1:30 flight.  If I would have known I had 3 hours to run this morning I would have done a long run today.

10 miles in 1:18:50  7:53 avg pace.

Nike Free Run+ Livestrong Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.008.000.000.0018.00

Today is cutoff day, the last day I told myself I can do anything to improve my performance in St. George.   I'm in as good as shape now as I can possibly be so I'll just have to be satisfied with it, anything I do over the next 2 weeks will only hurt my performance.

When I woke up this morning it was raining pretty hard so I altered my running plan and went to the gym and ran on the treadmill, decided to start with my 9 mile progressive fitness test with HR monitor to see where I was fitness wise.

Much harder effort for 18 miles than I had planned on, but I felt OK and feel OK now, HR stayed manageable the entire time.

I hope all ya'll up in Logan didn't get to soaked today,  looks like some really cool temperatures up there this morning.

 Distance Time Avg Pace
 HR March
 HR Aug
 HR Today
 1 7:01 7:01 135 137 132
 2 13:54 6:53 144 152 143
 3 20:47 6:44 149 155 148
 4 27:23 6:36 152 160 152
 5 33:49 6:26 154 165 156
 6 40:07 6:19 156 169 159
 7 46:18 6:11 157 170 162
 8 52:22 6:04 159 172 163
 9 58:02 5:50 159 173 165
 10 1:04:35 6:37   149
 11 1:11:07 6:32   160
 12 1:17:33 6:26   161
 13 1:23:56 6:23   162
 14 1:30:15 6:19   162
 15 1:36:30 6:15   162
 16 1:42:40 6:10   164
 17 1:48:59 6:19   163
 18 1:54:51 5:52   168
 Total 1:55:00 6:23   156

Looking at my HR's I'm pretty happy with my progress, March is back when I think I was the best shape I have ever been right before my stress fracture, the August HR was measured on Aug 4th, 6 weeks ago 1/2 way through my 12 week build up, I remember feeling depressed how out of shape I had become,  I think I have made very good improvement over the last 6 weeks, not quite optimum performance but not bad at all.

Nike Free Run+ Livestrong Miles: 18.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Treadmill run.

8 Miles in 55:50  7:00 avg pace.  Then I did 10 X 0.1 mile strides with .1 mile jog.  Started at 13.1mph, 13.2, 13.3 ...... 14.0.

10 miles in 1:08:45.

 

I wasted about 1 hour of time at work today making this nifty pace calculator for St. George.  You can download it here and try it out.  Tell excel to enable editing for it to work.  No, it's not a virus.


Nike LunarGlide 3 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Kind of a weird workout today,  I'm really dumb that I don't just wait an extra hour and run outside, it's such perfect running weather, It's not like I have anything better to do, like work ;) 

Anyway, TM run again.  Set the speed to 8 mph and never changed it again,  The first 3 miles I did 1/4 mile off and on toe striking to try and use some of my calf muscles that normally don't get use, after I'd had enough of that I did 3 1 mile hill climbs at 3-5% incline with 1 mile flat in between.  Didn't really want to hurt myself since today was suppose to be an easy day but I did work some different muscles than I'm used to for sure. Hope I don't hurt to bad tomorrow.

Nike Free Run+ Livestrong Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

I hope I don't ever make myself that sick again for at least 1 1/2 weeks.  5 mile warm-up and then 3 x 1miles with 1/2 mile rest.  Actually felt better than when I did my 800's last week,  I probably could have done these faster but didn't really want to puke all over the treadmill.

 Distance Time Avg Pace
  Avg HR
 Max HR
 17:21
 7:21  148 179
 214:25 7:04  146 149
 321:17 6:52  148 151
 427:58
 6:41  153 156
 534:57
 6:59  153 160
 640:23
 5:26  170 177
 6.544:50
 7:55  159 176
 7.550:20
 5:25  172 179
 855:03
 9:26  154 179
 91:00:21
 5:18  172 178
Total
1:00:21 6:42  156 179

I wasted an embarrassing amount of time yesterday putting this Pace Calculator for St. George Together,  I basically wanted to compare a few different things.  First I have the results from a calculator I found online, then I compiled data from actual FRB bloggers results over the past 4 year from some of our favorite bloggers, then I did one based strictly on per mile gradient of the course, and finally used results from Sasha's course tool.  The results are interesting, not sure how useful they are though.  Take a look and tell me what you think.

St. George Pace Calculator comparison.

Just enter your goal time in the box and it will calculate the rest.

 

Saucony Progrid Kinvara Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I haven't swam in quite some time now, a couple of months at least, I almost forgot how.

It took me about 10 laps to get a rhythm down.   32 laps, then a soak in the hot tub, weights and stretching, back to the hot tub, then to the steam room.  I could get used to this taper thing.

Swim Miles: 1.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Great run this morning along Wasatch Blvd, 8 mile out and back.  Perfect morning, perfect temps.  I spent a lot of time just thinking about how amazing it is to be running completely pain free 1 week away from a marathon.  I always just assumed that getting ready for a marathon meant constant pain.  I'm not really sure where I am from a fitness stand point, I've pretty much just spent the last 12 weeks making sure I didn't hurt myself again more than doing fitness structured workouts.  I think I'm in pretty good shape, I feel really good but I'm afraid my goal time may be a bit aggressive. 

8 miles in 59:08  7:23 avg pace

Nike Free Run+ Livestrong Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

Since I've been gone Ryan has been cheating on me with Scott Keate and doing his long Saturday runs with Scott's group.  So this morning he asked if I wanted to join them, I said sure.

Ran down to the corner of Timpanogas Highway and Traverse Mountain (~2 miles) where Ryan picked me up and we drove to the mouth of Provo Canyon, met Scott and his group, there were 8 of us all with at least sub 3:00 goal in mind for St. George next week.  Ran pretty much together up the canyon almost to Vivian park stopped and turned around.  Scott asked if we were up for a 3 mile Tempo run at Marathon pace, 3 of us agreed, I asked what Marathon pace meant he said about 5:50 so I thought that sounded OK.  We ran slow for 1/2 a mile to get to 7 and then took off,  I looked down.  5:20 I said, uh! we're going a bit fast, Ryan and Scott laughed and said ya we kind of are, I backed off, they didn't.  I went 5:34, 5:35, 5:43 for my tempo run, Ryan and Scott gained about 10 seconds per mile on me.  so much for 5:50 pace.  Liars.

13 miles in 1:27:20  6:42 avg pace.

Nike Free Run+ Livestrong Miles: 15.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 52:10  7:27 avg pace. 

Did 5 X 100m strides the last mile just to loosen up.  Feeling pretty good but very anxious. 

Nike LunarGlide 3 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

9 Mile progressive run to analyze fitness one last time.

 Distance Time Avg Pace
 Sept 17 HR
 Today HR
 Max HR
 1 7:01 7:01 132 136 147
 2 13:55 6:54 143 149 153
 3 20:38 6:43 148 151 154
 4 27:14 6:36 152 154 156
 5 33:40 6:26 156 157 159
 6 39:59 6:19 159 160 162
 7 46:10 6:11 162 163 165
 8 52:13 6:03 163 165 166
 9 57:58 5:45 165 167 171
 Total 58:00 6:27153
155
171

Humm, strange.  I actually wasn't expecting that.  My HR was 2 -5 bpm higher than 10 days ago when I did that same run.  Splits were almost identical so I'm not sure what's up.  I've kind of felt maybe a slight cold coming on, I hope it's not an issue.

Nike Free Run+ Livestrong Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

32 laps in the pool in 40 minutes then stretching and light weights. 

Today it was confirmed what I already knew.  All the cool people go to Life Time fitness, I saw Carina there doing "Total Body Workout"

Swim Miles: 1.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the treadmill, threw in 3 x 1/4mile strides at Marathon pace just to see if I really liked marathon pace, Seemed OK.  If nothing terrible happens, like stomach issues or leg cramps I think I'm golden.  Feeling really pretty good,  don't want to jinx myself but I'm not superstitious.

Nike Free Run+ Livestrong Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Swim Miles: 0.30Nike Free Run+ Livestrong Miles: 3.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.2021.0012.008.50258.70
Nike Free Run+ Livestrong Miles: 154.70Nike LunarGlide 3 Miles: 95.00Elliptical Trainer Miles: 16.00Saucony Progrid Kinvara Miles: 9.00Swim Miles: 2.30
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: