| Member Since: Oct 01, 2007 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: I'm #55 in the picture in the black and white striped singlet.
Favorite PRs:
800 - 1:58 (Summer 2001)
1500 - 4:04 (Winter 2001)
5000 track 14:54 (Summer 2005) 5000 Road 14:52 (Summer 2004, Summer 2005)
10,000 track - 31:13 (Summer 2003)
Half - Marathon - 1:09:08 (Fall 2004)
Marathon - 2:32:13 (Fall 2006)
Other accomplishments: 2 time Cross Country All-Conference in the MWC Conference (Division 3), London Colleges League Cross Country Champion, Bronze Medalist at the 2004 Middlesex County Championships (this would be like having State level Cross Country Championships in the U.S.), All-England at the 2004 BUSA Championships in the 10,000 (sneaking in for 8th place--much less impressive than it sounds), and various road race wins in the St. Louis area including: U-City Memorial Day Run (2002-10K, 2007-5K), Zoo Run 5K (2002, 2004), St. Charles Community College 10K (2003), Flat Five (2002, 2003), Firecracker 5K (2003), Webster Homecoming 5K (2006), Glendale Firehouse 2 mile (2001), and others.... Short-Term Running Goals: On my way back. Injuries and law school have taken their toll, but things are great now. I've been logging mileage trying to build back to the 90s-100s. No specific race goals right now, but I'm trying to race more. I will re-examine in Spring. Long-Term Running Goals: Sub-2:30 Marathon. Personal: I am currently attending Law School at St. Louis University--in my last semester. I am not married, but dating a wonderful girl named Michelle. I love playing piano and acting--in musicals.
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 629.00 | 2.00 | 17.00 | 27.00 | 675.00 |
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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 |
| easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy run |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy run with 8 x 1:00 at 5K pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy distance run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| "Up-tempo" easy day. With strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
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4xArt Hill with 2:00 recovery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long-ish day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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First "long" run in a while. Wiped me out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
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6xArt Hill with 2:00 recovery.
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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 |
| very easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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long run before leaving town. Felt good.
Fast-ish finish. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8 x 1:00 (or so) at 3K pace. |
| | 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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day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
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easy morning run of 6 miles
second run of 7 miles turned into an impromptu tempo. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 8 x Art Hill w/ 2:00 recovery. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 2.00 | 14.00 |
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easy 5 mile morning run.
9 in the afternoon with 8 x 1:30 at 3K pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| first 2 hour run in a while. Beat me up a bit, but was strong in the last few miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
| 12 x Art Hill with 2:00 recovery. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
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easy run that moved faster at the end. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 2.00 | 13.00 |
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easy 6 mile morning run.
7 in the evening with 8 x 1:00 at 3K pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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9 in the morning
5 in the evening with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 2 hour long run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| easy run with strides. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| 15 x Art Hill w/ 2:00 recovery. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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5 easy AM
8 easy PM | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| 8 x 2:00 at Threshold (maybe a bit faster....) w/ 2:00 recovery. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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long run today instead of Sunday because I will be busy.
Felt strong in the middle miles, decent at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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easy recovery run.
legs happy! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
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easy 13 with strides at the end.
Felt sluggish at the beginning, but decent at the end. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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mostly easy miles.
Started at a sluggish pace, and picked it up for the 2nd half.
Ended in Laumier Park running on a trail in the dark. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 3.00 | 16.00 |
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5 easy in the AM....felt pretty good.
PM: 1+ warm up.
18 x Whitecliffe Hill
72.2 interval, 2:18 recovery
71.8, 2:18
69.9, 2:20
69.3, 2:14
68.1, 2:14
68.2, 2:14
68.4, 2:10
68.4, 2:12
67.8, 2:12
69.8, 2:12
66.8, 2:13
67.4, 2:10
67.0, 2:13
66.8, 2:13
66.6, 2:12
66.6, 2:12
64.7, 2:12
58.7
1 mile cool down. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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easy 4.5 am run.
easy 9.5 pm run.
Felt pretty good after yesterday's workout. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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easy run.
Felt pretty good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.00 | 0.00 | 14.00 |
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5 easy AM---felt very sluggish
9 PM w/ 10 x 90 sec @ approx 10 mile race pace...2 min recovery jog.
Again, I felt very sluggish. A bit of IT band pain.
Tough week. Big final paper due for my legal research class, Michelle is back in town and I want to spend time with her, and my play was performed this weekend. Still didn't miss a run though, so I'm pleased with it all. Now I need to stop wasting time posting here and finish my paper. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
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Long run. Started slow and a bit tight from yesterday.
Hit a groove at about 12 or so....
Cool-down for the last 2 miles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
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mostly easy run with strides at the end.
Felt sluggish for most of the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy 10 miles.
I am slow today and a little achy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
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Started easy. Rain and wind hit really bad about halfway through.
Last mile or so was up-tempo. |
| | Race: |
Kirkwood Turkey Trot (6 Miles) 00:32:30, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.00 | 11.00 |
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Easy 3 mile warm-up. Felt ok.
Race stated late due to bad course management (3 milers finishing where 6 milers were starting)
Course was fairly tough with 3 significant uphills, and rolling hills for most of the rest of the way, and the wind was fairly tough--especially in the last mile and a half which were directly into the wind.
First mile was at 5:15 and I was in about 6th--I was in about 10th at the 3/4 mile mark.
Second mile was 5:15 also and I was in 3rd.
Third mile was 5:20 and I was in 2nd.
I did not get the mile splits on the last 3 miles because my hands were too cold to operate the watch, but I know the 4th and 6th miles were slower due to the course.
Winner was in about 31:00.
2 mile cool-down.
Right leg was tight and had a bit of pain in the IT band and this morning I'm still feeling it. Will probably get out later today for an easy run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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easy post-race day run.
Beginning of a 4 day "down" period before the marathon buildup begins.
Felt sore, but better after the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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easy miles. 3rd of 4 days in the "down period"
Felt better, but still a bit sore in the IT band.
Another "easy" day tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 miles.
Some pain in the IT and calf area. Good stretch afterwards....
Hopefully it will be more loose tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
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20 min warm-up
20 min "easy" tempo run. Leg bothered by IT and calf problems.
25 min cool down. Leg still bothered.
Good stretch afterwards. Think I've localized where the problem.....we'll see tomorrow.
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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 |
| Plan was for longer, but the leg was really bothering me, so I cut the run short rather than limp around for another couple miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Did a pool workout and easy treadmill miles. A bit better than yesterday. |
| | 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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Injured knee. At Michelle's house and heard a rather loud pop in the knee area. At first, the knee felt good and even loose, but as the night went on, it became extremely painful--so much so that I was leaning on Michelle while walking. Anyway, I went to the doctor on Saturday (I go to church with an ortho) and he surmised that I probably slid the knee cap out of "place" The prognosis was no running until after finals (which is when I needed to run the most).
Anyway, here I am two weeks later and finals are done. Knee is feeling better. Calves are a bit sore, but I can get through that. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles to re-test the legs. Felt decent. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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easy miles. Calves still pretty tight, but getting better. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Felt decent. Calves still a bit tender, but they're coming around.
A few short strides today felt ok. Still have to take it slow, but things are getting there. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles. Felt pretty good. Still getting better. |
| | 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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day off. Travelling to KC for family Christmas. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles the day after travelling back from Kansas City. Felt decent, but still a bit tenative--also there was some pain in the right upper calf (almost in the back of the knee), but nothing too worrying...hopefully. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles--4 w/ Mr. Ruf. Felt OK. Still some pain in the upper calf, but we're getting better. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy miles. Felt ok, but the upper calf issues persist a bit. Merry Christmas to all! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy miles. Felt so-so. Upper calf/knee pain still not 100% gone. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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First full loop of Forest Park since the injury. Felt good!
Best run to date. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
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Just kidding about the day off!!
5 easy with about a mile and a half of impromptu tempo at the end. Felt decent. Doing some good stretching as I type this blog entry. Hopefully a good sign for things to come with the knee/calf stuff. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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First run at an hour since the injury. This was a good day. Lower back was achy, but the calves and knee was pretty good. I even landed wrong once and turned the knee in a manner similar to the motion that injured the knee and it didn't bother me too much. Hopefully there is more good news tomorrow. Also, my sister Holly and her dog Max are my two favorite people in the world. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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Just had time to fit in a run.
Hit 2 tempo miles in the middle--felt decent.
Legs a bit achy.....need more time to stretch!!
HAPPY NEW YEAR TO ALL!!! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 629.00 | 2.00 | 17.00 | 27.00 | 675.00 |
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