| Member Since: Feb 11, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments:
Recent PRs: Mile: 4:42 - Oct 2011 5K: 17:22 - Nov 2011 - Flat/sea level 16:08 - March 2012 - Running of the Leopards 10K: 36:42 - Feb 2012 Short-Term Running Goals: 50 - 400 1:49 - 800 Long-Term Running Goals: 3:59
Personal: I'm like little Ricky Bobby in the backseat of the car jumpin up and down yellin "I wanna go fast!" |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 59.93 | 3.11 | 4.00 | 8.23 | 3.55 | 78.82 |
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| Nike Streak XC Volt Miles: 65.22 | La Sportiva X Country Miles: 4.53 |
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| Night Sleep Time: 117.75 | Nap Time: 0.00 | Total Sleep Time: 117.75 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.51 | 0.00 | 0.00 | 0.00 | 0.00 | 5.51 |
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Easy run up near the U. 40:58/7:26
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| Nike Streak XC Volt Miles: 5.51 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.16 | 0.00 | 0.00 | 0.00 | 0.00 | 4.16 |
| Woke up to a tight right achilles / calf, which took awhile to foam roll and loosen up. Went out for an easy jog with more stretching, rolling and icing after. 34:28 / 8:17
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| Nike Streak XC Volt Miles: 4.16 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.10 |
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After spending the last few days doing extra stretching and yoga to loosen up my legs, I made it .1 miles before my Achilles started hurting. So, I turned and walked home - no point in rushing it. Instead, I went out for a bike ride. I tried to only track when I was actually doing work, and not just flying downhill. 59:36 - 11.27mi with 1200ft of climb.
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| Nike Streak XC Volt Miles: 0.10 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.26 | 0.00 | 0.00 | 0.00 | 0.00 | 5.26 |
| Spurred on by the adrenalin boost from watching the 5000, I tested out my Achilles that has been bothering me. It felt a little tight early on, but quickly loosened up. Thanks to all the stretching, foam rolling, and yoga, my legs felt better than they have in months. Each mile was between 7:25-7:32.
39:11 / 7:27
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| Nike Streak XC Volt Miles: 5.26 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jogged to the park and back to do a pushup/pullup work out. Leg felt good, but I need to keep up the preventative measures. 14:20.43 / 7:10
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| Nike Streak XC Volt Miles: 2.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.54 | 0.00 | 0.00 | 0.00 | 0.00 | 5.54 |
| Easy run up around the U.
39:51.66 / 7:12
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| Nike Streak XC Volt Miles: 5.54 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Nike Streak XC Volt Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.21 | 0.00 | 0.00 | 3.38 | 0.00 | 5.59 |
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Track day: 9x600 w/60s rest. Took extra rest after #8.
- 1:52.83
- 1:48.55
- 1:49.02
- 1:48.04
- 1:54.24
- 1:52.83
- 2:01.47
- 1:58.54
- 1:52.43
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| Nike Streak XC Volt Miles: 5.59 |
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.15 | 0.00 | 0.00 | 0.00 | 1.85 | 5.00 |
| 4x 530m hill reps (80' climb) w/11 sets of stairs (0.5 mi of stair reps)
- 1:45.47
- 1:49.52
- 1:46.68
- 1:40.35
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| Nike Streak XC Volt Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.16 | 0.00 | 0.00 | 0.00 | 0.00 | 4.16 |
| 31:12 / 7:30 |
| Nike Streak XC Volt Miles: 4.16 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Add Comment |
| | Race: |
Building Bridges Blazin Hot 5K (3.11 Miles) 00:18:20, Place overall: 3, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.54 | 3.11 | 0.00 | 0.00 | 0.00 | 5.65 |
| Race down in Dayton. Crashed hard into the wall (figuratively) on mile 2. |
| Nike Streak XC Volt Miles: 5.65 |
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| Night Sleep Time: 12.00 | Nap Time: 0.00 | Total Sleep Time: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.07 | 0.00 | 0.00 | 0.00 | 0.00 | 9.07 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.53 | 0.00 | 4.00 | 0.00 | 0.00 | 4.53 |
| Trail run |
| La Sportiva X Country Miles: 4.53 |
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 1.10 | 1.70 | 7.30 |
| 340m hill w/55' of climb (the largest hill I can find in Ohio), easy jog for a block, 4x65m flat ground sprints (57-60s each), easy jog for a block, push the down hill (10-20s slower than the uphill), easy jog for a block. Lather, rinse, repeat. Uphill times: - 63.78
- 73.57 <--- slacker
- 70.73
- 69.88
- 66.60
- 67.60
- 65.20
- 61.21 <--- FYA
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| Nike Streak XC Volt Miles: 7.30 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.40 | 0.00 | 0.00 | 3.75 | 0.00 | 6.15 |
| 1K repeats w/3-3:30 rest: - 3:20
- 3:10
- 3:09
- 3:09
- 3:08
- 3:15
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| Nike Streak XC Volt Miles: 6.15 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| Went out in 8:00/mi pace came back in 7:20. |
| Nike Streak XC Volt Miles: 6.80 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 59.93 | 3.11 | 4.00 | 8.23 | 3.55 | 78.82 |
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| Nike Streak XC Volt Miles: 65.22 | La Sportiva X Country Miles: 4.53 |
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| Night Sleep Time: 117.75 | Nap Time: 0.00 | Total Sleep Time: 117.75 | |
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