| Location: South Hill,VA,United States Member Since: Oct 23, 1983 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
1 Mile - 4:54 (16 yrs.) - 1986
2 Mile - 10:49 (16 yrs.) - 1986
5K - 16:44 (16 yrs.) - 1986
8K - 30:32 (16 yrs.) - 1986
5K - 19:36 (37 yrs.) - 2008
8K - 33:29 (36 yrs.) - 2006
10K - 42:38 (38 yrs.) - 2008 13.1 - 1:38:53 (38 yrs.) - 2008 26.2 - 3:31:26 (38 yrs.) - 2008
Short-Term Running Goals:
Train consistently and smart. Run some local races and hope to lower PR's every once in awhile. Long-Term Running Goals:
I would love to see a 5:XX for a mile just one more time. Go under 20 in a 5K. And a sub 40 for a 10K. Personal: Born in 1970. Grew up in Richmond, Virginia. Ran high school track and cross country. Also lived in the Outer Banks of North Carolina for a few years. Now living in South Hill, Virginia. Married since 1995 and have two children. Have been a police officer since 1994. Look for me on Twitter and FaceBook Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 31.24 | 0.00 | 0.00 | 0.00 | 34.75 | 65.99 |
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| Saucony Grid Shadow 11 Miles: 17.73 | Asics Gel - Fortitude 3 Miles: 16.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Set out for 3. Calf began to tighten, so stopped at 2. 2.00 miles - 17:17 - 8:38 avg. |
| Saucony Grid Shadow 11 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.62 | 0.00 | 0.00 | 0.00 | 0.00 | 1.62 |
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1.62 miles - 19:27 - 12:02 avg. - - AZ & SZ Drizzly when we started. Downpour before we finished. Ashleigh's first run in the rain. She said it was fun !!
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| Saucony Grid Shadow 11 Miles: 1.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Goose Egg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.11 | 0.00 | 0.00 | 0.00 | 3.00 | 6.11 |
| Treadmill - 3.11 miles - 27:50 - 8:56 avg. Elliptical - 30:00 - 3 mile run equivalent |
| Saucony Grid Shadow 11 Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.52 | 0.00 | 0.00 | 0.00 | 0.00 | 2.52 |
| Storms were closing in, I figured I had time for a 3 mile run. But I was wrong. Only a couple hundred yards from my house I was able to see the horizon better without trees blocking the view. Saw sharp bolt of lightning. Decided then to just go hard and go as far as I could before I stopped for the storm. I cut off the last 1/2 mile. Lots of lightning. Leg did well, but cardio was strained.  |
| Asics Gel - Fortitude 3 Miles: 2.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Decided to go for 4 tonight. Made a conscious effort to stay near 9:00 pace. A little quick on the first mile, but I could live with it. Had no clue my pace went the way it did for the second mile. Too fast. Back it up a little on the third mile. But still faster than I should be pushing the leg right now. Then just said the heck with it and cruised on the last mile. Leg was fine on the run. But now it is hurting 2 hours later. Very tender when walking. Elliptical tomorrow .. yippy ..  |
| Saucony Grid Shadow 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Left knee may have a bit of tendonitis and my right shin is tender. But my calf feels fine. The joys and PAINS of running. Elliptical - 40:00 - 4 mile run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Whew ! I don't know about it making me any stronger, but at least tonight's run did not kill me. But it was close. I was so drained at the end. Thought about stopping many times over the last two miles. It was hot and it was humid. The gnats were thick in the air, and the bats were flying low tonight. When I looked in the mirror so many gnats were stuck to my skin. The multitude of tacos in my belly that my wonderful wife had cooked for dinner did not help much either. But I was happy to see that I did a negative split for the 2nd half of the run. 1st 3.1 - 27:20 / 2nd 3.1 - 26:41 - That's good for -39 seconds.  |
| Asics Gel - Fortitude 3 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| Got off from work this afternoon and it was 212ºf outside. Okay, okay with the Heat Index it was only about half that. Between 103ºf - 105ºf. So I went to the gym. Pushed things more today. Fastest I have been since coming back. Leg was good, cardio bad. It was certainly a sweatfest going on. Walked around for about 3 minutes afterwards, then used the elliptical. I was exhausted when all was done. Treadmill - 4 miles - 8:00, 7:30, 7:00, 8:00 - 30:30 - 7:38 avg. Elliptical - 20:00 - 2 mile run equivalent |
| Saucony Grid Shadow 11 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Uh-oh that little twinge in my knee was hurting a lot more today. Taking ibuprofen and icing it. Still hot out, and I did not need to run on the road with this knee hurting so I ellipticaled. The good news is the calf has not hurt in about 2 weeks !!! Elliptical - 40:00 - 4 mile run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Took the 1st mile easy, then the plan was to see if I could run the next 2 miles at 8:00 pace. Just wanted to see if I could. 2nd mile split was 15 seconds faster than I had planned. Tried to maintain pace the next mile. I would have sworn I slowed by at least 10 - 20 seconds. Turns out it was only a few thousandths of a second slower. Very easy recovery pace for the last mile.  |
| Asics Gel - Fortitude 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Elliptical - 40:00 - 4 mile run equivalent | |
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| | Race: |
Alumni v. The Current Team (3.11 Miles) 00:24:12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.79 | 0.00 | 0.00 | 0.00 | 0.00 | 3.79 |
| Making this entry 8 days later ... better late than never I suppose. For the past 5 or 6 years my old high school cross country team has held an Alumni v. The Current Team race. This was the 3rd time I was able to make it. Only four other people from my years were there. The rest were recent grads. It was great seeing some old faces again. I have trained so little since March. I was nervous about even running in the first place. Calf has been good for a few weeks now, but now my knee is bugging me. I know the reason. Too much too soon. Normally I would have backed off, but I wanted to get in as much training in a short time to be able run this. Slight warm-up. Knee hurt the entire time. Race went as expected. Every high schooler took off like rockets. I hung on with a couple alumni and beat a few of the girls and JV boys. Surprised I could go under 8:00 pace. Knee stopped hurting 1 mile into it. But over the next couple of days it stiffened to the point I had to make a visit to the doctor. We both agreed it was just very inflamed, but if it did not get better with rest then come back for another exam. He gave me several free samples of Celebrex. It has felt better with the rest, but still has some twinges even when walking normally. Looking forward to when I can begin training again.
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| Asics Gel - Fortitude 3 Miles: 3.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Knee still has twinges even while walking normally. Wanted to test it though. More tender than it had been afterwards. Looks like it needs more time. Time to channel my inner aquaman and start swimming again. Elliptical - 60:00 - 6 mile run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.02 | 4.02 |
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Knee was no worse in the morning than it had been the day before. It was about the same. Just some slight twinging when walking normally. Today I went to the pool for a swim workout. Been a long time since I did this regularly so it was not easy, especially for my arms. Swam 1800 yards free. Then used to the elliptical for 30 minutes. Swim - 1800 yards (1.02 miles) - free - 34:45 Elliptical - 30:00 - 3 mile run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.02 | 1.02 |
| Back to the pool today for more swimming. Arms a little sore and tired. 1000 yards - free - 18:45 800 yards - 200 breast / 100 free - x2, 200 breast - 17:19 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.57 | 3.57 |
| Swimming again. Already bored with it after only 3 days. Then used the elliptical. Swim - 1000 yards - free/breast, alternate every 100 yards - 19:40 Elliptical - 30:00 - 3 mile run equivalent | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.57 | 2.57 |
| Swim - 1000 yards - 100 free/breast - alternate every 100 - 19:31 Elliptical - 20:00 - 2 mile run equivalent Both my wife and I met at the gym today. Neither felt like going and said the only reason we did was because of the other. Glad we went. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.57 | 0.57 |
| Swim - 1000 yards - 100 free/breast - alternate every 100 - 19:22.65 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 31.24 | 0.00 | 0.00 | 0.00 | 34.75 | 65.99 |
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| Saucony Grid Shadow 11 Miles: 17.73 | Asics Gel - Fortitude 3 Miles: 16.51 |
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