| 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 | | 22.24 | 0.00 | 0.00 | 0.00 | 24.99 | 47.23 |
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| Asics Gel - Fortitude 3 Miles: 12.00 | Saucony Grid Shadow 11 Miles: 10.24 |
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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 |
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| 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 | 3.14 | 3.14 |
| Swim - 250 yards free 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 | | 3.12 | 0.00 | 0.00 | 0.00 | 0.00 | 3.12 |
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| Saucony Grid Shadow 11 Miles: 3.12 |
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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 | 1.13 | 1.13 |
| Swim - 1000 free - 17:46.01 1000 free/breast mix - alternate every 100 yards - 19:37.14 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.62 | 3.62 |
| Swim - 1100 free - 19:28.36 |
| Asics Gel - Fortitude 3 Miles: 3.00 |
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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 | 4.57 | 4.57 |
| Swim - 1000 yards - free/breast mix - alternate every 100 - 18:22.47 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 |
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| 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 | 5.68 | 5.68 |
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Swim - 1000 free - 18:09.35 200 - free/breast - 4:15:22 Elliptical - 50:00 - 5 mile run equivalent
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Asics Gel - Fortitude 3 Miles: 5.00 |
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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 | 1.02 | 1.02 |
| 1 mile swim today. Felt good. I'll have to go back and look, but I think it is a PR for this year. Still almost 2 minutes from my all-time best. 1800 yards - freestyle - 31:56.46 | |
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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 | 4.13 | 4.13 |
| Happy Columbus Day fellow bloggers. My wife and I were both off from work today. She made me help her clean the house. We also went to eat lunch with my daughter at school. After lunch I went to the gym. Swam 2000 yards. Kept the pace and effort easy to medium. Then used the elliptical for 30 minutes. Swim - 2000 yards - free/breast mix - alternate every 100 - 38:30.48 Negative split the last 1000 yards by 15.56 seconds. 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 | | 3.12 | 0.00 | 0.00 | 0.00 | 1.13 | 4.25 |
| Swim: Totals - 1800 yards - 33:40.83 1000 yards - free/breast mix - alternate every 100 - 19:01.22 4x100 yards I.M. - 1:44.88, 1:41.83, 1:42.82, 1:38.01 200 yards - free - 3:35.08 200 yards - breast - 4:16.99 Run: |
| Saucony Grid Shadow 11 Miles: 3.12 |
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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 |
| Swim - 1000 yards - free/breast mix - alternate every 100 - 18:54.84 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 | | 22.24 | 0.00 | 0.00 | 0.00 | 24.99 | 47.23 |
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| Asics Gel - Fortitude 3 Miles: 12.00 | Saucony Grid Shadow 11 Miles: 10.24 |
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