| 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 | 45.96 | 0.00 | 0.00 | 0.00 | 0.00 | 45.96 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.02 | 0.00 | 0.00 | 0.00 | 0.00 | 8.02 |
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Went out for 8 today. About 3.5 miles in I realized I was feeling pretty good. The pace seemed controlled, the breathing was good, and the legs felt fine. Well there is still that twinge of something in my left femur/quad area. I wonder if it will ever go away. Hopefully it just does not get worse. My split on mile 7 was a little fast. It just happened. Of course then I tried to hold it on the last mile. I could feel the extra effort then. I need to just keep plugging along, getting in the miles with slower paces. One day the legs will be ready to try more, but for now I will take anything I can get.
8.02 - 8:08, 8:01, 7:56, 7:50, 7:54, 7:56, 7:39, 7:36, :10 - 1:03:15 - 7:53 avg. |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
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Had no urge to get out the door today and run, and I am not sure why. Probably because tonight starts my week of working Midnight's...which I really hate. Tomorrow will most likely be a rest day as my body will be out of whack from the sleep disruption. Then I will try to adjust and get some miles in Wednesday. But going back to today, I made myself go. I wanted to get in 8 but figured 6 would be ok. No set route just ran along and let the Garmin keep up with the miles. After 4 miles I knew I could do at least 6. The at 5 I decided instead of turning towards home I would keep going another mile. So I ended up with 8 in the end. I also found myself running a little faster. I think it is because I thought I might stop earlier than I expected and figured I would make the most out of what I did.
8.05 - 7:54, 7:49, 7:46, 7:57, 7:43, 7:46, 7:39, 7:34, :24 - 1:02:35 - 7:46 avg. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.39 | 0.00 | 0.00 | 0.00 | 0.00 | 8.39 |
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Usually after working the 1st Midnight I do not feel like running at all. But I slept in longer than normal today and it helped me gain and extra 1.5 hours of sleep. Then I took my daughter to her dance class. After getting home and everyone going to bed I decided to go out. For the 1st time in a long time my legs felt great. My house in on top of small hill. I usually warm up by running down it about .1 miles and then walking up the other side which is another .1 mile. Something about starting a run uphill has always bothered me. Anyway, I could tell right away on my mini warm up the legs had a bounce and no signs of any pains. The left leg twinged from time to time in the later miles, but other than that it was a good run. I also felt rushed towards the end as well. I had to come home and shower then get to work.
8.39 - 8:06, 7:50, 8:03, 7:59, 8:00, 7:53, 7:51, 7:49, 3:01 - 1:06:36 - 7:56 avg. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
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Ow ! Ow ! Ow !
I got my flu shot this morning when I got off from work. It hurt. And it still hurts hours later. I hate shots.
Woke up earlier today and could not fall back asleep. Waited a little over an hour and went for my run. I was trying to keep it easy and not go sub 8:00 per mile. Still did so a couple of times, but I could tell this was an easier pace for me. Legs still feeling good this week. The new shoes must be helping more than I realized.
8.05 - 8:17, 8:13, 8:10, 8:06, 7:56, 7:57, 8:12, 7:59, :27 - 1:05:20 - 8:06 avg. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.34 | 0.00 | 0.00 | 0.00 | 0.00 | 5.34 |
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Today was the 8th day of running without a day off. Over the last 7 days I had put in a little over 59 miles. Which is much more than I have ever done. But even so the legs still feel good. But I still need to be careful in over doing it to fast too soon. Still ran today though. I decided it would be a shorter run. After the 1st mile for some reason I decided I would run the next 3 fast, and see what kind of pace I could hold. I guess this is a tempo run, but not sure the exact definition of a tempo. Recovered the last mile. On the 3 miles, splits were consistent with one another and just a little slower than my pace on my 10K last month. The last mile had 2 small hills which made the split slower, but I think the effort was about the same as the previous 2.
Tomorrow will be a rest day.
5.34 - 8:22, 7:13, 7:09, 7:17, 8:38, 2:44 - 41:26 - 7:45 avg. |
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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 |
| A planned day off and an extra hour of sleep. In the last 8 days I put in 64 miles. That is the most in a row for me. And the legs feel pretty good considering. I am happy with that. |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 8.11 | 0.00 | 0.00 | 0.00 | 0.00 | 8.11 |
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One day of no running = 48 hours of rest. That is some weird math. Must be the same as my schedule showing a day off on the same day I have already worked 8 hours on Midnight shift.
Ran 8, and on the last 4 tried to catch the 8:00 guy. Got him good over tha last 2 miles.
8.11 - 8:22, 8:11, 8:04, 7:58, 7:55, 7:50, 7:40, 7:38, 1:02 - 1:04:43 - 7:58 avg. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 45.96 | 0.00 | 0.00 | 0.00 | 0.00 | 45.96 |
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