| Location: Dallas,Tx,USA Member Since: Nov 09, 2009 Gender: Female Goal Type: Boston Qualifier Running Accomplishments: San Diego Marathon finisher 2004, 2005
San Francisco Marathon finisher 2006, 2008, 2009, 2010, 2011, 2012
Santa Rosa Marathon 2013, 2015
PR Santa Rosa Marathon 2013 4:01:13
Short-Term Running Goals: 2010 San Francisco Marathon DONE 4:05:36
2011 Boston Marathon DONE 4:21
2011 San Francisco Marathon DONE
2012 San Francisco Marathon BREAK 4 hour barrier...not quite 4:02:35
2014 Santa Rosa Marathon 4:01:13
2014 Break 4 hour barrier in the Boston Marathon 2014! Long-Term Running Goals: Qualify for the Boston Marathon
DONE 4:05:36 San Francisco Marathon 2010
Qualify for Boston again (now need 4:10:00) DONE!!! Ran a 4:01:13 in the Santa Rosa Marathon August 25, 2013!
Break 4 hour barrier... 2015??? Personal: I'm married to a wonderful Dutch husband and have 2 girls. I live and work in West Africa and am home in the states every summer and run the San Francisco Marathon. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Hoka 1 Lifetime Miles: | 16.47 | | Brooks Ghost Lifetime Miles: | 35.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1316.17 | 179.60 | 61.76 | 15.50 | 1573.03 |
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| Brooks Adrenaline GTS 9 Miles: 18.34 | Brooks Adren GTS Spr 2010 Miles: 778.23 | Brooks Adren GTS Summer 2010 Miles: 663.04 | Brooks Adren 2010 WIDE Miles: 100.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| time 2:13
avg 10:09
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| Brooks Adrenaline GTS 9 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| Bridge + route |
| Brooks Adrenaline GTS 9 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.97 | 0.00 | 0.00 | 0.00 | 6.97 |
| Bridge + Univ Hill Ver 2 distance 6.97 miles time: 1:04 avg: 9:18
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| Brooks Adren GTS Spr 2010 Miles: 6.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| ~8:30 per mile |
| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| ~9:00 per mile |
| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| |
| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.73 | 0.00 | 0.00 | 0.00 | 10.73 |
| time: 1:42:09 avg: 9:31.20
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| Brooks Adren GTS Spr 2010 Miles: 10.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| time: 46:41 avg: 8:54.54
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| time: 47.26 avg: 9:03.13
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.46 | 0.00 | 0.00 | 0.00 | 3.46 |
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Hill workout 3.26 miles 41:41 avg: 12.02.18
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| Brooks Adren GTS Spr 2010 Miles: 3.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.97 | 0.00 | 0.00 | 5.97 |
| time: 51.58 distance: 5.97 avg: 8:42.28
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| Brooks Adren GTS Spr 2010 Miles: 5.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.80 | 0.00 | 0.00 | 8.80 |
| 2 times bridge route 8.8 miles time: 1:21.44 avg mile: 9:17.27
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| Brooks Adren GTS Spr 2010 Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.24 | 0.00 | 0.00 | 0.00 | 1.24 |
| 2K race time: 9:50 avg mile: 7:54.76
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| Brooks Adren GTS Spr 2010 Miles: 1.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.46 | 0.00 | 0.00 | 0.00 | 3.46 |
| hill work out |
| Brooks Adren GTS Spr 2010 Miles: 3.46 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| was planning on going further, but was very tired today. Maybe tomorrow.... |
| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| |
| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.06 | 0.00 | 0.00 | 0.00 | 11.06 |
| nice easy run time: 1:47.07 11.06 miles avg: 9:41.10
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| Brooks Adren GTS Spr 2010 Miles: 11.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.85 | 0.00 | 0.00 | 3.85 |
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marathon pace...ran too fast! time: 34.09 avg: 8:52
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| Brooks Adren GTS Spr 2010 Miles: 3.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.66 | 0.00 | 3.66 |
| hill repeats 4 x approx. 200 meter hill time: 31:19
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| Brooks Adren GTS Spr 2010 Miles: 3.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Brooks Adren GTS Spr 2010 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
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nice easy run today. 5.24 miles time: 47:53 avg: 9:08 that's still a bit under marathon pace and we didn't take walk breaks.
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
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ran 4 hard miles to try to get a prediction of marathon finish at current condition. Mile 1: 7:25.90 Mile 2: 7:33.64 Mile 3: 7:32.64 Mile 4: 7:34.67 current marathon pace: 9:40.27 GOAL: 9:20
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| Brooks Adren GTS Spr 2010 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Marathon pace miles: Total time: 47:14:70
Mile 1: 10:12:52 Mile 2: 9:24:36 Mile 3: 9:00:74 Mile 4: 9:25:44 Mile 5: 9:11.64 AVERAGE: 9:26.94 current condition goal: 9:40 GOAL: 9:20
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| Brooks Adren GTS Spr 2010 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| Hill workout did 4 x 200 meter hill
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| Brooks Adren GTS Spr 2010 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
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time: 47:53
per mile: 9:08
no walk breaks |
| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.96 | 0.00 | 0.00 | 0.00 | 10.96 |
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on the road to Guinea
time: 1:50:37
per mile: 10:05.57
4/1 run/walk |
| Brooks Adren GTS Spr 2010 Miles: 10.96 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
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Marathon pace 55 min 33 sec Mile 1 warm up 10.31 Mile 2: 8.36 Mile 3: 9:03 Mile 4: 9:07 Mile 5: 9:04 Mile 6: 9:10 avg marathon pace: 9:15:50 (including warm up mile) avg marathon pace w/o warm up: 9:00:40 goal pace for 4 hour 5 minute marathon: 9:20
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| Brooks Adren GTS Spr 2010 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.20 | 0.00 | 4.20 |
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hill workout...5 approx. 200 meter repeats |
| Brooks Adren GTS Spr 2010 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| time: 47:47 avg: 9:07
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.18 | 0.00 | 0.00 | 0.00 | 13.18 |
| distance: 13.18 time: 2:16:50 avg: 10:22.91
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| Brooks Adren GTS Spr 2010 Miles: 13.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| mile 1 - 10:42 mile 2 - 9:15 mile 3 - 8:46 mile 4 - 9:16 overall time: 46:48
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| Brooks Adren GTS Spr 2010 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.97 | 0.00 | 0.00 | 0.00 | 5.97 |
| added the hill route in time: 52:29 avg: 8:47
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| Brooks Adren GTS Spr 2010 Miles: 5.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
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ran 5 miracle miles today
mile 1: 7:17 mile 2: 7:22 mile 3: 7:21 mile 4: 7:16 mile 5: 7:20 predicted mile pace for marathon: 9:26 (4:07:09)
goal marathon pace: 9:15 (4:02:21) 9:10 (4:00:10)
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| Brooks Adren GTS Spr 2010 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| bridge route...very slow today |
| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Did 4 miles at race pace. Target 9:26 mile 1: 10:28
mile 2: 9:44
mile 3: 9:35
mile 4: 8:43 avg: 9:37.50
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| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| hill work out 5 repeats of about 200 meters |
| Brooks Adren GTS Spr 2010 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| was tired and went easy |
| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| went 15 miles and it took 2 hr and 30 min mile avg: 10:00
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| Brooks Adren GTS Spr 2010 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| marathon pace 4 miles mile 1: 9:17:14
mile 2: 9:04:64
mile 3: 9:15:41
mile 4: 8:48:60 total time: 36:25:79 avg: 9:06:34.75
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| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| time: 48:04 avg: 9:10:38
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| |
| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles in 2h and 56 minutes felt good. Better than last week pace: 10:21.76
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| Brooks Adren GTS Spr 2010 Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| tired today. not fully recovered from Sat run. |
| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles at marathon pace mile 1: 8:42.14
mile 2: 9:14.81
mile 3: 8:59.60
mile 4: 9:00.84
mile 5: 8:37.79 overall time: 44:35.18 average: 8:55.04
goal pace: 9:10
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| Brooks Adren GTS Spr 2010 Miles: 5.00 |
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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 |
| Hillary flying out to Germany tonight so went only 3 miles easy |
| Brooks Adren GTS Spr 2010 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| |
| Brooks Adren GTS Spr 2010 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.64 | 0.00 | 0.00 | 0.00 | 8.64 |
| Went easy...no walk breaks time: 1:26.16 avg: 9:59.07
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| Brooks Adren GTS Spr 2010 Miles: 8.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.64 | 0.00 | 0.00 | 0.00 | 8.64 |
| time: 1:27.15 avg: 10:05.90
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| Brooks Adren GTS Spr 2010 Miles: 8.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.64 | 0.00 | 0.00 | 0.00 | 8.64 |
| time: 1:28.44 avg: 10:16.20
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| Brooks Adren GTS Spr 2010 Miles: 8.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.64 | 0.00 | 0.00 | 0.00 | 8.64 |
| time: 1:29:35 avg: 10:22.11
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| Brooks Adren GTS Spr 2010 Miles: 8.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.88 | 0.00 | 6.00 | 0.00 | 8.88 |
| warmed up 2.88 ran 6x1mile...30 seconds under race pace with 4 min run and 30 sec walk break mile 1: 8:12
mile 2: 8:38
mile 3: 8:25
mile 4: 8:15
mile 5: 8:08
mile 6: 8:20
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| Brooks Adren GTS Spr 2010 Miles: 8.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.88 | 0.00 | 0.00 | 4.88 |
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marathon pace pace 2.88 miles: 9:54.10 (SLOW ugh)
next mile: 9:55 last mile: 9:23 all on the slow slide this morning...guess I was tired
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| Brooks Adren GTS Spr 2010 Miles: 4.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.76 | 0.00 | 0.00 | 0.00 | 5.76 |
| 55:02 pace: 9:33
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| Brooks Adren GTS Spr 2010 Miles: 5.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| bridge route not feeling well...sore throat will rest thurs and fri sat will put in a 20 miler...that's the plan anyway
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| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| good run today. Wasn't sure how I was going to do as I was sick Thursday and Friday. But, made it OK and it even RAINED!!! What a blessing that was. So, went 20 miles and it too us 3:30:27 avg: 10:31:35
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| Brooks Adren GTS Spr 2010 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| was still stiff from Sat's 20 miler so really took it easy today. Will rest tomorrow. |
| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| felt much better this morning but still not fully recovered from the 20 miler. time: 51:28.92 mile avg: 9:49
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.91 | 0.00 | 0.00 | 0.00 | 5.91 |
| did bridge plus university hill route. 5.91 miles 56.16 time avg: 9:31
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| Brooks Adren GTS Spr 2010 Miles: 5.91 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| Brooks Adren GTS Spr 2010 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In Guinea. Long 2 days in the car. Tired and it's humid here! 3 easy miles |
| Brooks Adren GTS Spr 2010 Miles: 3.00 |
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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 |
| |
| Brooks Adren GTS Spr 2010 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 4 miles of hill repeats...only option for running in the interior where we were at! |
| Brooks Adren GTS Spr 2010 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| hill repeats |
| Brooks Adren GTS Spr 2010 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| hill repeats |
| Brooks Adren GTS Spr 2010 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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did 8 x 1 mile repeats. Boy could I tell I haven't done consistent running for 2 weeks! 1 - 9:16
2 - 8:22
3 & 4 - 17:41
5 - 8:16 6 - 8:43 7 - 8:25 8 - 8:29 9 - 8:34
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| Brooks Adren GTS Spr 2010 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| time 40.59 pace: 9:27.90
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| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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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 |
| walked 3 miles |
| Brooks Adren GTS Spr 2010 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| felt better today, not so tired 50.23 pace: 9:36.91
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| Brooks Adren GTS Spr 2010 Miles: 5.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.99 | 0.00 | 0.00 | 0.00 | 5.99 |
| Great run. Time: 55:09 per mile: 9:12.30
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| Brooks Adren GTS Spr 2010 Miles: 5.99 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.08 | 0.00 | 0.00 | 0.00 | 23.08 |
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ugh. Rough day for the long run. Started nice and early, but it was warm and humid. Last 5 miles I just ran out of steam. Also wasn't able to regularly get water so I'm sure that didn't help. Time: 4h25m54s per mile pace: 11:31.25
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| Brooks Adren GTS Spr 2010 Miles: 23.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
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legs were quite tired today. Took it easy.
Time: 46.37 ... walked the last 1/3 of a mile
per mile:10:45 |
| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| another easy day. No partner today. time: 43:34 per mile: 10:53
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| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.99 | 0.00 | 0.00 | 0.00 | 5.99 |
| felt much better today. Ran at 4:45am. 87 out with 83% humidity. Perpetual sweating! time: 58:29 AP: 9:45
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| Brooks Adren GTS Spr 2010 Miles: 5.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.76 | 0.00 | 0.00 | 0.00 | 5.76 |
| AZAR Loop run Loop 1 AP: 10:39 Loop 2 AP: 10:01 Ran at 4:30am temp: 92 F humidity: 79%
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| Brooks Adren GTS Spr 2010 Miles: 5.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| good work out. 10 x 1 mile repeats shooting for 30 seconds under marathon pace. MP: 9:00 - 9:15 1 - 9:20 2 - 9:10 3 - 8:46 4 - 8:33 5 - 8:36 6 - 8:27
7 - 8:32 8 - 8:29 9 - 8:41 10 - 8:24
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| Brooks Adren GTS Spr 2010 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.33 | 0.00 | 0.00 | 0.00 | 8.33 |
|
rough morning. After warming up nice a slow for 2 miles, my right calf muscle started to pull. I continued on and finished the run, walking the last 1/2 mile or so and it's obvious that I need to take hopefully only a couple days break. I iced my calf a couple times today and that seemed to help. Hopefully tomorrow after a day of rest it will be better by Wed....en verra...
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| Brooks Adren GTS Spr 2010 Miles: 8.33 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| Was able to run nice and easy this morning. Warmed up walking for about 1/2 a mile to see how the calf felt and then jogged easy for about 4 miles. Last 1/2 mile walked to cool down. Felt much better but still slightly pulled. Will put in a few more miles tomorrow and see how it goes.
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| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| run felt pretty good this morning. First 5 miles my calf felt fine but felt it start to pull just a twinge, so decided to not push it and walk the last mile.
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| Brooks Adren GTS Spr 2010 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 6.00 | 8.50 |
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Ran 6 x 1 mile repeats HARD. w.u. 1 mile. c.d. walked for about 10 minutes. 7:39, 7:27, 7:36, 7:40, 7:28, 7:29 predicted marathon pace: 9:41 predicted finish: 4:13:42 target pace 9:15 target finish 4:05 Have some work to do. Might have slowed down a bit just because it's quite warm and humid. Just wears on me. I pushed hard on every mile and walked about 5 minutes in between each mile. Next weekend will be a 26 miler. Boy am I thankful for a runny partner who pushes me!
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| Brooks Adren GTS Spr 2010 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.33 | 4.00 | 0.00 | 0.00 | 10.33 |
| started out this morning with 6 easy miles: 10:41, 10:24, 10:20, 10:11, 10:06, 9:52 4 miles MP: avg: 9:21 calf feels lots better. Still a bit stiff at the beginning, but fine after warming up. I think it will be fine for the long run on Sunday (26 mi).
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| Brooks Adren GTS Spr 2010 Miles: 10.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.99 | 0.00 | 0.00 | 0.00 | 5.99 |
| did the AZAR route which included University Hill. Was a good run.
AP: 9:22
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| Brooks Adren GTS Spr 2010 Miles: 5.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.88 | 0.00 | 0.00 | 0.00 | 6.88 |
| had a power outage last night and I came out to hear that the generator had been on most of the night. It's hit all of the neighborhood and both bridges over the Niger are dark. No running over the bridges this morning. Stayed in the neighborhood for 4 miles and then ventured out for the last 2.88 and it got uncomfortably dark for me especially since many of the motorcycles don't have a good headlight. I was also a bit tired. Yesterday was very warm and humid. Ready for a break tomorrow. 10:25, 10:21, 10:08, 10:05, 2.88 miles harder AP 8:49
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| Brooks Adren GTS Spr 2010 Miles: 6.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.33 | 0.00 | 0.00 | 0.00 | 4.33 |
| It was a nice run this morning, though very, very warm and humid. I will rest on Saturday then will be going 26 miles on Sunday. Forecast says it may rain on Sunday. I sure hope so! If not it will be a very hot and humid run.
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| Brooks Adren GTS Spr 2010 Miles: 4.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| The morning started quite early. We were off at 3am. Temp was 78F and the humidity was a mere 90%. Didn't take long to start sweating. Overall it was a really good run. Felt strong still the last 5 miles. The only bummer was that I'm not sure exactly how far we ran. It was at least 26 miles but I think it was closer to 27 and maybe even 28. oops. I was well hydrated for this run and was able to keep my electrolytes up. My stomach was not very fond of the Luna moons this time around. Had a piece of bread with peanut butter and a banana about an hour before I ran and it seemed too much. Next time I will eat a bit less. I took Monday off as I was very tired because Sunday after the run was a very busy day. Still tired today (Monday) but will get out to do some running tomorrow morning. AP was somewhere between 10:58 and 11:43 need to get a Garmin!
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| Brooks Adren GTS Spr 2010 Miles: 26.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.88 | 0.00 | 0.00 | 0.00 | 2.88 |
| I was quite tired this morning, but my running partner had some stomach issues, so we just walked for 2.88 miles. It was rather nice! |
| Brooks Adren GTS Spr 2010 Miles: 2.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.33 | 0.00 | 0.00 | 0.00 | 7.33 |
| Felt pretty good this morning. Legs were still a bit stiff, but OK. 3 miles w/u 11:34, 10:57, 9:57. Then did bridge route 4.33 miles. AP 10:20 |
| Brooks Adren GTS Spr 2010 Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.97 | 0.00 | 0.00 | 0.00 | 5.97 |
| Did the bridge route with University Hill. Felt pretty strong today. One of those days where you feel, "wow, I feel like I'm in pretty good shape here...I feel good...may PR time is approaching!" We shall see. Went 5.97 miles in 59:52. AP: 10:01 |
| Brooks Adren GTS Spr 2010 Miles: 5.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Oh it's time to get up. I don't want to get up. I can't get back to sleep. OK, I'll get up and go run. Drink some water. I'm tired and I'm going back to bed. Ugh. I should run. I can't get back to sleep. OK just get up. I did get up and run. I ran 4 miles but was tired. 11:14, 10:53, 10:10, 10:09 AP: 10:36
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| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
| Was a really good run. I really liked this route a lot. I'm only here for about 2 more weeks and I'll be doing this one a lot. Some good inclines and hills. AP was 10:08.91 |
| Brooks Adren GTS Spr 2010 Miles: 11.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 12.33 |
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It was a good run this morning, though, the last 4 miles I was a bit tired. My running partner didn't show up for a while so I ran some easy mile splits until she arrived: 10:30, 9:51, 9:41, 10:07, 10:10, 9:57, 10:40, 10:10. then ran 3.94 miles fairly hard with an AP of 9:47, then jogged slow to cool down for about .36 miles. I felt the temperature and humidity this morning 82 with a humidity of 62%.
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| Brooks Adren GTS Spr 2010 Miles: 12.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Woke up this morning with a scratchy throat. Hopefully will pass soon. Did 5 miles at marathon pace and I actually felt pretty good. Legs were a bit tired, though, from yesterday's run. Here are the splits: 9:05, 9:03, 9:18, 9:03, 9:12 AP 9:08.49 |
| Brooks Adren GTS Spr 2010 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.99 | 0.00 | 0.00 | 0.00 | 8.99 |
| Not a good night for sleeping. Quite hot, sweaty, and uncomfortable. BUT, still did manage to get up and run. Ran 3 miles w/u (sno...before my partner arrived :-) splits: 11:06, 10:53, 10:35. Then did our bridge - university hill route (though I've decided to rename it the eternal hill) and our AP was 9:43. It was a good run.
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| Brooks Adren GTS Spr 2010 Miles: 8.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.33 | 0.00 | 0.00 | 7.33 |
| Oh what a beautiful morning! We had lots of rain yesterday afternoon and the place cooled off. It's still humid, but at least much, much cooler. Had a nice and easy w/u 11:10, 11:01, 10:39 then we took off on our bridge route over the Niger River. Will probably be my last run over the Niger unless another unplanned event brings us back here. So, it was a nostalgic run. Kept a decent pace AP 9:31. |
| Brooks Adren GTS Spr 2010 Miles: 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 12.00 | 0.00 | 0.00 | 14.80 |
| Today was a speed workout. Warmed up a mile (11:31) then did 12 one mile repeats with about .15 mile walk in between each mile. I was shooting for 30 seconds under MP per mile so target was 8:45. It was extraordinarily humid this morning. By the end of the workout I was literally sloshing in my shoes. NO exaggeration. Here are my mile splits: 9:34, 8:54, 8:42, 8:45, 8:50, 8:48, 8:48, 8:52, 8:48, 8:54, 8:59, 8:43. Good workout but I was very tired. Now off to the zoo!
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| Brooks Adren GTS Spr 2010 Miles: 14.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| well...I put in my work out yesterday and deleted it on my watch and then I came to the blog and it wasn't here. So, needless to say, I ran 10 miles yesterday easy. |
| Brooks Adren GTS Spr 2010 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| did hill repeats today. w/u about 1 mile. Did 4 x 150m hill repeats, quite steep. w/d about 2.5 miles. Was quite tired today. |
| Brooks Adren GTS Spr 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Did another 10 miles this morning. Feeling a bit unmotivated as my running partner headed stateside last week Friday. I don't like venturing too far out of the neighborhood in the dark so I just stick close to home and that gets boring. Listening to the ipod does help pass the time. Here are my splits: 10:19, 10:12, 10:07, 10:03, 9:57, 10:04, 9:59, 9:54, 9:50, 10:12 |
| Brooks Adren GTS Spr 2010 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.81 | 2.50 | 0.00 | 0.00 | 5.31 |
| Was another tiring morning. Woke up fatigued. Decided to do something a little bit different. Jogged slow for a half mile then ran around marathon pace for half a mile then after 5 of these I was just wiped and just walked for .31 miles. slow splits: 5:43, 5:27, 5:30, 5:58, 6:11
fast splits: 4:38, 4:26, 4:15, 4:16, 4:17, walked 9:40
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| Brooks Adren GTS Spr 2010 Miles: 5.31 |
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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 |
| Better morning than others this week. Felt like I recuperated a little bit of energy. Ran 9 miles nice and easy. Tomorrow will be a VO2 max day. Today's splits: 10:33, 10:27, 10:20, 10:10, 9:54, 10:13, 10:10, 10:04, 9:37 AP: 10:10
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| Brooks Adren GTS Spr 2010 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.00 | 0.00 | 1.50 | 7.00 |
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Well, it was one of those days. First, I do get up quite early to run since it is quite hot and humid here. My running partner is stateside, so I run very close to home as I feel safer. I run along the "Niger River road". The road parallels the river and goes between the "old" bridge and the "new" bridge. These 2 bridges are the only way to get across the river to the major portion of Bamako. Usually when I run (start somewhere between 3am and 4am) I may see a total of 6 cars. Well, this morning I lost count after 50 cars as they closed the "old" bridge, I suppose for repairs. On one of my repeats I saw vaguely in the distance what looked like a crowd of guys. Boy howdy did my antennas go up as a "crowd" any time equals trouble. I was ready to turn around and put in a quick sprint back home. But as I looked more closely and listened carefully I discovered that it was a sizable herd of cows trying to get to the other side of the river! So, I carefully slowed down and walked off the side of the road and made sure that none of the big horned cows took notice of me. This gave me a really good excuse to slow down for one of those VO2 max miles which turned into a marathon pace mile.
Now, as far as my run went. It was a sad attempt at some VO2 Max miles. Did 2 w/u miles: 11:33 and 12:01 (did some walking in there too). Then I was shooting to do 6, 1 mile repeats going all out. Mile 1: 7:28 (not bad), Mile 2: started to go hard and I said FORGET IT! Mile 2 ended up 8:25. OK, forget the mile repeats. Why not try some half mile repeats. First half mile all out: 3:35 (not bad...though I do remember doing some 2:20's in High School but who's comparing). Second half mile...FORGET IT! Did another mile at 8:37 then one last one at 12:45.
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| Brooks Adren GTS Spr 2010 Miles: 7.00 |
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| | 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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Have no idea of what distance I did today, but I climbed up and down 3 flights of stairs at our apartment for about 3 hours today. Our vehicle is backed and ready to go. We travel to Conakry tomorrow! Should arrive by Wednesday and be back on line then.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| My last run, maybe forever, in Bamako. It was good to have a day off running yesterday as today I had a lot more energy. Temperature wasn't so bad, just so humid and you sweat a lot. It was 79 degrees with 84% humidity. Splits: 10:54, 10:30, 10:32, 10:24, 10:51, 10:17, 10:45, 10:20, 11:31, 10:30, 10:48, 10:26, 10:32. AP: 10:39 Next 2 days I'll have some mental running workouts in the car as we travel. Back to physical running on Thursday....au revoir Bamako!
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| Brooks Adren GTS Spr 2010 Miles: 13.00 |
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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 |
| made it safely to Conakry. Very, very humid here. We're located 10 degrees north of the equator. Known as the wettest capital in the world. For this 5 mile run I actually lost 3.5 pounds of water. Need to be drinking a lot more water here.
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| Brooks Adren GTS Spr 2010 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Feeling quite tired. Guess I'm recovering from the long road trip and it's also so very humid here. I can really tell the difference when run. Feeling like I'm running into a head wind when there's no wind at all. I'm hoping to put in a long run tomorrow. Would rather get my last long run in now rather than later. We shall see. |
| Brooks Adren GTS Spr 2010 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
| WOOHOO! I did it! My goal today was to go the distance and I met that goal. Wasn't sure what to expect. I started out around 6:30am and finished 6:18 minutes later. AP was 13:02 It was quite hot and humid the last 2 hours, but I just took my time, drank a lot and kept my body fueled. No hitting the wall, no legs cramping. I'm encouraged. I will now focus on some speed and marathon pace.
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| Brooks Adren GTS Spr 2010 Miles: 29.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Monday morning. Started running at 7:00am, 79 degrees, 94% humidity. Finished 53 minutes and 28 seconds later and the temperature was 79 degrees with 94% humidity! splits: 11:19, 10:23, 9:59, 10:51, 10:54 AP 10:41
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| Brooks Adren GTS Spr 2010 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.33 | 0.00 | 0.00 | 0.00 | 8.33 |
| Decent morning. I've determined that there is a definite difference with running in Bamako and running in Conakry. Conakry is much more humid and I can really feel the difference running. Yes, I perspiring more and the air is definitely heavier and I can push harder, but don't want to! It's just too hot! Anyway, started out intending to do 10 miles and finished with doing 9 miles then discovered that I made a mistake on my watch and actually only did 8 miles unless you figure one could do a mile in 1 minute and 48 seconds. So, my AP was 10:54 |
| Brooks Adren GTS Spr 2010 Miles: 8.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.18 | 0.00 | 0.00 | 0.00 | 9.18 |
| Well, last run for Conakry in this hot and HUMID weather. I intended to go 12 miles, but stopped after 9 as I couldn't keep my shorts up. They were so sopping wet from sweat that I got tired of constantly pulling them up! Next run will be COOL!!! Today's AP: 10:45
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| Brooks Adren GTS Spr 2010 Miles: 9.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.43 | 0.00 | 0.00 | 0.00 | 5.43 |
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AAAhhhhhh.....much nicer weather here in Holland! BUT, I was very tired today from all the work to pack up and leave our house then the all night plane ride, so I really took it easy today. AP was 11:58 which included to pit stops. Holland beat Brazil! Quite a game! Tomorrow will bit a longer run.
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| Brooks Adren GTS Summer 2010 Miles: 5.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.38 | 0.00 | 0.00 | 0.00 | 15.38 |
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Oh what a beautiful morning....I planned out a route and of course got a bit lost but enjoyed MILES of forest! Started out this morning around 6am with a temp of 63 and 94% humidity. I have to say that 63 F in 94% humidity is just NOT the same thing as running in 94% humidity 10 degrees north of the equator with a temperature of 85 degrees. Not even comparable. Needless to say I finished the run and the temperature was a mere 67 degrees. Oh if feels so good! AP was 9:55
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| Brooks Adren GTS Summer 2010 Miles: 15.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.96 | 4.37 | 0.00 | 0.00 | 10.33 |
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Nice and cool morning. It was probably around 60 degrees or so. Did 1.93 mile w.u. with an AP of 10:33 MP miles 4.37 @ 9:29 (little slow...need to try and pick that up a little bit) w.d. did 1 mile at 11:08 It's cold, drizzling, and wonderful! Hands are cold as well as toes. This evening I ran easy 3.03 miles with my 2 girls. They're getting in shape!
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| Brooks Adren GTS Summer 2010 Miles: 10.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.13 | 0.00 | 0.00 | 0.00 | 12.13 |
| Started out this morning with 55 degree temp and 89% humidity. Saw an amazing meadow that still had clouds/fog hovering over it. Magnificent. Finished the run with temp of 63 and humidity of 80%. I'm now sitting and cooling down and FROZEN! Was a bit tired today so took it easy. AP was 10:14. May run this PM with the girls. Holland vs. Uruguay this evening! HUP HOLLAND!
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| Brooks Adren GTS Summer 2010 Miles: 12.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.32 | 3.03 | 0.00 | 0.00 | 8.35 |
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ooooooo I'm frozen. Start temp ~55 degrees and end temp ~59 degrees. I felt much better today. I'm thinking that I'm running a bit faster because I'm trying so hard to warm up. AP was 9:40. Not bad. Holland advanced to the finals!!!!!! Hup, hup Holland!
Ran in the pm with my older daughter (10 yrs old) and we went 3.03 miles and she wanted to go hard. Our AP was 9:16.
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| Brooks Adren GTS Summer 2010 Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.63 | 0.00 | 0.00 | 0.00 | 10.63 |
| Nice and easy run this morning. Very enjoyable. AP was 10:44 |
| Brooks Adren GTS Summer 2010 Miles: 10.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.53 | 2.52 | 0.00 | 0.00 | 5.05 |
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first 2.525 miles AP 10:09 second 2.525 miles AP 8:52 overall AP 9:31 Nice run this morning. Wasn't planning on picking it up as much as I did the second half, but I just felt good and went. Tomorrow's workout will be tough...mile repeats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 14.00 | 0.00 | 17.60 |
| Nice workout today. Ran along the dike near the camp ground where we are staying. Got a bit warm towards the end of the work out, but it went well. 8:16, 8:43, 8:42, 8:49, 8:31, 8:32, 8:34, 8:49, 8:32, 8:37, 8:25, 8:48, 8:29, 8:29 Avg was 8:35.43
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| Brooks Adren GTS Summer 2010 Miles: 17.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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Nice morning running along the river dyke near the camp ground. Sun comes up around 4:30am though not me! Ran around 5:30am. Ran easy for 2 miles then picked up the pace a bit for 3 miles then did 1 mile at marathon pace then slowed down again. I was a bit tired still from Saturday's work out but it went well.
2 miles warm up 24:39 (10:56) (10:29) (10:49) (9:26) (11:44)
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| Brooks Adren GTS Summer 2010 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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Good run again along the Westerschelde. I saw some wonderful birds....sea gulls, pheasants, and others that I don't know their names. Also saw LOTS of rabbits jumping around and some sheep. What's interesting about running along the dyke is that ships pass through on their way to and from the North Sea. Saw an HUGE boat carrying LOTS of containers. Anyway, ran warm/easy (12:57) (11:41) (10:34) (10:15) then tried some marathon pace miles (9:36) (9:23) (9:01) then warmed down (10:41) May or may not run tomorrow morning. Have to leave for the airport at 6am. Suppose I could put in a few miles as we walk and wait for a connecting flight in Atlanta. We shall see...USA here we come!   |
| Brooks Adren GTS Summer 2010 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| last run in Holland before we head for the airport. AP 10:05 |
| Brooks Adren GTS Spr 2010 Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.97 | 0.00 | 0.00 | 0.00 | 5.97 |
| Felt good to get out and run this morning. I'm terribly jet lagged and not sleeping well, but hopefully that will change soon. Did a 6 mile loop first 2.92 miles AP was 9:50 and the next 3.05 miles AP was 9:25. Felt great to smell the Arizona desert.
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| Brooks Adren GTS Spr 2010 Miles: 5.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.53 | 2.00 | 0.00 | 0.00 | 10.53 |
| Well, this morning started out good. Was out running by 5am and it was relatively cool. Enjoyed running not far from the base of the Catalina mountains. Breath taking view. I ran just over 5 miles at an AP of 10:30. It was nice. A bit hilly but nice. I arrived at the nearby High School and did 2 miles at marathon pace on the track...9:27 and 9:16, then started the 5.18 miles back home. After 3 miles towards home I was toast. My legs were tired and I didn't want to push it so I went into a Starbucks and asked to use their phone and called my husband who came and picked me up. Just didn't want to push any more. Combination of fatigue from jet lag and I didn't eat very well yesterday and boy howdy did I feel it. Plus I'm still not sleeping through the night...waking up at 3am and not able to get back to sleep. Live and learn. I'm fueling my body well today! And also making sure I'm drinking enough water so that I'm well hydrated for the marathon...a week from tomorrow! We'll be driving to CA on Thursday next week. At least AZ and CA are in the same time zone! Well, I'm FINALLY going to unpack the suitcases...happy running!
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| Brooks Adren GTS Summer 2010 Miles: 10.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Walked 2 miles with my girls. It was fun! |
| Brooks Adren GTS Summer 2010 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| It was a nice morning. Bit warm and humid but nice. Set out to do an easy 4 miles and then missed a turn as I must have been sleeping or listening to something really interesting so I ended up going 5.2 miles. AP was 11:02 |
| Brooks Adren GTS Summer 2010 Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Had a really easy morning. Ran 1 mile with my girls then we walked the 2nd mile back to our place. Tomorrow I'll probably go 4 or 5 miles easy. |
| Brooks Adren GTS Summer 2010 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| Ran 2.9 miles this morning. Started out really easy then picked it up towards the end just to get a tiny bit of speed in. Felt good. AP was 9:57. Will probably do another 2 to 3 miles with my girls this morning. They're doing the progressive marathon this weekend so have a 5K to do on Sunday. Today is their last miles to put in to have reached 23.1 miles prior to race day. Tomorrow is a looooooooooooong car ride from Tucson to San Francisco! |
| Brooks Adren GTS Summer 2010 Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Made it to San Francisco. 13 1/2 hour drive. Had a nice walk in COOL weather. Will probably job nice and easy in the morning. Good night. |
| Brooks Adren GTS Summer 2010 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Oh it was wonderfully cool running this morning. Went 3.6 miles nice and easy. Felt so good to just jog nice and easy. Tomorrow will be lots of rest and taking it easy. Sunday....fun, fun fun! AP 11:04. |
| Brooks Adren GTS Summer 2010 Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, we're heading into San Francisco in about 2 hours. Will check into our hotel and go to the Expo. Gone over my 'pack the bag' list and the 'race day' list and I think we're ready to go. I'm nervous and excited. Good luck Barb! |
| | Race: |
San Francisco Marathon (26.2 Miles) 04:05:36, Place overall: 1941, Place in age division: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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I need to make this brief for the moment as I'm very tired and my stomach is not happy. But, I'm still in the stage of 'I can't believe it'. If these race results are official, I qualified for Boston! I screamed, I laughed, and I cried. More details later. OK...here's a bit more info. about the race and experience. The weather today was perfect for running the marathon. I started running at 6:52 am and the temp was about 56 outside. When I finished 4 hours later the temp was about 63. I ran this marathon taking walk breaks every 4 minutes with the break lasting 45 seconds. The race had a record number of runners for the event and it was indeed congested. My target pace was between 9:00 and 9:15 per mile. The first 7.6 miles my AP was 9:12, next 5.5 miles AP was 8:54, next 6.9 miles AP was 9:14 and the last 6.2 miles my AP was 10:10. I was pleased with the my pace for warm up at 9:12 and the 8:54 AP dropped as a result of some down hills. The next 6.9 miles had lots of ups which were followed by downs, but I just seem to remember all the ups! But, it went well. During the 3rd part of the marathon, came across an elderly man that was shooting for a sub 4 marathon and he saw that we were taking walk breaks so he hung out with us for a while an actually pushed up our pace a bit. It helped my to get through all of those hills and he was encouraging me that I was going to reach my goal. I think he was probably my angel, but because of the push through the hills boy howdy did I feel it the last 3 to 4 miles of the marathon. You can see that my pace dropped significantly and that probably occurred around mile 23. Around mile 23 I hit the wall. My legs didn't cramp, but they were toast. As I walked through one of the water stations I took some water and thought I'd have some GU to see if that would help me get through the last 3 miles. I was even starting to see black spots. I tried to keep moving forward and kept glancing at my watch, calculating if I was really going to be able to do this. The last mile, once I got back on the Embarcadero road, I just grit my teeth and pressed on. When I saw the finish line I found some more grit from somewhere and just kept on going. I stopped my watch after I crossed the timing mechanism, glanced at it and I couldn't believe that it looked like I made it! In comparison to the other SFMarathons that I've run, I could really tell that I was much better trained. It really helped my a lot through my training to refer to several of the blogs on this website. Thanks to Sno, Carolyn and Bonnie. You probably didn't know that you helped, but you did! I benefited from your experience, training programs, and encouragement. Today is the 'day after' and I'm feeling pretty good. As Sno says, I would say on a scale of 1-10, I have about level 5 monkey legs but the thing that is really bothersome to me right now is my stomach. I'm eating and drinking to refuel and hydrate my body, but when my food gets to the intestinal level, I'm in trouble. Don't know if it's because of pushing my body to its' limit or what. I just do hope it will settle back down soon. I have a question regarding the Boston Marathon now. I've been reading their website and gathering some info and I was wondering if with a qualifying time in 2010 I could still use the time to run the Boston in April of 2012 (rather than 2011). I suppose I could continue to work and train hard (which I will) to qualify again in 2011, but what if I don't make it in 2011? Can I use my 2010 time? Well, fellow bloggers, again, thanks for all of your encouraging words! Oh...wish I could give you mile splits, but I don't have a Garmin...maybe one of these days!
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| Brooks Adren GTS Summer 2010 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Took a nice and easy 1.5 mile walk. Nice and cool outside and great company. |
| Brooks Adren 2010 WIDE Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Another really easy day. My legs are still a bit sore...2 monkeys...I'm going to try and run about 3.5 miles in the morning before we jump in the car for southern CA tomorrow...Disneyland here we come! |
| Brooks Adren 2010 WIDE Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.00 | 0.00 | 3.58 |
| First run since the marathon. Legs were a bit stiff starting out, but felt good. Didn't go much distance. AP was 10:11 |
| Brooks Adren 2010 WIDE Miles: 3.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well today is a historical day...I ran my first run with a garmin! I went on line to try to figure out which one to get and I finally clued in that I should check out the blog! Very helpful information on the discussion board. I went for the 205 forerunner. Here are my splits! 10:34, 10:06, 10:04, 10:04, 9:41, 9:53. AP 10:04 Felt good to get out and start again with a routine of running. We're for the most part staying in one place until the end of this month when we return to West Africa. |
| Brooks Adren 2010 WIDE Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got a late start this morning (7am) and it warmed up a bit too much for me. Was planning on doing 5 miles but decided 4 was just fine for now. Here are my splits: 10:18, 10:05, 9:58, 10:14. AP 10:08 |
| Brooks Adren GTS Summer 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.86 | 0.00 | 0.00 | 0.00 | 7.86 |
| Nice run this morning but a bit tough. The area I live in is all ups and downs and it seemed like this morning was more ups than downs. I'm also doing some research with my running shoes. I wear orthotics and my left heal got quite bruised with so much running and pounding and I wasn't in a place to get new pads. I made some modifications and it worked OK. First think I did when I got stateside was get new padding on the orthotics. The guy who did the work tried something different (NEVER a good idea a week before a race) and they definitely had more padding, but my shoe no longer fit. So, I thought I would try the same shoe only a wide size. My feet hurt after walking and stand for an hour. So, went back to the office and asked him to do the padding the exact same way as before. That was much better. Now I've been trying running in a 2 different pair of shoes, one regular and one wide. I have issues with loosing toenails regularly so I though maybe going to a wide might help. I'm coming to the conclusion that the wide doesn't feel right on my foot. Shoe feels too big. The regular width feels good, but there are again toe nail issues. BUT, my heal is feeling much better and I think it actually feels better, took, in the regular width shoe. I need to get another pair or 2 before we leave to take with me. oh...today's run. Here are the splits: 10:42, 10:13, 10:04, 9:17, 9:42, 9:29, 9:47, 10:09 AP 9:55
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| Brooks Adren GTS Summer 2010 Miles: 7.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well I thought I'd make an entry to let anyone know I didn't drop off the face of the earth. Last week Wed. after my run I started feeling sick and by Friday evening I had no voice. I was so bummed as we were in Flagstaff for the weekend and I was soooooooo excited about running on some trails there. Oh well. We returned on Monday and on Tuesday I went to the doctor and after about 4 hours after taking some meds, my voice started to come back, but my lungs are still suffering. I hope to be able to start doing some running again by the weekend maybe, but hopefully for sure by early next week. Ugh. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.51 | 0.00 | 0.00 | 0.00 | 4.51 |
| Well, first day back running after being sick. Took it really easy. Coughed a lot in the beginning, but by the end of the run it was much better. Here are the splits: 12:01, 11:14, 11:32, 11:02, 9:57 (.51m). AP 11:17 |
| Brooks Adren GTS Summer 2010 Miles: 4.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.87 | 0.00 | 0.00 | 0.00 | 5.87 |
| My second day out after being sick. It was hard to get myself out the door. I wanted to be a bum. But, I went anyway. First mile was nice and easy. My plan was to take it easy again. Well, after about a mile and a half, and older man ran by me going sub 9 miles and I thought I'd pick it up a bit. Then a bit later, a woman around my age passed by and of course the competitor in me kicked in. I stayed with her for a bit until she turned off and so, I just kept the pace up and finished my run. Felt good. Here are the splits: 11:05, 9:05, 9:17, 9:29, 9:33, 9:44 (for .87m). AP 9:42 |
| Brooks Adren GTS Summer 2010 Miles: 5.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.17 | 0.00 | 0.00 | 0.00 | 0.17 |
| Yep, the distance is correct. I got up. Was very tired. Got dressed and out the door to run. Ran for .17 miles and said forget it. I went home and plopped. Hopefully tomorrow will be a more energy filled day. |
| Brooks Adren GTS Summer 2010 Miles: 0.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| MUCH better morning. I actually got out the door at 5:30am and it was nice outside. Splits: 10:40, 9:42, 9:40, 9:15, 9:35, 10:00, 9:41, 8:54 (last .12m) AP was 9:47. We're off to do some camping and fishing for the next several days in the mountains. Will try to do some runs at 7000 feet! Nice change for me. |
| Brooks Adren GTS Summer 2010 Miles: 7.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.29 | 0.00 | 0.00 | 0.00 | 3.29 |
| Wonderful relaxing run up at Hawley lake in the White Mountains. 13:00, 13:27, 11:36, 10:47 (for .29 miles) |
| Brooks Adren GTS Summer 2010 Miles: 3.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Amazing 6 mile run around Hawley lake. Lots of hills. 12:00, 12:43, 12:42, 11:44, 13:04, 10:06 Average: 12:03
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| Brooks Adren GTS Summer 2010 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.39 | 0.00 | 0.00 | 0.00 | 7.39 |
| Amazing run at Sabino Canyon this morning. Been several years since I did this run. The scenery was amazing and it was nice in that 90% of the run was in the shade. A major up hill climb the first half. 10:09, 10:02, 10:15, 11:17, 9:13, 8:13, 8:31, 8:20 (.39 miles) |
| Brooks Adren GTS Summer 2010 Miles: 7.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Good hilly run this morning. Left the house at 6am but by the time I got back it was quite warm. Don't know how Bonnie can run here in Tucson starting at 8am...I would have said forget it! The most amazing thing I saw on this run was a family of Javalina, 3 in total. It was awesome. I ran for 1:18:04 and here are the splits: 10:32, 9:45, 10:04, 8:57, 9:32, 9:10, 9:52, 10:14 AP was 9:46 |
| Brooks Adren GTS Summer 2010 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went on a good run this morning. I'm finding that I'm running harder these days now that I'm running with a garmin. I like knowing what my pace is. I went 6 miles and it took me 58:30. Splits: 10:21, 9:45, 9:31, 9:31, 9:31, 9:50. Was I consistent with miles 3-5 or what! Don't think I've done that before. AP 9:45 |
| Brooks Adren 2010 WIDE Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.02 | 0.00 | 0.00 | 0.00 | 11.02 |
| Well, it was one of those mornings running. Not so good. I thought I'd get in a medium length run before leaving to enjoy the freedom of running outside a compound. I think 2 factors contributed to to this: 1) I ran hard Sun, Mon, Tues. I just didn't have enough recovery time. 2) I think I started out a bit dehydrated in that I hadn't drank a lot of water during the previous 24 hours. Also, I hadn't eaten much the day before either. So, I definitely paid for it. When I started out, there was a pretty good head wind. I thought, no problem, that means a tail wind when I return. I thought I would go a total of 10-12 miles. At mile 5 out, I was already feeling more tired than usual, but I thought no problem since I'd have a tail wind home. At 5.5 miles I said forget, I'm turning around. Well, I turned around thinking I could settle into a decent pace back and my body was telling me, no way! And, when I did turn around it seemed like the wind died down and of course it was getting warmer and warmer. There was probably a bit of a tail wind, but it sure didn't seem like it. Oh well. Here are my splits: 10:46, 10:09, 10:20, 10:20, 10:48, 10:37, 10:03, 10:10, 10:01, 10:56, 11:23 AP: 10:30 Boy howdy I felt old today! Better day tomorrow????
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| Brooks Adren GTS Summer 2010 Miles: 11.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, I was up too late last night packing and today I'm finishing packing and cleaning the house and doing laundry. Unfortunately, no time for a run. I deeply saddened. Next run will probably be early next week from Conakry, Guinea. Till next week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, we arrived safely at our home in Conakry, Guinea (West Africa) last night. We and our luggage all arrived! I pulled out my new workout video and 'shredded' for 20 minutes. (Thank you Carolyn!) Hopefully I'll start running again by next week sometime. When I can get up in the morning after jet lagging. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| First run since getting off the plane. I actually wanted to run yesterday, but the rain was coming down. 'Tis rainy season here and it rains and rains and rains. It was raining when I ran this morning, but I figured I'd run any way. It wasn't raining too hard, so it worked out just fine. Was able to do 4 miles with a time of 40:09. Splits: 10:23, 9:48, 9:56, 9:58. AP 10:01 |
| Brooks Adren GTS Summer 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Well, made it back on line! Thursday was able to get in 4 miles: 10:11, 9:11, 9:18, 9:30 with an AP of 9:32. Been shredding about 4 days a week. Goal is to increase my miles in 2 weeks time. Will probably resort to running mornings and evenings in order to increase my mileage. We shall see... |
| Brooks Adren GTS Summer 2010 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Well, today I started out thinking...let's do 10 miles. After 5 miles I thought...well let's try 8 miles. After 7 miles a said...that's enough! I think running in the tropics is much different than running in the desert. My body needs some more time to get used to the climate here. We're in the midst of the heart of rainy season which is great, but lots of sloshing around when I'm running. We'll see how next week goes.... |
| Brooks Adren GTS Summer 2010 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice run this morning. Rained a teeny bit but not much. 10:46, 10:36, 10:24, 9:44, 9:36, 9:34 AP 10:01
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| Brooks Adren 2010 WIDE Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 1.50 | 0.00 | 3.00 |
| Well, that was a TOTAL guess as far as mileage is concerned. It was rainy really, really hard so I decided to do a 'stair' workout inside our office building. This will be the extent of my hill work outs as it's just not kosher for me to go outside the compound in shorts and do some running. Such is life. I ran for 41 minutes on the stairs up and down. I'll probably do some shredding this afternoon. |
| Brooks Adren 2010 WIDE Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.78 | 0.00 | 0.00 | 0.00 | 4.78 |
| Took it easy today. Yesterday a neighbor brought over one of my favorite African dishes, rice with leaf sauce. The leaf sauce is cooked with palm oil so as you might imagine it's rather heavy on the stomach. So, I ran 'heavy' today. The sauce sure was good, though! Also got a bit of a surprise...my husband takes the kids to school in the morning, and I go and run. Well, 30 minutes later he returned with the 2 kids! They start school an hour and a half later on Wednesday's. Ugh. New schedule. Change. I had to take the girls to school after I ran. On the way I asked my middle schooler (her 3rd day of middle school ever...6th grade) so what time does your schedule say you start? OH NO!, she replied. I started at 8am! (an hour and 10 minutes earlier). There are guards outside the school gates and where you enter into elementary school is different than middle school and my husband didn't think to ask the middle school guard what time school started over there. So, I had to explain to the school what happened so that my middle schooler could enter school an hour and 20 minutes late. They showed us grace and my middle schooler was so relieved. We're recovering....oh...yes...I did run this morning.... It did rain AGAIN while running this morning, but at least this morning it was a slow drizzle. these were the slow, palm oil saucy, splits: 11:08, 10:58, 11:19, 10:47, 10:44 AP: 11:00
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| Brooks Adren GTS Summer 2010 Miles: 4.78 |
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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 |
| Well, I forgot my garmin this morning, so my splits are a 'guess'. Here they are: 11:08, 10:34, 10:02, 9:59, 9:46. AP 10:18 Time: 51:32 |
| Brooks Adren 2010 WIDE Miles: 5.00 |
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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 |
| Remembered my garmin this morning and it didn't rain! Still was very humid and I got soaked from perspiring. AP was 10:14. Time: 51:08. Splits: 10:44, 10:30, 10:07, 10:02, 9:45
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| Brooks Adren GTS Summer 2010 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Well, had a good run this morning. Went 3 miles and it just started raining too hard, so I did a mile up and down the stairs in our office building, then after the rain slowed down, I did another 4 miles. Splits: 11:06, 10:36, 10:25 (mile of stairs), 10:36, 10:19, 10:35, 10:10. AP 10:32 |
| Brooks Adren GTS Summer 2010 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Good run this Monday morning. Nothing amazing or exceptional unless I mention that it did not rain! Splits: 10:05, 9:30, 9:41, 9:47, 9:44 AP 10:06 |
| Brooks Adren 2010 WIDE Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 2.00 | 0.00 | 0.00 | 5.10 |
| Thought I'd do something a little bit different today, so thought after running 3 miles I'd push to and a bit beyond marathon pace. Felt good. Splits: 10:03, 9:52, 9:44, 8:49, 8:46 OK, so maybe I can report a little bit of excitement here on the blog. The country here is approaching it's first ever democratic presidential election. The final run off is to take place this Sunday. Well, campaigning is alive and well and it got out of hand over the weekend. We had gone downtown on Sunday morning for breakfast and on the way back had to squeeze the car through some crowds that were getting excited and eventually got out of control. We made it safely back home, but in town was not a good place to be all day. Guess we need to have some excitement around here once in a while :-)
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| Brooks Adren GTS Summer 2010 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.50 | 0.00 | 3.75 |
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Did an interval workout this morning. Ran hard for 1/2 a mile then easy for 1/4 mile and did this 5 reps. 1- .50 pace: 9:33 .25 pace: 11:22 2- pace: 8:36 pace: 11:20 3- pace: 8:44 pace: 11:08 4- pace: 8:29 pace: 11:36 5- pace: 8:36 pace: don't know
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| Brooks Adren GTS Summer 2010 Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yesterday and today I tried shredding level 2. OK, I'm sore. Using muscles I haven't used in a while. I'll run it off tomorrow. Today it rained and rained and rained...didn't want to run in the rain. |
| | 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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OK...so I'm still pretty sore. Rained quite a bit before daybreak and I thought I wasn't going to be able to run, but the rain stopped at daybreak, so I went 4 miles nice and easy as I'm still quite sore. If I sit to long, I feel old trying to get back up and moving. AP: 10:42 Time: 43.33 splits: 11:04, 10:26, 10:18, 10:11
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| Brooks Adren 2010 WIDE Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.09 | 0.00 | 0.00 | 0.00 | 10.09 |
| It was a nice and easy run this morning. No rain, but it was quite warm and humid. Took it nice and easy. Time: 1:52.44 AP: 11:10 Splits: 11:22, 10:51, 11:03, 11:19, 10:53, 10:52, 10:42, 10:31, 10:30, 10:07
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| Brooks Adren GTS Summer 2010 Miles: 10.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Nice and easy run this morning. It misted a bit and that was actually nice. 10:11, 10:05, 10:16, 10:06, 9:49 AP: 10:10 time: 51:08
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| Brooks Adren 2010 WIDE Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.63 | 0.00 | 1.50 | 0.00 | 5.13 |
| Did an interval workout this morning. Ran hard for 1/4 mile then easy for 1/2 mile. Did 7 repeats. 1 - 1/4 pace: 10:28 2 - 1/2 pace: 10:20 3 - 1/4 pace: 7:59 4 - 1/2 pace: 10:12 5 - 1/4 pace: 7:49 6 - 1/2 pace: 10:08 7 - 1/4 pace: 8:13 8 - 1/2 pace: 10:22 9 - 1/4 pace: 7:50 10-1/2 pace: 10:46 11-1/4 pace: 7:59 12-1/2 pace: 10:32 13-1/4 pace: 7:46 14-1/2 pace: 18:11
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| Brooks Adren GTS Summer 2010 Miles: 5.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 1.00 | 0.00 | 0.00 | 4.06 |
| Well, today's run started out good, but after 3 miles I was really tired. I've been really struggling with my energy level lately. I figured it was transition to living in a tropical climate. Maybe it is... still... but I'm ready to get some energy back. Anyway, I went 4 miles instead of my intended 5 miles. Splits: 9:53, 9:16, 9:35, 9:56
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| Brooks Adren 2010 WIDE Miles: 4.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.86 | 0.00 | 0.00 | 0.00 | 5.86 |
| Good morning tout le monde. This mornings run went well, though, I put my miles ran in the easy miles category because I was above marathon pace, but I worked hard! I did shred this morning for about 25 minutes and maybe that's why it felt like a harder run. Anyway, here are the splits: 9:48, 9:29, 9:23, 9:29, 9:32, 9:43 (.86) AP: 9:34 |
| Brooks Adren 2010 WIDE Miles: 5.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.89 | 0.00 | 0.00 | 0.00 | 2.89 |
| Well, I ran about 1/2 a mile and I was just plain tired, so a friend was walking and I joined her had we had a WONDERFUL visit with her. I did shred this morning for about 25 minutes and that was a good workout. Might try to run this afternoon as I won't be able to run tomorrow. School meeting. |
| Brooks Adren 2010 WIDE Miles: 2.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
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Have been internet challenged the last few days AND keep on forgetting to bring my garmin so that I can put in my workouts! I think Saturday was a good run. Can't remember. Here are the stats: AP 10:31 10:58, 10:51, 10:34, 10:30, 10:06, 10:08
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| Brooks Adren 2010 WIDE Miles: 6.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| Forgot my Garmin this morning. AP 10:09 |
| Brooks Adren 2010 WIDE Miles: 3.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
| Nice and easy this morning. Still struggling with no energy. AP 10:23 Splits: 10:48, 10:22, 10:18, 10:21, 10:05, 17:50 (walked and talked!).
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| Brooks Adren 2010 WIDE Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.82 | 0.00 | 2.50 | 0.00 | 5.32 |
| Had a nice workout this morning. Did some speed work. Ran hard for 1/4 mile than easy for 1/4 mile. Here are the splits: the split paces: 9:37, 10:18, 8:01, 10:52, 8:25, 10:58, 7:50, 10:48, 7:55, 11:05, 8:21, 10:47, 8:09, 11:07, 8:05, 10:27, 8:15, 11:45, 7:24, 11:49,
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| Brooks Adren 2010 WIDE Miles: 5.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| well, I walked out the door without my Garmin this morning. Mais enfin! Ugh. Too many things going on....snacks for school, lunches for school, getting them out the door by 7:30am. My middle schooler is staying at school from 8 to 5 today and she's not so sure about this. She's also wanting to be the class representative so was having to do a speech today. Anyway, I forgot my GARMIN! I did about 5.1 miles and my AP was about 10:27. I'm a slow bum today. I did shred this morning and I think I sweat 2 pounds off in 30 minutes. I'm not exaggerating. Anyway, back to work... |
| Brooks Adren GTS Summer 2010 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 5.11 |
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More details later when I bring my GARMIN with me! AP 10:31. Splits: 11:00, 10:33, 11:07, 9:58, 10:04
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| Brooks Adren 2010 WIDE Miles: 5.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Well, I made it 12.1 miles today. Wanted to get in some distance. Took walk breaks this morning. Ran for 4 minutes and walked for 45 seconds. Started running around 7:30 this morning. The weather is around 80 degrees with 85% humidity. Last half hour it got rather warm. AP was 11:05. Splits: 11:09, 10:50, 11:26, 10:50, 10:43, 10:49, 11:13, 11:16, 11:10, 11:12, 10:51, 10:19 |
| Brooks Adren 2010 WIDE Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off today as my heel is really bothering me. So, I'm trying to nurse that back into shape and at the same time try to figure out what might be the problem. Conclusions thus far: need to change my orthotics (this is grave) or I'm having Plantar fasciitis issues. Found some exercises on the internet, so we shall see how things go. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.24 | 0.00 | 0.00 | 0.00 | 3.24 |
| Well, my heel is doing much better this morning. This past summer my brother-in-law gave me a DVD on Chi Running. Haven't taken the time to look at it until yesterday! Well, I liked it. I'm committing this week to focusing on incorporating Chi running technique. I ran 3.24 miles this morning nice and easy focusing on keeping my spine in line and I actually felt pretty good! I did notice that my heal wasn't hitting like it usually does and it's not hurting! We'll see how the rest of the week goes. AP 10:42 Splits: 11:07, 10:41, 10:22, 10:30 (.24) |
| Brooks Adren 2010 WIDE Miles: 3.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| nice easy run this morning. Focused again on keeping my spine in line and just slightly leaning forward to get my momentum going. Heel feels good. Friend had some heel gel inserts that she's not going to use, so I gave it a go and it felt pretty good. AP 10:15 Splits: 10:46, 9:49, 10:02, 10:00
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| Brooks Adren GTS Summer 2010 Miles: 4.04 |
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| | 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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Attempted some 'double dutch' jump roping with the girls yesterday afternoon and the first landing on my heal skyrocketed my pain level through the sky. Needless to say, I'm not going to run on my heel at least until Monday. This thing needs to heal before I start seriously training for the next marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, I have done no physical exercise today. Feels good to rest. Looks like it will be a calm Friday. Maybe some rain this afternoon. Maybe some pool time with the kids (ha...maybe I'll do some running in the pool!) Tonight...Monk and some home made pizza! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, ran for about an hour and a half in the pool yesterday afternoon. It was pretty fun. I was actually a bit tired after wards. My heel was hurting a bit last night, so maybe all the foot movement irritated it a bit. Feeling OK today. Once in a while is a bit painful if I step on it wrong. Still hoping to start running again on Monday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| It felt good to get out again and run a bit. Too it easy. Still some pain, but trying to ice and stretch and nurse it along. 10:03, 10:01, 10:12, walked last .25
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| Brooks Adren GTS Summer 2010 Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.27 | 0.00 | 0.00 | 0.00 | 3.27 |
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Nice and easy run this morning. Some heel pain but manageable.
AP: 10:40 10:46, 10:43, 10:32, 10:34 (.27)
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| Brooks Adren GTS Summer 2010 Miles: 3.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Did 27 minutes of stairs this morning followed by a mile of jogging. Heel is bothering me a bit. Also tired as I didn't sleep well last night. |
| Brooks Adren GTS Summer 2010 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.99 | 0.00 | 0.00 | 0.00 | 3.99 |
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Was a decent run this morning. Stretched out my calf muscles well and that seemed to help the heel. Don't know my splits yet as I left my Garmin at home. My heel is bothering me now, but I'm icing away. I'm guessing that injuries in your older years just take longer to heal. Ugh. I'll get there. AP 9:29 9:50, 9:17, 9:26, 9:21
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| Brooks Adren GTS Summer 2010 Miles: 3.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, no more running this week...Having an 11th birthday party today followed by a sleep over. I'm certain I will be in no condition to run on Saturday! Till Monday.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.23 | 0.00 | 0.00 | 0.00 | 5.23 |
| Nice and easy run today. Went 5 miles. AP 11:22 11:22, 10:31, 10:29, 10:25, 10:36
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| Brooks Adren GTS Summer 2010 Miles: 5.23 |
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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 |
| Nice run this morning. My heel is feeling better. Registration for the 2011 Boston closed within 24 hours. I started trying to register about 2 hours after registration opened and we were having horrible internet problems here in the office (not an unusual event as our bandwidth is quite minimal). But I tarried on....2 hours later I finally got the application sent off. Now I'm just waiting verification of my time. OK...I'm excited. Here is today's workout info: AP 10:29 11:18, 10:26, 10:06, 10:07, 10:26
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| Brooks Adren GTS Summer 2010 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 2.65 | 0.00 | 0.00 | 4.80 |
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well I just put my who workout in and lost the whole thing. I will try again tomorrow...maybe. If not have a good weekend!
well, let's try again.... warm up .51 (11:02) laps of 5 minutes run around MP and then .25 miles of easy: .55 (9:10)/.25 (11:30), .52 (9:37)/.25 (12:09), .52 (9:33)/.25 (13:41), .53 (9:27)/.25 (12:41), .53 (9:31)/.25 (12:57), wd .39 (11:56)
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| Brooks Adren GTS Summer 2010 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.08 | 0.00 | 0.00 | 0.00 | 3.08 |
| Easy run today as I plan to go 11 tomorrow. AP 10:39 10:46, 10:32, 10:37
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| Brooks Adren GTS Summer 2010 Miles: 3.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.17 | 0.00 | 0.00 | 0.00 | 11.17 |
| My goal this morning was to go the distance and just take it easy as I've been very tired lately. I felt pretty good actually towards the end. My heel bothered me a bit but not too badly. Still need to give it a good icing. Had an amazing downpour for about 30 minutes so got a bit soggy. It was nice.
AP: 11:55 11:49, 12:12, 11:18, 11:32, 11:23, 12:22, 11:36, 12:57, 11:30, 11:47, 10:21
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| Brooks Adren GTS Summer 2010 Miles: 11.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.29 | 0.00 | 0.00 | 0.00 | 7.29 |
| Day of rest did me good. My heel felt better today. Felt a very minimal amount of pain after about 1.3 miles. So how long does it take to heel when you get old? Here are my splits: 10:35, 10:36, 10:29, 10:11, 10:13, 9:53, 10:00
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| Brooks Adren GTS Summer 2010 Miles: 7.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 2.00 | 0.00 | 7.35 |
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Had an interval work out day. w/u 1.5 miles (10:53) 8 intervals of .25 miles slight faster than MP and .5 miles of recovery 1- .25 (8:51) .50 (10:14), 2- .25 (8:37) .50 (10:33), 3- .25 (8:51) .50 (11:29), 4- .25 (8:53) .50 (10:58), 5- .25 (8:46) .50 (11:35), 6- .25 (8:39) .50 (15:19...water break and...), 7- .25 (8:44) .50 (11:55), 8- .25 (8:33) .35 (12:10)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
| Had fun this morning as my oldest daughter (11) ran with me for the first 3 miles. That was fun. Many times I work at getting her to talk about what's going on in her life and it's just not easy sometimes to pull it out. She was a non-stop chatter box for the whole 3 miles! It was fun. 11:27, 11:02, 11:14, 10:08, 10:27
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| Brooks Adren GTS Summer 2010 Miles: 5.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| Nice easy run today. A bit humid as I perspired a lot. Not unusual to loose 3 to 4 pounds on a 7 mile run. That's with drinking along the way too. Here are the splits: AP 10:23 10:56, 10:12, 10:35, 10:16, 10:22, 10:12, 10:05 |
| Brooks Adren GTS Summer 2010 Miles: 7.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| easy run. AP 10:40 11:26, 11:16, 10:25, 10:08, 10:06
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| Brooks Adren GTS Summer 2010 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 0.00 | 4.00 | 1.00 | 8.36 |
| Well, had a tough work out today. w.u for 1.52 miles then did 5 laps of 1 mile hard and 5 minutes of walking then a w.d. .83 miles. mile 1: 8:41, mile 2: 7:43, mile 3: 8:13, mile 4: 8:23, mile 5: 8:15 Boy, I was pretty tired after this work out. I need to do more fast work outs. According to Jeff Galloway's prediction of marathon fitness, the 7:43 mile says that I could do a 4:22 marathon at the moment. I suppose that's not so bad, but I'm shooting for a sub-4 hour marathon.
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| Brooks Adren GTS Summer 2010 Miles: 8.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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nice and easy today. AP 10:22 10:52, 10:29, 10:28, 10:10, 10:16, 9:56
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| Brooks Adren GTS Summer 2010 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.57 | 2.00 | 0.00 | 0.00 | 3.57 |
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AP 10:05
Could only get in 3.57 miles as I needed to go in town to make some plane reservations for Boston! Plane reservations secure now trying to make some hotel reservations...everything is booked up but supposedly stuff will open up on the 3rd. We shall see...
.50 miles (10:44) - .25 (11:07) - .50 (8:56) - .25 (11:13) - .50 (8:53) - .25 (10:45) - .50 (8:50) - .25 (11:14) - .50 (9:04)
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| Brooks Adren GTS Summer 2010 Miles: 3.57 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 3.00 | 0.00 | 0.00 | 9.06 |
| wu 3 miles/ 3 miles tempo/ 3 miles easy 10:38, 10:26, 13:01 (walked and talked with a friend for a few minutes :-), 9:22, 9:17, 8:59, 11:00, 10:37, 10:26
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| Brooks Adren GTS Summer 2010 Miles: 9.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.43 | 0.00 | 0.00 | 0.00 | 7.43 |
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I was very, very tired today. Last nights hard rain woke me up and then I realized I left the car windows down so I had to run out and quickly close things up...then the puppy had to go out and do his business a bit later. I made it through the workout but I was just plain tired.
wu: 1.50 miles (10:29)
ran for 30 seconds hard and then easy for 30 seconds - 10 reps...sort of. The 30 second distances I didn't want to figure out for distance, so I'm just doing an easy mile entry even though a bit of it wasn't so easy.
(6:40) (11:09)
(7:09) (9:47)
(7:55)
(7:45) oops...didn't hear the beeper
(10:30) (7:21) (10:41) (7:01) (10:37) (11:06) (6:55) (8:26) (12:39) (7:27) (11:07) (7:35) (9:24) (12:42) w.d. 1.58 miles Well, I also decided to run in the pm! I thought it would be dreadful and it was actually a lot easier than I had expected. It was still quite warm, but my body was nice and warmed up from the day. Went 3.21 miles and the last bit I ran with my 11 year old daughter. Here are the splits: 9:47, 9:47, 10:00, 10:27
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| Brooks Adren GTS Summer 2010 Miles: 7.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well, my body was screaming for a day of rest and I complied. Tomorrow my goal will be to go around 14 or so miles...we shall see! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.14 | 0.00 | 0.00 | 0.00 | 15.14 |
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Had a nice long run today. I started running at 6:30am and the temperature was around 78 degrees with humidity of 84%. I finished at around 9:30 and the temp was 82 degrees with the same humidity. Needless to say my running clothes were rather drenched. AP was 11:48. Took a 45 second walk break every 4 minutes. Here are the splits: 11:59, 12:23, 11:58, 12:11, 12:14, 11:55, 11:50, 11:17, 10:56, 11:13, 10:59, 11:22, 11:28, 11:39, 10:49 Have a good weekend
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| Brooks Adren GTS Summer 2010 Miles: 15.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
| Didn't make it out to run in the morning as my 2nd daughter was sick, but I did manage to get out and get a few miles in this afternoon. AP was 10:19. 9:44, 9:46, 9:51, 9:39, 12:59 (walked with a friend :-) 10:02, 10:03
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| Brooks Adren GTS Summer 2010 Miles: 7.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 2.00 | 6.20 |
| Worked on VO2 Max miles this morning. Did a 2 mile warm up, then 4 x .50 miles with a 3 minute jog/walk in between each 1/2 mile, then a w.d. of 1.45. I was shooting for a 8:00 mile pace.
1/2 miles pace splits: 7:43, 7:50, 7:52, 7:55
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| Brooks Adren GTS Summer 2010 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
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For some reason I was quite tired this morning. I was a little bit stiff as well. Guess it was those 1/2 miles yesterday. Went about 5.1 miles (forgot my garmin) and I might run this evening as well. We shall see... well, I had time to put in 2.03 miles 9:51, 9:31
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| Brooks Adren GTS Summer 2010 Miles: 7.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| wu 2 miles AP 11:33 3 miles tempo AP 8:59 (my target was 9:00) I ran 4 minutes and walked 45 seconds during the tempo run. Felt good but I was tired and pushed a bit. wd 2 miles walked 1 mile of it and was sociable...nice
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| Brooks Adren GTS Summer 2010 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Took it nice and easy today. AP 10:27 (10:54) (10:16) (10:21) (10:17) (10:08) à demain
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| Brooks Adren GTS Summer 2010 Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.12 | 0.00 | 0.00 | 0.00 | 13.12 |
| Nice and easy medium long run today. Started out at 7am and it was 78 degrees with 88% humidity. Finished about 2 1/2 hours later and the temperature was 82 degrees with 88% humidity. I drank about 2 liters of liquid during the run and I still lost 3.6 pounds. Needless to say I could wring out my socks after wards. AP 11:44 - 11:33, 11:57, 11:34, 11:30, 11:47, 10:55, 11:41, 11:32, 11:47, 11:54, 12:59, 11:34, 11:40
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| Brooks Adren GTS Summer 2010 Miles: 13.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.47 | 0.00 | 0.00 | 0.00 | 8.47 |
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Nice easy 5 miles. Forgot my garmin so no splits this morning. Just some FYI of what's going on in our neck of the world...had the first ever democratic presidential elections last week Sunday. Results have been trickling in. Lots of ethnic tensions taking place between the 2 candidates. Results are supposed to come out today. Things have heated up in town so they 'closed the doors' of our girls' school with all the students inside. This happens on a rare occasion when tensions and sometimes rioting takes place. It's for their safety and the safety of all the parents that have to travel on city roads to get kids after school. So, we can't go get our kids until the French Ambassador says it's OK to do so (it's a French school). I was at least able to get to the store and get a few supplies this morning before they closed.
Well, had a bit of a pm run. FYI...we were finally able to pick up our girls from school without incident. Announcement of the winner of the elections should be any time now. Hopefully things won't heat up too much. Here are my splits: 10:21, 10:34, 10:16, then walked for .37 miles.
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| Brooks Adren GTS Summer 2010 Miles: 8.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.68 | 0.00 | 2.50 | 0.00 | 10.18 |
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Hard work out today. Managed to get in 5 Yasso's. Lots of excitement going on around us since the announcement of the new President. All of us are sticking close to home as trouble is about through out the city. Here are the splits: wu 2.06 AP 11:06, .50 (8:24), .50 (11:01), (8:21), (11:27), (8:23), (11:42), (8:16), (12:57), (8:22) Got in a few miles this pm. I bit (all relative) cooler with threatening rain. 10:25, 10:21, 10:12, then a nice leisurely .55 walking cool down. Bonne Nuit!
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| Brooks Adren GTS Summer 2010 Miles: 10.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 3.00 | 0.00 | 0.00 | 5.03 |
| Well, I had an ML today...Mental Lapse...I thought today was the day for a tempo run. Yesterday was so bizarre because of the crazy events taking place around town that I thought today was Thursday. So that's why I was tired...again! Oh well...here are the splits: 10:29, 9:12, 8:58, 8:44, walked for last mile. |
| Brooks Adren GTS Summer 2010 Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| Took it easy this morning as yesterday was rather stressful. Splits: 9:54, 10:24, 10:01, 11:16, 9:50, 10:23 |
| Brooks Adren GTS Summer 2010 Miles: 6.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.27 | 0.00 | 0.00 | 0.00 | 5.27 |
| Tired again this morning so took it easy. Want to get in at least 15 tomorrow. We shall see. AP: 10:55 Splits: 10:53, 10:37, 10:27, 10:33, 10:26 |
| Brooks Adren GTS Summer 2010 Miles: 5.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.14 | 0.00 | 0.00 | 0.00 | 13.14 |
| Felt good today. Not nearly as tired as last weekend. Finished running around 10am and it was 77 outside with 83% humidity, so it wasn't as hot as last weekend. Cloud cover. AP was 11:48. Splits: 12:20, 11:58, 12:04, 11:46, 12:04, 11:31, 11:09, 12:30, 11:31, 12:40, 11:22, 11:36, 11:09 |
| Brooks Adren GTS Summer 2010 Miles: 13.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
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AP 10:13
Splits: 10:34, 9:59, 10:02, 10:11, 10:17 Had a restless night as I was attacked by the monster mosquito
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| Brooks Adren GTS Summer 2010 Miles: 5.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.61 | 4.50 | 0.00 | 0.00 | 12.11 |
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Did some YASSO's 1/2 mile hard 1/2 miles easy: wu .51 (11:41), .50 (8:14), 11:09, 7:55, 11:47, 8:27, 11:34, 8:53, 11:34, 8:07, wd .70 Was able to get a pm run in: 10:21, 10:22, 9:45, 9:10, 8:42, 18:01 (walked 1.4 miles) Note that mile 4 & 5 were a bit faster as a 16 year old came around and started lapping me so I HAD to run faster!
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| Brooks Adren GTS Summer 2010 Miles: 12.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.45 | 0.00 | 0.00 | 0.00 | 5.45 |
| Ran this evening and it was rather warm. Started out OK, but I really got warm. 10:21, 10:15, 10:34, 10:59, 10:25 Don't know if I'll run tomorrow as I'll be doing lots of cooking for Thanksgiving! Yum! Happy Thanksgiving!
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| Brooks Adren GTS Summer 2010 Miles: 5.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| sleep deprived night so just walked. |
| Brooks Adren GTS Summer 2010 Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.77 | 0.00 | 3.00 | 0.00 | 4.77 |
| Had one of those weeks...very tired and low motivation. Started the workout today, but didn't finish. Did some mile repeats. w/u .84 (12:46), 1 mile (7:50), .26 recovery, 1 miles (7:54), .22 recovery, 1 mile (7:49), .44 recovery, then had fun playing tennis with a bunch of ladies for about an hour and a half.
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| Brooks Adren GTS Summer 2010 Miles: 4.77 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.27 | 0.00 | 0.00 | 0.00 | 8.27 |
| Ran in the morning: 5.18 AP 10:35 - 10:38, 10:27, 9:37, 9:51, 10:19 Evening run: 3.09 AP 9:42 - 10:02, 9:56, 10:02
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| Brooks Adren GTS Summer 2010 Miles: 8.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 1.00 | 2.00 | 1.50 | 7.75 |
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Did some YASSO's today...1/2 mile hard 1/2 mile recovery w/u 1.17 miles (10:12). 7:54/10:19 - 7:55/10:32 - 7:58/11:02 - 7:55/10:25 (.26) Well, I had a suicidal moment this pm. That 16 year old boy came by to run again and he wanted to run with me. He's a good runner but new to any kind of training ideas. So, I thought, let's take advantage of this situation and have him push me on a few more YASSO's. I thought, let's try doing 4 more. After 3 I was toast and I was going to have him finish the last one all out, but he was nursing a pulled muscle, so we walked a bit and then I showed him a bunch of exercises to do to help his pulled muscle. Here were the splits: w/u .18, 7:23/9:33, 7:29/8:58, 7:40 w/d of walking for .14
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| Brooks Adren GTS Summer 2010 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
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this am my legs were slightly tree-trunkish...gee wonder why. So, took it slow and easy. 11:09, 10:41, 10:42, 10:40, 10:38 Well, those last 4 miles were rather consistent!
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| Brooks Adren GTS Summer 2010 Miles: 5.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 0.00 | 0.00 | 0.00 | 5.28 |
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| Brooks Adren GTS Summer 2010 Miles: 5.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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| Brooks Adren GTS Summer 2010 Miles: 6.20 |
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| | 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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| Brooks Adren GTS Summer 2010 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.18 | 0.00 | 0.00 | 0.00 | 8.18 |
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Nice and easy today. The run on Saturday was good, but it's getting warm here with the rains stopping now. Heel is still bothering me a tad, but getting slowly better. This morning's run went nice and easy. I'll try to run this pm as well. 10:34, 10:26, 10:29, 10:21, 10:30
PM run was nice and easy 10:33, 10:12, 10:34
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| Brooks Adren GTS Summer 2010 Miles: 8.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 2.00 | 0.00 | 0.00 | 9.14 |
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Run went well this am, but I was a bit tired. Did some 1/2 mile repeat paces: 10:58 for 1 miles, 8:38, 11:15, 8:36, 11:52, 8:49, 12:14, 9:32, 9:59
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| Brooks Adren GTS Summer 2010 Miles: 9.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
| Very tired this morning so went really easy and took walk breaks. Didn't sleep well and don't want to get sick. |
| Brooks Adren GTS Summer 2010 Miles: 6.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 3.00 | 0.00 | 0.00 | 4.45 |
| Did a mile wu then 3 miles at marathon pace then .45wd. 11:16, 8:47, 9:11, 9:30
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| Brooks Adren GTS Summer 2010 Miles: 4.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.03 | 0.00 | 0.00 | 0.00 | 9.03 |
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| Brooks Adren GTS Summer 2010 Miles: 9.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
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| Brooks Adren GTS Summer 2010 Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Have meetings all week so mileage will be very low and also have a tennis tournament on Saturday. Fun! Oh, and a sort of race on Thursday at the girls school. I think it will be 2K. Not sure. |
| Brooks Adren GTS Summer 2010 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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| Brooks Adren GTS Summer 2010 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Nice run this morning. Short and sweet. Tomorrow there's a 'race' day at our girls' school. The will each go 2K and I think I'll be running with the high schoolers and doing a 3K. Should be fun. |
| Brooks Adren GTS Summer 2010 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.40 | 0.00 | 1.40 |
| Well we had race day at the girls school. My 11 year old placed 1st for the 6th and 7th grade girls (2000m) and my 9 year old placed 3rd for the 4th grade girls. I ran 2500m with the girls 10th, 11th, and 12th graders as well as the parents and teachers and I placed 1st! Got to meet and visit with Ron Freeman for a while. He was an Olympic Gold medalist in the '68 Olympics in Mexico City in the 400m. Fun, fun day. mile 1: 7:03 .56 mile: 6:47 Had LOTS of fun!
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| Brooks Adren GTS Summer 2010 Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| I was really tired today. I had so much fun at the girls running event and helping out as the kids crossed the finish line that the sun just wore me out. It was so, so cute seeing the little, little kids (3 years old) running a lap together and crossing the finish line. What a day to remember. So, I was pretty tired this morning. I ran 3 miles nice and easy . This week still has one day of a weird running week left. Tomorrow is an all day tennis tournament that I will be playing in. So, next week I'll get back on schedule with training.... |
| Brooks Adren GTS Summer 2010 Miles: 3.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 0.00 | 9.08 |
| nice and easy run after an a typical week of training. p.m. 4.08 miles 10:20, 10:26, 10:07, 9:47
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| Brooks Adren GTS Summer 2010 Miles: 9.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.51 | 0.00 | 0.00 | 0.00 | 10.51 |
| a.m. 6.23 miles - 12:46, 10:49, 10:27, 10:19, 9:58, 10:10 p.m. 4.28 miles - 10:00, 10:13, 10:12, 9:51
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| Brooks Adren GTS Summer 2010 Miles: 10.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
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a.m. 3.0 miles p.m. 5.02 miles ran 4 and walked 1. It was a very warm afternoon.
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| Brooks Adren GTS Summer 2010 Miles: 8.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 5.08 |
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| Brooks Adren GTS Summer 2010 Miles: 5.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
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| Brooks Adren GTS Summer 2010 Miles: 8.02 |
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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 |
| stomach issues this morning.... |
| Brooks Adren GTS Summer 2010 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1316.17 | 179.60 | 61.76 | 15.50 | 1573.03 |
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| Brooks Adrenaline GTS 9 Miles: 18.34 | Brooks Adren GTS Spr 2010 Miles: 778.23 | Brooks Adren GTS Summer 2010 Miles: 663.04 | Brooks Adren 2010 WIDE Miles: 100.52 |
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