| Location: Moore,OK, Member Since: Aug 01, 2013 Gender: Male Goal Type: Age Division Winner |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2538.79 | 48.20 | 71.12 | 4.00 | 0.00 | 2662.11 |
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| Nike Free 4.0 Black Miles: 71.50 | New Balance 890v3 Miles: 454.61 | New Balance 890v2 Miles: 162.74 | Nike Terra Kiger Miles: 55.50 | Nike Free 3.0 White Miles: 393.50 | New Balance 1080 Miles: 305.38 | New Balance 1080 (2) Miles: 291.00 | Nike Free 4.0 Flyknit Miles: 245.41 | New Balance 1080(3) Miles: 129.00 | Adidas Boost 2 Black Miles: 166.47 | Nike Free Flyknit 5.0 Miles: 99.70 | New Balance 980 Miles: 50.00 | Nike Flyknit 4.0 Blue Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Finally back up to full strength after the cold. I ran into Russel Allison over on the Sutton Trail, we ran another lap around the trail and then headed towards his house. Russell has done a lot of Ultrarunning before it was well attended. He competed in the race across America that lasted about 2 months at 50-60 miles a day. And he also is owner of Andy Alligator an amusement establishment. It was great talking with Russell it really made my 12 miler go by quick. 1:40:22 I jumped on the treadmill in the evening for 5 calorie roasting miles to work off some of the trash I ate on New Year's Eve. 37:17 |
| Nike Free 4.0 Black Miles: 5.00 | New Balance 890v3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch wind was strong out of the south. 1:05:15
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| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.40 | 0.00 | 0.00 | 0.00 | 0.00 | 14.40 |
| To stay out of the wind I ran a couple 7 mile laps on Draper mtn. bike trails. My Garmin Forerunner measured each lap right at 7.20 as I cleared and restarted after each lap. 1:06:19 and 1:04:31
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| New Balance 890v2 Miles: 14.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6x800 @ 6:40 on the treadmill, recovery pace 7:30. 43:23 Too cold to go outside today.
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| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch cool day out.
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| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch with Bruce cool and wet day. 62 mins.
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| Nike Terra Kiger Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| We made it down to Bandera Tx for the 100k. 5 easy miles day before race in 40:15. Looks like mid seventies for race day.
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| Nike Terra Kiger Miles: 5.00 |
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| | Race: |
Bandera 100k (62 Miles) 12:51:17, Place overall: 37, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 62.00 | 0.00 | 0.00 | 0.00 | 0.00 | 62.00 |
| A cool start but it was going to warm up to the 70s so I started in a singlet. I was drinking well downing a bottle in between aid stations, but I should of drank more and downed more salty food as I dehydrated to the point of almost no return. I went through the first 50k in 5:30. My second lap I walked 10 miles. I drank a bottle of water at the aid station and finally scarfed down some real food and they started putting out pickles these helped me tremendously. I was back running again. I ran well most of the next 15 miles even though it was dark. I'm glad I got this in and received my 500k jacket I can put this race to sleep. 3 weeks to recover before the 100 miler at Rocky Raccoon. |
| New Balance 890v3 Miles: 47.00 | Nike Terra Kiger Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Finally got the legs feeling good enough to start running again after Bandera. The R8 Roll Recovery helped out on working the soreness out my legs. Slow and easy 9 @ 1:16:15 |
| New Balance 890v2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10 miles on a nice day in Oklahoma for this time of year. Ran Sutton Wilderness Trails a lot runners on it today. 1:30:19 |
| Nike Free 4.0 Black Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran over to Sutton Wilderness trail and did 4 marathon pace miles on the dirt. 710,712,703,702, legs felt great but still not much speed. Half mile jogs in between, 1:10:02. |
| New Balance 890v3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Lunch time run with Bruce. We got a couple warm up miles in and picked it up 701,656, 648, 656, 646, 651. Conditions were cols and breezy had 5 pounds of clothes on making this a nice effort. 57:08 for the full 8. Hamstring knotted up a 1.5 from finish. |
| New Balance 890v2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very slow and easy miles. Wind was Little tougher today. 1:06:21
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| Nike Free 4.0 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cold day put me on the treadmill. I have the hamstring knot stretched back out and am looking forward to Rocky Raccoon next week. 6 in 44:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I worked the trail race out at Draper lake man.bike trails to fulfill my Western States requirement. I ran 8 miles after the race. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles after my meetings in Greenville, TX. Wind is out of northwest at 20-30 and it's 36 degrees. Not much better tomorrow. |
| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Still in Greenville, TX, sitting in meetings all day is putting my body in a vegetated state, legs were heavy again today. If anything I will be rested and recovered going into Rocky on Sat. 34 degrees with some wind 47:24 |
| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Last day in Greenville, TX, 46 deg. And light winds. It will be good to get back home. Only to turn around and come back to Texas on Friday this time for fun. 47:03 |
| New Balance 890v3 Miles: 6.00 |
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| | Race: |
Rocky Raccoon 100 (100 Miles) 21:42:18, Place overall: 52, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 100.00 | 0.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| I came into this one well rested and a little heavy but was pleased with the finish as it looks like only half of the field survived the humid conditions. The only saving grace was that we had cloud cover all through the day. I squeezed my way into the first 50 or so runners at the starting line. I slowly worked my way into the clear after a couple of miles. This race starts at 6 am which leaves us running in the dark for about an hour, you can do it without a light if you stay in pack but I chose to carry a small handheld. I changed shoes and socks after each lap it really felt like putting on a new set of feet. I ran the whole first lap and on the 2nd I walked a few of the steeper grades. On 3rd and 4th laps I was walking all the grades and running where I need to be. The 5th lap I came apart, the 2 Alleves I took we're having no effect on the pain I felt in my hips and legs. I decided to go for a long walk on the last lap hoping to get started running again. It never happened I continued to walk the whole 20 mile loop. A pacer might of got me running again but have never used one. I don't know if I will ever break 20 hrs but I need to overcome my strategy to run until tired and walk the finish in. |
| Nike Free 4.0 Black Miles: 40.00 | New Balance 890v2 Miles: 40.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Managed 4 miles on the treadmill |
| New Balance 890v3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on the runaway treadmill in 47:46 I plan on starting back training next week. Aim for 50 miles of easy running. |
| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifted weights before work 6 miles on the treadmill in the evening 46:09 |
| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 easy miles at lunch on a cold day. 1:05:09
5 mile calorie roaster on the treadmill in the evening 38:50
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| New Balance 890v2 Miles: 8.00 | New Balance 890v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 on my lunch hour 1:05:13
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| New Balance 890v2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in 1:24:38, windy day and still in recovery mode. Hope to have a better week next week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Finally returned to running after 2 weeks of no running due to injured foot. I dropped a curl barbell loaded up with 5lbs. It cut me open and swelled my foot up twice normal. I jumped on the treadmill for 4 miles at snail pace.
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| Nike Free 3.0 White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice easy fiver 46:54 at lunch, nice day to run. Long way to go to get back in any kind of shape
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| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran with Jay on Draper mtn. Bike trails, made it 4 miles then I had walk it on as it became to painful to run. Iced it when I got home popped some Ibuprofen and it was fine. |
| Nike Terra Kiger Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at work today |
| New Balance 890v3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 miles treadmill morning 3 on treadmill evening |
| New Balance 890v3 Miles: 3.00 | Nike Free 3.0 White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at lunch nice day 33:56 |
| Nike Free 3.0 White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles Tinker south in 34:14 breezy north wind Morning weight lifting |
| Nike Free 3.0 White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tinker south course 5 in 42:46 |
| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at lunch on breezy warm day. 42:13 |
| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles house to Porter ave. in 1:08:32 |
| Nike Free 3.0 White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Slow 6 miles Tinker west course in 53:48, nice day |
| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hall Park loop half trail surface and very hilly 9 min. Pace |
| New Balance 890v2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the treadmill in 46:24, felt much better |
| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Tinker West on a windy day 30-40mph 51:15
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| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cold front came in today, making temps perfect to run in 49:46
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| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| House to Norman North high, finally broke 8 min. pace for a few miles. 1:21:25 |
| Nike Free 3.0 White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Foot was bothering me today. Tinker west course 1:08:51
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| Nike Free 3.0 White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch time 6 miles on Tinker west 51:53
evening 6 over to sutton wilderness and back 53:12
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| New Balance 890v2 Miles: 6.00 | Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy from home to Porter ave 53:23 |
| New Balance 890v2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.12 | 0.00 | 0.00 | 0.00 | 0.00 | 10.12 |
| 5 at lunch Tinker west course 40:39 5.12 on Draper mtb. Bike trails 50:25 |
| New Balance 890v2 Miles: 10.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tinker west 5 miles 42:26 |
| New Balance 890v2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Survived 13 miles around Hallbrooke and a short out and back. Hope for a better week this week. Foot is still lame as I can't plant it like it needs to. |
| Nike Free 3.0 White Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6 miles at lunch Tinker west course wind was up about 20 mph, foot injury didn.t like the previous two days off as this run was painful. 53:07 Stopped by and ran the Draper man bike trails. This run went well 82 degrees out of the wind 48:56. |
| Nike Free 3.0 White Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.14 | 0.00 | 0.00 | 0.00 | 0.00 | 11.14 |
| Tinker west course on a windy day. 51:49
Evening after work 5.14 on Draper mtn. Bike trails 48:06
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| New Balance 890v3 Miles: 11.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles Tinker west wind still howling 1:06:43
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| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Packed an ice chest and drove to campus to run long. Foot pain was so bad I struggled
to finish 4 miles
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| Nike Free 3.0 White Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Tinker West 51:41 Evening treadmill 40:57 |
| New Balance 890v3 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tinker south 42:29 Treadmill 39:35 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy at lunch 40:34
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| New Balance 890v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch, I finally had a good run. Finished 1:02:30
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| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 rough miles around Hallbrooke
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| New Balance 890v3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 at lunch on Tinker west course, 41:38
evening 6 out to fairgrounds in 48:32
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| Nike Free 3.0 White Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 at lunch 1:05:21
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| Nike Free 3.0 White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on a very windy day. 1:07:12
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| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on Tinker south course windy day |
| New Balance 890v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill 5 37:51 |
| New Balance 890v2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Ouch did that hurt. OKC Memorial Marathon today. No training over 10 miles to support it. I ran 8 miles under 8 min. pace and then start falling off. Finished just under 4 hrs. With walk/run pattern |
| New Balance 890v2 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5easy at lunch a little sore from the beating I took yesterday. 8:17 pace
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| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tinker west course on a windy day. Tough on the way out but ran a couple of 7:20s with wind. Finished up 39.53 for my first sub 8 min pace in 2 months.
33
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| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 more easy at lunch on another very windy day, making running easy today challenging. 8:34 pace
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| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Tinker west course 9@1:1631 |
| Nike Free 3.0 White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.14 | 0.00 | 0.00 | 0.00 | 0.00 | 5.14 |
| Draper Mtn. Bike trails nice day 50:14 |
| New Balance 890v3 Miles: 5.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 2.00 | 0.00 | 0.00 | 9.50 |
| 7.50 around Hallbrooke, finished up with 2 miles on treadmill at 6:30 |
| Nike Free 3.0 White Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Couple of 4 mile loops around campus, hamstring gave out on me so I had to cut it short.1:04:17 |
| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Morning weight lifting.
5 miles at lunch on a hot windy day.
5 calorie roasting miles on the treadmill
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| Nike Free 3.0 White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tinker south on a hot windy day 42:45 |
| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles Tinker west wind howling 50:21 |
| Nike Free 3.0 White Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Tinker west at lunch not a bad day 1:03:12 NB 1080s were great |
| New Balance 1080 Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on the hills of Rock Creek rd. nice day cool north wind blowing. |
| New Balance 1080 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 over to sutton wilderness and back |
| New Balance 1080 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9 miler at work on lunch hour 1:10:33
5 miler on treadmill 39:30
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| Nike Free 3.0 White Miles: 5.00 | New Balance 1080 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Tinker west course in 71:57
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| New Balance 1080 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at lunch in 40:38
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| New Balance 1080 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 out at work 1:19:07 nice day
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| New Balance 1080 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I can't remember the last time I ran long just training. Bruce my Western States pacer and I pounded out 20 miles on the OU campus. 2:43:06 |
| New Balance 1080 Miles: 20.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles real easy recovery |
| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on my lunch hour, was planning on 8-9 but legs weren't up for it today. Wind was solid 25-20 today. 52:07
|
| New Balance 1080 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Over to Sutton Wilderness trail to get out of wind. 50:40 |
| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Tinker west wind still strong making it hard to run easy. 1:06:41 |
| New Balance 1080 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tinker south humid today wind still up 42:03 |
| New Balance 1080 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Run on my lunch hour 1:18:11 8 min.pace going out 7:45 coming in. 82 and cloudy
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| New Balance 1080 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.38 | 0.00 | 0.00 | 0.00 | 0.00 | 13.38 |
| Easy run 3 with daughter |
| New Balance 1080 Miles: 13.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 out to Sutton Wilderness 48:04 |
| New Balance 1080 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 out to porter ave 48:26 |
| New Balance 1080 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 at lunch 47:08 Evening treadmill 4 miles 31:46 |
| New Balance 890v3 Miles: 6.00 | New Balance 1080 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles on lunch hour nice day for a run 1:04:23 Evening calorie roaster on treadmill 28:56 |
| Nike Free 3.0 White Miles: 4.00 | New Balance 1080 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run at lunch 49:08 warm muggy day |
| New Balance 1080 Miles: 6.00 |
| |
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| | Race: |
Flint Hills 40 (40 Miles) 05:58:27, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 40.00 | 0.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Bruce Layne and I made up to Ottawa Kansas for what turned out to be a hot muggy 40 mile trail run. About 68 degrees at race start with 98% humidity and warming up to mid 80s. Most of the field was relatively new ultra runners jumping up from 50ks and shorter distances. First 2.5 miles was through town on pavement and the rest of the course was on packed limestone vacated railways with most of it shades by canopied trees that have grown over the trail. I started off at a pace I thought that was very comfortable and ran 4-5th to the turn around. The first 3 guys had about 6-7 as they passed me heading for home and looked like they were moving along well. My Ultimate Direction water bottle malfunctioned, the rubber nipple came off the lid so I had to take my fingers and hold on to keep the water in the rest of the way. Bruce caught me and passed as fiddled with it at a water stop. About the 50k the leaders were walking and Bruce looked like he was starting to tighten up. I was still running well and didn't have any difficulty getting in. I was glad to get in under 6 hours even though I didn't have any goals for this race other than getting a long run in before WS100. |
| New Balance 1080 Miles: 40.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 at lunch on hot windy day 48:19 |
| New Balance 1080 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at lunch warm and humid 38:54 |
| New Balance 1080 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very windy and hot miles at lunch still on an easy week 1:07:31 |
| New Balance 1080 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles at lunch 40:45 |
| New Balance 1080 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at work 1:02:06 |
| New Balance 1080 Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 3.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| morning 14 on the hills of east Norman humid but overcast carried a 20 ounce bottle of water, pace felt comfortable. 1:57:40 Evening 5 on treadmill with 3 at 6:40 pace. 34:46 |
| Nike Free 3.0 White Miles: 5.00 | New Balance 1080 (2) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy rainy miles around Lloyd Noble Arena |
| New Balance 890v3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy at lunch suffering from a cold |
| New Balance 1080 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the lunch hour 39:14
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| New Balance 1080 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| 8 miles at work still fighting off a cold 1:04:47
evening 5 on the treadmill, ran 6x400 hill repeats and ended with 2x400@6 min.pace. 2 weeks to go. WS100.
|
| Nike Free 3.0 White Miles: 5.00 | New Balance 1080 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy at work 1:04:10
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| New Balance 1080 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran Rock Creek rd hills, really struggled getting in. 1:24:00
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| New Balance 1080 (2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunch hour 5 miles, warm humid 38:14
Evening 5 mile treadmill calorie roaster 38:10
|
| Nike Free 3.0 White Miles: 5.00 | New Balance 1080 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 at lunch 40:49
5 on the treadmill 39:27
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| Nike Free 4.0 Black Miles: 5.00 | New Balance 1080 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| At work 8 miles 67.02
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| New Balance 1080 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Usual lunch run 38:51
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| Nike Terra Kiger Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy 5 39:42
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| New Balance 1080 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| hot muggy 12 miles 1:39:44
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| New Balance 1080 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on base Cheyenne, Wy, enroute to WS100 |
| New Balance 1080 (2) Miles: 3.00 |
| |
|
| | Race: |
WS100 (100 Miles) 28:39:17, Place overall: 242 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 100.00 | 0.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| This was the hardest thing I have ever done. I wasn't properly trained for this race. The hills, specifically the downhills beat me up.
|
| Nike Free 3.0 White Miles: 23.00 | New Balance 1080 Miles: 55.00 | New Balance 1080 (2) Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First run back 3 miles @ 9 min. pace
|
| New Balance 890v3 Miles: 3.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Rainy day 3 miles on treadmill
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| Nike Free 4.0 Black Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at work 43:40
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| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch time run, warm and windy 49:12
|
| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Real easy 6 @ 50:52
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| New Balance 1080 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning weight lifting and run at lunch. 66:16
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| Nike Free 3.0 White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tinker west course 41:12
|
| New Balance 1080 (2) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lifted weights and core morning, 5 miles at lunch with Jimmy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Finally recoverd enough to break 8 min. pace. Also signed up to run my last 100 for a while AT100 in Oct. hopefully some redemption for a sub par WS100 a few weeks ago.
|
| Nike Free 3.0 White Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run at lunch 38:13
lifted weights before work
|
| New Balance 890v3 Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 out to Sutton Wilderness 51:45
|
| New Balance 890v3 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Weights before work 8 miles at work, hot and humid, carried water with me 1:05:39 5 miles in the evening on the treadmill 37:08 |
| New Balance 890v3 Miles: 8.00 | Nike Free 3.0 White Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Out to the OU grass track and back
Evening 5 on treadmill
|
| New Balance 1080 Miles: 5.00 | New Balance 1080 (2) Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Some more humid hot miles with Jimmy. Carried water
|
| New Balance 1080 (2) Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at lunch |
| New Balance 890v3 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lifted weights before work then 5 miles on lunch hour |
| Nike Free 3.0 White Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles 4 mile loops around Lloyd Noble Arena with Bruce and Jay |
| New Balance 1080 (2) Miles: 16.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lifted weights before work
9 miles at lunch Jerrod went blowing by me with 1.25 to go caught and passed him on the hill
|
| Nike Free 3.0 White Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very easy miles at lunch
|
| New Balance 1080 (2) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles from Draper marina to Mtn. Bike trails |
| New Balance 1080 (2) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First run from the new house. Ran out to Kitchen Lake.
|
| Nike Free 3.0 White Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Forgot my running bag at home so no run at lunch. Ran after work from Draper Marina on dirt road. Shady in spots but 90 was warm. Carried 20 oz. bottle with me. Lifted weights before work.
|
| New Balance 1080 (2) Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch
|
| New Balance 890v3 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the lunch hour pretty hot |
| New Balance 1080 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch |
| New Balance 1080 (2) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 at lunch 8:30 pace 6 miles Draper Lake 8 min. pace about 90 deg. cool north wind |
| New Balance 890v2 Miles: 6.00 | Nike Free 3.0 White Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 miles at lunch Jim ran 2.5 out with me. 5 miles on Draper mountain Bike trails nice day to run for this time of year. Breeze out of the north. |
| Nike Free 3.0 White Miles: 8.00 | New Balance 1080 (2) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles at lunch |
| Nike Free 3.0 White Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Morning run at Draper lake dirt road, nice morning. |
| Nike Terra Kiger Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy warm run at lunch on base |
| Nike Free 3.0 White Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles on the Draper Lake dirt roads. OU kids out there running, came and gone before I got in. Horse flys were swarming. 75 at the start 85 on the finish. |
| New Balance 1080 (2) Miles: 20.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Survived hot 8 mile run at lunch. 5 mile Evening run on treadmill w/3 miles @1% in 20:30 |
| New Balance 890v2 Miles: 5.00 | Nike Free 3.0 White Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Morning 5 on the treadmill before work. Evening 5 on the treadmill |
| New Balance 890v3 Miles: 5.00 | Nike Free 3.0 White Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch had a good breeze blowing today |
| New Balance 890v3 Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 5 at lunch on south route 5 miles evening treadmill with 3 miles in 19:53@1% new Nikes fly knits without socks felt good. They will make a good Triathlon shoe. |
| New Balance 1080 (2) Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lifted weights before work 5 miles heading south at lunch 5 easy spinning on treadmill evening |
| Nike Free 3.0 White Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles with Frankie and Bruce, out and back at Draper Lake |
| New Balance 1080 (2) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 12 miles on the Draper Lake dirt roads with Jim and Jason. We got out there early so the first 6 were by headlamp. Nice morning for Aug. Evening 5 miles on the treadmill 1.5 grade 7.5 mph |
| Nike Free 3.0 White Miles: 5.00 | New Balance 1080 (2) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Off work today went out to Draper ran on dirt road. Registered for Ironman Louisville Oct 2015
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| New Balance 1080 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 miles at lunch and 5 miles in the evening on treadmill |
| Nike Free 3.0 White Miles: 5.00 | New Balance 1080(3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 2.88 | 0.00 | 0.00 | 11.88 |
| 5k run out on base the course was short but finished 4th overall 18:34 2.88 with 2 miles warm and 2 cool down Evening 5 mile easy spin on treadmill |
| New Balance 890v3 Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 6.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy at lunch, take day off before Brookhaven 5k on Saturday. Legs are tired |
| New Balance 1080(3) Miles: 5.00 |
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| | Race: |
Brookhaven 5k (3.107 Miles) 00:19:53, Place overall: 70, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 3.11 | 0.00 | 0.00 | 9.11 |
| Fell off a little bit from last year's time but overall I'm happy to break 20 minutes with kind of year I have had. 50k next week and USAF Marathon in 3 weeks, should setup Arkansas Traveller 100 on Oct 6. |
| Nike Free 4.0 Flyknit Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Got it late so it was a little warm. 10 miles on the Draper Lake dirt. |
| Nike Free 3.0 White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Squeezed in 5 miles Draper Mtn bike trails with all the appointments today. |
| New Balance 1080 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 warm miles with Bruce on at lunch |
| New Balance 1080(3) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch were about to run out of hot days |
| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy during lunch
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| Nike Free 3.0 White Miles: 5.00 |
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| | Race: |
Do wacka do 50k (31.069 Miles) 04:13:31, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 31.07 | 0.00 | 0.00 | 0.00 | 0.00 | 31.07 |
| Rainy, muddy, cool, windy 50k race. The original planned course was not passable by vehicle or runner. So they moved the course to an out and back on maintained roads that were still muddy and rolling. 50 miler Michael Adams led most of the way going out. But I passed him a couple times on the way in with my last pass sticking too the finish. Glad he was running 50 miles because hammered his last 19 to finish under 7 hrs. Fellow city of Moore resident Bruce Layne came in few minutes in back of me to finish 2nd. The cool weather really made this run tolerable for western Oklahoma in September. 2 weeks to recover for USAF Marathon.
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| New Balance 1080(3) Miles: 31.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy recovery miles on a warm day during lunch hour
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| Nike Free 4.0 Flyknit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles at work |
| New Balance 890v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy fiver at lunch
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| New Balance 890v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice cool day, looks look fall got here 8 easy over playground and back
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| New Balance 1080(3) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy fiver on base today legs were a little flat |
| Nike Free 4.0 Flyknit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 2 mile warm and then10 mile tempo 7:40 pace worked down to 6:30s for the last 3 ran with the Moore running group on the river trail we had some wind going out but it was a perfect day 50ish and overcast right where I like it. |
| New Balance 1080(3) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler out and back Draper Lake dirt road. I saw Erik on my last mile just heading out. |
| Nike Free 3.0 White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 today at lunch |
| New Balance 1080(3) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 79deg. 71%h but tried to run a couple of marathon paced miles coming in. 7:14 and 7:23 maybe that's where I' m at for this Saturday.
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| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy with 8 strides |
| Nike Free 4.0 Flyknit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles after the 8 hour drive to Scott AFB. Legs were flat and heavy. |
| Nike Free 4.0 Flyknit Miles: 4.00 |
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| | Race: |
Air Force Marathon (26.2 Miles) 03:15:06, Place overall: 69, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| 58 degrees at the start with a warmup to 80. Training run for upcoming AT100. 17 in a row, big race with lots of good runners. |
| Nike Free 4.0 Flyknit Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 30 minutes of cycling on rollers then 4 miles on the treadmill |
| New Balance 1080(3) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles at lunch |
| New Balance 1080 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles at lunch |
| New Balance 1080(3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles at lunch weather has been great |
| New Balance 890v3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy at lunch |
| New Balance 1080(3) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at lunch strides coming in
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| New Balance 1080(3) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at lunch steady pace
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| New Balance 1080 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy at lunch |
| New Balance 1080 (2) Miles: 6.00 |
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| | Race: |
Arkansas Traveller 100 (100 Miles) 21:46:46, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 100.00 | 0.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| I'm glad to get this last 100 in. I started off very conservatively and ended up passing a lot of runners. The weather was nice, all through the race I wore the same singlet from start to finish.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 out at Draper Lake, marina to 89th st. and back. Lifted weights before run. |
| Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miler on the Draper Lake hills, windy, rainy about 58 deg. Lifted weights before run |
| New Balance 890v3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 5 easy at lunch Evening 6 miles 8x400 hill repeats on the treadmill |
| Nike Free 4.0 Flyknit Miles: 6.00 | New Balance 1080(3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch great day |
| New Balance 890v3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy at lunch |
| Nike Free 3.0 White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warm up then 5x1 mile with 1/2 mile recovery |
| Nike Free 4.0 Flyknit Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles on Draper dirt roads, saw Eric on his way in as I was heading out. Nice day about 50 ish with north breeze. |
| New Balance 1080 (2) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 easy miles at lunch Stopped by the lake for 6 easy miles on the dirt road beautiful day |
| New Balance 890v3 Miles: 5.00 | Nike Free 3.0 White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Meetings of base this week so I will have to get a run in when possible. Tonight on the treadmill 8x400 @8 MPH with 5% hill and 400 recovery @7.5 MPH. Finally broke 150 on the max heart rate. |
| Nike Free 4.0 Flyknit Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.23 | 0.00 | 0.00 | 0.00 | 0.00 | 7.23 |
| Draper mtb. Bike trails, blue, red, orange and green. Nice run, it was great to get back on the trail. Lifted weights before work. |
| New Balance 890v3 Miles: 7.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.23 | 0.00 | 0.00 | 6.23 |
| 5k run on base, started out in the dark and didn't get in much of a warm up. Finished 2nd 21:11 it was a nice morning to run. |
| Nike Free 4.0 Flyknit Miles: 6.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I slept in so didn't get out to Draper Lake until about 9:00, OU Cross Country van was out there and they were fininishing up as I was getting started. A little war for the end of Oct. so I carried water with me. Went on the dirt road heading south at 8:20 pace and brought it in at 7:40 turning around about half way across the dam. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Draper Mtn. Bike Trails, Blue, Red, Orange, Green. 126 avg. HR 1:03:12 total time. |
| New Balance 890v3 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 5 miles easy at lunch wind was cranking hard
Evening 5 miles on treadmill warmed up for a couple of miles and wanted to turn the legs over I did 4x400 @ 6 min pace with a 400 jog @ 8 min pace recovery
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| New Balance 890v3 Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 1.50 | 0.00 | 0.00 | 10.00 |
| 5 miles at lunch Evening on the treadmill 6x400 @5% 8mph 5 miles total |
| Nike Free 4.0 Flyknit Miles: 5.00 | New Balance 1080(3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lifted weights before work took off early to run the wife to the doc appointment. Got out to Draper about 3, saw JBs car but he was long gone. Ran an easy 5 out and back on the dirt road leaving the marina. |
| New Balance 890v3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 4x1 mile on the treadmill 2 min 400 recovery jog in between
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| Nike Free 4.0 Flyknit Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at lunch steady pace |
| New Balance 890v3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Draper lake long run with Connor, Jason, and Andrew, 7:20 pace for 16, temps in the 30s |
| New Balance 1080 (2) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile loop Draper dirt road. Very windy came across 4 point buck and two wild turkeys roosting. |
| New Balance 890v3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Off work today, lifted weights first thing. Drove out to Draper for a lap on the dirt. Wind was howling still but temps were nice. |
| New Balance 1080(3) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy at lunch today |
| New Balance 890v3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy at lunch nice weather today |
| New Balance 1080(3) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
|
Lifted weights before work
2 mile warm up then 5X1 mile 1/2 mile recovery jog 6:48 average on usual Tinker West course. 1:14:13 total time
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| New Balance 890v3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy on OU Campus | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 9 miles Out and back Draper dirt roads. OU men's and women's distance runners coming back in as I was heading out. A lot of wind today but nice temps. |
| New Balance 890v3 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Got a late start as it jumped up to 78 deg. I carried a pint of water wished I had more. Wind made this a tough run. |
| New Balance 890v3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.24 | 0.00 | 3.00 | 0.00 | 0.00 | 14.24 |
| 7.24 Morning run on the Draper Mtn. Trails to get out of the north wind. Evening on the treadmill 12X400 @ 6:00 full lap recovery @ 8:00 7 miles total |
| Nike Free 4.0 Flyknit Miles: 7.00 | Adidas Boost 2 Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lifted weights before work Morning 8 miles at lunch, stiff northwind 25 degrees but glad I got it in. Evening 6 on the treadmill, 4 X 30 sec. strides. |
| Nike Free 4.0 Flyknit Miles: 6.00 | Adidas Boost 2 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 miler at lunch put some warm up pants to stay warm today temps still in the 20s Evening 5 mile easy spin on the treadmill |
| Nike Free 4.0 Flyknit Miles: 5.00 | Adidas Boost 2 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Draper dirt road
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Out and back on Draper dirt overdressed wind blowing 20-25 from the south. Feeling ragged this morning. |
| Nike Free 4.0 Flyknit Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Managed 5 miles on the treadmill |
| Adidas Boost 2 Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 on treadmill
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| Adidas Boost 2 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| 10 at lunch nice day
Evening 5 on the treadmill 8x400'with jog recovery.
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| New Balance 890v3 Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Lifted weights before work 10 miler at lunch great weather Evening 5 mile run on the treadmill 6x30 sec. strides |
| Adidas Boost 2 Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy ones at lunch nice day but feeling beat up |
| Nike Free Flyknit 5.0 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Off work ran 15 easy on Draper dirt |
| Adidas Boost 2 Black Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| Morning- treadmill 4x1/2 mile 8.5 mph @ 1% 1/4 recovery 5 total Evening - easy 5 mile spin on treadmill |
| Nike Free 4.0 Flyknit Miles: 5.00 | Nike Free Flyknit 5.0 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.47 | 0.00 | 0.00 | 0.00 | 0.00 | 13.47 |
| 1 lap around Draper on the road |
| Adidas Boost 2 Black Miles: 13.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lifted weights early Drove out to Draper Lake, did a lap around the lake while checking out the condition of the dirt road. Doesn't look like it will be ready to run for a few days with all the rain we had. Northwest wind made the hilly section tough in spots on the north side of the lake. |
| Nike Free Flyknit 5.0 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice steadystate run at lunch light winds great day to run |
| Nike Free 4.0 Flyknit Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch ran into Mike Allen on my way out 4 miles real easy on the way out and fartleked back in |
| Adidas Boost 2 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 7 mile out and back on Draper dirt. Beautiful cold WINDFREE Thanksgiving day ! |
| Nike Free 4.0 Flyknit Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Out and back 6 miles on Draper dirt |
| Nike Free Flyknit 5.0 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 7 mile out and back on Draper dirt after church, nice north breeze providing perfect temp. Did some 1/4 pickups on the way back |
| Adidas Boost 2 Black Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miler at lunch cold going out but warmed up nicely on way back in. |
| Adidas Boost 2 Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 miles at lunch 5 on Draper Mtn. bike trails with Jay |
| New Balance 890v3 Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 at lunch great weather today for running
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| Nike Free Flyknit 5.0 Miles: 8.00 |
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| | Race: |
Isle Du Bois 55k Trail Race (34 Miles) 05:26:25, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 34.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.00 |
| Nice day 50s starting out. 3 11+ mile laps on a twisting, rolling, rocky, single track trail. This time of the year the trails are covered with oak leaves covering roots and rocks. I fell 4 times the worst being on the 2nd lap, as I lost some skin on my thumb and it wouldn't stop bleeding. After a few miles I made it to the aid station got a band aid and was back in business. I felt good until the last 3 miles. I was pleased with a 3rd overall, the overall winner was Nicole Studer.. She put over 40 minutes on me. |
| Nike Free 4.0 Flyknit Miles: 34.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cycled on the rollers for 30 minutes then jumped on the tread mill for 5 miles 10X 20 sec. strides |
| New Balance 890v3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 at lunch legs still sore great day for a run |
| Adidas Boost 2 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| 8 miles tempo at lunch, nice day to step on the gas. 5 mile Draper Mtn bike trails with Jay. Strong pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at lunch, another great day to run. |
| Adidas Boost 2 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lifted weights before running a 7 mile out and back on Draper dirt road. 3 rd perfect day to run in a row |
| Nike Free Flyknit 5.0 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 out and back on Draper dirt road. Weather has been great. |
| Nike Free Flyknit 5.0 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran 6 on the Draper dirt but with the light rain jumped up on to the road onto the dam and back to the ranger station. Nice temp but wind were up |
| Adidas Boost 2 Black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning weight lifting then headed over to Draper single track trails. Turned out to be a great way to avoid the wind out of the northwest. |
| Nike Free 4.0 Flyknit Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 at lunch today, only 4 more work days, a lot of commitments this week affecting running time |
| Nike Free Flyknit 5.0 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 bone chilling miles at lunch |
| New Balance 980 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill sixer with 6 strides |
| Nike Flyknit 4.0 Blue Miles: 6.00 |
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| | Race: |
Naughty or Nice 8k (4.971 Miles) 00:32:26, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 4.90 | 0.00 | 0.00 | 18.00 |
| Nice day for a run, 5k warmup before race with the crew. I got off good as 1st mile was a 6:15 then I settled into a 630 pace. Roger and Jason H. went around me about 1k and put about 30 sec. on me by the turn around. Out and back course it was good see where everyone was at. I was happy with my race today after my trail beating I took a couple of weeks ago. Finished up with an easy 10 mile lap around the lake. |
| Nike Flyknit 4.0 Blue Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run at after and surrounding area with JB, Ian, Roger and Jason H. A little breezy with some light rain but the temp was perfect. |
| New Balance 980 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lifted weights then drove out to Draper Lake. 6 out and back on the road. Another great day to run. |
| Adidas Boost 2 Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.70 | 0.00 | 0.00 | 0.00 | 0.00 | 17.70 |
| Morning 10 mile run Tinker west running low on fuel Afternoon 7.70 on Draper dirt with JB |
| Nike Free Flyknit 5.0 Miles: 7.70 | New Balance 980 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Last day to go out to Tinker turn in badge and get retirement badge. Squeezed 6 miles on treadmill before Christmas Eve service with 8x400 @ 9.3 mph with 400 recovery @7.5 mph. |
| Nike Free 4.0 Flyknit Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Christmas morning run Draper dirt windy but nice day. |
| Nike Free Flyknit 5.0 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Down hill repeat miles with Jason and Ian out at Draper lake legs were sloppy and sluggish. |
| Adidas Boost 2 Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran a 4 mile out and back from Fam camp to golf course on Nature trail at Tinker AFB. Wet blowing snow. |
| Nike Terra Kiger Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| Started the morning off with lifting weights then over to the track on base. 3 mile warm up with strides, main set 8X400 with 200 jog recovery. I was hitting 98-99. No speed yet Evening 10 miles of cycling on the rollers |
| New Balance 980 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 1.50 | 0.00 | 0.00 | 11.00 |
| Morning weight lifting, drove out to Lake Draper. Left ranger station for 89th street hill as it was shut down for repaving so no traffic. I did 6x400 hill repeats. 4 miles on the dirt out and back. I'm glad I got out early before the northern cold front got here. |
| Adidas Boost 2 Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill then jumped over and biked 10 miles on the rollers. Cold bitter day outside |
| Nike Free 4.0 Flyknit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2538.79 | 48.20 | 71.12 | 4.00 | 0.00 | 2662.11 |
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| Nike Free 4.0 Black Miles: 71.50 | New Balance 890v3 Miles: 454.61 | New Balance 890v2 Miles: 162.74 | Nike Terra Kiger Miles: 55.50 | Nike Free 3.0 White Miles: 393.50 | New Balance 1080 Miles: 305.38 | New Balance 1080 (2) Miles: 291.00 | Nike Free 4.0 Flyknit Miles: 245.41 | New Balance 1080(3) Miles: 129.00 | Adidas Boost 2 Black Miles: 166.47 | Nike Free Flyknit 5.0 Miles: 99.70 | New Balance 980 Miles: 50.00 | Nike Flyknit 4.0 Blue Miles: 24.00 |
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