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Adam's Heart Runs 10 mi

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Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Long-Term Running Goals:

Enjoy being a Master's Runner.

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Miles:This week: 0.00 Month: 0.00 Year: 1652.50
RM 090416 Lifetime Miles: 135.29
Saucony Fastwitch Lifetime Miles: 226.22
Asics Japan #1 Gold Lifetime Miles: 43.00
Brooks Launch Neon #11 Lifetime Miles: 296.75
Brooks Launch Blue #12 Lifetime Miles: 307.75
Brooks Launch Blue #13 Lifetime Miles: 101.75
Brooks Launch Black #14 Lifetime Miles: 100.50
Brooks Launch Neon #16 Lifetime Miles: 93.00
Brooks Launch Grey #15 Lifetime Miles: 98.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
72.5036.220.000.000.000.000.00108.72
RM 090416 Miles: 0.01Saucony Rides #11 Miles: 8.00Saucony Rides #10 Miles: 17.00Brooks Launch #4 Miles: 10.00Saucony Fastwitch Miles: 36.22Brooks Launch Aqua #6 Miles: 8.00Saucony Rides Neon #12 Miles: 5.00Saucony Rides Orange #13 Miles: 5.00Saucony Rides Silver #14 Miles: 3.00
Night Sleep Time: 146.50Nap Time: 0.00Total Sleep Time: 146.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Sandra insisted that I run today. She could tell how blue I've been about the sore ribs, cold, not running, etc. It is 57F and sunny outside I just took it very slow. I could feel the ribs but as long as I didn't push it they didn't hurt. The fresh air and sun really helped my mood improve. My cough is subsided some from yesterday. The run helped clear that up a little to. Unfortunately with all the disruptions this week though it is now back to work...

Avg. 9:51

RM 090416 Miles: 0.01Saucony Rides #11 Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest and work day. Chest not too bad after run yesterday. Cold improving.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Up 5 minutes before my alarm, funny how I do that.

Very productive day, even if it wasn't a Monday. Didn't take any meds and still felt pretty good. Did work a 12 hour day but with an early start still had time for dinner with the girls and a treadmill run before collapsing. Chest still sore so I did not push the pace.

Avg. 8:36

Saucony Rides #10 Miles: 5.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Alarm did wake me up this morning. I was foggy all day. Spent one additional hour at work but actually felt like I got less done. Today is day 2 without medicine and my cold is mostly gone. Also, my ribs are finally feeling good when I breath. They are only sore when I press on them. So things continue to improve overall.

Avg. 8:00

Saucony Rides #11 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Better than yesterday still not as good as Monday. Lots of extra stuff today so that was part of the reason why. Still just  pushing it a little harder on the treadmill.

Avg. 7:19

Brooks Launch #4 Miles: 5.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Very long day. But back to productive. Did get to still see the fam and eat dinner with them. Much slower treadmill run as yesterday did leave my ribs sore.

Avg. 8:58

Brooks Launch #4 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Work day...

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Race: Adam's Heart Runs 10 mi (10 Miles) 01:08:18, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.5010.000.000.000.000.000.0012.50

It has been since June 8, 2013 that I have run with other people much less raced. I really had no idea what to expect. Any other time I would be shooting for sub-60 but with poor training and my fall three weeks ago I wanted sub-70 but would have been happy with 75. There is a lot that went into this race.

First, is how I came to hear about it. My family and I were on our last hurrah, taking a trip to Tetons and Yellowstone. We stopped at the lodge in Yellowstone for breakfast on the recommendation of a church friend. When I sat down I looked up and there was a person sitting across from me with a shirt that said Adam’s Heart Runs. Now this is crazy in itself. My name is Adam, I do research on the heart, and I run. But what happened next blew us all away. I call across the counter to the guy and say hey my name is Adam where is that run? He says Birmingham, AL. The place I was moving in less than three weeks, what are the odds?!

Second, with my fall three weeks ago I had not run more than 5 consecutive miles but had already put money down for this race and for the marathon next weekend. So this was a huge test.

Third, after the race a guy comes up and talks to me. He was asking about my Utah gear. Turns out he is the guy who won the 10-mile race, is from St. George UT, and went to High School with a number of you bloggers. For those who are curious his name is Damon Cox, with a 1:08 ½ PR. He mostly talked about James Barnes, but also mentioned Dave Holt and Steve Hooper. So while in the West I see a guy wearing a shirt about a race in Birmingham and once I get to Birmingham the one guy I talk to at the race happens to be from Utah.

My performance in the race was a lot less exciting than the stories above. It was a smallish race but loads of fun. They have a 5K, 10K, and 10-miler. Less than 100 people per distance I would say. It is a hilly course, much tougher than the downhill give-mes in Utah… I got there way too early and chilled hung out in my car until about 40 to gun. Then did a 2.5-mile warm-up and the race was exactly on time. I lined up about 6 or 7 rows back and for the first mile just picked people off. Then in the second mile saw a lot of the people turn back for the 5K. The next mile picked off a few more people and then in mile 4 saw the 10K people turn back. It looked like 5 people were ahead of me and they all had a pretty good lead. But then we started a very long climb > 1 mi. The final half mile before the turnaround was down and I gradually gained on the 5th place guy and by the time we hit the 5 mile mark I was alongside him. As we turned back to head uphill he wished me luck. The second half of the race was mostly solo until I started catching back up with some of the 10k runners. The 3rd place guy was out of reach and by the time I made it down the backside of the tougher hill I was solidly in 4th, which is where I stayed. No cooldown just spoke with the winner and got my bottle opener with Adam’s Heart Runs on it as my 1st place age group medal.

Overall, I hit my time goal and was happy with being back on the road and finally getting to meet some of the local running community. However, I honestly do not know what to expect for next weekend. It is sad to say but with my lack of training and how hard it was to keep pace on this 10-miler I honestly could see just shooting for something in the 3:30-4:00 range. I’m sure that won’t be the case but I think a sub-3:00 that is normally my do or die goal is solidly out of question.

Saucony Fastwitch Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Yesterday was play day, today was work day. Muscle's sore from yesterday but otherwise not too bad.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

So-so Monday. Treadmill evening run.

Avg. 8:22

Saucony Rides #10 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Nope, not a typo. Did not sleep well last night so just went into work. Get there before 5 A.M. The day actually went really well and I did not feel tired until I started my run. Decided not to push my luck and called the run at 2 mi...

Saucony Rides #10 Miles: 2.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Another early start. My internal clock has shifted a good hour. Got a great amout done today and left a little before 4pm so I ran in the light. It is hard to believe that there was snow on the ground this morning running in 50F temps.

Avg. 8:36

Saucony Rides #10 Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

last run pre-marathon. Not exactly prepared...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

rest day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest and a day of family fun. Did go into work for a bit but not for too long.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Race: Birmingham Mercedes Marathon (26.22 Miles) 03:08:25, Place overall: 47, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.220.000.000.000.000.0026.22

Chapter 13

Back, again (again)…

Year recap

I’m not sure if I should title this as a new Chapter or a new Book in my life. Although it has only been since June since my last marathon, the last 8 months have felt more like 8 years. We moved from our treasured Utah to Alabama, and for those not in the know it is nice down here. I finally moved from trainee to faculty and within all that have basically flipped everything upside down. I did suspect this was going to happen and really hammered the running and life before the move but so many things had been on hold since. Running of course as a hobby took back seat for a few months and just when I was getting back into it I took a trip on the sidewalk that had me sidelined the month before the marathon. In fact my 10-mile race last weekend was my only run over 5 miles in the previous three weeks…

Pre-race

            This was the least prepared I have ever been for a race either with training or a game plan. Usually by the night before I have my plan and goals to within 5-minute windows of target, with plans B and C on the back burner. All I was thinking going into this race was break 3:30 and I did honestly think that was going to be a challenge. So at the last moment I thought, lets hold 7 min pace as long as I can and then just jog it in.

The Race

            My number coincidences continue. This was the 13th running of the race and my 13th marathon. It was the smallest marathon I ran but the double loop course and half-marathon/relay runners did not make it seem that lonely. In fact this is a great race that I will definitely do again. The organization was great. Enough porto-potties that even 30 min to gun I found some unoccupied. Helps with the looping course you can just walk a block over. Even with the extra participants from the other events I never felt crowded and I have to say this is the most “honest” running crowd I have ever seen. They had very large corrals set up going from 13-min to 5-min pace. Almost all the participants waited patiently behind the 7-min or further back until called for the start. The temps were chilly but the sky was clear and the breeze was not too bad.

            I started out even and focused on slowing down. I kept checking my Garmin and slowing down. It was hard to let that many people pass and I kept getting caught in grooves but overall kept calm. This is a rolling course with the biggest hill coming at miles 8 and 21 on the second loop. They were manageable though and kept the course honest. The crowd and support staff was excellent. They had Gus throughout the course so I didn’t even had to bring my own and in addition to the sponsored stops a number of churches and other groups had special stops. My favorite being the beer stops at miles 11 and 24 ;) There were also some very creative signs that have me almost stop to laugh. Another goody was the sign for a local running club (BUTS) placed enticingly over the course just perfect for jumping and hitting. The first time around at mile 9 it was no problem but there was no way I was not hitting it at mile 22 as well, to the delight of the group standing around. With the course looping it was even easy on my wife with daughters in tow. She easily made four spots and now that we know the course better could probably easily make 2 or 3 more. Always great to hear their cow bells as I approach and get their high 5s!

            I was only paying attention to my pace to slow down, nothing else so the post race analysis of the digital splits from the chip is encouraging.

First 10K at 6:59 pace TOO FAST! Just kidding, I couldn’t believe I was that close.

By 25K I got my self under control and hit 7 even, how is that even possible?!?!

I did pick it up a little here through the 30K at 6:56 pace, a bit quick but what can you do?

Then the tires started to deflate and 35K was at 7:06 pace, wheels started coming off completely here and really crashing after that but I did not jog in.

Final time 3:08:25 at 7:12 pace overall.

Age group wise I was essentially in my place from the first 10K. I did have three people pass me pretty solidly during the second loop but am not sure if they were relayers or not.

Overall place 47 and 6th in age group. For seriously contemplating pulling a DNS this race I am exceptionally happy with the performance. It is my slowest performance but still a solid run.

Post-race

            Stuck around a little to get some BBQ and listen to the band. Then home to soak in the ice tub and off to the park for 4+ hours playing with the girls! Very, very sore but that is what I get for running a race without properly training for it. I’m sure I will be paying for it tomorrow but for now I am glad I got the run in. 

For the number geeks, here are my Garmin splits and a comparison to the estimates from Sasha's Course Tool for even 7min flat pace and what an even pace for 3:08 would have looked like...

Mile   Course Tool Split 7:00   Course Tool Split Final   Actual Split   Avg. Pace
1   7:03   7:07   7:05   7:05
2   6:56   7:00   6:57   7:01
3   7:01   7:05   6:49   6:57
4   6:59   7:03   6:56   6:57
5   7:19   7:23   6:57   6:57
6   7:04   7:08   6:40   6:54
7   7:13   7:17   7:05   6:56
8   7:35   7:38   7:06   6:57
9   7:12   7:15   6:41   6:55
10   7:22   7:25   6:56   6:55
11   6:55   6:58   6:48   6:55
12   6:58   7:01   6:56   6:55
13   6:55   6:58   6:50   6:54
14   7:08   7:12   7:03   6:55
15   6:57   7:01   7:10   6:56
16   7:02   7:06   7:06   6:57
17   7:01   7:05   7:09   6:57
18   7:18   7:21   7:25   6:59
19   7:01   7:04   7:27   7:00
20   7:15   7:19   7:48   7:03
21   7:44   7:48   7:48   7:05
22   7:05   7:08   7:35   7:06
23   7:11   7:15   7:54   7:08
24   6:51   6:54   7:13   7:09
25   7:05   7:08   7:49   7:10
26   6:53   6:57   7:27   7:11
26.25   1:35   1:36   1:44   7:11
FINAL           3:08:25   0:07:11

Saucony Fastwitch Miles: 26.22
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Back to the grind times 10X. Nice taking the weekends off but I sure pay for it.
Overall, very happy with the recovery from my effort yesterday. Sore but I can walk :)

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Busy week. But needed to run. Did 2 miles VERY slow on the treadmill just to warm-up enough to stretch.

Avg. 10:00

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Today was one of those days. 13 hours at work and more after getting home. Decided that at 60F it was time to go outside. Went further than I should have but did clear my head.

Avg. 8:51

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Had to be in early to get stuff done. Full 12 hour day again... Treadmill run.

Avg. 9:30

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Day off. This was just a crazy work week. No day less than 12 hr...

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Finally got some rest and some sleep. Took the night off and slept in. Then a birthday party followed by a little work and then time at the park. Even though the weather was awesome out decided to run treadmill and watch a movie.

Avg. 8:40

Brooks Launch Aqua #6 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Getting back to it. Slept well. Then out the door to a nice crisp morning running. In the upper 40s but still opted for shorts, it felt good.

Avg. 9:29

Saucony Rides Neon #12 Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Whirlwind day. Up early to lab. 12 hr then home, dinner, treadmill, and some more work. At least I've been taking most of the weekends off.

Avg. 8:03

Saucony Rides Orange #13 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run do to work schedule.

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Too much work again but couldn't skip another day. 3 miles on the treadmill.

Avg. 8:20

Brooks Launch Aqua #6 Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Busy day. This week is just hammaring me. Luckily we had a "Family Fun Night" at the girls school so that at least broke up the evening with a little fun. Did 3 quick miles on the treadmill before heading to that as I had to work tonight.

Avg. 7

Saucony Rides Silver #14 Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No that is not a typo on the sleep. I did manage to get my work done but I was in lab before 4:30am this morning to do it. I just crashed at night and thought no run would be the healthier choose. Luckily today is Friday. Hopefully I can catch-up on some sleep... Can't believe it is already two weeks since the marathon. I hope to also start back to some training next week as well.

Night Sleep Time: 3.50Nap Time: 0.00Total Sleep Time: 3.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
72.5036.220.000.000.000.000.00108.72
RM 090416 Miles: 0.01Saucony Rides #11 Miles: 8.00Saucony Rides #10 Miles: 17.00Brooks Launch #4 Miles: 10.00Saucony Fastwitch Miles: 36.22Brooks Launch Aqua #6 Miles: 8.00Saucony Rides Neon #12 Miles: 5.00Saucony Rides Orange #13 Miles: 5.00Saucony Rides Silver #14 Miles: 3.00
Night Sleep Time: 146.50Nap Time: 0.00Total Sleep Time: 146.50Weight: 0.00
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