A Balance, Redefined

May 2011

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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
195.000.000.000.000.000.000.00195.00
RM 090416 Miles: 6.22Asics DS-Trainer #4 Miles: 42.50Saucony Rides #6 Miles: 42.50Saucony Rides #7 Miles: 52.00Brooks Launch #1 Miles: 43.50Asics DS-Trainer #5 Miles: 14.50
Night Sleep Time: 191.50Nap Time: 0.00Total Sleep Time: 191.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest day. Supposed to be a step back week but since most of the last year has been "step back" I'll play it by ear.

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
8.000.000.000.000.000.000.008.00

My legs are feeling it. Typical Monday, too much work too little time... Home loop.

Avg. 7:14 HR 149

RM 090416 Miles: 0.23Asics DS-Trainer #4 Miles: 8.00
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
5.500.000.000.000.000.000.005.50

Track workout! It is funny the whole way to the track I was going back and forth if I was even going to do this. But somehow I convinced myself. It had been a while. To the best of my searching since Nov 11th when I just went to test the new U track (at which time I did 8x4 Avg. 84). Today I only braved 6 bumped up from an initial plan for 4.

2mi warm-up to East Track
Avg. 9:25 HR 130

6x400 w/ 200 rest after each
Split (HR; rest)
78.5 (166; 74.3)
77.8 (179; 77.9)
75.0 (177; 63.3)
77.3 (181; 84.2)
79.5 (175; 77.8)
78.5 (179; 99.6)
Avg. 77.8
Not the easiest track work out I've ever done nor the most consistent...

1.75 mi cool-down to work
Avg. 9:18 HR 151


Saucony Rides #6 Miles: 5.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A frustrating and long day at work. Had to come back in and am glad I did. I had a very exhilarating trail run during one of my incubations. I only had one hour so I ran up Dry Creek which was again anything but dry. It was so wet there were portions I had to run in the creek. It was great feeling the ice cold water splashing up my legs. It was also great to pass some cyclists on my way up.

Avg. 8:27 HR 153

Saucony Rides #7 Miles: 6.00
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
6.000.000.000.000.000.000.006.00

A&W commute run.

Avg. 9:18 HR 133

RM 090416 Miles: 0.06Brooks Launch #1 Miles: 6.00
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
2.500.000.000.000.000.000.002.50

Direct commute run. Another busy day to finish off the week.

Avg. 10:01 HR 129

Brooks Launch #1 Miles: 2.50
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
10.000.000.000.000.000.000.0010.00

AM: Went to the Race for the Cure which was a combo Mother's Day and 5th B-day present. My little one ran no less than 2 mi of the full 5K distance. The other portions mommy carried her piggy back. She really enjoyed her first race experience but is feeling it today. Her legs are definitely sore. I ran a couple miles pushing my youngest to cheer on mommy and her big sister.

Avg. 8:07 HR 135

PM: Suicide Rock/Sunset loop. Always nice to hit the high point and turn around to see the sun setting over the Salt Lake.

Avg. 8:12 HR 142

Brooks Launch #1 Miles: 2.50Saucony Rides #6 Miles: 7.50
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
0.000.000.000.000.000.000.000.00

A lazy day Mother's Day. Just kept it easy mostly due to the weather... But still managed to have a good day as well.

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
8.500.000.000.000.000.000.008.50

A typical Monday after a weekend of relaxation. Meaning too much to do, oh well.
My legs were feeling flat as was the rest of me but I didn't want to scrap a workout so I did one anyway. I need to start getting into a regular workout schedule again if I want to move beyond just running again to actually racing again.

2 mi easy warm-up: Avg. 7:54 HR 134

5K hard workout (Course tool prediction):
Mi 1: 5:31 HR 169 (5:30)
Mi 2: 5:38 HR 172 (5:40)
Mi 3: 5:59 HR 175 (5:51)
0.1 Mi: 0:40 HR 174 (0:44)
TOTAL: 17:47 Avg. 5:44 HR 162
Not exactly a stellar workout but at least it was something. My legs were feeling it and the major fall off in pace at least shows that I was pushing.

1.5 mi medium cool-down around SugarHouse: Avg. 7:29 HR 155
2 mi easy cool-down back home: Avg. 8:23 HR 144

I really have to give it to Sasha. His course tool is amazing. So the workout was much more consistent than I thought. Still room for improvement but awhile ago I put this 5K in the course tool as my Adam's TT 5K. The predicted splits for even effort for my finish time of 17:47 are in bold above.

Asics DS-Trainer #4 Miles: 8.50
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
7.000.000.000.000.000.000.007.00

Very grumpy start to the day. Things got better as the day went on. Very happy about how my legs feel. Sore but no pain. Also, upon a closer look at my workout yesterday, I'm a bit happier about the effort. Though harder than I would have liked for the pace at least it was even over the distance. This morning was just a Mt. Calvary commute run.

Avg. 9:32 HR 129 (NICE!) Total Ascent 1138 ft

Saucony Rides #6 Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Nice easy Suicide Rock-sunset loop with a slight SugarHouse extension...

Avg. 7:57 HR 146

RM 090416 Miles: 0.01Saucony Rides #7 Miles: 8.00
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
6.000.000.000.000.000.000.006.00

A&W commute run up lower campus into the sun rise...

Avg. 9:34 HR 128

RM 090416 Miles: 0.26Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

A great ending to a rather dismal week. Also, helped alleviate some of my spring fever. My plan going into work today was to get there early (5:30am) and duck out for a run with a hard mile. By the time I finally got out (almost noon) I opted to flip-flop my mileage plans for Fri/Sat and just really enjoy the midday run.

I had a ~2mi warm-up to the Fire House and then hit a FF (Friday Fire House mile). I would say it was about 95% effort but had a head wind the entire time.

5:15.7 HR 177 Descent 183ft

After that I continued down to the City Creek gate, stopped for water (it was nearly 80F) and then headed up to the water treatment plant. When I got there the plan was to turn around and push a 5K. I did not look at my pace a single time during the run and just went off of feel. My plan for the first mile was push at half marathon effort. It was nice and the adrenaline got going and I even got some cheering from people out hiking and riding so I started pushing it a little harder the second two miles.

Mi 1: 6:00 HR 171 Ascent 69ft Descent 210ft

Mi 2: 5:36.7 HR 177 Ascent 38ft Descent 263ft

Mi 3: 5:28.6 HR 182 Ascent 57ft Descent 252ft

0.1  mi: 0:33.2 HR 185

TOTAL: 17:38.9 Avg. 5:41

I finished with a 4 mi cool down back up to campus. Avg. 8:44 HR 158

Saucony Rides #7 Miles: 14.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Family run pushing both girls to Sugar House and back. 

Avg. 9:52 HR 129

Brooks Launch #1 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
0.000.000.000.000.000.000.000.00

Wanted to do a sunrise Beacons hike, but the weather did not behave. Still got to see the sunrise but did not make it all the way to the top... In the afternoon the weather had improved a lot and walked the zoo with the family. 

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

Treadmill acceleration run.

Brooks Launch #1 Miles: 4.00
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
8.500.000.000.000.000.000.008.50

Memory Grove overlook commute run. 

Avg. 9:29 HR 136

RM 090416 Miles: 0.01Saucony Rides #6 Miles: 8.50
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
9.000.000.000.000.000.000.009.00

Suicide Rock and Sugar House park loop run. Very refreshing spring rain. The temp and drizzle were perfect. 

Avg. 7:42 HR 148

Saucony Rides #7 Miles: 9.00
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
2.500.000.000.000.000.000.002.50

Direct commute run because of work time limitations...

Avg. 9:14 HR 143

Saucony Rides #7 Miles: 2.50
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

Commute run and finally an end to a very busy week...

RM 090416 Miles: 0.01Brooks Launch #1 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
14.000.000.000.000.000.000.0014.00

AM: A restful night to a beautiful morning. Family run pushing both girls on the suicide loop run with a SugarHouse loop to cheer on the riders. I hope everyone running in Ogden also enjoyed this weather...

Avg. 9:21 HR 139 Ascent 1089ft (pushing two girls!)

PM: A fun day. After the AM run did a Slurpee stop. Then a BBQ b-day party with the family. Since the weather was still perfect made it out for the second run. Still too much party in my belly but it was a nice loop of SugarHouse any...

Avg. 7:17 HR 154

RM 090416 Miles: 5.36Asics DS-Trainer #4 Miles: 5.00Saucony Rides #6 Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

I was just exhausted last night. Hard work weeks catching up with me. The nice weather sure teased us today. First, nice then rainy then nice again. I managed to do my run during the rainy part but that was ok as the temp was perfect for it.

Avg. 6:52 HR 150

Brooks Launch #1 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Not enough sleep but that is becoming the typical weekend to Monday transition... Tonight's run was great though. The weather was the perfect temp. I went for loops of SugarHouse with the intent of pushing three of them. During the 3rd loop I noticed a runner up ahead so I pushed out a 4th loop to catch him. It was great to really feel the competitive juices flowing again. During that loop I even broke 6 min to pass the guy. (Mi 7; 5:59; HR 183) if even just barely. The nice thing about the run was that only the mile back up to Foothill was over 7:00 and that one was still a 7:12. Overall a very encouraging run.

Avg. 6:24 HR 174 Total Ascent 1221ft Descent 1180ft

Incidentally, that was the same pace as my 2002 Chicago, thought it sure felt a lot harder than marathon pace...

Asics DS-Trainer #4 Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

AM: Mid-campus commute run. Long work day ahead of me... Legs feel surprisingly good after the workout yesterday. 3.75 mi.

Avg. 9:20 HR 134

PM: Treadmill to round out my mileage for the day and warm-up for my PT and weights. 1.25 mi.

Saucony Rides #6 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
10.000.000.000.000.000.000.0010.00

A very relaxing very beautiful Dry Creek run. Went back into lab then headed up the creek. It was so full of water there were sections that I had to have more than 40 strides before I was on dry land again. I then continue along the shoreline trail to the turn off toward Little Black I continued another mile up until my 5 mi turnaround. It was sunset the entire way out and dusk the entire way back. Nearly pitch black by the time I hit the car so I couldn't have timed it better. Did have fun playing leap frog with a few cyclists.

Avg. 9:00 HR 152

TOTAL Ascent: 2183 ft (493ft in mi 5 alone)

Saucony Rides #7 Miles: 10.00
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
2.500.000.000.000.000.000.002.50

Busy but good day. Meeting at 7am, noon, 4pm and dinner with a visitor from the NIH. Therefore I only managed to get in the commute run...

Avg. 9:45

Saucony Rides #7 Miles: 2.50
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
6.000.000.000.000.000.000.006.00

A&W Commute run. Happy Friday everyone. Hope you have a great holiday weekend and safe travels if you are going anywhere.

Avg. 8:51 HR 144

RM 090416 Miles: 0.28Brooks Launch #1 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

I've gotten away with not working weekends that often, but with a number of meetings looming in the next few weeks I had to come in today. Good news is that I was able to then do a run to City Creek. I did one mile warm-up/cool-down with the middle 10 mi hard. It was a nice day and a nice run. Now to go spend some time with the family at the park or hiking...

TOTAL: Avg. 6:44 HR 165 Ascent 2110ft

Workout 10 mi: Avg. 6:25 HR 169

Three slowest miles.
Mi 4, 7:09 HR 172 Ascent 345ft Descent 122ft
Mi 5, 7:39 HR 173 Ascent 274ft Descent 62ft
Mi 9, 6:57 HR 171 Ascent 264ft Descent 98ft

Three fastest miles.
Mi 2, 5:54 HR 165 Ascent 16ft Descent 188ft
Mi 7, 5:39 HR 166 Ascent 109ft Descent 289ft
Mi 10, 5:49 HR 174 Ascent 83ft Descent 179ft

Overall very happy with the workout. I especially liked hammering that final hard mile.


Asics DS-Trainer #4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest day. Feeling really good after the effort yesterday.

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
8.500.000.000.000.000.000.008.50

Happy Memorial Day.

Had planned a trail run with a friend from work but because of the below freezing windchill and SNOW on the ground did a different run on my own. Ran from work down into Memory Grove and back on 3rd. 

Avg. 8:43 HR 130 Ascent 1479ft

Brooks Launch #1 Miles: 8.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

Work is starting to hammer me again. Between two talks and a poster to present in June I have three trips in the next 8wk! Very different than my normal schedule. At least one trip is non-work...

As part of my stress relief and as a confidence builder for the half coming up (June 11th!!!). I did the exact same run as yesterday but today I hammered the Firehouse and Memory Grove miles with ~.75 mi rest in between. My main goal being to negative split the second with a hoop dream of having both under 5min.

~2 mi warm-up
Fire House 5:09.8 HR 175 Ascent 30ft Descent 210ft
Memory Grove 5:00.8 HR 176 Ascent 22ft Descent 209ft

Overall happy with the run. Only thing sore is my calves. Another busy work day tomorrow we'll see how some rest goes.

Avg. 7:16 HR 161

Asics DS-Trainer #5 Miles: 8.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
195.000.000.000.000.000.000.00195.00
RM 090416 Miles: 6.22Asics DS-Trainer #4 Miles: 42.50Saucony Rides #6 Miles: 42.50Saucony Rides #7 Miles: 52.00Brooks Launch #1 Miles: 43.50Asics DS-Trainer #5 Miles: 14.50
Night Sleep Time: 191.50Nap Time: 0.00Total Sleep Time: 191.50Weight: 0.00
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