A Balance, Redefined

October 2009

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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)
 

Short-Term Running Goals:

NYC Marathon 2019

London Marathon 2020

And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship...

https://pages.lls.org/tnt/al/london20/awende

Long-Term Running Goals:

Enjoy being a Masters Runner.

Get under 3 hours one more time...

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: 35.50 Year: 2123.25
RM 090416 Lifetime Miles: 135.71
Brooks Launch Gray #17 Lifetime Miles: 253.75
Brooks Launch Silver A #18 Lifetime Miles: 254.25
Brooks Launch Silver B #19 Lifetime Miles: 252.00
Saucony Rides Blue #23 Lifetime Miles: 252.25
Saucony Rides Black A #24 Lifetime Miles: 253.50
Saucony Rides Black B #25 Lifetime Miles: 254.25
Saucony Type A Lifetime Miles: 76.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
145.504.000.000.000.000.000.00149.50
Asics DS-Trainer #5 Miles: 14.00Asics DS-Trainer #4 Miles: 46.50Saucony Rides #7M Miles: 54.00RM 090416 Miles: 0.78Saucony Rides #6B Miles: 32.50WM 090416 Miles: 0.16
Night Sleep Time: 195.50Nap Time: 0.00Total Sleep Time: 195.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Woke up to a little snow on the ground! It of course melted as soon as the sun came up but I can't believe it stuck. All this week has been early mornings and it has started to catch-up with me. I had gotten out of the practice... Sandra had stuff at church so I was on daddy duty, just did two miles on the treadmill.

Asics DS-Trainer #5 Miles: 2.00
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

Slept in to make up for the tiredness I was feeling. Today is mostly a paperwork day so I hope to stay awake... No run today. Trying to stick with Oct being a rest month so not that many runs... I'm on a slow build back to 50 by the end of the month. Then Nov start training again. My marathon program begins Dec 6th. I've mapped out a rough plan and will end up with just 24 more miles total before the marathon as last time I ran SLC, this will still be a record 1295 in 18 wk, I may need to bump it up the extra 5 miles but it is still awhile away so we'll see how things are going. Knee and foot are both still "tight"... Have a great weekend!

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

Great day. Slept in family time and then out the door for a run with Kaitlyn to SugarHouse. The weather was great. We played at the park for a while and then headed back. My legs were dead but oh well...

Asics DS-Trainer #4 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Today was about the opposite of yesterday. The weather was just dreary. Congrats to the runners at St. George yesterday. There were a number of stand outs and I think the "best" success story I've read so far has to go to Walter. The day was good despite the weather and moving on... 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Rough night. The day for a Monday went fine. Then a pretty good home loop. My right knee is still pretty tight but the foot pain from the last two weeks seems to be subsiding. Avg. 7:25

Saucony Rides #7M Miles: 6.00
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
2.500.000.000.000.000.000.002.50

An even rougher night. Not sure what my problem was but I kept waking up (about every 20 min). During my run in, I ran into Albert. It was nice talking to him during his final prep for Chicago. I think if the weather behaves itself we will have a lot of great UT grown performances... Commute run in, cool this morning news had it at 37F. Avg. 8:36

Saucony Rides #7M Miles: 2.50
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
6.000.000.000.000.000.000.006.00

Much better night of sleep. In fact as much as the previous two nights combined. The day was still sort of sluggish but otherwise ok. I did MC mi 3-6 and tried to pick up the pace a little for a few of the miles. Avg. 7:19 HR 151

RM 090416 Miles: 0.50Asics DS-Trainer #5 Miles: 6.00
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
2.500.000.000.000.000.000.002.50

Pretty tired this morning, though an average amount of sleep. Had to be in work before 6am so it may have just been the relatively early rise. Commute run in cool but refreshing. Right knee pretty tight from the quicker miles last night but otherwise doing fine. Avg. 11:00 HR 132

Saucony Rides #6B Miles: 2.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 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. Just usual Friday family fun night.

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
3.000.000.000.000.000.000.003.00

Mt. Timpanogos summit attempt. Started on the Timpanokee trail. Were the second people to sign the login. Up at 4:30am and started just a little after 6am. The first hour was in the dark by headlamp. A little after that we saw the people who at started before us heading back down, they had not made it to the summit. The rest of the way was more or less on our own. We could see two groups behind us by headlamps but that was all. There was snow from the lot on. By about mile 4 were were breaking our own way through the snow. Once we hit the ridge the wind was very bad and we were in the cloud bank. We couldn't see too much. Between the wind and wet feet we opted to turn back at 11,423ft. I know that is only a few hundred more feet of ascent but it looked like at least another half hour of climbing and with numb toes and numbing fingers we opted to turnaround. I guess next time. We ran whatever stretches we could on the way down but between the snow and our packs we didn't run much more than 3 mi of the 13.5 mi we logged. Overall, Garmin had 5,564 ft of ascent. 

Saucony Rides #7M Miles: 13.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Caught up on sleep. Then just a fun family day. A lot of time at the park with both girls. Also, did an out and back run with Kaitlyn. Caught a praying mantis at the turn around and it hitched a ride back to our house on the stroller. Punctured one of the tires going over thorns (four of them in the tire!!!). The last mile back was tough on the flat tire. Luckily I had bought two tubes last time I was at the bike shop.

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Was supposed to be a quick run. Felt pretty sluggish though. Just did the home loop. Avg. 7:51

RM 090416 Miles: 0.11Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Rolled out of bed at 4:30am. I don't know how some of you do that every day. Then I crawled into lab. Commute run. Avg. 11:21

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Today was not as good as yesterday but not a bad day. My knee was not being my friend though. It took a few steps back on the recovery department and bugged me most of my run. I just do the home loop. Avg. 8:40 HR 136

RM 090416 Miles: 0.06Saucony Rides #6B Miles: 6.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

About the same as last night. Maybe even a little worse. Tomorrow is my off day though so we'll have to wait and see what Saturday brings. Avg. 11:27 HR 125

Asics DS-Trainer #4 Miles: 2.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 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

Nothing too special. Long day at work followed by family dinner out at new restaurant. 

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
8.000.000.000.000.000.000.008.00

Probably over did it but between the perfect weather, being and City Creek, and running with Kaitlyn, I just kept going. I had planned on 8 for today at the beginning of the week and before I started decided I would do anywhere from 2-8 mi depending on the knee. Well the knee more or less behaved so we kept going. Great run and a great day overall. Avg. 8:57

Saucony Rides #7M Miles: 8.00
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

Had planned a run but had a very full day. Got up with my youngest to let Sandra sleep in. Then she "helped" me make waffles from scratch. After church my oldest and I ran out for our grocery errands. Then we went to the zoo for a couple of hours. It was a perfect day outside. Seeing all the animal baby's at the zoo was fun. Then we ended the day back at church for Oktoberfest. It was fun and Kaitlyn enjoyed playing at the playground behind the church while daddy enjoyed some brats and home brewed stout.

WM 090416 Miles: 0.11
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
6.000.000.000.000.000.000.006.00

Much better than Thurs. Last week I was really concerned about my knee. But it seems to be somewhat better. Today it felt tight but not the same pain as on Thurs. The weather was also the perfect fall night, slight drizzle and cool. I just did the home loop as a "quick" run. Avg. 7:13 HR 159

Saucony Rides #6B Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Up and down we go again. Knee not as happy as yesterday. Just did the commute run in via lower campus. The weather was good and the run was fine. The day has dragged on. But all and all moving forward. Avg. 9:08 HR 140

Saucony Rides #6B Miles: 4.00
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
8.500.000.000.000.000.000.008.50

AM: May be my first two a day in a while. My schedule changed last night and I had to go back into work and then commute in this morning to start by 6am. So far so good. Additional good news is that today is a good knee day and even though it was chilly out it felt nice running in. Avg. 8:45 HR 154

PM: The day continued more or less in the same direction. Only one slip up and compared to the 10 days prior I'll take that. Knee still tight but still much better than last week. I just did the home loop after the girls went down. Avg. 7:41 HR 147 I still find the AM/PM HR thing interesting. I min per mile faster but lower average...

Asics DS-Trainer #4 Miles: 8.50
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
6.000.000.000.000.000.000.006.00

My sleep was a little restless last night. Did my commute run via SugarHouse. Knee was tighter than last night but not too bad. Trying to focus more on stretching. Today is mostly computer work so to it... Avg. 9:26 HR 142

Asics DS-Trainer #4 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Already a much better day than yesterday. Knee feeling better. I did a "quick" run in. The first three miles (2 dwn) were good. Then started the four mile climb to lab. Slowed significantly but felt good to push a little harder in the morning. Last night went to sleep early and maybe the extra rest helped. Commute run in via SugarHouse. Avg. 7:55 HR 155

Saucony Rides #6B Miles: 6.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Ok day. Cleaned around the house and then took Kaitlyn to Jordan River Parkway for the first time. It was only about my sixth time there. We did an out and back. It rained on us for a little but we have a rain cover for the stroller. I managed to pop another stroller tire and really need to get some of that slime. After the turnaround I ran into Eric from the blog and he joined us most of the way back to the cars. It was good to catch up with him again. Kaitlyn and I stopped to play at the park for awhile and then home. Overall a good run. Avg. 8:19 HR 136

Asics DS-Trainer #4 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

A slightly cooler day. Did loops of SugarHouse with Kaitlyn before playing at the park. Turns out I actually popped two of the tires yesterday. Since we didn't have time to get Slime to repair them I ended up taking the double stroller for this run. It wasn't that much heavier but I did notice the extra wind resistance when we were running into it. Avg. 8:41 HR 142

Saucony Rides #7M Miles: 7.50
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

Very tired. Also, I knew I had to get up early the next three days so I slept in. After work I took an unplanned day off of running to take my daughter to Garden After Dark at Red Butte. It was fun.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: Yuck. Bad start to the day. I ended up pretty congested last night. Then I was woken up a little before 4am by a crying daughter. Couldn't get back to sleep and since I had to be in work early anyway I just headed out the door. The entire run was into a drizzle headwind that started to turn to snow as I reached campus... Hopefully the rest of the day goes better. Commute run, 2.5 mi.

PM: The weather was actually worse after the girls bedtime but I was in a much better mood. The day never got any better and I felt have dead most of it. However, heading out into the low 30s with snow revitalized me for some reason. Just did the home loop, 6 mi. Avg. 7:52

Saucony Rides #7M Miles: 8.50
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
8.000.000.000.000.000.000.008.00

Yesterday was up at 3:50am for my oldest, last night was up at 3:30am for my youngest. Oh well... Just very strange in our house as they are both normally very good sleepers. I was in work early and then to meet Mandy Hosford. It was my first time running with her. She finished 13th o.a. at the Wasatch 100 this year. It was interesting hearing about her experience and how she has worked up from road marathons to ultras. We ran up Dry Creek which was covered by at least 1 in of snow most of the way. Avg. 10:27 HR said 173 but I think I've broken yet another monitor. This is probably my major complaint about the Garmin 305, and probably any of the Garmins with HR monitors. For some reason the place were the battery is always leaks. Sweat whatever gets in there and it corrodes. Running in the wet yesterday probably did this... Will the Polar HR monitors I've worn they never have this problem. Granted when the battery dies you have to buy a new one but we have had the same Polar for 3 yrs and this is the 4th Garmin monitor in the same amount of time... This one had orange stuff leaking by the battery and my run today hit 245 bpm at least once each mile. The one thing I will give Garmin though is that they've not given me a single problem replacing each of the broken straps.

Saucony Rides #6B Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

No, that is not a typo. I went to bed a little after nine and got up a little after six. Feeling much more rested. Did the commute run in via SH. Avg. 8:59

WM 090416 Miles: 0.05Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.004.000.000.000.000.000.0013.00

Great start to the day. Details to follow. City Creek workout, 13.11 miles. Avg. 7:30 on the dot.

Only 19 miles until I'm around the equator. So tempted to do it all tomorrow but I think I will refrain...

So here are  the details. Got into lab at 6am and immediately found out that something I've been trying to get to work for the last 6 wk actually worked. Two hours later after I had everything situated I headed out the door. My initial plan was to test a workout tomorrow and do 8 mi today but between the nice cool weather and the excited of the experiment working I opted to do the workout this morning. 2 mi warm up and then the FireHouse Mile. It was 5:17.7, which is a 5:41 flat equivalent by the Course Tool. I then did a ~3 mi recovery up City Creek. Even with the chill in the air and some snow falling there were a good number of people out. One lady even gave me a high five heading up the canyon. I guess I looked like I was going faster than I actually was. At the watershed sign I stopped to strip down some of the extra clothes and then did the new City Creek 5K (now on Course Tool). It continues past the City Creek gate a little into Memory Grove (had to get the extra 0.11 mi)... I ran a 17:08 which is about an 18:12 flat equivalent by the Course Tool. The miles went 5:34.9, 5:30.5, and 5:28.7 with the final 0.11 mi at 0:34. The rest of the day was hectic but good. Then a small get together at church for Halloween...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Busy day today so tried to get the run in earlier. Then pumpkin carving/seed baking followed by three separate outings... Just did the original home loop backwards as recovery run. Avg. 9:05

RM 090416 Miles: 0.10Saucony Rides #7M Miles: 8.00
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
145.504.000.000.000.000.000.00149.50
Asics DS-Trainer #5 Miles: 14.00Asics DS-Trainer #4 Miles: 46.50Saucony Rides #7M Miles: 54.00RM 090416 Miles: 0.78Saucony Rides #6B Miles: 32.50WM 090416 Miles: 0.16
Night Sleep Time: 195.50Nap Time: 0.00Total Sleep Time: 195.50Weight: 0.00
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