| Location: Nancy,KY,USA Member Since: Jan 01, 2011 Gender: Male Goal Type: Other Running Accomplishments: 2017 IMM: 4:05:43
2017 Covenant Health Marathon 3:33:12
2016 Hatfield and McCoy Marathon: 4:01:12
2016 Indy Monumental Marathon 3:39:55
2015 Indy Monumental Marathon 3:13:33
2015 Chicago Marathon 3:48:36
2015 Boston Marathon 3:23:40
2014 Carmel Marathon 3:08:41
2014 Yuenling Shamrock Marathon 3:07:53
2013 Marquette Marathon: 3:11:53
2013 Rock N Sole Half Marathon: 1:26:52
2013 500 Festival Half Marathon 1:28:36
2012 Carmel Marathon 3:16:45
2011 Carmel Marathon 3:24:55
2011 500 Festival Half Marathon 1:30:20
2011 Presque Isle Marathon 3:30
2011 Prairie Fire Marathon 3:41:16
2010 Morse MiniMarathon 1:32:36
2006 Derby Festival Marathon 3:56:35 Short-Term Running Goals: Boston Qualifier (again)
Sub 3 hour Marathon
Boston Qualifier
Long-Term Running Goals: Staying Healthy and injury free Personal: Married to Heidi with two lovely children; Oliver 13 and Amelia 11. I have been running for about 18 years now. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1808.60 | 139.03 | 164.90 | 4.50 | 2117.03 |
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| Sketchers Meb (2) Miles: 190.45 | Nike Vaper Fly (1) Miles: 491.48 | Nike Zoom Streak LT3 (2) Miles: 206.55 | Nike Zoom Elite Miles: 147.45 | K-Ruuz3 Miles: 156.05 | Nike Zoom Streak LT3 (1) Miles: 150.90 | Nike Zoom Streak LT3 (3) Miles: 146.45 | K-Ruuz4 Miles: 42.00 | Air Jordan (1) Miles: 28.65 | Air Jordan (2) Miles: 29.20 | Air Jordan 88 (1) Miles: 78.30 | Nike Wildhorse Miles: 82.85 | K-Ruuz5 Miles: 83.81 | Nike Pegasus Miles: 186.40 | Nike Vaper Fly Next Miles: 10.00 | Nike Zoom Streak LT4 (1) Miles: 20.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 8am trail run at PC Park. 6 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.60 | 0.00 | 5.60 |
| 5am run with David from Rocky Hollow. Hill repeats in Z4 3x 10 min with 2 min recovery. 5.6 total miles.
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| Sketchers Meb (2) Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 5am run with the group from Rocky Hollow. We went up 1247 and back on SR 27. 38 degrees and nice out.
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| Nike Vaper Fly (1) Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 6am run with David from Rocky Hollow. 48 degrees and calm. 4.5 miles at easy pace. HR is all messed up this mornig though. Garmin shows that I'm stuck at 160 to 175 bpm??? 10:30 mpm
5pm run with Heidi in our neighborhood. 10 mpm for 3 miles.
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| Nike Zoom Streak LT3 (2) Miles: 4.50 | Nike Vaper Fly (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 7.15 | 0.00 | 10.80 |
| 4am run with David from Shell Station on Sr 27. 50 degrees and calm :) 10 minute warmup, then 15min x 3 at Z4. 8.15 miles
12:30 lunch recovery run 30 minutes in z2 for 2.65 miles |
| Nike Zoom Elite Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 5am with David from Grace Baptist Church. 58 degrees and very nice for January. We did more intervals today on a controlled half mile paved trail. z4 for 10 min, then 5xz4 for 3min., then z4 for 10 min. 7 total miles
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| Sketchers Meb (2) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
| 5:30am run at home in our Neighborhood. Easy recovery run in Z2. 4.55 miles
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| Nike Zoom Streak LT3 (2) Miles: 4.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| 5am run with Kyle and dave from rocky hollow. First cold day in awhile. 3x 10 minute hill repeats in z4. |
| Nike Vaper Fly (1) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5pm run after work 30minutes in z2 |
| Nike Zoom Streak LT3 (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6am run with Kyle and David. Slushy snow after last nights storm rolled through. 35 degrees. 2 hours in z2-3
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 4pm run by myself in my neighborhood. 34 degrees and misting. 35 minute recovery run.
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| Sketchers Meb (2) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
| 4am run with David from the Shell Station on 27. 32 degrees. Today's plan was a 10 min warm up and cool down. Z4 for 20 minutes.
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| Nike Vaper Fly (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
| 5am run at Grace Baptist with Dave and Kyle. 30 degrees. 10x 0.25 mile repeats.
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| Nike Zoom Elite Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4pm run in Lexington after a meeting for work.
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| Nike Zoom Elite Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with Dave and Kyle from Rocky Hollow. 39 degrees. 6 mile Fartlek run.
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| Nike Zoom Streak LT3 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8am run in the rain in Bellevue TN while Olivertakes the PSAT. 56 degrees but very wet. Slow pace, just getting the miles in. 12 miles in 2 hours |
| Nike Zoom Elite Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 6am run on the TM. Just a recovery run.
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| Nike Zoom Streak LT3 (2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
| 4am run with David from the Shell station on 27. 11 degrees. Z4 run for 30 minutes.
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| Nike Vaper Fly (1) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.65 | 0.00 | 6.65 |
| 5am run with Dr. Pat, Dave and Kyle at Grace Baptist Church. 22 degrees and clear. 6x1k repeats in Z4. VO2 Max is increasing :) A couple of years ago, my VO2 Max was 57 (Garmin calculated). It had fallen to 48 due to lack of time to train. I'm back to 53 with a goal of 60+ for a spring marathon
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| Sketchers Meb (2) Miles: 6.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 4pm recovery run on the TM.
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| Sketchers Meb (2) Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4:30am run with Kyle and Dave from Rocky Hollow. 2 mile warm up with 6 miles in Z3 and 1 mile cool down. 30 degrees with wet roads after overnight rain.
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| Sketchers Meb (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 5am run with Kyle and Gordon. Then 6am run with Kyle, Jeff Golden and his son. Snowing during the run today. Just a dusting of fluffy powder.
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| Sketchers Meb (2) Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| 5am run with Gordon and Dave before church. We ran the Black Hole today. 40 degrees but windy. Still running in low heartrate zones.
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| Nike Zoom Streak LT3 (1) Miles: 14.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.50 | 0.00 | 6.75 |
| 5am run with David from the Shell Station on 27. 28 degrees and calm. 15 minZ2; 25 min Z4; 15 min Z2
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| Nike Zoom Elite Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.25 | 0.00 | 7.25 |
| 5am run with Dave and Kyle from Grace Baptist Church. 28 degrees and very windy. The trail was icy from the rain freezing overnight. We decided to run on the road. 15 minute warmup, then 10 min z4; 5 x 1k repeats in z4; 10 min z4; cooldown
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| Sketchers Meb (2) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 4:30pm treadmill run at the QK4 office in Louisville after a long day of computer training.
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| Nike Zoom Elite Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.75 | 0.00 | 4.75 |
| 5am hill workout with Kyle, Todd, Dave and Pat. 12 degrees. 8:50mpm average
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| Nike Zoom Elite Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 5am run with david and Kyle from rocky hollow. 34 degrees and calm. We ran up 1247 to the bridge and back on 27. 1:45 minutes in z2 then 30 min z3 |
| Nike Zoom Elite Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 6am run with the group from Rocky Hollow. Nice 35 degree morning 4 miles at easy pace
4pm run in our neighborhood. 4.5 miles at easy pace.
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| Sketchers Meb (2) Miles: 4.00 | Nike Vaper Fly (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run with David from the Shell station on 27. 40 degrees 45 minutes in z2
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| Nike Zoom Elite Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.35 | 0.00 | 6.00 | 0.00 | 8.35 |
| 5am run from home. 60 degrees outside. 10 min in Z2, 10 min z4, 5x1k repeats, 10 min Z4, 10 Min Z2
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| Sketchers Meb (2) Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.75 | 0.00 | 0.00 | 15.75 |
| 5am run with Kyle, Dave, and Gordon. 20 degrees but calm this morning. Z2 for 1:40:00 then z3 for 40 minutes. I still feel there is a lot of work to do. |
| Nike Zoom Elite Miles: 15.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 6am run with Gordon and dr. Golden. We started at oak hill church and ran wtlo and 914 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 5am easy run from rocky hollow. |
| Sketchers Meb (2) Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| 5am run from Rocky hollow. 32 and snowing. About an inch on the roads. We ran the black hole at z3 pace. 1 hour 58 minutes for a half marathon. |
| Nike Zoom Elite Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| 5am run by myself from Slate Branch along 914 in the rain 33 degrees. Very yucky.
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| Nike Zoom Streak LT3 (1) Miles: 12.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4am run with David from the Shell station on 27. 6 miles at 9 minute pace. no rain today.
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| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.00 | 0.00 | 9.00 |
| 5am run with Kyle, David, and Pat from Grace Baptist. Z4 for 15min; 5x1k repeats; z4 for 15 min.
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| Nike Vaper Fly (1) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 2.00 | 0.00 | 6.25 |
| 5am run with the group from RH. 4.25 in Z2 and 2 miles 2 miles in Z4
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| Nike Zoom Streak LT3 (3) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 4.00 | 0.00 | 10.30 |
| 5am run from rocky hollow. 44 and raining. We ran the black hole 8:45 pace |
| Sketchers Meb (2) Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 4;30 am run with Gordon and Jeff golden. We ran around the entire bypass. 2:38:00. 58 degrees and windy |
| Nike Vaper Fly (1) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 4am run from the shell station on 27. 34 degrees and windy. 15 min in z4 |
| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 am run from rocky hollow. Group recovery run |
| Sketchers Meb (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 7pm run in our neighborhood. Just an easy 10 min pace
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| Nike Vaper Fly (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
| 5am run with the group from Rocky Hollow. 58 degrees and calm. 10 min warm up, 30 min in Z4 then cool down.
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| Nike Zoom Elite Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 4:30am run with Jeff Golden. 37 degreed. We ran the bypass again with an add in at waitborough. 3:07:00 for 22 miles or 8:32 mpm |
| Nike Vaper Fly (1) Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6am run with Gordon and Dave. We ran Pumphouse Road from RH. 9:18 mpm average pace. My legs are tired from yesterdays run.
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| Sketchers Meb (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4am run with Dave from SR 27 Shell station. 25 degrees and flurries. Recovery run 9:13 mpm pace.
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| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 5am run from Rocky Hollow with the group. 25 degrees. We ran the meth loop
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| Sketchers Meb (2) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with Kyle from my house. 34 degrees and light snow falling. Easy 6 mile run
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| Sketchers Meb (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 4:30 am run with David. easy effort 2 hour half marathon
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| Sketchers Meb (2) Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.75 | 0.00 | 0.00 | 0.00 | 21.75 |
| 4:30am run with Gordon this morning. Time change made this run feel very very early. 61 degrees. First run that felt hot in a long time as well. We ran from the golf course down to Burnside and back on 1247 to the bypass, then around the bypass. 9:02 mpm average. Gordon is still struggling a bit with the distance runs.
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| Nike Vaper Fly (1) Miles: 21.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5pm run in our neighborhood. 55 degrees and sunny. legs are feeling the effects of the weekend runs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 6.00 | 0.00 | 8.90 |
| 5am run from Grace Baptist with the group. 2.5 mile warm up. Then 10 minutes in z4 with 6x1k repeats to follow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5:30am run with Heidi in our neighborhood. 3 miles at 10 minute pace
4pm run in Bowling Green on my way home. 3 miles at 10 minute pace. 71 degrees
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| Nike Vaper Fly (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 2.90 | 0.00 | 5.15 |
| 5am run with the group from Rocky Hollow. 64 degrees and windy. We did the K Mart loop. 20 minute threshold run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 12:30pm run by myself around the bypass. 52 degrees and very windy. I wanted to keep the heart rate down today.
8:39, :46, :39, :51, :56, :55, :44, 9:00, 8:46, 9:00, 8:36, 9:17, 10:01, 10:24, 9:27, 8:36, 10:31, 11:13
9:14 mpm
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| Nike Zoom Elite Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| 5am run with the group from Rocky Hollow. 32 degrees and calm
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| Sketchers Meb (2) Miles: 9.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4am run with David from US 27 shell station. 32 degrees and calm 8:48 mpm
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| Sketchers Meb (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 4.00 | 0.00 | 7.30 |
| 6am run in Louisville while the car charges. WU 30 min in Z4 CD
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| Sketchers Meb (2) Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8pm run with Heidi in our neighborhood. 3 easy
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| Sketchers Meb (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
| 5am run from Grace. 40ish and drizzle. WU 5x3min in Z4 CD
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| Nike Vaper Fly (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 5am run from rocky hollow with the group. 33 degrees. We ran from rocky hollow to science hill and back. 16 miles |
| Nike Vaper Fly (1) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5:30am run with the group through the Black Hole. 32 degrees. Test run for me before the race on the 30th. I wore my race gear and tried out running based on Z3 heart rate zone. This put be at about 8:15 mpm. Felt good. today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.25 | 0.00 | 5.25 |
| 4am start from the Shell Station on SR 27. 54 degrees. Dave and I started with a 10 min warm up then 4x5min repeats then 10 min CD. I was able to produce about a 7mpm pace. Dave and I talked about how we remember when these would be sub 6 (or at least 6:15 mpm).
I guess that makes us old :(
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| Sketchers Meb (2) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 5am run from RH with Dave. Easy run in prep for the weekend marathon
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| Nike Vaper Fly (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4pm run from home 60 degrees and sunny so I took off work early. 4.5 easy miles in our neighborhood.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run with the group from RH. 43 degrees and clear. preparing for Saturday's race.
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| Nike Zoom Elite Miles: 5.00 |
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| | Race: |
Carmel Marathon (26.2 Miles) 03:35:45, Place overall: 204, Place in age division: 26 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Race day is here for the Carmel Marathon. I joined Joe Bell for this race. Neither of us were in PR shape but knew that coming into today. I don't think it could rain any harder than it was at the start of the race. 50 degrees with 17 mph wind and rain makes for a tough warm up. J li e had also forgotten his watch and gels. Miles 1,2,3 4: I wanted to try running by heart rate which I've never done before in a race. Joe stuck with me for the first 8 miles. I set my pace at about 150 bpm, just outside zone 3. This resulted in 7:41, :42, :37, :32 for the first four miles. Miles 5,6,7,8: the rain starts to die down to a drizzle. Actually making for decent race conditions. We are hanging out with pace group 3:25. I notice that this is a little fast for me. Hr now is in the 158 range. Its was nice to catch up with an ole running buddy. Miles Rick by quickly. However, after about 8 miles we split. He knows this is too slow for him and I know it's a touch to much for me. 7:39, :41, :44, 8:10 Miles 9,10,11,12: Not much to report here. Just putting in the work. I feel really good. This is my first marathon in a long time. I find myself falling back in love with racing. I miss this feeling. 8:09, 8:08, 7:58, 8:07. Miles 13,14 15,16. I pass through the half marathon split at 1:42:xx. I still feel good. I remember thinking that I'm going to be able to turn it on near the end. Maybe ratchet up to HR 160, then 170. The half marathoners split and we pass by the start finish line to go back out of town. 7:58, 8:01, 7:45, 7:24. Miles 17,18,19,20: The turning back into the headwind becomes a factor. Also, lack of base mileage begins to show. I see my wife and kids at 20 miles and that helps a bunch. 8:17, :05, :27, :55. Miles 21,22,23,24: fatigue is setting in. Quads hurt. I run with a guy I don't know Andrew for these miles we are both struggling. 8:30, :30, :59, 10:07. Miles 25,26 finish: coming back into town and knowing we are almost done is a lift. I recompense to finish. 9:14, 9:47, (1:07) Today I finished right as I thought I would. I figured I had a 3:30 to 3:40 in me. I just need to keep training. |
| Nike Vaper Fly (1) Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| 4pm run with Heidi on our way home from the Carmel Marathon in Louisville. 48 degrees and sunny. Legs are very sore.
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| Nike Vaper Fly (1) Miles: 2.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from rocky hollow. recovery from the weekend marathon
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| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run with David from the Shell Station. 60 degrees and dry. Easy Z2 run for 4.5 miles
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| Nike Zoom Streak LT3 (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.25 | 0.00 | 9.25 |
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5am intervals at Grace Baptist Church. 10 minute warmup, 5x5min at Z4 then 10 minute cooldown.
8pm run in our neighborhood with Heidi.
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| Nike Zoom Streak LT3 (1) Miles: 6.25 | Nike Zoom Streak LT3 (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.25 | 0.00 | 5.25 |
| 5am run from our house with Kyle, Dave and Tony. 55 degrees and perfect. 15 min Z2; 15 min Z4, 15 min Z2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Mid day run from home down to the docks and back. 70 degrees and windy.
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| Nike Zoom Streak LT3 (3) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run with David from the Shell Station. 40 degrees and windy. 4.5 miles at 9mpm pace
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| Sketchers Meb (2) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 4.50 | 6.75 |
| 5am run from Grace Baptist. 37 degrees and calm. David, Kyle, Todd, and Tony joined me for repeats. 10min Z2, 6x5min Z4, 10 min Z2
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| Air Jordan (1) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| 5:30 am run in our neighborhood after oversleeping and missing the start time with the group. 7.50 miles
Noon run in our neighborhood. 3.4 miles
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| Air Jordan (1) Miles: 10.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 5am run with the group. 43 and light rain. We ran the black hole. I ran most of it with Todd at a 8:50 mpm average pace.
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| Nike Vaper Fly (1) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4am run from the Shell station. 44 degrees. Easy run today.
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| Nike Vaper Fly (1) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.75 | 0.00 | 6.75 |
| 5am run from Saline. Very calm and 51 degrees. David, Todd, Tony and Kyle joined me for repeats. 10 min Z2, 3x10min z4, 10 min Z2
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| Sketchers Meb (2) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5:30 am run with Heidi in our neighborhood.
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| Air Jordan (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 2.00 | 0.00 | 11.30 |
| 4:30 am run by myself in the rain. 60 degrees. 20 min, 20min, 20min progressive run. Then a 40 minute run with shawn.
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| Nike Vaper Fly (1) Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| 11:30 am run after dinner train last night in Bardstown with Heidi and my side of the family. Much needed shake out after too much food and drink the night before.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4am run with David. 43 degrees and calm. Easy run from Shell Station.
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| Sketchers Meb (2) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 5am run from Saline with Tony, Dave, and Shawn. 12 min repeats.
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| Nike Zoom Streak LT3 (2) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.20 | 0.00 | 6.20 |
| 5am run with Tony and david. 65 degrees and muggy. We did the north main hill repeats. 3x10min hills with 2 min recovery.
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| Nike Zoom Streak LT3 (3) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5:30 am run with Shawn from my home. Nice calm and clear morning in the 60's. Just an easy 4 mile run
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| Sketchers Meb (2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 6am run with dave and Tony. 60's and humid. For some reason this run was a stretch for all of us. 1h 45 min or 9:13 mpm
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| Nike Vaper Fly (1) Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4am run with David from the Shell Station. 50 degrees and very very foggy. Just an easy 4.5 miles.
12:00 noon run by myself. 4.50 miles at easy pace.
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| Nike Zoom Streak LT3 (2) Miles: 4.50 | Air Jordan (2) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 0.00 | 6.00 | 0.00 | 8.15 |
| 5am run with David from Saline. 55 degrees and very foggy. We ran 10 min WU 3x15min repeats in Z4 and 10 Min cooldown for a total of 8.15 miles
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| Nike Zoom Streak LT3 (1) Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Lunch run from my office. 85 degrees. Very difficult today.
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| Air Jordan 88 (1) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 6:30am run on my trip to Seymour IN. I ran across the East End Bridge in Louisville. 10 min warm up, 10 min Z4, 5x3 min Z4, 10 min Z4, 10 min cool down. Pretty tough today. 7.25 miles total
7:30pm recovery run in Harrodsburg KY on my way home. I ran 4 miles from the Bright Leaf. This is part of one of the legs for the Bourbon Chase.
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| Air Jordan 88 (1) Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 4:30pm run from home. I ran down on the docks and back. 85 degrees.
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| Air Jordan 88 (1) Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| 5am run from Rocky Hollow with Corey Linch. Mid 60's and rain. Corey is in much better shape then I. Kept me moving.
8:23, 7:59, 8:23, :14, :18, :26, :33, :14, :39, :26, :29, :33, :55, 9:31
14 miles in 1:59:xx or 8:30 mpm
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| Nike Vaper Fly (1) Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 5am run from the hotel in Jeffersonville, IN. Stayed overnight there on our way to Heidi's parents for mothers day. 48 degrees. Legs are very torn down after yesterday's run with Corey.
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| Air Jordan (2) Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run with David. 51 degrees and light rain. 4.5 mile easy run from the Shell Station.
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| Nike Vaper Fly (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| 5am run from Rocky Hollow. 10 min warmup, 20 min Z4, 10 min cooldown.
8pm run with Heidi. We ran down to the boat docks.
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| Nike Zoom Streak LT3 (2) Miles: 4.00 | Nike Vaper Fly (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| 5am run at Grace Baptist Church. 59 degrees and really nice for a run today. Kyle, David and I did 10 x 0.25 mile repeats.
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| Nike Zoom Streak LT3 (2) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 6am trail run at PC park. Great day for a run. We had a good group of runners. Todd, Kyle, Dave, Jeff, Tony and myself. 8.5 miles with the group, then 2.75 miles on the road. Hill climb from the shelter to the park entrance and back.
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| Sketchers Meb (2) Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
| 6am run with David. 2.25 easy, then 5.25 fartlek
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| Nike Vaper Fly (1) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run with David from the Shell Station on 27. 66 degrees and very humid today. My legs are sore from work at home and trail run on saturday.
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| Air Jordan 88 (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 4.00 | 0.00 | 11.25 |
| 5am run with Tony and David from Rocky Hollow. Probably one of the last cool days left this season. 58 and calm. 10 minute warm up; 30 min z4; 10 min cooldown.
Noon run from work. 84 degrees and sunny. Easy 10 min pace recovery.
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| Nike Zoom Streak LT3 (2) Miles: 6.50 | Air Jordan 88 (1) Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 6:30 am run while the car charges in Louisville. 1k repeats
6:30 pm run while the car charges in Louisville. 1 k repeats.
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| Nike Zoom Streak LT3 (2) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 3 pm run from work. Sunny and 88 degrees. 5.25 miles at a 9:48 mpm pace.
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| Air Jordan 88 (1) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 5am run from rh. 72 degrees and humid. 15 min z2 25 min z4, 15 min z2
12:30 pm run in Bowling Green 90 degrees. 3 miles at 10:20 pace
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| Nike Zoom Streak LT3 (2) Miles: 6.40 | Air Jordan 88 (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run from Saline with Tony and Shawn. 73 degrees and humid. 9:28 mpm
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| Nike Zoom Streak LT3 (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5am Run with David from RH. Just an easy 5.25 miles today
7am run in Bowling Green. Easy 3.75 miles while my car charges.
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| Sketchers Meb (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 12 noon lunch run. 5.25 miles at a 9:45 mpm pace.
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| Air Jordan 88 (1) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 7am hill repeats by myself on Lee's Ford Marina ramp. 4x8min repeats as fast as I could.
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| Nike Vaper Fly (1) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| 5:30 am long run from Rocky Hollow with the group. cooler today but still humid. 9 minute pace. 14 miles seemed to be a long today.
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| Nike Vaper Fly (1) Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run from the Shell Station on SR 27. 63 degrees and breezy. Just an easy 4.5 miles with David.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 4.00 | 0.00 | 6.25 |
| 4am run from the hotel near Hershey PA. On a trip with Oliver's class to New York. 1k intervals. 55 degrees felt good |
| Air Jordan (2) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 10pm run after a long day of touring NYC
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| Air Jordan (2) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
| 6:15 am run around the hotel before we depart for battery park
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| Air Jordan (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5:30am run. laps around the hotel in the parkig lot before we leave NYC departing for home
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| Air Jordan (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6am run with Gordon, Daniel, and Shawn. 70 degrees and humid. Start at Rocky Hollow. Easy pace for most of it. Daniel and I did drop to 7 minute pace for a bit though.
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| Air Jordan 88 (1) Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5:30 am track work at PC.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 8pm run with Heidi from home. 9:15 mpm in 85 degree heat.
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am. The usual run with David. 4.50 miles up US27 from the Shell Station 71 degrees and rain.
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| Nike Zoom Streak LT3 (2) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 5am run with David in the rain. We were working on 1k repeats along Mt. Vernon Street in Somerset. However, the rain was messing with my watch and David forgot his. We end up surrendering and just running at an easy pace to finish the run out.
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| Nike Zoom Streak LT3 (2) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| 5am hill repeats with David and Jeff in Somerset on North Main.
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| Nike Zoom Streak LT3 (2) Miles: 6.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Evening run with Heidi on the Sugarland Visitor Center Trail after settling into Gatlinberg.
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| Nike Zoom Streak LT3 (2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Heidi and I hiked the AT from Newfound Gap to Clingmans Dome, then to Andrew's Bald and back. Weather was good with the exception of a short downpour while we were at Clingmans Dome.
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| Nike Wildhorse Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Heidi and I hiked from Rainbow Falls trailhead to the Mt. Le Conte Summit and back. We had lunch at the camp.
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| Nike Wildhorse Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Trail hike with Heidi in Smoky Mountains. Laurel Falls Trailhead to the Firetower on the Summit and back. 8 miles 2 hours 34 minutes.
3.5 mile shakeout by myself on the Visitor Center to Gatlenburg trail
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| Nike Wildhorse Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run in our neighborhood by myself. Kind of sore after the hiking miles earlier this week. 10:00 mpm
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| Nike Vaper Fly (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5am run with David from Rocky Hollow 68 degrees and humid. 6 miles, then 5 mile run with the rest of the group from RH. 8:55 mpm
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| Nike Zoom Streak LT3 (2) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6am run with the group. 70 degrees and humid. I ran the Fergeson loop with Corey. 7 miles at a 8:04 mpm pace, then 2 miles by myself at a very slow 10:30 mpm pace
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| Nike Vaper Fly (1) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from the Shell Station with David, Kyle and Tony. 73 degrees and humid. 6 miles 8:51 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.25 | 0.00 | 0.00 | 6.25 |
| 5am run with the group from Rocky Hollow. 73 degrees and humid. We ran out East Mt. Vernon and back on 80. I felt really good this morning with an average pace of 7:55 mpm
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| Nike Zoom Streak LT3 (2) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Easy shakeout run in our neighborhood before tomorrow's race.
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| Nike Vaper Fly (1) Miles: 2.25 |
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| | Race: |
Bluegrass 10,000 (6.2 Miles) 00:43:39, Place overall: 128, Place in age division: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.65 | 0.00 | 6.20 | 0.00 | 6.85 |
| Bluegrass 10,000 has been a tradition in Lexington, KY on July 4th for more than 40 years. 2,968 finishers this year Running a race this time of year always hot. It was clear and sunny for the entire race. 73 degrees to start.
Mile 1: I started near the front with our team "Bourne to Run". I've been running well this season, but with the conditions thought 42:xx would be a good day. Everyone went out pretty fast including myself. I running a 6:25
Mile 2: Settling into a more comfortable pace as my heart rate is coming up. This part of the course is pretty flat. 6:48
Miles 3: slight hill climb 7:36
Mile 4: downhill into the hairpin turnaround 7:00
Mile 5: uphill back into downtown. I'm getting pretty hot by this time and HR stays up in the 170's 7:19
Mile 6: downhill 7:02
Overall pace 7:02 mpm. I'm happy with that and this gives me a benchmark for where I am and what I need to do for a fall race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run with Daniel and David. 73 degrees and foggy. We started at RH and ran the North Main hills. I just ran a comfortable pace. Slow after yesterdays race.
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| Nike Zoom Streak LT3 (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| 6am run from home down to the marina and back. 3.75 miles. hot and humid
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| Nike Vaper Fly (1) Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4am run with David from the Shell Station on 27. 74 degrees and humid. 9:00mpm pace. Tough run today with heat.
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| Nike Zoom Streak LT3 (1) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 5am run from Rocky Hollow with David, Tony, Kyle and Chuck. 72 degrees and still humid. today we did 3x15 minute repeats with 90 second standing rest.
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| Nike Zoom Streak LT3 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| 5pm attempt at repeats in the 92 degree heat. It did not go very well. For what should have been a 5k effort end up averaging 9:23 mpm
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| Air Jordan (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
| 5:20 am run from Rocky Hollow by myself circling Bourne, N. Main and College. 3.65 miles at a 9:40 mpm pace
6am run with the group from Rocky Hollow. 10 miles at 8:54 mpm pace
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| Nike Vaper Fly (1) Miles: 13.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| 5:30 am run by myself down Bourne then up North Main and back on College. 3.65 miles slow and hot.
Then 6:00 am run with the group from Rocky Hollow. 8.5 miles at an average pace of 8:41 mpm
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| Nike Zoom Streak LT3 (1) Miles: 12.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 5am run at PCHS on the track. 74 degrees and still humid. 2 mile warmup. 10x 0.25 mile repeats.
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| Nike Zoom Streak LT3 (1) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 8pm run by myself from home in the pouring down rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 8pm evening run with Heidi. 4.5 mile loop in our neighborhood.
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| Nike Zoom Streak LT3 (2) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4:30 am run from Saline. 77 degrees with high humidity. 2 miles by myself from Saline, then 6 miles with David. 9 mpm pace
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| Nike Vaper Fly (1) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10am run by myself from Saline north on 914 then east on 80 and back. 83 degrees at the start 91 and sunny to finish. I had to go home and take a knap. That was all I had.
8:41, 8:37, :46, :56, 9:25, 10:29, 11:37, 10:41, 11:00, 10:49, 11:34
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| Nike Vaper Fly (1) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5am run from Rocky Hollow by myself. Still zapped from yesterday. I planned to run 7 by myself, then 7 with the group. It didn't happen.
9:29, 9:11, 9:09, 10:41, 11:31, 11:22
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| Nike Vaper Fly (1) Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.00 | 0.00 | 4.50 |
| 7pm run with the middle school cross country team in the rain. 70 and heavy rain. We just did circles in the parking lot due to the weather. 3 miles under 21 minutes. 7:29 mpm for 4.5 miles
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| Nike Zoom Streak LT3 (2) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 4.00 | 0.00 | 6.10 |
| 5am run with Gordon, Shawn and Chuck from Oak Hill. 64 degrees and light rain. I feel like I have my legs back with the cooler weather. 10 min z2, 30min z4, 10min z2.
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| Nike Zoom Streak LT3 (3) Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2:30pm run while car charges in Bowling Green. 4 miles at 8:34 mpm
6pm run from home down to the marina. 4 miles
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| Air Jordan 88 (1) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 3.10 | 0.00 | 7.00 |
| 5am run with Gordon and Kyle. 55 degrees and nice. 6x1k repeats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5:30 am run with Shawn and Gordon from Gordons home. 5 miles at a 9:40 mpm. 61 degrees and clear.
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| Nike Zoom Streak LT3 (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 5am run by myself from RH to 914 through Furgeson and back, then 6am run with Ben Robinson around the Pumphouse Road Route.
3pm Trail run with Heidi at PC Park. 5 miles 80 degrees.
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| Nike Vaper Fly (1) Miles: 15.00 | Nike Wildhorse Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with the group. 68 degrees. We ran on 90 toward Monticello and back.
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| Nike Vaper Fly (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.85 | 0.00 | 0.00 | 0.00 | 2.85 |
| 8:30 pm run in Kutawa, KY while my car charges.
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| Nike Zoom Streak LT3 (2) Miles: 2.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| 10:30 am run while my car charges in Louisville.
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| Nike Zoom Streak LT3 (2) Miles: 7.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David after a week of personal family issues put running on the back burner. I'm heavy tired and sore, but at least I'm back out running. 64 degrees felt good. 9mpm pace.
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| Nike Vaper Fly (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am run from Grace Baptist. 68 degrees. Large group. The plan called for 1k repeats. I just went through the motions to get miles in today.
12 noon lunch run. 9 mpm 80 degrees 3 miles
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| Nike Vaper Fly (1) Miles: 7.00 | Air Jordan (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| 5am run with Heidi in our neighborhood. mid 60's and clear. Heidi was doing a 4 mile tempo run (9 mpm) so I joined her and then ran some additional mileage. 7.50 miles in 1:09:48 or 9:13 mpm.
12 noon lunch run to the church and back. 4.80 miles 9:19 mpm
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| Nike Vaper Fly (1) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| 5am run with the group. 70 degrees. Started at RH and ran the hills on North Main.
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| Nike Vaper Fly (1) Miles: 6.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4:30pm run from our home. 90 degrees and sunny. 6 mile run 9:07 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8pm run at my parents house in Shelbyville. 12 mile progression run. 9:07 for the first mile. Cut down to 7:31 by mile 11. 8:16 mpm average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David on Us 27 from the Shell Station. 64 degrees but humid. 8:41 mpm average
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| Nike Vaper Fly (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 3.00 | 0.00 | 5.65 |
| 5am run from Grace Baptist Church. 74 degrees and humid. 1k repeats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with the group from Saline. 70 degrees and humid/foggy. We ran toward Somerset and around Big Lots and back.
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| Nike Vaper Fly (1) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 5am from home with David. temp in the mid 60's which felt good. 8:35 mpm pace.
7:30pm run while waiting on Oliver to finish basketball practic.
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| K-Ruuz3 Miles: 8.00 | Nike Vaper Fly (1) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.05 | 0.00 | 0.00 | 0.00 | 19.05 |
| 4:30 run with Gordon from RH 72 degrees 8:40 mpm for 6.55 miles then 12.5 miles with Tony and David.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 6am run with the group. We ran the Lake Cumberland half marathon course. 72 degrees. 1:47:xx |
| Nike Zoom Streak LT3 (2) Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.75 | 0.00 | 0.00 | 6.75 |
| 5am run at Grace Baptist with the group. 72 degree. 2 mile tempo, 5x800m repeats, 2 mile tempo.
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| Nike Zoom Streak LT3 (2) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run. 76 degrees. David and I ran down to the lake at Lee's Ford and back.
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| Nike Vaper Fly (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| 4:30 am run with David from Rocky Hollow. A little cooler this morning, but still too warm. 65 and humid. We ran the Black Hole and the John York loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with the group from Rocky Hollow. 65 and humid. We ran the Pumphouse Road loop. 8:35 mpm pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5am run with the Group from RH to Potters Place Church and back. 70 degrees. 7.5 miles with 3 miles of tempo in the middle.
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| Nike Vaper Fly (1) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
| 5am run at Grace Baptist. 59 degrees and felt great. We did a 6x0.75mile repeat with WU and CD.
4:53, 4:56, 5:00, 4:54, 5:04, 5:03
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| Nike Zoom Streak LT3 (3) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| PM run in Louisville while waiting on the family to meet up with me on our trip to the inlaws.
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| Nike Zoom Streak LT3 (3) Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM run at Lincoln State Park in Indiana while at the inlaws house. Still very warm
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| Nike Zoom Streak LT3 (3) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 5am run with Heidi. 9.75 miles in our neighborhood.
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| Air Jordan 88 (1) Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| 5am run with David
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| 2:30 pm run in Bowling Green. 92 degrees. 4.30 miles. I felt sick from the heat.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.65 | 0.00 | 0.00 | 0.00 | 17.65 |
| 5am run with David. 17.65 miles up US 27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5am run with David, Tony and Steve. 72 degrees. We ran the Black Hole loop. 1:30:10 or 9:01 mpm
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| Nike Vaper Fly (1) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.45 | 0.00 | 0.00 | 0.00 | 13.45 |
| 5:30 run with Gordon, then 6am with the group. 65 degrees. We ran Pumphouse. Nice morning. 8:55 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from 27 Shell Station. 63 degrees and calm. Felt good. 8:25 mpm for Z3
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run with the group at Grace Baptist. 72 degrees and humid. 3 minute repeats with a 1.5 mile warm up and cool down.
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| Nike Vaper Fly (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 5am run with the group from Rocky Hollow. 73 degrees. We stayed in town. 4 miles of tempo.
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 6:30 am run in Bowling Green as my car charges at Meijer. 6 miles in 51:27
7:30 pm run while Oliver is at basketball practice. 88 degrees.
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| Nike Zoom Streak LT3 (3) Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 5am run with the group. We ran out toward Shopville and back from Rocky Hollow.
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| Nike Zoom Streak LT3 (3) Miles: 12.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 5am run with David and Jeff from the golf course. 62 degrees and it felt amazing. 8:33 mpm
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| Nike Vaper Fly (1) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| 4am run with David. 6 miles on US 27 from the Shell station. 63 degrees. Then 5:30 am run with Heidi from home.
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| Nike Zoom Streak LT3 (1) Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 5:30 am run in our hood by myself. 52 degrees and felt awsome. 4.5 miles in 37'19" or 8:18 mpm with little effort.
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| Nike Zoom Streak LT3 (3) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from Rocky Hollow with David, Tony, Kyle and Todd. 72 and humid. We just ran an 'easy' pace around town. A couple of days out from a marathon.
8:53, 8:26, :24, :11, :14, :18 8:24 mpm Average
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| Nike Zoom Streak LT3 (3) Miles: 6.00 |
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| | Race: |
Mill Race Marathon (26.2 Miles) 04:06:03, Place overall: 57, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| This is a nice race in Columbus IN. 7:30am start. I ran the first half with my wife Heidi. She was looking to run a sub-2 hour half marathon. I knew I was not totally ready for the marathon, but planned to run this one to complete, not compete. 72 degrees to start the race. 85 by the finish.
5k: 27:06
10K: 54:57
10M: 1:29:46
15M: 2:10:13
20M: 2:58:26
This is one we will do again. Great crowd support. Good bands. They also give away a truck for a door prize!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with David from the 27 Shell Station for our usual 6 mile run. 70 degrees. Legs are pretty bad after Saturday's race.
9:09 average pace
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| Nike Vaper Fly (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| 5am run with the Bourbon Chase crew from downtown. 70 degrees. Hills today. I was a lagger. Still trying to allow my legs to heal.
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| Nike Zoom Streak LT3 (1) Miles: 5.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run from Gordons home with Jeff and Gordon. easy 9:02 average pace. 70 degrees. legs are starting to feel better.
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| Nike Zoom Streak LT3 (2) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5am run with Gordon, Kyle, Tony and Todd from Oak Hill. 64 degrees. The group ran a series of 6 pick-ups. 30 seconds on with a minute recovery. I held back. Legs are still tender.
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| Nike Vaper Fly (1) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| Run at Charlestown State Park in Indiana. My parents were camping there. Ran mostly on pavement, partly on the trails. Spent some time on Rose Island. Pretty neat area.
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| Nike Wildhorse Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| pm run in our neighborhood. Two part run. 9 miles then 3 miles after dinner. It rained for part of the run. First time for rain in months it seems like.
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| Nike Vaper Fly (1) Miles: 9.00 | Air Jordan (2) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 5am run with the group from Rocky Hollow. Nice cool 54 degrees. 2x2 mile workout this morning. 7:27, 7:23, 6:57, 6:48
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.25 | 0.00 | 0.00 | 9.25 |
| 10am run around the Orpy Land Mall while family went to the pool. 75 degrees and sunny. Spent some time running 7:30 to 8 minute pace. 8:07 average for 9.25 miles
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| Nike Zoom Streak LT3 (3) Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run with the group from Rocky Hollow. 60 degrees. We just ran the old K-Mart loop. 9 minute pace.
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| Nike Zoom Streak LT3 (3) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am run in Patoka State Park. 36 degrees at the start. 16 miles by myself on paved trails. Two out and backs
8:37, :51, :46, :53, :55, 9:04, 8:58, :44, 9:25, 9:04, 9:19, 9:07, 8:31. 9:45, 10:10, 10:49
9:11 mpm average
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| Nike Zoom Streak LT3 (2) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Mid day run in our neighborhood after traveling home from the Tempel family campout. 70 degrees. 9 mpm
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| Nike Vaper Fly (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run with David from the station on 27. 42 degrees and it felt really good. 8:14 mpm average pace.
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| Nike Zoom Streak LT3 (3) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run with the group from Rocky Hollow. 45 degrees and felt good. Just an easy run before the Bourbon Chase on Friday
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| Air Jordan 88 (1) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 5:30 pm run around our neighborhood. 72 degrees. Easy pace in prep for Bourbon Chase
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| Air Jordan 88 (1) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5:30 am run in our neighborhood. 34 degrees which felt really good. 7:59 mpm average.
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| Nike Vaper Fly (1) Miles: 3.00 |
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| | Race: |
Bourbon Chase (202.9 Miles) 26:05:56, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.92 | 0.00 | 0.00 | 8.92 |
| Runner 9 Leg1 of the Bourbon Chase. 6:43pm and 63 degrees. This is a long leg for the Chase. 9 miles and a bit hilly from Springfield to US 150 then East on 150.
7:37, :34, :07, :04, :59, :23, :52, :42, :12. 8.92 miles in 1:07:34 or 7.34 mpm
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| Nike Vaper Fly (1) Miles: 8.92 |
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| | Race: |
Bourbon Chase(2) (202.9 Miles) 26:05:56, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.61 | 0.00 | 0.00 | 9.61 |
| Runner 9 Leg 2 of the Bourbon Chase. 3:37am and 37 degrees. I feel pretty good. This leg runs due north on 127 which is a 4 lane route with a good shoulder.
7:15, 7:19, 7:39, 7:17, 6:57 5.04 miles in 36:49 or 7:18 mpm
Runner 9 Leg 3 of the Bourbon Chase. 12:30PM 68 degrees. I was a little worn out by this time. Heat and Hills were getting to me. It took me a little to get the legs moving. I did pass some people. Some were just walking by now.
8:02, 7:33, 7:36, 8:06, (4:26). 4.57 miles in 35:46 or 7:50 mpm
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| Nike Vaper Fly (1) Miles: 9.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 5am run with the group from Rocky Hollow. 40 degrees. 1 mile warm up, 4 miles at sub 8 pace. 1.25 mile cool down.
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| Nike Vaper Fly (1) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 7:00am run with David and Kyle from Rocky Hollow. Temp in the 60's. We ran the Black Hole, and 80 for a 12 mile run. 8:51, :41, :29, :31, :26, :39, :49, :56, 9:06, 8:28, :48, :51. 8:43 mpm average
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| Nike Vaper Fly (1) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:30 am trail run with the the group. Temp was probably in the 50's. PC park trails. 8 miles. By the end, my legs were shot.
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| Nike Wildhorse Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4am run with David from the Shell Station on 27. 45 degrees and foggy. Felt pretty good though. 8:09 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6am run in Louisville while my car charges. 57 degrees. 2 mile warm up, then 8X400m in the parking lot of Sulivan University.
1:43, 1:42, 1:43, 1:42, 1:44, 1:48, 1:46, 1:53. Trying to train for 3hr marathon pace.
5pm run in Louisville while my car charges. 2.5 miles
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| K-Ruuz5 Miles: 5.50 | Air Jordan 88 (1) Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6am run in our neighborhood. 61 degrees. Short 3 mile run due to time constraints.
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| Nike Vaper Fly (1) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 5am run in the rain from Rocky Hollow with Dave, Todd, and Tony. 65 degrees. We ran the south Main and North Main hill loop twice. 8:37 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6am easy run from home. 34 degrees. first cold day of the season.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 7am run with Jef and his son. 33 degrees and foggy. I ran a 5k before they arrived for a 10 mile run through the Black Hole. Half marathon in 1:52:04
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run from Saline with Tony, Gordon and Jeff. 34 degrees and very foggy. We ran from Saline to SR 27 on 914 and back. 7:45 mpm
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| Nike Zoom Streak LT3 (3) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5am run with Gordon from my house. 32 degrees. We ran down to the marina and back for a good hill climb.
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| Nike Zoom Streak LT3 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5am run at the track 8x400m. 43 degrees. 1:28, 1:34, 1:29, 1:32, 1:32, 1:30, 1:32, 1:31
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7am run from Sullivan University in Louisville. 34 degrees. I ran the Bowman Field loop. 8:19 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 5am run with the group from RH. 54 degrees and dry. We ran the south main, north main hill loop twice. 8:26 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5am run from Gordons home with Isaac and Gordon. 30 degrees. 5 miles easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 5am run with Nathaniel and Tony from Rocky Hollow. 30 degrees.
12 miles in 1:37:55 or 8:09 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5am run with David from Shell. 45 degrees. 7.5 miles in 1:02:47 or 8:20 mpm
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| Nike Zoom Streak LT3 (1) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 5am run at the track. 30 degrees and windy after a winter storm went through overnight. 8x600m repeats with a 400m recovery.
2:19, 2:31, 2:25, 2:27, 2:28, 2:39, 2:35, 2:38
9.5 miles in 1:15:21 or 7:55 mpm overall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 3:30pm run in Louisville on my way home from Seymour. 34 degrees and sunny. 8 mile tempo run around Bowman Field. 8 miles in 1:06:07 or 8:16 mpm
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| Nike Zoom Streak LT3 (3) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 5am run in our neighborhood by myself. temp in the 20's. 6.1 miles at 8:13 mpm pace
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| Nike Zoom Streak LT3 (1) Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 5:30 am run by myself from home. I ran down to the lake and back 2 twice and down Todd Farm Road once. 8:57 mpm
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| Nike Pegasus Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5am run with David from the Shell Station. 37 degrees. 7.5 miles at an 8:16 mpm pace.
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| Nike Zoom Streak LT3 (1) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 5am track work with David at PC highschool. 37 degrees and calm this morning 6x800m with 400m recovery. 3:11, 3:09, 3:09, 3:09, 3:10, 3:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5pm run from St. Mildred while Amelia was praticing. 4 miles at 8:49 mpm pace.
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| Nike Zoom Streak LT3 (3) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with the group from RH. 37 degrees. Just an easy run out Mt. Vernon and south on 914. out and back. 8 miles at an average pace of 8:45 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 5am long run with David. 45 degrees | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Noon trail run with David. We ran the Pigramage in the Park 5k route three time. 40 degrees |
| Nike Wildhorse Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 5pm run in Clarksville, IN before driving home. 8.51 miles at 8:51 mpm
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| Nike Zoom Streak LT3 (1) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| 5am run from Rocky Hollow. 40 degrees. 4x1mile repeats on Mt. Vernon. 6:48, 6:52, 6:52, 7:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6pm run in our neighborhood. Easy 6 |
| Nike Zoom Streak LT3 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 3.10 | 0.00 | 5.00 |
| Pilgrimage at the Park trail 5k. I finished 22nd overall or 3rd in my division. 8:08 mpm |
| Nike Wildhorse Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 6am run with the group rocky hollow. 43 degrees and raining. We ran down 1247 to the bypass then right all the way to 80 and back to rocky hollow. |
| Nike Pegasus Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6am run with the group from Rocky Hollow. We ran the Black Hole. legs are tired from yesterday. 10 miles in 1:29:05 or 8:54 mpm
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| Nike Pegasus Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4am run with David on US 27 from the Shell station. 34 degrees and snowing. 8:32 mpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 0.00 | 0.00 | 0.00 | 5.35 |
| 4:30 pm run while my car is charging in Cincinati. 5.35 miles in 45:34 or 8:30 mpm
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| Nike Zoom Streak LT3 (2) Miles: 5.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4:30 am run with Dave, Daniel and Tony from Rocky Hollow. 30 degrees but calm. 9 miles at an 8:30 mpm pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.75 | 0.00 | 0.00 | 0.00 | 19.75 |
| 5am run from Rocky Hollow. David and I ran from RH to Saline then south on 914.
19.75 miles in 2:53:31 or 8:47 mpm
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| Nike Pegasus Miles: 19.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 6am run with the group from Rocky Hollow. temp in the 40's. We ran the Black Hole. Tony pulled me out of my anticipated training pace. 8:05, 7:37, 7:36, 7:22, 7:22, 8:11, 8:02, 8:11, 8:24, 8:51
8:01 mpm or 1:22:06 for 10.25 miles
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| Nike Pegasus Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4am run with David from the Shell Station on 27. 52 degrees. Legs were shot form the weekend runs. 9:04 mpm for 7 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10am trial run in my new Nike Vaper Fly 4% shoes on the treadmill. Nice shoes, but they messed with my right pinky toenail. They seem fast and springy. 10 miles in 76:54
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| Nike Vaper Fly Next Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 5am tempo run with Tony. We ran the black hole. 24 degrees actually felt pretty nice.
7:08, 7:20, 6:30, 7:30, 7:48, 7:55
15. mile wu; 2 mile cd
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| Nike Zoom Streak LT3 (3) Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run at my home. Gordon and David joined me. 41 degrees with light rain. just an easy 7. Kind of sore from yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| 4:45 am run with Tony and David. 40 degrees and raining. David ran the first 5 with me. Tony finished it off. 8:22 mpm average for the full bypass.
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| Nike Pegasus Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6am run with Tony through Ferguson and around the south end of the bypass. 7:55 mpm average
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with gordon and david. 18 degrees. They pushed through a tempo run. I just wanted to get some miles in.
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| Nike Zoom Streak LT3 (2) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5am run from Oak Hill with David and Gordon. 23 degrees. Easy run.
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| Nike Zoom Streak LT3 (3) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 10am run from the KBC between Olivers basketball games.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from the Shell Station on 27. 50 degrees and calm. 8 miles at an 8:22 mpm pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5am run with David from RH. 35 degrees. We ran the hill loop twice. 8 miles overall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 7:30am run with Heidi from my parents house.
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| Nike Zoom Streak LT4 (1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 7am run from my parents before breakfast.
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| Nike Zoom Streak LT4 (1) Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4am run with David. 53 degrees and windy after storms rolled through last night. 8 miles from the Shell Station on 27 at an 8:22 mpm pace.
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| Nike Zoom Streak LT3 (1) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| 5am run with David through the Black Hole. 41 degrees and windy. I think this may have been one of our faster times averaging 8:13 mpm
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| Nike Zoom Streak LT4 (1) Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1808.60 | 139.03 | 164.90 | 4.50 | 2117.03 |
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| Sketchers Meb (2) Miles: 190.45 | Nike Vaper Fly (1) Miles: 491.48 | Nike Zoom Streak LT3 (2) Miles: 206.55 | Nike Zoom Elite Miles: 147.45 | K-Ruuz3 Miles: 156.05 | Nike Zoom Streak LT3 (1) Miles: 150.90 | Nike Zoom Streak LT3 (3) Miles: 146.45 | K-Ruuz4 Miles: 42.00 | Air Jordan (1) Miles: 28.65 | Air Jordan (2) Miles: 29.20 | Air Jordan 88 (1) Miles: 78.30 | Nike Wildhorse Miles: 82.85 | K-Ruuz5 Miles: 83.81 | Nike Pegasus Miles: 186.40 | Nike Vaper Fly Next Miles: 10.00 | Nike Zoom Streak LT4 (1) Miles: 20.70 |
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