| Member Since: May 09, 2007 Gender: Male Goal Type: World Class |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 754.75 | 0.00 | 13.10 | 0.25 | 768.10 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| big loop and golf course, last 2.55 avg 6:58, overall probably 7:10, maybe a little faster |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 52:51 at north boundary trail, legs felt lousy, just below my left knee was hurting |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 1mi w/u, 4x[5min tempo 3min easy], 1.25 c/d breathing felt horrible, 6:22, 6:22, 6:43, 6:23 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| ran at night on the roads at the battlefield, avg 7:05 pace, don't remember time |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy recovery run on trails at battlefield with Will, ran 7:50's |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| ran on trails on lookout mountain by Craven's house, pretty hilly, 1:26:18 avg pace 7:11, goal is 60 miles this week |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| at park untimed |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| at park untimed |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
|
1.5 w/u, 3 mile tempo in 18:45 (6:04, 6:19, 6:22), 3.5 c/d (streak xc's)
went out too fast, should have gone out 6:20-30, felt pretty good but need more threshold work, felt good on c/d |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
ran big loop at park then golf course then roads in pouring rain/wind/lightning,
legs felt good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| big loop, 6x100m hills by cabins, 3.5 easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 66min run at frozen head (so probably more than 8.25), took it really easy, my butt was sore from those hill repeats yesterday |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| ran 7 laps at victor ashe + 1/2 lap around asphault trail, 75mins so i guess around 10.25 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| big loop (33:40), to cabins then swimming pool, 6x100m strides, 3min c/d |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 steady @ 6:55-7 pace at park, felt good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
|
1 up, 5x1k w/ 1 min standing rest (3:50, :52, :45, :47 :47) (streak xc's), 2 down
felt really good, the repeats felt pretty easy, started to feel it a little bit on the last one but it wasn't too bad |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| recovery, very slow at park, bottom right foot arch felt a little sore towards end of run |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| big loop (32:54), 8x100m hills by cabins, 2 easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| ran from house to trails on lookout mtn and back, 7:30/mi avg |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
11mi in 1:18:42 (7:08 pace) on trails at battlefield, legs felt good, ran last mile in around 6:30 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
around 7:10 pace at park, 6x100m strides also |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
ran 6 easy at the park |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
|
ran at North Boundry trail in Oak Ridge
1.5 up 4 mile tempo @ 6:34 6x100m strides 2.5 down
tempo went slower than expected but i was running on some gnarly hills the whole way, all my other tempo runs have been on the track and i dont get to run on hilly terrain much so this kicked my ass. it was much harder than my previous tempo's, but my legs felt really good, i think today i would have run at least sub 6:25 pace if it was on a flatter surface. ok im done making excuses |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
right side of my right foot was hurting, it started to hurt last night and was bothering me some while walking at school today so i decided to be careful and take it easy
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| first day back running. foot felt fine, but knees were killing me |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| knees felt a lot better than yesterday but still pretty bad, foot still hurts a little when walking but not running |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
ran at martin, knees felt a little better and foot still hurts a little but not while running |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| at battlefield, felt pretty good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
|
40mins at battlefield (so i guess 5.5) felt good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| knees hurt, foot still hurts while walking |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| big loop at park, 4x100m strides, few mins on golf course |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 3.00 | 0.25 | 6.00 |
| 1 mi w/u 3mi tempo (18:49) 4x200 w/ 200 jog 37, 38, 36, 36 1 mi down
the tempo and 200's felt a lot harder than they should have due to some gnarly winds. i also think that the tempo was faster than 18:49 because my coach had me at 12:24 for 2mi and i swear i heard him say 93,95,95,93 for my 400 splits on the last mile
__________________
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
|
6.75 recovery around 7:30 pace on blue trail at park
FIRST DAY IN NEW DS TRAINER 12'S |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
at martin
1 mi w/u 4 x alternating miles (6:32, 7:16, 6:28, 7:10)
felt really easy, i can tell im starting to get in good shape (well for me at least) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy ran at vic ashe |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| started out good running 6:55-7 pace for a few miles then i just slowly started losing energy and felt like crap in the end. it was supposed to be 9 miles |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| felt fine for 2 miles then stopped to tie my shoe, when i stood up and started running again i felt pain in the ligament that connects my lower hamstring and calf, kinda behind the knee |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| 1 up 4 mi in 25 flat .5 down
i was supposed to do 4x200 after the LT run then 2 mi cd, but after i finished my run the right side of my right knee was hurting like a bitch. it feels better now though.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| at park, felt good, knee pain went away |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
1mi w/u
8x400 @ date 2mi pace w/ 200 jog rest, don't remember splits but avg was probably 80-81
2mi c/d
wore my Nike Milers and they trashed my calves by the 5th repeat |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| very slow and easy at park, calves are still really sore |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| ran from house to park, big loop, and back, didn't feel great |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy at park |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
1 up 6x800 at threshold pace 3:06-3:10 w/ 100m jog 2 down
felt like poop |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
ran very slow at park, legs tired |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| ran 72 mins at haw ridge, took it pretty easy 7:30-8 pace, felt pretty good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ran big loop at park. 1st mile easy then 3.75 hard tempo effort, about .5 cd |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| ran at big south fork on grand gap loop, took it fairly easy, felt great |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ran from house to park, big loop, back to house, 1 more mile on the roads |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
ran big loop then home, those last few miles my legs felt horrible
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 up 4x100 strides 5,4,3,2,1,:30 fartlek (each segment with equal rest) 4x100 strides 2 down |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy at park |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
8 AM-4
4 PM-6
(no school) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM : 1 up 16x200 @ 34-37 (avg was probably 35.5) the rest went: 90 sec, 75, 60, 45,30,15 then repeat and keep doing this until you fall off pace which is 37 2 down
PM: 5 easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| decided to take the day off (well almost), my left hamstring and quad are sore |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
1 up
5:00 hard/ 5:00 easy fartlek for 1 hour
1 down
ran on roads, only averaged 7:20 pace, outside of right knee hurts |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy at park, knee still hurts a little |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM-2
PM-3 easy, 4x100 strides, 2 easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| pretty easy/short day
1 up 3x1200 @ 15 sec faster than tempo pace 4:28, 4:33, 4:27 1 down |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran at cherokee blvd in knoxville. 2 miles around 7:10-15 pace then 4 at 6:40-45 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| big loop, 4x100m strides, 1st meet tommorow G.P.S. All-comers |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
1.5 warmup
1600 race-5:10
4 cooldown |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 1.25 warmup 3200- 11:06 (5:31,5:35) 4 cooldown at sub 7 pace
i have no doubt i can run sub 10:55 right now, but i just need to pace myself better. that cooldown was probably the easiest 4 miles i've ever done at under 7 min pace. i was just cruising without any discomfort or tiredness from my race. i think in my next 3200 i'll try going out at 5:20 then just hang on as best i can for that 2nd mile. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
2 up 9x300 w/ 1:00 rest (58,56,56,57,57,56,58,56,50) 2.5 down
pretty easy workout |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy on roads |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| open range loop, felt not so good, not so bad |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
3 & strides
meet tomorrow
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
1 up
3200- 11:20 (5:28, 5:50 i think)
1 down
800 up
1600 - 5:15
2 down
felt like crap, i think im going faster when im actually going slower, i need to do more race pace intervals
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran 2 on treadmill at the Rush then 4 at the battlefield ~30 min later |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
5.75 @ 6:42 then 1.25, was gonna do the full 7 but had to slow down due to upset stomach. ran at 9:00 in FL, very nice run, felt good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 hr easy on florida trail |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
A.M.-8 easy on florida trail
P.M.-4 easy, 10x100m strides (100m jog rest), 1mi cd |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| legs tired and didn't have time for a long run (driving back from FL) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy & 4x100m strides, meet tommorow |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
worst race day to date
1 w/u
3200-11:42
2 c/d
800-2:31
1 c/d
very windy and felt absolutely horrible on the warmup and races |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy/hilly on north ridge trail |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
1 up
2x[2x400] w/ 3 min rest 74,74,74,69
1 down
weird workout....felt good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
1 up 4 @ 6:17 (25:10) 4x100 strides 1 down
ran this w/o last time in 25 flat and it felt easier then, but i did have a race and a few 400's yesterday so maybe that's why it was more difficult |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 30 min easy, felt like crap |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 hour running so maybe more than 8, moderate 35min then fairly hard last 25, felt decent |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
1 up
5x600 w/ 200jog+1:30 rest (1:58,1:54,1:52,1:52,1:50)
2 down
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
1 up 8x200 (200 hard, 200 float) 1.5 down
42,42,37-39 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy and strides, meet tommorow |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
meet canceled
6 mi w/ middle 4 @ 6:50 pace at catoosa, didn't feel so good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
1 up
2x2mile w/ 200m rest (12:59,12:34)
1 down
felt good/easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
1 hour easy on north boundary trail |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
|
10min w/u
7 @ ~6:32 (4.5 @ 6:37, 2.5 @ 6:22) Streak XCs
10 min c/d
had to stop for ~1min after 4.5 miles but felt good on last 2.5 until last half mile--it was tough |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
3 & strides, meet tomorrow
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
|
1 up
3200-11:30 (5:23/6:07)
.5
just keep getting worse.... |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| left calf is still sore, been like this for 2 weeks, took it easy today and felt good |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy at park |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
1.5 up
800 race-2:18
2.5 down
felt easy/relaxed, need to get out faster on first lap though |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
easy, meet tomorrow
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 15 min up
2 mile-11:22 (vol classic)
10min down
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
45 minutes in knox on greenways by UT
ran 4th mile in 5:50 for no reason |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| on roads, did not time |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
1 up
2[5x200] w/ 200m rest, 400 btw set, 39,36,36,36,36--36,34,34,35,34
3x100 strides
1 down |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| moderate |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| legs felt bad |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| legs still weak |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| legs still feeling bad |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
1 easy then 5 steady 6x100 strides |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
1 up 1500m TT (solo)-4:47 68,78,80,60(300) went out wayyyy to fast 800m jog 200m - 27.8 2 down
biked 10 miles a few hours later
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1 up 50 hard/50 float x3 laps 2 down |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M.- 4 easy P.M.- 1 up, 2 laps stride curve jog straights, 800m cd |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1 up 4x800 split 2:21 very windy and very sore .5 easy 800 open 2:24 .... .5 cd |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy, very sore, especially calves |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off, sore |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 1 up 800 of stride straights, jog curves 1 down felt good, sub secs tomorrow
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 1 up 3200 sub sectionals-10:58 3rd felt easy 1.5 down
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First day of summer training. Ran with TJ and Gary around the big loop at state park. Then ran with TJ to end of cabins and back on the road. Took it easy around 7:30 pace. Felt good. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran for 45 minutes. Ran from house to HES (1mi) in 6:59 which was way
to fast (wanted to run 7:20-30 pace) then proceeded to run 5:00 then
5:09 for the 1st and 2nd laps around school (if that is indeed .75mi
then i was going way way too fast. Ran from HES on to Deep Draw (this
is when i started hurting) until the steep downhill section, then from
there back home.
I started out way to fast for what was supposed
to be an easy run. Also, my legs, especially my quads, were feeling
pretty sore from the bike ride earlier today.
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran big loop at park in 31:47, then ran 14 mins out and back on golf course (pretty hilly ~2 miles) Started out as an easy run but turned into a more steady effort because i took my watch, i reached the bridge in 6:49. It felt pretty easy while i was on the trail but once i got on the golf course i could feel fatigue in my legs. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Ran the outer loop at Haw Ridge in Oak Ridge, then ran on road up to
Old Edgemore road parking area. Legs felt a little tired from
yesterday, but felt better towards the end. I tried to pick up the pace
the last 15 minutes but I started running too hard too quickly and only
managed 10mins then did 5mins easy.
Worked out at the Rush afterwards 62 mins total running |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Just ran the big loop at the park. Legs were pretty sore from workout at the gym, especially hamstrings. they loosened up as the run progressed though. felt good other than the soreness. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran to homestead (1mi) in 7:10 then 2 loops around the school (5:25,5:20) then ran on Deep Draw until the top of the steep downhill (1.69mi in 11:50 or 7:00 pace) then turned around and ran home. Picked up the pace on the way back and ran 13:48 (6:34 pace for 2.1mi). My breathing was fine but my quads and hamstrings still felt pretty tight from the weight workout a few days ago. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
AM-34 mins ran 17 out and back very slow (~8:30 pace) from granny jane's house
PM-52:25 ran from granny jane's house to 209 then to main highway (28:15 ~7:30 pace) then back (24:10 6:48 pace). on the way out i almost took a wrong turn which added .22.
4x20 sec strides after
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 754.75 | 0.00 | 13.10 | 0.25 | 768.10 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|