| Location: San Antonio,TX,USA Member Since: Feb 26, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 2008 Ragnar Relay Del Sol, 1st Public Service Male Team, Marathon PR 2:58:39, PR Half Marathon 1:25:47, 10K PR 40:04, PR 5K 17:26 PR mile 4:57 Lots of races all over the world! Short-Term Running Goals: 1. Qualify for Boston 2. Complete the Run for the Red in under 3:00 3. Run a 1:20 Half Marathon 4. Run a 2:49:59 or better at the Ridge to Bridge Marathon, Jonas Springs, NC on Oct 22, 2011. Run RocknRoll San Antonio Marathon Nov 13, 2011. Long-Term Running Goals: 1. Run hard, have fun, improve myself and help improve others.
2. Get faster and stay healthy! Personal: Married with 3 children, 1 dog and 1 snake. Living in San Antonio, TX. Active Air Force Reserve Instructor. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 331.94 | 86.35 | 418.29 |
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| Night Sleep Time: 288.50 | Nap Time: 3.75 | Total Sleep Time: 292.25 | |
| | Race: |
Run for Freedom (3.1 Miles) 00:20:10, Place overall: 22, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 1.00 | 3.10 | 4.10 |
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Lackland AFB, Run for Freedom 5K Great run, 22nd Overall out of 2200, 3rd in Male 30-34 Age Group. The rest of my running group went 5/6 on awards, as we all had a great day! Ran with Brian from the Center For Intrepid on only his 3rd run with his prosthetic leg. It was awesome!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.34 | 0.00 | 8.34 |
| Nice Monday morning run with the Lackland Running Group. 8.34 miles around 8:20 pace overall. Nice and comfy, conversational pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 1.25 | 2.25 |
| Running Enhancement Workout: 5 Participants 15 minutes of 200m at 90% 100m walking break. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.27 | 0.00 | 4.27 |
| Nice and easy 4.27 miles with the Lackland Running Group, stomach not feeling too great. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.45 | 1.00 | 2.45 |
| Slept about 6 hours. Easy run to track .4 miles Coached Running Enhancement Class, .25mi warm up, dynamic stretching, 20 Pushups, 20 Situps, 4x400m, 90 sec rest, .5mi cooldown Easy run home .3 miles Had myself and 3 runners this AM. I ran 1:18, 1:19, 1:18, 1:18 on my 400's. Felt pretty good. My Running Enhancement Class is designed to help individuals with the Air Force Physical Fitness Test which is only 1.5 Miles of running. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.33 | 0.00 | 5.33 |
| Easy 5.33 with the Lackland Running Group (LRG). Not many runners out today since tomorrow is a local Half Marathon and Relay, but we did have a new runner, which is always good to see. |
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
| Took the weekend off from running, mostly. Went and saw some friends from LRG finish a Half Marathon. Good Father's Day yesterday, back to running today. 6.35mi @ 8:22 nice and easy, conversing with a few other runners the whole way. Had some minor ankle pain on Sat and Sun, didn't feel it much when running today, hopefully it's a non-issue. |
| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| I had enough interest to start a second Track workout, I now offer 0515 and 0615 .35mi to track 0515- Me, Joe and Trevor .5mi warmup Dynamic warmup, high knees, butt kickers, walking lunges, high skips 5 Burpees, 20 Sit ups 6x 400m at 1:23 x3, 1:22, 1:21, 1:23 90 Sec Rests .5mi cooldown 0615- Me, Mackey and DLG .25 Warmup Dynamic warmup, high knees, butt kickers, walking lunges, high skips 20 pushups, 20 Sit ups 2X 100m, 50m walking rest, 200m, 200m jogging rest, 400m, 90 sec rest .25 cooldown .35 home Total of 5.01 on the GPS watch |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Thunderstorms, canx run and did homework. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.00 | 5.25 |
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Warmup to Track 0515 Me, Joe and Trevor 800 WU, Dynamic WU, 5 Burpees, 20 Situps Yasso 800's Week 1, 4 x 800 2 min rest. 2:58, 2:57, 2:56, 2:57. A little slower than my goal of 2:45's to 2:50's. 800 CD 0615 Me, Mackey, Becky and DLG 400 WU, Dynamic WU, 20 pushups, 20 situps 800, 2 min rest, 400, 1 min rest, 200, 100 jogging rest, 100 400 CD Cooldown back home. Overall, felt pretty good, left quad was tight and sore, but had little effect on running.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
| Nice run this morning with LRG. 5 Runners out today. Finally did a route (or part thereof) that I've been wanting to run. Hit some of the bigger hills on Lackland. They will definitely make for some good hill, long runs as I get deeper into my marathon training. 7.2 total miles, pretty slow pace. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.00 | 5.25 |
| 5 Mile Tempo Run 1 Mi WU @ 7:40, Tempo Miles 6:33, 6:35, 6:51 1 Mi CD @7:58, extra .25 mi to get home. Felt pretty good, but was getting warm and tired on mile 4. Additionally it was slightly uphill and direct into the wind, but the main reason for decrease was fatigue. Overall I'm happy with it and continuing with my training aiming to break 2:50 in Oct. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| LRG 7 people today. Ran together for first mile, then 4 of us stayed mostly together for the last 6 miles. I felt really good and had one short burst down to sub 7 to catch up after checking on a runner. Mostly stayed between 8:30 and 9:10 for the other miles. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.55 | 3.25 | 5.80 |
| ran to track 0515 800 WU Dynamic WU, Burpees and Situps Me plus 2 200Fast, 200 Easy, 400 F, 1 min rest 800, 2 min rest, 1200 3 min, 1600 0615 400 CD/WU (515 runners did 800) Me plus 4 Dynamic WU, 20/20 PU SU 5x 200Fast, 200 EZ 400 CD Jogged home Felt pretty good, a little tired on 615 workout, but was pretty consistent for long workout. Times a little slower than I'd like, but still strong and steady so no complaints. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.10 | 0.00 | 3.10 |
| Hill repeats with LRG. Warm up was a bit short, before repeats need to do longer first. Good hill to run, but busy traffic area. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 3.75 | 6.00 |
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0515 Run to Track Me plus 1
800 WU, Dynamic WU, 5 Burpees 20 Situps
Yasso 800's x 5 2:58, 2:57, 2:55, 2:55, 2:55 : 2 Minute Rests
800 CD
0615 Me plus 3
400 WU, Dynamic WU, 20 PU 20 SU
5 x 400 1:24, 1:24, 1:22, 1:22, 1:16
400 CD
Run home 6.0 Total Miles
Felt GREAT today, should have pushed more earlier. Overall really good workouts. Have had a blister on right pinky toe all week, has been mildyl painful but not hindering.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.02 | 0.00 | 10.02 |
| Zonked out last night! Had a rough finish to the work day yesterday and have to work a few hours today now instead of having a 4 day weekend. Met with Joe from LRG everyone else took the day off since we have an extra day off. Joe wanted to run his first 7 miler, his previous high mileage was just over 6. I ran with him for the first 8.5 miles, I got in about .75 extra while he took a bathroom break. He felt really good and went for a total of 8 miles. He's not on here, but great job Joe! I got in my last mile and half on my own and felt pretty good. We had minimal wind this AM which is highly unusual here. Hope its the calm before the storm! Texas desperately needs some rain. Overall I felt really comfortable. The pace was much slower than my norm (about 10 min miles) but my last mile and a half were down to mid 8's to high 7's. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Freedom Day 4-Miler (4 Miles) 00:26:16, Place overall: 32, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 2.61 | 4.00 | 6.61 |
| Good race, nicely run except the lack of porta-potties. Lots of "Clock Blockers" at the start of the race. Not that I like to start fast, but I like to settle in early. Crowded group with a bunch that should have been further back. Once out of the jumble, I set in a bit fast, but wanted to see if I could maintain. First mile in 6:06, then dropped to a 6:15 pace for a half mile, then the hills began. Slowed a bit at this point and the course got hilly. Settled in and felt just fine, slowly picking guys off until the final hill. Last climb I did get passed by 1 or 2. Overall, I am very happy with this. Worked my butt off last week and did not plan on doing this race, but decided to last minute. If I tapered and trained for this, I know I could have run faster. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.05 | 3.00 | 7.05 |
| Great workout! Ran to track 0515 Me plus 2 WU 800, 5 Burpees, 20 SU, Dynamic Stretching 400 Fast, 400 EZ, 800F, 400EZ 1200F 3 min rest then repeated, 4F, 4E, 8F, 4E, 12F Rest Lap Times--1:20, 2:57, 4:41 2nd set- 1:22, 2:59, 4:43 a little slower, but felt pretty good, guessing it was yesterdays race setting in. CD 800 0615, No one! First time with no runners at 615! Booo, hoping it was just from the holiday weekend, I know one of the runners was at the DR for a foot issue. Ran 1 extra mile, nice and easy. Ran home. |
| Night Sleep Time: 5.25 | Nap Time: 1.25 | Total Sleep Time: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 8.61 | 0.00 | 8.61 |
| Didn't sleep well last night, dog got up a lot. Nice run with 5 other LRG Runners, ran mostly with Mark though. Some hills, nice quiet loop to start, finished in a busy part of base. Nice run and felt really good. Nice and comfortable, conversational pace. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| Ran to track, WU 800, DS, 20/20 PU, SU Did Yasso 800's. 6 x 800 with 2 min rest. 2:57, 2:59, 2:59, 2:55, 2:59, 2:58 Cool Down 800 400WU DS 1 mile easy with Al Ran home |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.12 | 0.00 | 6.12 |
| Nice easy run this morning with LRG. 4 people out running today. Easy, comfortable pace to stay together. About 10 min Miles. 6.12 Miles |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.29 | 0.00 | 6.29 |
| Nice easy/moderate paced run. 6.29 On my own. A few decent hills, felt a little challenging but thats expected as I hit 40 miles in a week for the first time in a while. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.21 | 0.00 | 12.21 |
| Long run for the week, off to a good start. Shooting for 45 miles this week. Ran with 4 others from LRG for about half, then down to 3 of us, then two for the last mile or so. Did 11.21 initially, then took the dog for a mile run after a bathroom break at home. Ran by my wife this morning, which was really nice to see. She ran about a mile and a half on her own. :D Off to Six Flags to have some fun in a bit. It's easy being a Dad when you're a big kid :D |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.25 | 6.25 |
| 0515 me plus 3, WU, DS, Burpees, SU 4 x 1200, 3 min rest 800 CD/WU 5 x 200 F, 200 E w/ 1. 400 CD jog home Felt pretty good this AM, still battling some blisters. Did a lot yesterday and wore my vibrams too long at 6 flags and while helping move some stuff. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| 1 mile warm up, 5 hill repeats on the big hill heading to Lackland from Kelly Field., .75 cooldown. Felt pretty good, but it was busy with cars this AM. Found out my wife is pregnant last night :D |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.25 | 5.25 |
| I felt slow! Me plus 2. Ran to track, WU 7x800 (2 min rest) all 3:00-3:05, mostly :02's CD Ran home No one showed for 615 workout :( |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
| Took a few days off cause my buddy was in town. Back at it this AM. 6.2 easy miles with LRG, me and 2 others, plus met with one when we finished. Felt ok but tummy was a bit too full. Too much Big Lou's pizza yesterday! |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.10 | 2.00 | 3.10 |
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WU, 2x1600 (5:59, 6:01) CD
Felt pretty good, wanted to do more, but taking a built in easy week. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 0.00 | 6.75 |
| Nice and easy 5 miles followed by some sprint intervals, 30 second pick ups with 1 minute rest, then a cooldown. Felt pretty good and fast on those pickups. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 2.00 | 3.00 |
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I wanna go fast! And I did good this morning. Shorter week and I am feeling pretty good. Today was Yasso 800's, backed down to 4. I ran my fastest ones in a while. 2:52, 2:51, 2:50, 2:53. This is much better than my high 2:50's and low 3:00's. Feeling light and nimble. Would still like to bring them down more, maybe next drop down? Gonna build back up to 7 and drop to 4 again.
Had 3 others with me this AM, noone at 615. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| Felt sluggish today. Stomach wasn't that great either. Nice run, ran the potential 6 Bridge race course. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.30 | 5.00 | 7.30 |
| Finally got some extra sleep. Made my Tempo Run challenging on purpose and it was just that. Hit 3 or 4 good climbs and it definitely slowed me down. Ran only 1 mile sub 7 and the rest were 7:15-7:30. For these climbs I guess it's not too bad, but maybe should tone it down a little for my next tempo run. 1 Mile warm up, 5 miles hilly tempo (maybe Tempill or Temphell or Hillempo) 1.3 mile cooldown. Overall felt ok, but wanted to be faster and feel better. |
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.31 | 0.00 | 5.31 |
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Run with LRG, 5 others out this AM. Not too hot or humid this AM. Felt good, but thinking I need to start speeding up on my runs, not so much for training speed, but for plussing up my mileage.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.56 | 3.50 | 6.06 |
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Good runs this AM. 1 at 515 with me for 400, 800, 1600, 800, 400
0615 with 2. 100, 200, 400, 400, 200, 100 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 0.00 | 6.75 |
| Nice run with LRG, slow and steady, picked up at the end when by myself. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.90 | 2.50 | 4.40 |
| Ran to track, me plus 2, WD, DS Yasso 800's x 5 2:-- 57, 55, 55, 57, 57 CD and run home. Overall felt good, but a little tight. Thinking of switching Yasso 8's to Tuesdays. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 Miles, long run for the week. It's been a bit too long but I'm back on track. Felt ok, but carried a water bottle in my hand for the first time, and I think the positioning made my upper back hurt. Paced out at 8:17 overall. First couple miles were about 10min/mi talking with newer runners from our group. It was nice to see some new faces. Had 7 runners out there. Ran with Greg, a nice guy and ultra runner. It got rainy for the last 8-10 miles, I was drenched and felt sluggish for the last 4, but not too bad. Maintained a pace of 7:48-8:15 for the entire run after the first 2 miles. FInished around 8:08 down to 7:58. Had more in me but it was time to be done. |
| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
| running some errands, went to shopette with my 6yo girl there and back. Went to get haircut, jogged there, walked back. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.36 | 0.00 | 7.36 |
| LRG looking strong, had 8 runners today. Ran with big group for all but last mile or mile and a half. Felt really good. no pains. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.50 | 6.00 |
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Jog to track, me plus 3.
WU, DS, 20/20 PU/SU
400 H, 400EZ, 800, 400, 1200,400,1600
Pretty decent day, felt alright, a little knee pain on the right outside knee.
Ran a little more and then went home, ran more with the dog. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.05 | 0.00 | 8.05 |
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Ran 8.05 with LRG, 7 runners out today. Very consistent group. Threw up in my mouth a little bit at the start, but felt pretty good the rest of the way. That was weird.
Finished strong and feeling really good, wish I had time to run further today. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 2.28 | 3.00 | 5.28 |
| Felt decent this AM, but it was hot out! All sub 3:00 6 x 800 for my Yasso 8's. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.26 | 0.00 | 6.26 |
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3 from LRG counting me. Ran 6.26, about first 2 miles or so with the other 2 then on my own. Not bad, but legs are feeling heavy!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Went out for an 8 mile tempo but it was still 95 degrees at 7:40 when i started. I normally run at 515 AM. 78-79 degree starts. Big climb in the mile warm up, but then cruised slowly down and over some smaller rollers for 3 miles at temp pace or a little better. 6:53-6:58 was too hot and dropped my shirt at mile 2.5ish. grabbed a drink and bathroom break at 4.15 decided to chill it down and hit some hills in lieu of finishing at tempo pace. My stomach went sour around 6 and at 6.5 found a bathroom just in time....JUST! wasn't feeling great and headed back in, finished at 7 miles. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.38 | 0.00 | 7.38 |
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Nice run with LRG, tried a couple of newer areas we discovered. Nice.
7.38 total. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.80 | 3.00 | 6.80 |
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16, 12, 8, 4
5x 100ez, 100, hard, 100 ez 100 hard
.5 w/ dog |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Overslept my alarm! Didnt sleep well and woke up late. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.13 | 3.50 | 6.63 |
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7 x 800, Yassos
5 more laps with 1 guy at 615
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.59 | 0.00 | 7.59 |
| Sad day, found out one of the Navy Seals that died in the MH47 let weekend was one of my running partners in Djibouti on a deployment. Great runner, great guy and I'm sure he is missed dearly by his close friends, family and co-workers. My run was decent this morning, I had not heard the bad news yet. It will be my motivation tomorrow as I run my 16 miler. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| 16 Miles with LRG, 5 Runners today. Stayed with the faster 2 some of the group for the majority of the run, on the hills if I pulled away, I would loop around a side street at the top and rejoin them. It was nice to be out with others. Around mile 11 it was mostly downhill back and I picked up my pace some. I ended up running the last 4 or 5 sub-8, mostly around 7:30. I did get tired and thirsty for the last 1.5 miles. Still kept it under 8's. For nutrition, I had 2-10oz bottles with a sports drink packet split between them. These were in my new waist pack, it did a lot of twisting on me, but otherwise was ok. Took 2 shot blocks around mile 11. Felt much better than the end of my 14'er two weeks ago. Nutrition has been really good lately. Last night was 12 oz of teriyaki grilled salmon and mixed veggies. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.28 | 2.50 | 4.78 |
| 10 x 4oo 1:20-1:24 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.22 | 0.00 | 7.22 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.90 | 4.00 | 6.90 |
| Yasso 800s x 8. All from 2:57-3:01 Felt like legs were heavy and i was heavy and slow. then ran some more with another guy, 100, 200, 400, 200, 100 with active rest of equal distance, not a fast pace for me. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.22 | 0.00 | 6.22 |
| nice easy run, good talk about nutrition and hear rate monitors v. digitized equip and calorie burn. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.60 | 0.00 | 13.60 |
| Nice run with a decent sized pack of runners for LRG, 7. Not too hilly but a beautiful run for such an urban area. Really comfortable and casual conversational pace. Ran 13.6 total, was aiming for 12, but had to find our way back. It was kinda neat, we ran the majority of a 5K/10K course for a race that was about to start in the middle of our run, totally random. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| Easy morning, easier week with my Fitness Assessment for work on Friday and 18 on Saturday ahead of me. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.04 | 2.00 | 4.04 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.88 | 0.00 | 3.88 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.80 | 0.00 | 1.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 1.50 | 2.50 |
| Ran my Air Force PT Test today. 1.5 miles in 8:50 Not bad since I have been working on Marathon speed, not short distance. Was aiming for 8:59 and accidently ran faster :) I felt really good and could hold that pace for a 5K at least. I also did my push-ups and situps. 42 and 53 respectfully. I missed max points on situps by 1 situp!! :( Missed pushups by 15, but did not expect any better. Overall I'm pleased with my score of 98.1 but have a goal of a 100 from here on out. Pushups are my weakness and need a little more speed on situps, fatigue is not the issue. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.06 | 0.00 | 5.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.89 | 3.00 | 5.89 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.01 | 0.00 | 8.01 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.15 | 3.00 | 6.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 18.10 | 0.00 | 18.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 3.00 | 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.37 | 0.00 | 4.37 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 331.94 | 86.35 | 418.29 |
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| Night Sleep Time: 288.50 | Nap Time: 3.75 | Total Sleep Time: 292.25 | |
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