| Location: Maricopa,AZ, Member Since: Feb 27, 2014 Gender: Male Goal Type: Local Elite Running Accomplishments: Current Road PR's
5k: 15:04 (Fiesta Bowl 5k)
5 miles: 24:46 (Runners Den 5)
10k: 31:14 (Foothills 10k)
15K: 48:05 (Mountain 2 Fountain)
Half Marathon: 68:00 (Ojai 2 Ocean)
Marathon: (TBD) Short-Term Running Goals: To train consistent and stay healthy while challenging myself with higher mileage a week.
Long-Term Running Goals: PR in road races from 10k up to half marathon. Also just enjoy the sport as long as I can. Personal: I am happily married and hopefully children soon on the way. In addition, I keep busy with coaching HS kids in Cross Country and Track at Mountain View HS in Mesa AZ. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 211.75 | 0.00 | 4.00 | 3.00 | 218.75 |
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| Asics DS Trainer Miles: 44.50 | Asics GT-2000 Miles: 139.25 |
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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 |
| This morning I wanted to get in a nice easy 4-6 miles before my friend finished his half marathon race in Phoenix. I just ran down the canal that headed towards Tempe and then flipped back. My hamstring felt a little tight probably due to the colder weather but was pleased that it felt better towards the last couple miles. After my run I quickly stretched a little then changed my clothes and headed toward the finish. As for my friend he placed 4th overall in the half with a sub 1:10 performance, so was happy for him. I really liked this race even though I didn't race it I definitely want to race this next year.
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| Asics DS Trainer Miles: 5.50 |
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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 |
| I decided to heat my leg before heading out the front door this morning. Which felt the best it has in quite sometime. I can tell that my breathing was laboring going sub 7 minute pace but was glad to get in the longest run I have done in 30 days. Overall, nice cool sunny day out in Az.
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| Asics DS Trainer Miles: 8.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice easy miles between 7:00-7:30 pace, my goal this week is to target 40 for the week and then gradually build from there. My hamstring is feeling good and that is making me really happy!
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| Asics DS Trainer Miles: 6.50 |
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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 |
| I decided after HS practice to stop into Ahwatukee to run South Mountain. Nice six miles averaging at 6:55 pace. At the very end did 4x20 second accelerations to get some turnover going, definitely feel slow right now. LOL
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| Asics DS Trainer Miles: 6.00 |
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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 |
| An easy 2 miles at practice while my kids went longer. Then after practice drove to a nearby canal and ran 6 miles. This run felt good started easy and ended my last 3 miles near 6 flat pace.
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| Asics DS Trainer Miles: 8.00 |
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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 |
| Easy 4 miles in the morning dark. I really dislike the first couple of miles due to still being in zombie mode however felt finally awake the last half of the run.
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| Asics DS Trainer Miles: 4.00 |
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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 |
| Nice easy miles with the team after their first Invite of the season.
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| Asics DS Trainer Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Out and about run in Ahwatukee. Started with a 7:20 first mile and then gradually brought down the pace each and every mile with my last mile at 6:13. Overall, felt pretty good! This route had a good combination of gradual ups and downs on the roads.
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| Asics GT-2000 Miles: 10.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| First run (2) was with the kiddos at practice, just jogged to the local park to give kids a workout. My second run was in Tukee 5.5 mile loop (Roads and Trails)
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| Asics GT-2000 Miles: 7.50 |
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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 |
| Easy 2.5 miles with the team and then later stopped by the Western Canal and ran an additional 5.5 miles with some 4x20 second accelerations at the end. Averaged about 6:47 pace for those miles.
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| Asics GT-2000 Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was a half day at school, so quickly drove to nearby park and headed out for a nice neighborhood jaunt of 5 miles. Then headed back to the school for our Dual meet against our rival HS.
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| Asics GT-2000 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 |
| A.M. Nice morning run of 5 miles. (Just went by time but I am sure I had at least 5 miles) Hoping to get in a little P.M. running today as well.
P.M. Easy 4 miles with the team
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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 |
| Easy miles after work and coaching! Also did some accelerations at the end to get my legs going. Time to head to the Bay area tomorrow to visit family!
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| Asics GT-2000 Miles: 4.00 |
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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 |
| Nice 11 miles in Dublin Ca, ran first 5 at around 7 minute pace and then decided to test a harder effort for 2 miles. Ran the 2 miles in 10:30 and then ran last 4 mile at around 6:30 average. It feels good to get after it a little. Definitely can tell that I did have a rough month of Feb due to the 2 miles feeling somewhat hard. However, I will get my fitness back soon.
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| Asics GT-2000 Miles: 11.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran an easy 4 with my Dad, and then did an additional 4.5 on my own through Marschall Creek.
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| Asics GT-2000 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 3.00 | 9.75 |
| Met up with a few buddies, Kevin, Alan and Trevino at the Canal up in North Phoenix. warm up was 3.5 miles down the Bridal Path, then we started our mile reps on the canal. My plan was just to try and run 5:15-20 pace with our decided 2.5 min jog recovery. Our first mile was 5:19, then second one was at 5:08, and my last one was 5:06. I definitely felt the last one, but it was nice to have people to run with it which made it a lot easier. Couple of the other guys did one more but decided to call it quits since I wanted to finish strong and not go backwards on the 4th rep. Then we did a couple miles cool down down the bridal path again.
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| Asics GT-2000 Miles: 9.75 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles with the team today!
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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 |
| Nice weather this morning and enjoying my week off from work. Averaged 6:45 pace for this run.
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| Asics GT-2000 Miles: 12.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran with my team for their warmup before their track workout today. Then after practice ran 5.5 miles on the canal solo.
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| Asics GT-2000 Miles: 5.50 |
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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 |
| Nice early evening running a long the agricultural fields near my community. Averaged 6:45 pace for these miles and finished with a 6:05/6:07.
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| Asics GT-2000 Miles: 9.00 |
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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 |
| Nice miles this evening however, probably should have backed off on some of the food I had prior to this run.
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| Asics GT-2000 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 |
| Dust storm was in my area and didn't want to deal with allergies during the run. So hopped on a treadmill at my gym I use a few times a year. Just set the pace to 6:58 per mile and just tried to enjoy it. I am not a big fan of Dreadmill running.
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| Asics GT-2000 Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| First run at practice an easy 4 miles then a few hours later did a workout of 1.5 up and then 4x1mile at Threshold pace splits: 5:37/5:31/5:29/5:25 with 1 min jog recovery and then .7 cooldown.
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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 |
| Quick run during my break between my last class for the day and then heading to our Peoria Invite.
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| Asics GT-2000 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 |
| Easy night miles after a long day at a track meet.
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| Asics GT-2000 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Windy run out today in the Copa. But always feels good to run without dealing with a long day at work.
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| Asics GT-2000 Miles: 13.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Late evening run tonight! Surprisingly felt really good and that I am getting stronger by the week. This is going on my 5th week of running and for the next month my goal is just to stay above 50 miles a week and target one workout while keeping my long run above 12 miles. Once my track season is over then I will start raising the miles. As for a race, I am looking on Getsetaz.com to hopefully find one for this month that fits with my hectic coaching/practice schedule.
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| Asics GT-2000 Miles: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 211.75 | 0.00 | 4.00 | 3.00 | 218.75 |
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| Asics DS Trainer Miles: 44.50 | Asics GT-2000 Miles: 139.25 |
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