| 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 | | 152.30 | 0.00 | 4.00 | 5.50 | 161.80 |
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| Asics GT-2000 Miles: 31.30 | Asics GT-2k #2 Miles: 127.00 |
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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 |
| I met up with Sara Slattery old friend and fast lady. She has a lifetime track 5k PR of 15:17 (4th in 2008 Olympic Trials) just blazing. She also is a AZ HS running legend who still holds the State Mile and 2 mile record. It was good catching up and chatting about life. We averaged 6:55 pace! I am going to have her come during the fall and speak to my kids about running. Overall, good run!
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| Asics GT-2000 Miles: 9.30 |
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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 miles
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles with the kiddos.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Been feeling my mid-upper back and could barely tolerate walking today. Taking the next couple days off. Need to rest the back!
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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 |
| Decided to test out my back, feeling better so took it easy for the 45 minutes. Will try running another 45-60 minutes this evening. Had first day of State Champs for my team and overall they did good, competed well, responded in critical situations and majority of them ran PR's.
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| Asics GT-2000 Miles: 6.00 |
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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 |
| Nice eas run again this evening, still feel the back. Did some 5x20 second acclerations at the end. The new shoes feel good as always.
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| Asics GT-2k #2 Miles: 4.00 |
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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 |
| Met up with Sara Slattery at Kiwanis for an easy 70 minutes.
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| Asics GT-2k #2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 3.50 | 9.00 |
| Decided that I needed to get on the track and do some work. So did 3x1 mile at 5:04/5:01/5:01 with 3 min active recovery. The 2nd and 3rd mile hurt but felt good to go hard since it has been a couple of weeks since I have worked out. After my last mile rep I did 4x200 meters at 32 seconds with 1 min recovery between them. Overall, positive is my back feels good now.
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| Asics GT-2k #2 Miles: 5.50 |
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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 |
| Easy 5 miles out at night.
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| Asics GT-2k #2 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 |
| Progressive Aerobic run started at 7:12 pace then brought the pace a little quicker each mile. Splits were 7:12/7:02/6:57/6:45/6:32/6:24/6:11/5:55/5:40 (MP for that mile)
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| Asics GT-2k #2 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 |
| Morning and afternoon miles of 3.5 and 4.5 with the afternoon finishing off with 4x35 second hard acclerations.
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| Asics GT-2k #2 Miles: 8.00 |
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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 |
| Easy running
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| Asics GT-2k #2 Miles: 8.00 |
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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 |
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| Asics GT-2k #2 Miles: 8.50 |
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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 |
| Ran in a 160 meter indoor track at Copper Sky Rec facility.
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| Asics GT-2k #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| After end of the year track banquet, stopped by Western Canal for an easy run. After about 4 miles I decided to pick up the pace. Ran miles 4-5 at 5:19 and then jogged a 6:40 mile then mile 6-7 ran 5:08 mile. It really felt good to get my legs turning, and then jogged back the last mile under 7 min pace. I really have no races planned at all. Unfortunately my coaching duties have kept me real busy and racing this whole entire year hasn't been a priority. Hopefully I can find a race to train for so my workouts will have purpose. As of right now and with the heat rising here in AZ I am happy just to run and throw in hard running here and there!
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| Asics GT-2k #2 Miles: 8.00 |
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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 |
| Copper Sky Rec area with Robbie! Pretty windy out but the mile pace was recovery for me. Avg 7:11
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| Asics GT-2k #2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 2.5 up and then did 4 mile lactate threshold off of where I think I am at (85-88% effort). A bit windy out as well, my splits were 5:37/5:30/5:31/5:23 the last quarter of my last mile I picked up do 5 flat pace so that was more VO2 effort. Then I did a cool-down of 2.5 miles back to my house. Overall, just feel like mentally I am not clicking but with the weather change that is probably why....
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| Asics GT-2k #2 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 |
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| Asics GT-2k #2 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 |
| Nice loop around the copa!
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| Asics GT-2k #2 Miles: 12.00 |
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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 |
| Ran from Granada Park, made a left at 40st off the Biltmore canal and went up a gradual mile climb then flipped back. Warm out the last couple miles!
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| Asics GT-2k #2 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 |
| Easy 8 with 4x200meter with full recovery. 36/33/32/31
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| Asics GT-2k #2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 152.30 | 0.00 | 4.00 | 5.50 | 161.80 |
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| Asics GT-2000 Miles: 31.30 | Asics GT-2k #2 Miles: 127.00 |
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