Running To Beat Mark

Life Time Run Commitment Day

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Location:

TX,

Member Since:

Apr 04, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

800-2:03  1600-4:49   5k-16:50

8k-28:34   10k- 37:41  15k-1:06.16  Half-1:29.20

Marathon- 3:12:00

Short-Term Running Goals:

Qualify For Boston running Sub 3hour Marathon

Beat Mark's PR's!

1600- 4:57 5k- 17:20  5miles-29:22  10k: 36:27; 15k- 56:12;10miles-60:49;13.1-1:21:45; 26.2-2:59:19 Boston-3:06 

Sub 16 5K ; Sub 4:30 Mile 

Miles:This week: 28.00 Month: 109.50 Year: 529.50
Total Distance
159.00
Race: Life Time Run Commitment Day (3.1 Miles) 00:18:44, Place overall: 3, Place in age division: 1
Total Distance
6.00

WUP 2 miles and dynamic stretching

Race 5k was part of the lead 3 until 2 miles when the winner broke away. Goal was to break 19 which was "too easy" and did not make me push in that last mile

CD 1 mile and warrior sculpt

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Total Distance
3.00

Easy, legs were sore after back to back races

Barbell Strength

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Total Distance
6.00

5k Prediction run: With no watch or technology predict your 5k time closest wins. After at least 10 tries at this I finally won! Rest of run easy with emaurine

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Total Distance
5.00

Total Conditiong Group Fitness Class

WU: 1 mile and dynamic stretching

MS: 1 mi 5:44 and 2 mile tempo in 13:20 (focusing on running relaxed)

CD: 1 mile

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Total Distance
6.00

Power Class FTP Test 228 watts average over 20 minutes (an increase of 11.2%

Run Club 6 miles in the "cold" for Texas (28 degrees with 20+mph wind)

 

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Total Distance
3.00

Easy, Snow in Dallas!

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Total Distance
8.00

"Long" slow run of an hour today. Found some new trails at the park

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Total Distance
5.00

Easy and not fun (not enough fuel and overdressed)

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Total Distance
6.00

WU: 1.25 miles and dynamic stretching

MS: 4 mile tempo or 26:00 whichever comes first. Ended up at 4 miles at exactly 26:00 for the 6:30 pace. Ran at a nearly half mile loop, GPS pacing was all over the place (tree trouble) but effort felt fairly consistent. Very windy day with a certain section of the loop giving the feeling of hitting a wall with so much wind. Overall happy with first tempo work of the "buildup".

CD: 1 mile

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Total Distance
5.00

5 with emaurine at run club beautiful weather for running

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Total Distance
6.00

TCX

WUP: 10 minutes easy 

MS: 30 minutes at 1 min on (5:30ish pace) 1.5 min off  (12 reps)

CD: 10 minutes easy

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Total Distance
4.00

4 easy with run club.

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Total Distance
3.00

another easy day

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Total Distance
10.00

Half Marathon training group long run

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Total Distance
4.00

Easy in between the storms

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Total Distance
6.00

Wu 1.5 Miles easy and dynamic stretching

MS: 3x1mi (5:57, 5:58, 5:48)

CD: 1.5 miles easy

Today was one of those days where it just never felt good and wouldve been easy to skip. Glad I got it in even though the times were a little slower than what I had wanted.

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Total Distance
4.00

Easy with emaurine at run club

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Total Distance
7.00

The plan was 45 minute run with getting 10 one minute sections of mile pace or faster running.

Ran with Mark and hit sub 5 pace on all of them. Downhill section average was in the 4:40s up hill section in the 4:50s 

It was good to have someone to run with tonight. Last week's similar workout paces were around 6 minute miles.

I ended up going over the 45 minute time to go and get my forgotten water bottle which helped get me to 7 miles.

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Total Distance
4.00

easy run club

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Total Distance
2.00

Easy after long day at work

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Total Distance
12.00

Long run with the half marathon training group and emaurine!

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Total Distance
2.00

2 hour bike ride indoor training group

2 mile run outdoors very windy

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Total Distance
4.00

WU: 1 mile Dynamic stretching

MS: 2 mile @ 6 min pace 12:00 on the dot

CD: 1 mile abs stretching

Not what I wanted tonight. Ran out of time before I had to start studying again.

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Total Distance
3.00

3 easy with emaurine. Its been a rather low mileage week of running so far. Studying has taken up a lot of time.

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Total Distance
6.00

TCX

Hill repeats

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Total Distance
4.00

Easy with Run Club

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Total Distance
3.00

easy

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Total Distance
8.00

Paced emaurine in a 5k race 20:25 new pr for her!

 

3 more this afternoon easy

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Total Distance
3.00

3 easy around the neighborhood

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Total Distance
7.00

WUP: 1 mile Dynamic Stretching

MS: 5 mile Tempo at the track Goal 6:30 pace 32:30 Actual 6:32 pace 32:40

CD 1 mi 

 

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Total Distance
4.00

easy at run club with emaurine

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Total Distance
159.00
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