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January 2018

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Location:

Rochester,IL,USA

Member Since:

Aug 10, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon PR - 3:05 (3:06 at Boston)

Completed a dozen marathons and a handful of 50 mile ultras.

Short-Term Running Goals:

Improve consistency and build aerobic base. Pacemaker implant in 2016 for Symptomatic Bradycardia.

Long-Term Running Goals:

Lose about 50-60 lbs. and sub 3 marathon.

Personal:

Married with children, and two fluffy dogs. 

Has not God made foolish the wisdom of the world?  1 Cor. 1:20

Oh give thanks to the Lord, for he is good; for his steadfast love endures forever! Psalm 118:29

Miles:This week: 45.13 Month: 102.95 Year: 1467.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
133.151.501.500.30136.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.004.85

AM - A 4.9 mi. run before lunch on the treadmill. (9:17/mi)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM - Lunch run of 5.5 mi (9:05/mi) with 5 x 2 minute at 8:00/mi mixed in during second half.  Strength day for legs, core, and upper body.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

AM - Before work 5 mi (9:46/mi).

PM - Lunch run 5.1 mi (8:49/mi).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

AM - Treadmill 5.3 mi (9:29/mi).  Hopeful to get outside more often next week.

PM - Treadmill 2.5 miles.  Insulin bonk so had to cut short again.  Did some strength exercises afterward. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM - On the treads again for 5 mi.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

AM - Icy conditions so on the treadmill before work for 6.4 mi.

PM - Lunch 4.5 mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - On the treadmill for 5 mi before work.

PM - Treadmill 5 mi mixing in an incline segment every 5 minutes. (9:00/mi)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.500.500.005.50

PM - Lunch run slow/easy 2 mi, tempo 2 mi, slow/easy 1.5 mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

PM - Lunch run, went slow the first 2 mi (9:30+/mi) then went at my current easy pace for the remainder (9:00/mi).  Mixed in 1 min hill every 5 minutes, and several 1 min pickups near the end.  Felt very good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM - Lunch run, slow first 2 miles then mostly easy pace after with last 5 minutes progressively faster.

PM - Easy 5.5 mi on the mill after work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Very cold but sunny 10 miles (9:40/mi).  Only a couple miles felt decent.  On a positive note, this week is the most I've ran in about 2 years.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

AM - Treadmill 6.3 miles (9:30/mi).

PM - Treadmill 4.4 miles (9:05/mi).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - Treadmill 6 miles before work (9:25/mi).  Started out feeling terrible so took a quick break and resumed run feeling much better.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.001.000.3010.90

AM - Slow and easy 6.4 miles outside before work.  Began cutting calories and keeping a food journal in hopes of losing about 30-40 lbs. 

PM - Aerobic base with 1 mi at Tempo pace and 0.3 mi at Interval pace.

Strength: Bodyweight benchmark test, wiped me out!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Easy but challenging 11 miles (9:20/mi). 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"The Perfect 10" Nike bodyweight only workout for 45 minutes. Very difficult.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Lunch - 5.1 miles on the treadmill (8:49/mi).  Took a couple days off due to feeling ill and out of sorts.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Treadmill run for 45 minutes, mixed in some faster segments. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
133.151.501.500.30136.45
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