| Location: Burlingame,Ca, Member Since: Aug 17, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: finished 6 full marathons P.R. Ogden 3:41:16 finished 8 half marathons P.R. Big Sur 1:42:30 some other fun trail and road crap too Short-Term Running Goals: more running, beat oreo and gdoc... Long-Term Running Goals: health and happiness, milk and cookies Favorite Blogs: |
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| | Running Miles | Swimming Yards | Bike Miles | | 736.22 | 0.00 | 341.35 |
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| Asics Gel Kyano 14 Red Miles: 128.30 | Asics Kyano 15 Red Miles: 524.18 | Salomon 3D Ultra Miles: 31.32 | Asics Kyano 15 Orange Miles: 37.84 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| treadmill at the gym. I am a rat in heaven. |
| Asics Gel Kyano 14 Red Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.51 | 0.00 | 0.00 |
| ouch, the cold, the cold eats at my will. avg, 8:31. Been slacking lately. Oh the Christmas food was good. My senses have been aptly dulled. |
| Asics Gel Kyano 14 Red Miles: 11.51 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Almost forgot to enter this one. 45 mins on the dreadmill machine. |
| Asics Gel Kyano 14 Red Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.20 | 0.00 | 0.00 |
| fairly slow and buttery |
| Asics Gel Kyano 14 Red Miles: 5.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.76 | 0.00 | 0.00 |
| nice sat morn run. a bit warmer so much more fun. Looking forward next week. avg: 8:20, |
| Asics Gel Kyano 14 Red Miles: 5.76 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.25 | 0.00 | 0.00 |
| a treamill bit o' heaven. actually had a low 7. gonna cathcha oreo, watch yer back |
| Asics Gel Kyano 14 Red Miles: 5.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.41 | 0.00 | 0.00 |
| nice and easy before the big, could be disaster |
| Asics Gel Kyano 14 Red Miles: 2.41 |
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| | Race: |
Phoenix Rock and Roll Half (13.1 Miles) 01:43:05, Place overall: 971, Place in age division: 135 | | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
| awesome run in the sun! My bros were an inspiration. Nice to get a P.R. by mere 10ths of a second! my splits: 8:10, 7:36, 7:42, 7:42, 7:39, 7:49, 7:50, 7:48, 7:58, 8:15, 7:57, 7:57, 7:31 pretty happy. My quest to get in the 1:30's will continue. Good times.
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| Asics Gel Kyano 14 Red Miles: 13.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.33 | 0.00 | 0.00 |
| nice un ease. still recovering from race, thighs a bit sore but overall I feel okydoky. Need new shoes. |
| Asics Gel Kyano 14 Red Miles: 5.33 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.18 | 0.00 | 0.00 |
| a bit on the chilly side, some decent hills. can't wait until spring |
| Asics Gel Kyano 14 Red Miles: 4.18 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.17 | 0.00 | 0.00 |
| cold again but warmed up and sped up |
| Asics Gel Kyano 14 Red Miles: 5.17 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hours of sweet blissful basketball |
| | Running Miles | Swimming Yards | Bike Miles | | 6.03 | 0.00 | 0.00 |
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nice morning run, started cold. South Sawyer camp trail. splits: 8:39, 8:19, 8:18, Stretch, 7:27, 7:45, 7:21. off to drill teeth baby.
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| Asics Gel Kyano 14 Red Miles: 6.03 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.76 | 0.00 | 0.00 |
| a short and slow one to stretch the sore and tired's. Post work Spin class for 45 mins, then two hours of Halo 3 on 3. |
| Asics Gel Kyano 14 Red Miles: 2.76 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.02 | 0.00 | 0.00 |
| Nice blue sky, warmish, and sat morning sleep in. took a while to warm up. Avg. 8:21. Fast mile: #5 at 7:13. Shirt came off today folks. Loving the California sunshine! |
| Asics Gel Kyano 14 Red Miles: 6.02 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.84 | 0.00 | 0.00 |
| Short one in the sun. Gave my new shoes a spin. I went up a half size because I was getting tired of my toenails coming off! Felt ok, a bit loose, maybe thicker socks next time. Hey what do you guys think about a set of shoes, light ones "performance" shoes, for the actual races? n boy is that what you do with your Montrails? |
| Asics Kyano 15 Red Miles: 3.84 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| TM run at gym, earphones were bothering me, people were bothering me, was bothered. Did not go as long as I wanted, oh bother. |
| Asics Gel Kyano 14 Red Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.34 | 0.00 | 0.00 |
| Another TM run, was determined to have a better one . . .we'll try again. Life is good though, tomorrow is fri |
| Asics Gel Kyano 14 Red Miles: 5.34 |
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| | Running Miles | Swimming Yards | Bike Miles | | 14.01 | 0.00 | 0.00 |
| Needed to push into the grub miles. first ten felt great, awesome weather for running, last four were sobering. another 12.2 seems maniacal! Avg. 8:29, had 4 miles under 8 min/miles. Ran 13.1 in under 2hrs. Could I do it again? Not today folks...hopefully by May. Need a meal! |
| Asics Kyano 15 Red Miles: 14.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| got back from ski vacation in snowy Utah. that means I might have to start running again. I did 5 on the TM there over a couple of days. Tomorrow I better get back to work on the training, or maybe just have some doughnuts! |
| Asics Gel Kyano 14 Red Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| raining so off to the TM. gotta get serious now...nah! |
| Asics Gel Kyano 14 Red Miles: 5.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| raining again...another TM run, bah..actually I felt pretty good today, had the new sneakers on. Go Dexter and Lila! |
| Asics Kyano 15 Red Miles: 5.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.26 | 0.00 | 0.00 |
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was going to go a bit further, but I didn't. sort of had a glucose crash. was a bit worn out from bball last night. worth it.
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| Asics Kyano 15 Red Miles: 3.26 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.20 | 0.00 | 0.00 |
| another day, another TM run. Wanted some fast time, did last mile in under 7. Legs felt pretty good. For now. |
| Asics Gel Kyano 14 Red Miles: 4.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| I had typed up a nice report with times but it got nixed out. Hate that. avg: 8:31 |
| Asics Kyano 15 Red Miles: 11.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| wow. what a huge run. actually one of the TM runs at the gym where everyone was bugging me, onery day today. I hate taxes! more miles to come hopefully |
| Asics Kyano 15 Red Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| back to the spin class tonight. Felt ok, but I kept mentally drifting and would suddenly realize that I was barely pedaling. not much running this week, played bball a few times though and halo twice. gotta count for something. Try to get a few miles in tomorrow, or the next day...May is looming. | |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| St. Bike, watched D. Will beat up the Nuggets! |
| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| a sometimes great run and sometimes, "what the hell happened to me" run. legs a bit fatigued, lack of sleep I suppose. Watched Jazz pound Nuggets last night while stationary biking 14 miles could have done it too. Getting a wee nervous for 26.2. |
| Asics Kyano 15 Red Miles: 10.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.25 | 0.00 | 0.00 |
| an "at least I went run" |
| Asics Kyano 15 Red Miles: 2.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| went for a run after work. felt pretty good. avg 8:24. last mile 7:30. 12k race on sunday coming up! Tool huh? |
| Asics Kyano 15 Red Miles: 7.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.20 |
| some sweet st. bike w/Transporter 3. Brainless entertainment! | |
| | Running Miles | Swimming Yards | Bike Miles | | 4.04 | 0.00 | 0.00 |
| easy, loose run b4 race on sunday. give me some cookies! my garmin software is on the fritz again. starting to get annoying! |
| Asics Gel Kyano 14 Red Miles: 4.04 |
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| | Race: |
Emerald 12K (San Francisco) (7.5 Miles) 00:55:03 | | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| wild race today. rain, rain, rain. we were totally soaked waiting for the shuttles, the bathroom, then the race. ran a warm-up mile before the race to try and stay mildly alive. once running it was fun. always a good one across the golden gate bridge. 2nd mile is up a pretty decent hill. here are my race splits: 7:19, 8:17, 7:37, 6:42, 7:18, 7:23, 7:21, and a (7:11 pace .5mi). sort of bummed that I startd slowing down at the end. Wanted to be closer to 50 min. Oh well, better than last year! After race, I decided I needed some gut miles to help get ready for May Ogden Marathon. Tried to keep it around 9. Avg'ed 9:14 for 5.5 miles. Total of 14 for the day. not too shabby. Felt ok except for my left nipple exploded sometime during my post-race run and ruined my new tshirt. Not cool. I am just trying to keep up w/gdoc. |
| Asics Kyano 15 Red Miles: 14.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.36 |
| st. bike and apaloosa, very nice! I think I was a gunslinger in a former life! | |
| | Running Miles | Swimming Yards | Bike Miles | | 1.30 | 0.00 | 0.00 |
| a sad sad run, I had intentions of doing more but I think I busted a hernia during my race on sun. I hurt, what do you think gdoc, about three inches below umbilicus, sharp pain. not good, better take er easy. plus I have a nasty case of poison oak right now on my lower legs, from hiking I believe. Sad gunslinger these days... |
| Asics Kyano 15 Red Miles: 1.30 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.50 |
| st. bike and heroes, march madness, nice | |
| | Running Miles | Swimming Yards | Bike Miles | | 7.37 | 0.00 | 0.00 |
| back on the wheels after a week off. felt good, cold headwind made it interesting. |
| Asics Kyano 15 Red Miles: 7.37 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.36 | 0.00 | 0.00 |
| nice run after prepping teeth all day! I forced myself to do a few 800 meter intervals after run at BHS track. Made my last mile a 6:05. Brought back nightmares of H.S. track. Need cookies for sure now! |
| Asics Kyano 15 Red Miles: 6.36 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| some sweet spin |
| | Running Miles | Swimming Yards | Bike Miles | | 4.03 | 0.00 | 0.00 |
| some track miles, warmed up for two, then some fartlik-ish stuff, painful. Tomorrow is mudrun in Monterray, should be interesting.. |
| Asics Gel Kyano 14 Red Miles: 4.03 |
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| | Race: |
Big Sur MudRun (5 Miles) 00:58:00 | | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| MudRun for fun, three mud pits, two walls, some barricades, dirt and sand. Ran w/ Wobyn. She is a rock star at the walls and looked good covered in mud! Good times. Next up Xterra 15K! | |
| | Running Miles | Swimming Yards | Bike Miles | | 10.96 | 0.00 | 0.00 |
| a bit painful today. got ice on my ankle. been having some tendonitis or something there. crap. but there is always dessert. avg'ed 9:11 today. |
| Asics Kyano 15 Red Miles: 10.96 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.16 | 0.00 | 0.00 |
| felt a bit better today, got ice on again. |
| Asics Kyano 15 Red Miles: 5.16 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| After work run in the cold, cold sun. That rhymes! Ankle felt better, able to maintain a better pace. Around 8 min/mile. Last day of work tomorrow for a long weekend! |
| Asics Kyano 15 Red Miles: 5.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.47 | 0.00 | 0.00 |
| sweet little trail run on pacific coastline, under goldengate bridge, very sweet. like fine porcelain, hot lamb, like mother used to make, he's stealing father's shoes... |
| Asics Gel Kyano 14 Red Miles: 3.47 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 11.61 |
| st. bike and Punisher...go Titus pollum ai aia aia aii |
| | Running Miles | Swimming Yards | Bike Miles | | 9.01 | 0.00 | 0.00 |
| felt good today, stretched my achilles 3 times, helped alot. Avg pace 8:27. Fast mile was 7:46 and slow was 8:47. gotta get some more miles this week hope the ankle cooperates, and the vanilla cremes! |
| Asics Kyano 15 Red Miles: 9.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| a short jaunt after three days in Disneyland. oh the joy...tune in to Froerer connection for the rest. slow today, hopefully a long one tomorrow. gdoc needs some intervention I agree. |
| Asics Kyano 15 Red Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.29 | 0.00 | 0.00 |
| ran, tra la la, avg 8:40 |
| Asics Kyano 15 Red Miles: 6.29 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hours of bball should count for something. no? sure was more fun than running though! | |
| | Running Miles | Swimming Yards | Bike Miles | | 7.15 | 0.00 | 0.00 |
| best run in many a moon, ankle feeling better. xTerra on Sun, golf tomorrow! |
| Asics Kyano 15 Red Miles: 7.15 |
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| | Race: |
XTERRA Redwood Peak Trail Run (9.64 Miles) 01:40:03, Place overall: 41, Place in age division: 8 | | Running Miles | Swimming Yards | Bike Miles | | 11.90 | 0.00 | 0.00 |
| that was totally wicked. hardest and most fun race I have ever done! trail running is sweet, a great change-up from the endless miles of asphalt! Felt pretty good overall. Ankle stayed in check. Total elevation climbed was 4016 feet! Total descent was 3865 ft! Crazy. Here are the splits: 8:56, 8:40, 8:28, 11.58 (637 ft climb), 9:46, 10:03, 9:35, 9:26, 18:59 (999 ft climb CRAZY), 4:35 last .64. Tacked on a backtrack 2 miles plus after race. I didn't do myself any favors by walking 18 holes yesterday, and running 7 on fri but I felt pretty good. |
| Salomon 3D Ultra Miles: 11.90 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| st bike and al swearengen |
| | Running Miles | Swimming Yards | Bike Miles | | 5.04 | 0.00 | 0.00 |
| still recovering a bit from xterra, left knee and calf fairly sore. Awesome heat to run in, 85 degrees and HUMID, even this short distance I sucked down a water bottle and a cytomax. Love summer! |
| Asics Kyano 15 Red Miles: 5.04 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.01 | 0.00 | 0.00 |
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pretty good run actually, legs felt ok, try to get a long one in this weekend Avg 8:49
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| Asics Kyano 15 Red Miles: 7.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.30 | 0.00 | 0.00 |
| well, haven't gone that far for some time. overall feel ok, very happy that my ankle felt fine today. could I make it another 6 miles, gutting it out? I guess we'll find out mates! avg: 8:54. Took 3:00:55. some pretty good up and down the first 9 miles, then a flat and slight descent. splits, 9:30, 9:19, 9:21, 9:15, 9:34, 10:02 big hill, 8:22, 9:02, 9:18, 8:16, 8:24, 8:35, 8:24, 8:33, 8:20, 8:24, 8:36, 8:42, 8:53, 8:55, 2:58 last .30. I was starting to slow down no doubt last few, I took powergel and 2 shot bloks which were life savers, had some cytomax, could have used some H2O, especially toward the end, started getting totally hungry. Oh well, book over now kids. Doesn't a brew sound good? |
| Asics Kyano 15 Red Miles: 20.30 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.32 | 0.00 | 0.00 |
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bit of a recovery run after going long. Felt pretty good, deep muscles a bit sore, ankle is 100% which makes me happy! Root canal being done on me this week, now that just isn't right! Avg. 9:01
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| Asics Kyano 15 Red Miles: 5.32 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.01 | 0.00 | 0.00 |
| short run w/ Wobyn after work, tried to get some tempo going . . . |
| Asics Kyano 15 Red Miles: 2.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.54 |
| been watching kings then I heard it got cancelled, not cool. It was actually a pretty good show. need to st. bike off a sweet danish dinner, complete with pastry. Awesome. Maybe a run sometime this weekend? maybe.. | |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| ahhh. good to be done with that one, sore ankle, exploding nipple, rain, and bad attitude. avg. 8:19. fast 7:48, slow 8:59 |
| Asics Gel Kyano 14 Red Miles: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.04 | 0.00 | 0.00 |
| nice run in the rain. felt pretty good today. Avg: 8:20's |
| Asics Kyano 15 Red Miles: 5.04 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| tired, long work, heavy legs but glad to have done something. Avg: 8:49. BSG Rules! |
| Asics Kyano 15 Red Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.35 | 0.00 | 0.00 |
| nice morning run on mom's day. now to pebble beach for brunch. gorgeous day in cali. see you all in Utah next week! avg: 8:35. got in one tempo mile at 7:34. ahh 26.2 should be interesting anyway.. |
| Asics Kyano 15 Red Miles: 5.35 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.05 | 0.00 | 0.00 |
| early morning just to say I ran at all this week, 26.2 on sat, help me please! | |
| | Race: |
Ogden Marathon (26.2 Miles) 03:43:25, Place overall: 369, Place in age division: 55 | | Running Miles | Swimming Yards | Bike Miles | | 26.39 | 0.00 | 0.00 |
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fun race, did better than I thought I would, so that is always a plus! Thanks nick for helping me run smart, especially at first, you set the bar bro. Congrats to my other bothers in the half marathon, all sub 2:00 hr, Hairdog, gdoc, and fred. I will enjoy not running for a few days then it is the Xterra in June. Marathon avg was around 8:40, I think, forgot to stop garmin. Slow mile was 9:06 (mile 25) and fast mile was 7:54 (mile 23). funny. Official time 3:43:25
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| Asics Kyano 15 Red Miles: 26.39 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| extra long spin class today. I felt pretty good, legs almost back from marathon. Run this weekend. | |
| | Running Miles | Swimming Yards | Bike Miles | | 3.18 | 0.00 | 0.00 |
| awesome trail run at deer valley with highlights including, mud, snow, a wolf attack that turned out to be a yellow lab licking my face, and rain. Hiked another ~1.5 mi. brunch, stein, what gdoc would call a perfect day |
| Salomon 3D Ultra Miles: 3.18 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.25 | 0.00 | 0.00 |
| Memorial Day back in california. It was even sunny today. sweet. Felt pretty good. I think I avg'ed about 8:40s, garmin didn't transfer data to cpu properly and all was lost, but I had looked at pace often, even managed one below 8. Back to training now I guess, got XTERRA in about 1 month. |
| Asics Kyano 15 Red Miles: 9.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.19 | 0.00 | 0.00 |
| nice morning jog with wob. back to work. ah list, ohh list |
| Asics Kyano 15 Red Miles: 3.19 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.35 |
| some st. bike and a very funny zack and miri! |
| | Running Miles | Swimming Yards | Bike Miles | | 1.00 | 0.00 | 20.00 |
| spin class, a pretty good one today. very hot. ran one mile at 8:00 pace on TM to stretch legs after spin. Tomorrow is friday. Joe and doughnuts here I come |
| | Running Miles | Swimming Yards | Bike Miles | | 5.88 | 0.00 | 0.00 |
| great after work run in the sunny sun! wanted to keep a good pace. ended up 8:30 with a 7:54, decent hills so feel like a gdoc diciple. you know its funny, I get quite a thrill when I see decay on teeth xrays, Just love to drill into those. Just thought I would share. |
| Asics Kyano 15 Red Miles: 5.88 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.03 | 0.00 | 0.00 |
| running after work, nice weather, felt sluggish, no music, no good. avg. 9:04 |
| Asics Kyano 15 Red Miles: 5.03 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| st. bike and John Constantine. devil comes to town.. |
| | Running Miles | Swimming Yards | Bike Miles | | 6.05 | 0.00 | 0.00 |
| nice run this p.m., felt much more vigorous! had my music and my mojo. avg. 8:29, fast 7:49. |
| Asics Kyano 15 Red Miles: 6.05 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.40 | 0.00 | 0.00 |
| I wanted to get 13.1 in under 2 hrs. got 13.4 in exactly 2 so felt good about that. First 4 were painful here splits for your perusal. 9:56, 9:42, 9:09, tryin to warm up, 8:28, 8:39, 8:33, 8:21, 8:16 these last few miles were on what I like to call "the carrot trail" sweet, 8:46, 9:03, 9:33, going up that hill, 8:58, 9:05, 3:25 last .40. Avg. 8:57 ate banana before, had cytomax w/water during and one shot block. Feel ok. XTERRA is next weekend! Bros should be here! |
| Asics Kyano 15 Red Miles: 13.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.98 | 0.00 | 15.10 |
| early six a.m. was going to run w/sampo and timmie, showed up late ran .50 the raced sampo .48 and pulled the hamstring. oh the intelligence factor is high. later st. bike. |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hrs of bball, or something akin to bball, 1st games in awhile. rusty cage folks | |
| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| oh the pain, the pain of it |
| Asics Kyano 15 Red Miles: 2.00 |
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| | Race: |
XTERRA Marin Headlands Trail Race (13.1 Miles) 02:19:00, Place overall: 56, Place in age division: 10 | | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
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What a crazy, awesome race! Am loving these trail races! So hard though. I did a full 26.2 about 4 weeks ago in 3:43, I would say this was easily 10+++ times as hard. So scenic as well. Here is the info for any who care: Miles 1 through 3 were a tough climb up the tallest headland peak, splits: 12:55, 10:52, 13:12, very tough start, especially cold, then a bit down hill into the valley, 7:34, 7:09 (got a nice side ache here) water stop, then another climb up another hill, 13:12, 12:15, the next mile was the absolute best halfway up a cliff face over the pacific, sun came out, totally gorgeous 8:14, then ...hill/steep 13:48, 9:43 water stop, then hell showed, they told us not to underestimate this last hill, wicked, I was actually scrabbling on feet and hands in scree because it was so steep in sections, AWESOME, and very tough, legs about done here, made it to top finally, 17:58, then a decline to finish, wanted to cruise, legs said, "this is it buddy," 9:01, 7:23 and change. Well, my merry tale is done. Bros NEED to come out for it next year!
P.S. Robyn came to volunteer and yell at me to hurry- she ended up cooking eggs for 200+, now is known far and wide as "sexy egg chick!" P.S.S. total ascent 4356 ft, total descent 4360ft
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| Salomon 3D Ultra Miles: 13.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.62 |
| st. bike and rocknrolla. awesome! | |
| | Running Miles | Swimming Yards | Bike Miles | | 5.55 | 0.00 | 0.00 |
| Nice after teeth run. man some people... |
| Asics Kyano 15 Red Miles: 5.55 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.72 | 0.00 | 0.00 |
| painful and slow miles after monday work, blah blah blah, last mile up a pretty good incline, blah blah b;ah |
| Asics Kyano 15 Red Miles: 3.72 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| BBall tonight, nice to run w/ a purpose! | |
| | Running Miles | Swimming Yards | Bike Miles | | 3.69 | 0.00 | 0.00 |
| heavy, heavy, need a tropical paradise.. |
| Asics Kyano 15 Red Miles: 3.69 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.50 | 0.00 | 0.00 |
| nice ho 5 mile hike, good power hiking, bellesy and I ran .5 |
| | Running Miles | Swimming Yards | Bike Miles | | 7.32 | 0.00 | 0.00 |
| starting to feel some umph come back, very hot 90 degree plus run today, oh yeah |
| Asics Kyano 15 Red Miles: 7.32 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.00 |
| stationary bike and pineapple express, very sweeet. I wish n-boy that I had a street bike, but nooo luck as of yet. |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hrs of full court bball. I felt out of shape tonight for some reason have lost some cardio the last few weeks, need to cross train some more I guess. | |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.07 |
| just some peddling |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| spin class |
| | Running Miles | Swimming Yards | Bike Miles | | 4.03 | 0.00 | 0.00 |
| feeling some grog |
| Asics Kyano 15 Red Miles: 4.03 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| bball or something akin |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| after work run, feeling tired. what is up with it? anyone? time for a doughnut |
| Asics Kyano 15 Red Miles: 4.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 20.00 |
| spin class, pushed my sorry self this night. Then went to treadmill, first time in awhile, made myself push it, felt ok. avg, 8:15 |
| Asics Kyano 15 Red Miles: 3.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.23 | 0.00 | 0.00 |
| nice saturday run, ran about 6 miles next to a 10 year old boy on a bike who lost his dad. We eventually found him. Great weather in the bay today! Avg. 9:14 |
| Asics Kyano 15 Red Miles: 8.23 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.39 | 0.00 | 0.00 |
| HOT after work jog with a strong uphill at end, avg: 9:30 |
| Asics Kyano 15 Red Miles: 3.39 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| some nice bball tonight |
| | Running Miles | Swimming Yards | Bike Miles | | 11.36 | 0.00 | 0.00 |
| nice saturday run. finally felt ok. sleep is important I am finding. Looking forward to some h2O skiing with oreo and gdoc |
| Asics Kyano 15 Red Miles: 11.36 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.70 | 0.00 | 0.00 |
| morning jog, i love mondays, love mondays, love mondays |
| Asics Kyano 15 Red Miles: 3.70 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| morning run |
| Asics Kyano 15 Red Miles: 3.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.30 | 0.00 | 0.00 |
| combining 3 runs while on vacation. the vacation was awesome, runs, not so much..back to work. |
| Asics Kyano 15 Red Miles: 12.30 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.08 | 0.00 | 0.00 |
| felt great to be out moving after work. I have let my base go down, down the last 2 mos, time to get out and do some long runs. avg. 9:01 |
| Asics Kyano 15 Red Miles: 6.08 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.59 | 0.00 | 0.00 |
| felt okay for being such a slacker runner lately. hot today. looking forward to some h2o skiing later this week! |
| Asics Kyano 15 Red Miles: 5.59 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.15 | 0.00 | 0.00 |
| awesome run today, good to be off work and looking forward to vacation! |
| Asics Kyano 15 Red Miles: 7.15 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 1.25 | 0.00 | 15.00 |
| nice to spin cls again, a quick 7:20 mile pace after |
| | Running Miles | Swimming Yards | Bike Miles | | 3.80 | 0.00 | 0.00 |
| nice to get legs movin' after 12 hr work day! | |
| | Running Miles | Swimming Yards | Bike Miles | | 5.41 | 0.00 | 0.00 |
| base base base |
| Asics Kyano 15 Red Miles: 5.41 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| bball such as it was |
| | Running Miles | Swimming Yards | Bike Miles | | 4.51 | 0.00 | 0.00 |
| after work slog with a tough uphill to end, oh the joy |
| Asics Kyano 15 Red Miles: 4.51 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| spin class for dummies |
| | Running Miles | Swimming Yards | Bike Miles | | 2.24 | 0.00 | 0.00 |
| hot humid and done |
| Asics Kyano 15 Red Miles: 2.24 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.42 | 0.00 | 0.00 |
|
nice, very hot morn run in norCal! tried to get rid of my fat, my tired, my sluggish. Felt good. think i avg'ed just under 9 min/miles. feel good about that on this my "roller-coaster" run. lot's of good ups and downs, a couple of nice uphill slogs.
..later...2.5 hrs of moving my buddy. good old EQ moves, very hot, now I am really tired. But ready for my bacon cheeseburger!!
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| Asics Kyano 15 Red Miles: 9.42 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| early morn run before work with wob. it was a nice start to the day, which included 4 broken teeth, one narly extraction where I had to do some serious digging while patient was singing in some foriegn language to himself. ah sometimes work is good. |
| Asics Kyano 15 Red Miles: 3.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 11.29 | 0.00 | 0.00 |
| back to the sunday morn run. felt good today. Total time: 1:40:51. Avg Pace: 8:55. My training center on my new Mac doesn't seem to show me the mile breakdowns for min/miles anybody help old duke? enjoy the falafels! |
| Asics Kyano 15 Red Miles: 11.29 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 2.25 | 0.00 | 0.00 |
| run w/ wob. recovery, nice labor day. What can I say. A TriFectA day for ole Duke. Can not be beat these days. peace and munchies to all. |
| Asics Kyano 15 Red Miles: 2.25 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 4.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 5.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 5.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 2.15 | 0.00 | 0.00 |
| quick run in the sun |
| Asics Kyano 15 Red Miles: 2.15 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.25 | 0.00 | 0.00 |
| morning run, sometimes just getting up... |
| Asics Kyano 15 Red Miles: 3.25 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| nice run after work with a swell hill to end, and to give me palpatations! |
| Asics Kyano 15 Red Miles: 4.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 1.00 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 1.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.45 | 0.00 | 0.00 |
| a bit of a start and stop run today, very hot here in the bay. Was going to do more...but I didn't! |
| Asics Kyano 15 Red Miles: 4.45 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 11.03 | 0.00 | 0.00 |
| ahh, the beast has some life left. I will put some splits down, not because they are impressive, but because I need to get some sort of seriousness going for my race, 1/2 marathon, in 6 weeks. here they are 10:04, 9:37, 9:04, 8:33, 8:36, 8:44, 8:34, 8:31, 8:47, 9:44 (nice hill here), 8:45. Felt pretty good, my knee has been hurting, left knee cap, mostly on uphill, any ideas to help it? Actually I played raquetball 2 days ago and my knee felt alot better today, go figure. Enough rambling.. NICE ST. GEORGE OREO!! |
| Asics Kyano 15 Red Miles: 11.03 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 2.78 | 0.00 | 0.00 |
| tried a run after work, uh as you can see the mileage didn't exactly set a record, but it was something I suppose. better luck next time. |
| Asics Kyano 15 Red Miles: 2.78 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.00 |
| extra long spin class, sweaty goodness |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| assistant got sick today so I forced myself to move a bit since no work, Robyn prodded me too, so I had a nice carrot to nibble on at trail's end. Wanted to push some tempo miles, Avg. 8:34 for run. Felt pretty good about that, some beastie hills toward the end! |
| Asics Kyano 15 Red Miles: 10.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 5.24 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 5.24 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 7.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.58 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 4.58 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 0.00 | 0.00 |
| whoa, he can actually move after all. Felt good on this run for the most part. did a few nice hills, at mile 3 did a mile 1/2 of 20-30% hill, a chugger but felt good. First race since July coming up in 2 weeks, Big SUr 1/2. Out to Utah to play with the boys this week! Sweet! |
| Asics Kyano 15 Red Miles: 13.10 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| |
| Asics Kyano 15 Red Miles: 3.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| pretty sweet ogden east bench run with the broheims. nicely done gents |
| Asics Kyano 15 Red Miles: 7.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| tm run at little america, play time is over. had a great time in Utah. back to reality, or something akin |
| Asics Kyano 15 Red Miles: 3.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| tm run day before race |
| Asics Kyano 15 Red Miles: 2.00 |
|
| | Race: |
Big Sur Half Marathon (13.1 Miles) 01:42:30, Place overall: 388, Place in age division: 52 | | Running Miles | Swimming Yards | Bike Miles | | 13.30 | 0.00 | 0.00 |
| Most scenic road race I have ever done. Totally awesome views next to pacific ocean, pebble beach area. Fun, course. Garmin said 13.3 ish. Forgot to stop it at end, but here are the splits, 8:00, 7:46, 7:58, 7:43, 7:40, 7:41, 7:43, 7:40, 7:45, 7:45, 7:56, 7:47, 7:23, was at nice pace to the end. Was able to negative split which makes me happy. Felt pretty dang good throughout, felt I can get faster, room for improvement and all that so overall a success I think. I really wanted to get under 1:40, gonna take a bit more training I guess. Missed my bros. Robyn had a great race too. She was smokin hot too! Monterrey is a great destination, had some great food. Roy's at Spanish Bay was, always is, an awesome post race meal. Ribs, Burger, Sushi, Molten choc. cake, key lime pie, and Creme Brulee. Awesome day! |
| Asics Kyano 15 Red Miles: 13.30 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.26 | 0.00 | 0.00 |
| beautiful autumn day on the sunny peinsula. still felt a bit tight in right thigh from race but overall felt good. Been piling on the good calories, doughnuts etc this week so now time to get back into a running groove |
| Asics Kyano 15 Red Miles: 4.26 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.40 | 0.00 | 0.00 |
| new shoes felt very heavy, probably my legs. needed to get some miles in on this day before miles of good fooooood. nice. hopefully some more miles this weekend. need to plan a destination kidzzzzzzzzzzzz |
| Asics Kyano 15 Orange Miles: 4.40 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.60 | 0.00 | 0.00 |
| nice run in am. trying to work on base, feel like it has deserted me. But, nice roll today. worked on speed a bit. avg. 8:16. fast mile: 7:24 |
| Asics Kyano 15 Orange Miles: 7.60 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
back to BBALL it was nice! Did something CRAZY, signed up for Big SUr Marathon, a measly three weeks before Ogden 26.2. Could be crazy, crazy
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.09 | 0.00 | 0.00 |
| after work, in the dark, shuffle along, shuffle along. nothing too fast, just movin' |
| Asics Kyano 15 Orange Miles: 6.09 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.43 | 0.00 | 0.00 |
| ahh the dog days of running, cold, dark, too much holiday food weighin ya down. feel like yoda hangin' onto the galactic sphere with too long fingernails, only to plummet, avg. 8:45 |
| Asics Kyano 15 Orange Miles: 4.43 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| after work, COLD, dark, shuffle shuffle, pop, stairs, train station, stairs, dark, shuffle shuffle pop. Avg. 8:38 |
| Asics Kyano 15 Orange Miles: 6.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| rainy, rainy run. quick burn! avg: 8:14 |
| Asics Kyano 15 Red Miles: 4.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.69 | 0.00 | 0.00 |
| i ran in the wet ran in the cold, had sore nipples heavy legs belly full of pancakes, bacon, eggs long hill
nice run avg: 8:52
|
| Asics Kyano 15 Red Miles: 8.69 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hrs bball, fun but knee hurts today and is popping on inside, can't be good.. | |
| | Running Miles | Swimming Yards | Bike Miles | | 2.50 | 0.00 | 0.00 |
| short and slow, knee is bum. popping and hurting, hope it feels better afore long. gotta do that Froerer Connection |
| Asics Kyano 15 Orange Miles: 2.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 6.32 | 0.00 | 0.00 |
| Christmas Day-got everything I wanted. let's go ahead and call it a trifecta day! knee a bit sore but good to get some miles on my wheels! Love holidays! |
| Asics Kyano 15 Orange Miles: 6.32 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 3.14 | 0.00 | 0.00 |
| |
| Salomon 3D Ultra Miles: 3.14 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 736.22 | 0.00 | 341.35 |
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| Asics Gel Kyano 14 Red Miles: 128.30 | Asics Kyano 15 Red Miles: 524.18 | Salomon 3D Ultra Miles: 31.32 | Asics Kyano 15 Orange Miles: 37.84 |
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