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Strider's WRC Half Marathon

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Location:

South Weber,UT,

Member Since:

May 09, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

800 Meters 1:50.14 (Track-BYU)

1500 Meters 3:42.07 (Track-Stanford) Likely the best race of my life; converts to a 3:59.85 Mile

5000 Meters 14:20 (Track-Stanford)

8000 Meters 23:53 (Cross Country-Pre Nationals Iowa)

10000 Meters 29:57 (Track-Stanford)

Half Marathon (Mesa-Phoenix Half) 1:05:11

Marathon (St George) 2:16:09

Short-Term Running Goals:

2017 Races:

Mesa-Phoenix Half - 3rd Place 1:05:11 PR

Ogden WRC 10-Miler - 1st Place 55:46

Provo City Half - 1st Place 1:06:33

Ogden Marathon - 2nd Place 2:25:46

Long-Term Running Goals:

My main goal is just to stay healthy.  I was injured every year in my college career except for one.  I would like to reverse that trend and always stay injury-free.

 

Personal:

I am a family man.  I am married to my beautiful wife Amy (who also ran at Weber and is quite the runner).  We have four beautiful daughters named Evelyn (6 years old), Hannah (4 year old), Nora (2 year old), and Iris (5 months).

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I am supported by Brooks

I am a Generation Ucan elite athlete

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
Salomon Pro Wings 2 Lifetime Miles: 161.10
Brooks PureCadence 5 Lifetime Miles: 101.85
Brooks Adrenaline 17 Lifetime Miles: 161.85
Brooks Transcend 4 Lifetime Miles: 219.45
Brooks Ravenna 8 Lifetime Miles: 225.10
Brooks PureCadence 6 Lifetime Miles: 188.10
Brooks Launch 4 Lifetime Miles: 107.50
Brooks Glycerin 14 Lifetime Miles: 101.47
Brooks Hyperion Lifetime Miles: 92.13
Brooks Caldera Lifetime Miles: 31.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
142.4818.1137.205.50203.29
Asics GT-2000 Miles: 40.07Adidas Supernova Sequence Miles: 56.81Saucony Fastwich 6 Miles: 39.58Pearl Izumi EM Road M3 Miles: 31.12Pearl Izumi EM Road N1 Miles: 35.71
Weight: 153.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.310.000.000.0014.31

AM: 8.2 miles easy on base perimeter road.  I was pretty tired, I need to focus more this week on getting sleep.

Lunch: 6.11 miles easy on base perimeter. Felt better than this morning energy-wise.

Asics GT-2000 Miles: 6.11Adidas Supernova Sequence Miles: 8.20
Weight: 155.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.854.005.001.0014.85

BIG WORKOUT: 4-3-2-1 BREAKDOWN

I met up with Ken and Jace at the 21st Street Pond for a hard workout.  The goal was to hit 10 miles total: 4 miles at 5:20 3 miles at 5:10 2 miles at 5:00 and 1 mile at 4:50.  Ken planned on sitting out one mile in each set.  We got started and the 4 miles felt harder than it should and I figured I was in for a long morning, but after that the rest of the workout felt great.   The rest was mostly a slow jog.  Here are the actual splits:

4 miles: 21:24 (5:24 5:24 5:20 5:15) - 4:30 rest

3 miles: 15:19 (5:06 5:09 5:03) - 3:30 rest

2 miles: 10:04 (5:03 5:01) - 2:30 rest

1 mile: 4:44

The good news is I nailed this workout and felt great doing it, and I didn't have to stop at all for GI issues.

The bad news is my knee HURTS.  It has been sore since after Saturday's long run.  I told myself yesterday that if it still hurt this morning I would still do the workout but promise myself to take Wednesday off.  So, if anyone sees a running entry on this blog tomorrow be sure to get on my case.

Saucony Fastwich 6 Miles: 14.85
Weight: 153.80
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today (and maybe not tomorrow).  My knee is more sore than I'd like to admit.  I will do a good core workout later this evening.  Anyone have any strength exercises they would suggest that don't involve bending the knee alot?

Weight: 153.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Probably going to take another day off.  My knee is still sore/swollen, but it feels better than yesterday.  It kills me to skip two days of training (at least, if not more), but the long-term view is more important here. 

If the knee feels better I will try an easy run tomorrow and if all goes well then I may still try to run the half marathon on Saturday, we'll see.

Weight: 153.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.430.000.000.003.43

3.43 miles easy.  Just testing out the knee to see if I should attempt racing tomorrow.  It felt much better, but it's still a little inflamed.  I am leaning toward running tomorrow, we'll see how it feels when I wake up.  It didn't hurt today, but I could still feel it a little bit.  No pain, just minor discomfort.

Besides I don't run on Sundays and Monday will almost be impossible to squeeze a run in (I just found out yesterday I have to go to Dayton, OH for work next week and have a 6 AM flight out of SLC).  So, even if it's sore after tomorrow I will have at least two days off again.

Adidas Supernova Sequence Miles: 3.43
Weight: 153.60
Comments(3)
Race: Strider's WRC Half Marathon (13.1 Miles) 01:07:53, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

STRIDER'S WRC HALF MARATHON

Well I went back and forth yesterday on whether I should race or not.  My knee has been pretty sore all week and I had missed the last few days of training.  My wife, Amy, advised against running as did Bam via my comment section yesterday (Steve on the same comment section said to go for it) and I told Amy that was the correct and sound advice.  It's the advice I'd give someone if they asked me, but for some reason I couldn't take the smart and conservative advice.  I guess I learned to race through injuries in college and it's stuck with me (I ran a whole cross country season with a stress fracture once).  So, I took the risk and ran this morning.  It wasn't my best effort, but it was still pretty solid and the knee held up pretty good.  The quad did tighten up a bit above the knee in the second half, but nothing I couldn't run through.

I met up with Brett Hales and Bryant at Rainbow Gardens and we carpooled up to the race from there.  We met up with Ken and Steve and got on the buses and were on our way.  Once to the top the lines for the port-a-potties were long so we ran up to the campground 3/4 miles up the road and use the facilities there.  Knee didn't hurt at all on the warm-up...good news.

The gun went off and Bryant, Jace, Brett and I formed the lead pack with Ken and Steve forming their own little chase pack.  By the mile I had gapped the others just slightly and kept a small gap through mile 5 of so, though it was only about 10 seconds or so.  My 5k split was 15:48.  Around mile 5 I heard footsteps and looked down at my watch, I was running about 5:03 pace, so whoever was coming was running sub-5.  By mile 6 Bryant caught up to me and we ran together until 8.5 or so before he started to pull away.  My 10k split was 31:36 (so another 15:48 5k).

My legs felt really heavy and fatigued.  It's always weird when your breathing is fine, but your legs just won't cooperate.  I was battling the best I could but I kept bleeding time.  Around 11.5 I heard footsteps again and knew Hales was gaining on me.  Brett passed me at like 12.4 but I didn't let him get more than 5 meters on me and with .25 to go I kicked hard.  He didn't really want any part of kicking and just kind of let me go.  So, Bryant was first with a 1:07:38 give or take 3 seconds, I was second with a 1:07:53, Brett 3rd in 1:08:02, Jace 4th in 1:08:15, Ken 5th in 1:11 and Steve 6th in 1:13 (old Weber teammates taking the top 6 spots).

My knee is a little sore but actually not as bad as I thought it would be (we'll see how tomorow feels).  This was over two minutes faster than I ran last year when I won this race, so great improvement.  Here are my times and splits from the last three years running this race:

Mile 2011 2012 2013
1 511 514 503
2 512 518 507
3 514 518 507
4 520 512 503
5 525 521 507
6 530 523 505
7 525 520 506
8 539 516 507
9 549 529 519
10 547 526 516
11 559 535 528
12 552 534 526
13 543 525 516
13.1 35 33 27
Final 1:12:39 1:10:24 1:07:53

1:05:xx next year???

Saucony Fastwich 6 Miles: 15.10
Weight: 153.80
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run.  Resting my knee in hopes of nipping this in the bud for good.  I don't this morning's flight helped my cause at all.  It felt worse after the flight than in the morning.  I wore a compresssion sleeve for the flight and most of the day in hopes of preventing further swelling from flying.

PM core workout at hotel in Dayton.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, resting my knee.  I woke up and my knee still is not ready for a run.  I am not going to run until I feel zero discomfort walking around and doing regular activities.  Ice and compression sleeve throughout the day.

PM core workout in hotel room.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, resting my knee.  This is the best my knee has felt in 1.5 weeks.  But, I don't want to rush anything.  I am going to exercise some discipline and forego at least one more day of training to allow the knee to heal.  Ice and compression sleeve almost 24/7!

 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

5.16 miles easy in downtown Columbus, OH.  My knee felt good when I woke up.  I couldn't feel any pain or discomfort at all, so I decided to test it out on an easy run.  I was shooting for 5 miles.  I could feel it a bit once I got going and throughout the whole run, but it was never painful or even uncomfortable.  My breathing felt way heavy for only missing the last 4 days!  My knee felt ok still after the run.

PM I flew home today and wore the compression sleeve the whole day to avoid swelling from flying.  Just like on the way out the flight set the knee pain back slightly, but not too much.  If it feels ok in the morning I will attempt another run.

Adidas Supernova Sequence Miles: 5.16
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.500.007.00

7 miles.  My knee felt about the same this morning as it did yesterday morning, which is good news considering I ran yesterday.  So, it was able to handle 5 miles easy without a setback.  Today I went 7 miles and I wanted to test it out at faster paces, so I did a progression run and kept dropping to pace to see how it would respond.  If it hurt at any point I would back off.  It didn't hurt at all during the run and I got down to sub-5:00 for the last half mile.  The real test though will be how it feels tomorrow after a bit more of a push.  I will keep it iced and compressed most of today.  Hopefully it will not suffer a setback and I can resume normal training again next week...fingers crossed (I feel like my fitness has taken a nose dive!)

Asics GT-2000 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.070.000.000.009.07

9.07 miles easy.  I met Bryant and Ken to run an easy run this morning.  My knee is holding up ok, but I didn't feel comfortable pushing it much further than this.  I think with taking tomorrow off it may be ready for normal training next week; I hope so at least.  If I can get a regular week of training in, I may still race SLC next weekend.  If not, I may just use the race as a hard effort.  It all depends on how my knee holds up.  I feel like I've lost a lot of fitness, but hopefully I can get some of it back next week.

Adidas Supernova Sequence Miles: 9.07
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Ken and Bret on the parkway.  I thought maybe I was completely out of the woods with my knee this morning.  When I woke up I could bend my knee 100% without any pain or discomfort.  But once I got running I could barely notice it again.  So, still not completely gone.  I will have to remain cautious this week.  I think SLC Half is slipping away, it's looking like it may just be a workout now instead of a race.  I had it marked as a race I really wanted to run well at and PR, but what can you do?

Adidas Supernova Sequence Miles: 10.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.002.500.508.30

LIGHT INTERVALS

Yesterday I considered taking today off to rest my knee, but it didn't hurt at all yesterday and felt great this morning.  So, I went ahead and ran.  Mentally, I really needed a bit of speed to convince myself that I haven't lost too much fitness, so I went with a light load of half mile reps.  I promised myself that if I felt anything at all in my knee I would immediately quit the session.  Luckily, no pain ever came up and the knee felt good (95% I'd say).  I did 6 half-mile reps with a half mile jog in between.  Splits 229 228 224 224 220 213

Pearl Izumi EM Road M3 Miles: 8.30
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.730.000.000.009.73

9.73 miles easy with Hales and Ken on the parkway.  My knee responded somewhat well to the speed yesterday, as it wasn't too bad this morning.  So, that's good news.  The bad news is that while it's not getting worse, it's also not getting better.  It is still just a little sore after runs, but then after icing and compression it feels good the next morning and ready for a run.

Asics GT-2000 Miles: 9.73
Weight: 153.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

LIGHT TEMPO

I did a light tempo run on the base perimeter road.  3 miles.  The first two were uphill with tailwind and the last one was downhill with headwind: 5:16 5:02 5:09.  Knee still about the same.

Pearl Izumi EM Road N1 Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  My knee has felt substantially better, but I figured I'd give it one more day to make sure it's healed up for the race tomorrow (and the beating and setback it'll likely experience tomorrow).

Weight: 0.00
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Race: Salt Lake Half Marathon (13.109 Miles) 01:07:13, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

SALT LAKE HALF MARATHON

Last week I thought for sure I wouldn't be able to run this race hard.  But, my knee held up this week and I got at least a decent amount of running in and it never was painful.  So, I decided to give the race a shot. 

Going in I figured 3rd place and 1:08-low would be a fair goal.  I knew both Brett and Jake were running and figured it'd be a tall task to beat one or both of them.  My plan was to race hard and stay with those two as long as I could and if I fell off pace substantially I would switch to workout mode and try to hold on for 3rd.  I know, that's bad to plan to lose, but it may have worked to my favor psychologically as I didn't put any pressure or expectations on myself.

I met my mom, Brett, and Bryant at the park and ride and we took two cars down.  We dropped one off at the finish and then all drove up to the starting line.  This was a great move, because it was freezing after the race and we were able to immediately get on warm clothes and sit in a warm car.  I was also able to get my knee sleeve and ice packs on quickly after the race too.

Saw lots of great runners at the start and exchanged pleasantries.  We are lucky to have so many great, classy guys running in Utah.  There was a nice tribute and moment of silence to those killed or injured at Boston too.

The race got started and Jake took it out hard.  I went with him for the first 1.5 miles or so and then he gapped me a bit.  By mile three he had about 10-15 seconds on me or so.  Miles 1-3 were 4:51 4:59 4:54 (garmin splits; actual were slower as the course measured 13.3 miles).

Around 3.5-4 miles I started thinking how this was playing out just like last year.  Brad Osguthorpe gapped me about the same distance by this point in the race last year.  And I thought about how I'm a poor downhill runner and the gap got even larger in this next section last year.  So, something just clicked in my head and I thought, I can't lose ground here.  I got try to work back up to Jake.  So, I concentrated as much as I could on my downhill form and getting my shoulders in front of my hips and letting gravity do it's thing.

So I leaned forward and ran as hard as I could without overdoing it and Jake started coming back to me somewhat quickly.  Within a minute or two I had caught back up.  Then I decided well why slow down now?  So I kept the downhill form and kept moving hard.  I think I gapped him slightly here.  We turned into Sugarhouse park and I ran hard and fast down the first hill into the hairpin turn section. Miles 4-5 4:43 4:49

I tried to maintain my lead through the hilly section at the park and then back up heading East.  These next few sections were hilly and a bit slower but the effort still felt right.  I knew Jake was still just right on me so I tried to just keep my rhythm.  I also knew that Brett had to be lurking back there close too as I saw him on the quick hairpin turn not far back either.  Miles 6-8 5:15 5:14 5:18.

Now the hills were over and there would be some decent downhill.  Which there was, but the wind was blowing from the North and we turned into it on Highland and it got a bit cold.  Not much had changed though as these miles went by (at least it didn't feel like it; I don't have eyes in the back of my head so it's hard to say for sure) Jake was still just barely behind me and who knew where Brett, the silent assassin, was? Miles 9-11 5:02 5:13 5:02

Now one last turn and a very long straightaway to the finish.  I snuck a peak back on the turn and saw Jake maybe 10 seconds back with Brett right on him.  I thought I better not fade at all or first will quickly turn into 3rd!  I tried to keep a good pace for mile 12 knowing I had a fast final mile and kick in me if I needed it.  If one of them caught me I should be in better position to kick since they will have been working harder than me in the previous mile.  After mile 12 though I realized it was too slow, so I picked up 13 and figured a 5:10 here would win the race.  Miles 12-13 5:18 5:04

As I got to the park I knew I had the win, but could I go sub-1:07?  I thought I could for sure.  I tried to run hard to the finish, but it wasn't 0.1 away it was 0.3 away!  So, as I kept running and time kept ticking I still couldn't see the finish.  Finally I saw it and realized no way was I going under 1:07, so I coasted in after that point.  Last 0.3 miles in 1:34 or 5:16 pace.

I broke the tape in 1:07:13 for PR and first place!  Brett wasn't far back at 1:07:26 and then Jake right behind him.  A very close finish for the top three.  It was one of those races where all three of us deserved to win, as we all put in solid efforts.

After two minutes I was freezing so we went and got changed and got in a warm car and stayed there for the next 45 minutes until my Mom was done.  Cold, wet day, but I am thrilled with how I ran.

A month ago I had this race in my mind as one I wanted to go after the win and get a PR.  But after the last two weeks I gave up on both of those goals.  And yet I still accomplished both; I was very blessed today and thankful for how well I ran.

My knee is sore.  Which makes me kind of sad/frustrated.  I thought maybe I was out of the woods with it.  But I will keep icing it like a crazy man and we'll see how it feels next week.

Congrats to Brett and Jake!  I respect them both as great people and runners.  Congrats to Bryant for winning the full and Ken for winning the 5k too!  And congrats to everyone else who ran.

Garmin Data: http://connect.garmin.com/activity/300606064

Pearl Izumi EM Road N1 Miles: 15.10
Weight: 155.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

9.6 miles easy on the base perimeter road.

Adidas Supernova Sequence Miles: 9.60
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.000.0011.06

11.06 miles easy on the Riverdale parkway with Bryant, Jace, and even....wait for it....Ben!  A bit colder out this morning.  Pace was very easy.

Asics GT-2000 Miles: 11.06
Weight: 153.80
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.630.000.004.009.63

MILES & QUARTERS

I met Bryant at the 21st Street Pond to do a light hard workout to keep our fitness sharp.  We did three by one mile and four by a quarter mile.  Splits: 4:55 4:53 4:51 then 4:00 rest and 1:09 1:05 1:05 1:04

We saw Coach Hislop at the end and had a good chat with him.  He was about to start his 8-mile walk.  It's always good to see Coach, he made me the runner I am today.

Oh and I forgot to mention I think one of the homeless men who sleeps near the pond yanked my UA earwarmer that I took off after the second interval and set on a sign.  It was gone and nowhere to be seen when we finished.  If I see a homeless man wearing it later on, I will certainly just let him keep it, it'd be funny to see though!  Now I need to buy a new earwarmer though!

Saucony Fastwich 6 Miles: 9.63
Weight: 154.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

11.7 miles on a loop around base, nice morning.

Pearl Izumi EM Road M3 Miles: 11.70
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

5.35 miles easy pushing the kids in the double jogger and running with Amy.  I threw in four strides at the end to get some turnover.

Adidas Supernova Sequence Miles: 5.35
Weight: 151.80
Comments(1)
Race: Thanksgiving Point Half (13.109 Miles) 01:14:59, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.6413.110.000.0016.75

THANKSGIVING POINT HALF MARATHON

Well not a lot went right in the race, but hey it happens; they can't all be great.  After two miles it was a three-man race between Jace Nye, Jon Kotter, and me.  We stayed together through 7-8 miles or so and then I had to pull off for a pit stop.  My stomach was acting up all morning and it didn't quit once the race started.  After the stop I tried to get back in the race.  I timed the gap at one minute and tried to increase my pace.  I knew I'd really have to get moving.  So, I increased my pace, or so I thought, but actually I was still running the same pace as before my stop.  At mile 9 I timed the gap at one minute still and threw in the towel after that.  My legs were heavy from last week and I didn't want to crank the finish hard with no promise of an increase in place.  So I coasted in from mile 9 on and my legs were more than happy to slow down.

The bathroom stop was annoying and yes I was still perfectly in the race for first when I stopped, but in all honesty I don't think I would've had the legs today to beat Jace and Jon even without a stop.  My legs really were a lot heavier and fatigued than I thought they'd be.  I think 3rd was in the cards from the get-go.  At least this way I got to rest my legs for four miles instead of battling for 10-13 and then taking third anyway.  Jace and Jon both ran very well and deserved 1st and 2nd.  Great guys and it was fun to run with them.  We talked quite a bit throughout those first 7-8 miles...good times.

The best news is my knee didn't really bother me at all and still feels pretty decent.  I'll take that good news, third place, and $150 bucks anyday! 

For those that haven't raced this course, throw it on next year's calendar.  It's a beautiful course and it's challenging.  The organization is A+, as is the hospitality.  Kendall, hats off to you for directed yet another great race!

Splits (I stopped my watch for the pit stop without realizing I had and so I can't remember exactly where it was at; I will look once I transfer my garmin data to connect.):  532 524 508 519 530 525 514 528 528 550 550 602 601 536pace for last 0.1

Pearl Izumi EM Road M3 Miles: 3.64Pearl Izumi EM Road N1 Miles: 13.11
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

6.17 miles easy around my neighborhood at 4:30 am before I have to leave for the airport.  I was hoping to run more in the evening but we didn't get to our hotel in Ohio until 10 pm due to delays.

Asics GT-2000 Miles: 6.17
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.480.000.000.0013.48

6 miles easy near the hotel in Dayton in the early morning.  The time change is killing me.

7.48 miles easy at Englewood Metropark on some trails.  We were lucky to get out of meetings a tad early today so I talked my co-worker into heading to the park to run on some trails.  Beautiful trails with a nice variety.

Adidas Supernova Sequence Miles: 6.00Pearl Izumi EM Road M3 Miles: 7.48
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
142.4818.1137.205.50203.29
Asics GT-2000 Miles: 40.07Adidas Supernova Sequence Miles: 56.81Saucony Fastwich 6 Miles: 39.58Pearl Izumi EM Road M3 Miles: 31.12Pearl Izumi EM Road N1 Miles: 35.71
Weight: 153.73
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