| Location: Puyallup,WA,USA Member Since: Apr 15, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: I've been running since I was a 7th grader in 1988. At Washington High School (Parkland, WA), I ran on the cross country team and did the 800m, 1600m, and 3200m in track and field.
In college, a hamstring injury and IT band pain ended my college competitive racing almost before it began. With the help of my cousin, Preston, who was in Physical Therapy School, my injuries healed and I began running again.
In the 2000's my goals shifted to attaining a BQ. After making nearly every mistake possible in the marathon, I finally BQ'd and then ran Boston in 2010.
Personal Records:
1600m: 4:31 (1992)
Marathon: 3:09:41 (2012) Short-Term Running Goals: Get my body weight below 180 lbs
Race a sub-40 10k
Consistently run 40+ miles/week Long-Term Running Goals: Sub 3 hour marathon PR
Race a sub 5 minute mile... one more time! (Last time I did it was when I was a teenager.) Personal: Check out my facebook Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 | | Ghost 6 Lifetime Miles: | 4.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 151.73 | 9.17 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 166.90 |
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| ASICS Nimbus 13 Miles: 166.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 38:33 (8:26/mi) Brad Lk x2 |
| ASICS Nimbus 13 Miles: 4.57 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
| About 52 min. Brad Lk x 4 A little cold. Ran with long sleeve shirt and shorts. I almost needed gloves.
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| ASICS Nimbus 13 Miles: 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.57 |
| 38:43 (8:29/mi) Brad Lk x 2 Woke up 1/2 hour late this AM. I almost didn't run, but then I convinced myself that there was at least enough time to run 2 miles before I had to leave for the office. I ended up doing my standard 4 1/2 miler. Great run!
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| ASICS Nimbus 13 Miles: 4.57 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.11 |
| 58:23 (8:12/mi) Ran in Manorwood, Ferrucci Jr High, and Pierce College. Had to deliver the registration form for the Tacoma Rainiers Baseball Scout Night to Chris (in Manorwood) before he left for work. I'm finally under 190 lbs! 190 is my unacceptable weight limit. Now it's time to lose another 10-15 lbs for a fall marathon.
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| ASICS Nimbus 13 Miles: 7.11 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.79 | 0.00 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.79 |
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1:52:35 (9:33/mi) Very hilly 11 1/2 mile run. Ran as high as Pierce College (540') and as low as downtown Puyallup valley (30-40'), with lots of ups and downs in-between. The trail system in Clarks Creek Park is amazing; it rivals Pt. Defiance Park in many ways. Pretty muddy though. Even though I'm trying to do all E pace runs right now, the hills obviously increased the intensity. I'm sure I was hovering near HRmax on the steep portions and was at threshold intensity for the more moderate uphills.
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| ASICS Nimbus 13 Miles: 11.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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52:03 (8:28/mi) Brad Lk x 4 Slight soreness in legs from yesterday. I wanted to do a more interesting 6-miler than the standard Bradley Lake run, but since it's a pretty flat course, I thought it would be better for recovery. My focus right now is on building a foundation and injury prevention.
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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53:07 (8:38/mi) Brad Lk x 4 A little soreness is still present in the calf muscles from Saturday's run. Gotta keep it easy!
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.16 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 |
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51:18 (8:19/mi) Brad Lk x 4 Joints slightly stiff this morning, but everything loosened up after the first mile. I kept on speeding up, and had to force myself to slow down.
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| ASICS Nimbus 13 Miles: 6.16 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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52:13 (8:30/mi) Brad Lk x 4 Caught myself running too fast a few times and had to slow down. It might be time to introduce a few strides for a couple of runs a week.
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
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48:14 (7:49/mi) Brad Lk x 4 The plan was to do a few strides to shake out the legs since they have been so hungry for speed. I spontaneously broke into a sprint after about 1.5 miles and continued to do "strides" throughout the rest of the run. I think this workout would be best described as a light fartlek. At no point was the cardiovascular system challenged; the legs just got a chance to break free from the shackles that I have placed on them.
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| ASICS Nimbus 13 Miles: 6.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.43 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.43 |
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1:54:55 (9:15/mi) Another trail run in Clark's Creek Park. Fun trails and lots of hills! Occasionally, when I would land on my right heel, I would get a sharp pain. I probably need to start shopping for new shoes.
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| ASICS Nimbus 13 Miles: 12.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 1:03:48 (8:45/mi) Ran to Brad. Lk. and to Pierce College for a 7 mile run and my first 50 mile week of the year. No problems with my right heel, but at the last 0.3 mile I felt a tightness under the ball of my big toe on my right foot. Went on an excellent hike to Bridal Veil Falls with the family later in the day. I think it was something like 4 miles roundtrip and about 1000' vertical gain. Lots of people on the trail, and for a good reason... The falls were spectacular! |
| ASICS Nimbus 13 Miles: 7.30 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.13 |
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53:05 (8:40/mi) Brad Lk x 4 No aches or pains. Good run.
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| ASICS Nimbus 13 Miles: 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| 51:38 (8:26/mi) Brad Lk x 4 Legs getting jumpy again. I'll do some strides tomorrow. |
| ASICS Nimbus 13 Miles: 6.12 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
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49:50 (8:06/mi) Brad Lk x 4 w/strides Another beautiful morning! Did 8 or so strides in the 5th mile of the run.
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| ASICS Nimbus 13 Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
| 52:33 (8:33/mi) Brad Lk x 4 |
| ASICS Nimbus 13 Miles: 6.14 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.13 |
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44.56 (8:28/mi) Woke up, went to make coffee, but was out of beans. Uh Oh... NO COFFEE! Decided to do a coffee run today. Ran to Wildwood Elementary School and measured the "track" (0.26 mi). Then cut through to Wildwood Park Dr., 37th Ave., Top Foods, bought a pound of coffee at Forza, Brad Lk, Home. Coffee was delicious! I got the Da Vita blend; it's their medium bodied house blend.
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| ASICS Nimbus 13 Miles: 5.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.11 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.11 |
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1:43:46 (8:34/mi) Decided to run "west". Of course, I had to deviate north and south because of things that were in my way like buildings, roads, trees, and creeks. As best I could, I ran on 23rd Ave, but I couldn't resist running through the amazing trails on the south end of Clark's Creek Park with lots of hills. At the turn-around point, I discovered an interesting unpaved road that went diagnal to all of the other roads. There were several blockades across the road and even more "No Trespassing" signs. It was pretty obvious from the worn pedestrian paths around the blockades that they are ignored all the time. The road appears to run straight from Mt Rainier to Tacoma. A couple of signs indicate that it is owned by the City of Tacoma Water Division. It looks like a waterline runs underground along the entire length of the road. All of the blockades can easily be skirted around except one, which wasn't too difficult to climb over. I'll be back to run on this road! The road ended at Meridian St. I picked up the pace for the last 3 miles back home.
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| ASICS Nimbus 13 Miles: 12.11 |
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| | Comments(18) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.12 |
| 51:08 (8:21/mi) Brad Lk x 4 Fishing derby was going on at the lake. The parking lots were almost full and anglers were everywhere... and it wasn't even 7 AM! I've never seen this many people at the lake this early before. My right hamstring was getting pretty sore. On Wednesday, I slightly pulled it while playing baseball at Ben's cub scout den meeting. It didn't trouble me too much yesterday, but today, I had to stop and stretch it a little. |
| ASICS Nimbus 13 Miles: 6.12 |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.01 |
| 16:41 (8:19/mi) Only ran 2 miles today. My hamstring is still bugging me from that baseball game! It's just sore. The 2 miler helped stretch it out without over-straining it. The other reason for only going 2 miles was because I was giving a speech on stewardship at chuch this morning and needed to spend a little extra time preparing for it. I stumbled over some words, but I think I did OK.
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| ASICS Nimbus 13 Miles: 2.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.14 |
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53:13 (8:40/mi) Right hamstring still sore. I think this is going to be with me for another week or 2. Did my normal 6 miler, but kept monitoring the hamstring and evaluating whether I needed to bail out earlier than the planned 6 miles. I'm running the Sound to Narrows, but I'm won't race it if the hamstring is still a problem.
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| ASICS Nimbus 13 Miles: 6.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
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53:07 (8:37/mi) Brad Lk x 4 Hamstring still sore, but it felt better as the run progressed. There were even a few times when I forgot about the injury while running around the lake.
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| ASICS Nimbus 13 Miles: 6.17 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.87 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.87 |
| 1:25:40 (7:53/mi) Ran with Preston on the Foothills trail. Felt great for most of the run. Preston told me some great stories of Boston this year and we had a lot of laughs. Hamstring was symptom-free for a 1/8 of a mile and then I felt it stretch a little longer, then it felt a little sore. As the run progressed, the soreness diminished, but was still present. Around 10 miles, the soreness started to increase. That's when I started thinking to myself that this would be the ideal time to stop, but we still had 2 miles left. I thought I could just cruise in to finish the 12 miler. WRONG! Shortly afterwards, I felt a shock of pain in the hamstring that brought me to a stop. I had to walk the rest of the way. Preston was kind enough to walk with me. By the time I drove home, the hamstring felt a lot better. Not near to as stiff as I expected. Taking advice from Scott, I worked the hamstring with my foam roller. Tomorrow, I will attempt to run. If pain develops, I'll just walk a couple of miles instead. |
| ASICS Nimbus 13 Miles: 10.87 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Tried to run this morning, but hamstring was too sore. Walked up to Ferrucci Jr High and back home. Probably 2 or so miles total. I'll just continue to foam roll and stretch the hamstring. Every day, I'll attempt some easy running and if it doesn't feel right, I'll walk.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.59 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.59 |
| 38:23 (8:22/mi) Brad Lk x 2 My hamstring let me run today; unbelievable! A low-grade soreness was present the entire run. My whole right leg felt fatigued. I'm guessing that other muscles were being recruited to support the weak hamstring. Running form was not affected. Still using the foam roller a few times a day. |
| ASICS Nimbus 13 Miles: 4.59 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.54 |
| 38:58 (8:48/mi) Brad Lk x 2 Hamstring feels less sore when I used the foam roller today compared to yesterday. It is still sore for the whole run, although there were a few moments where I almost forgot about it. I was very tempted to run 6 miles today, but only did 4 1/2. Had to remind myself that the purpose of this run is to help recover from injury, not to add mileage. My right leg didn't feel extra fatigue like yesterday, but it took more effort for the whole body to get a run in today. |
| ASICS Nimbus 13 Miles: 4.54 |
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| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Big ZERO for the day. Yesterday, my wife, kids, and in-laws drove to Pt. Townsend for a fun-filled day at Ft. Worden State Park. We had a lot of fun exploring the old bunkers, eating ice cream in town and just sitting in the sun. In late afternoon, we got a phone call from my sister-in-law. My niece, Shiloh, fell off a swing, hit her head, and went uncontious. She was air-lifted to Harborview Medical Center! We all got in the van and drove to Seattle, with a quick shortstop at home to drop off the kids with my mom and sister. That was a very unsettling drive. It seemed to me that there was a very good chance that Shiloh would not make it. Fortunately, Shiloh was still alive. From what I heard from family and the doctors, I was encouraged that she would recover, but might not come out unscathed. To top it all off, I came down with a cold. Symptoms kicked in on the long drive to Seattle and have worsened. Emotional stress, lack of sleep, sick, injured hamstring... It would be stupid to run right now.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO Still sick. We went to Seattle today. Shiloh is better. Prayers are being heard and answered! I am not better. Still sick. I'm sure it'll run it's 7-10 day cycle like most colds do. No running today, but the hamstring feels like it's improving. I've been rolling it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ZERO My cold is significantly better. Last night, I decided to run this morning. I slept in instead... probably needed it. I'll run tomorrow for sure. Shiloh is improving. They moved her out of ICU and are planning to transfer her to Children's Hospital for rehab next week. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 151.73 | 9.17 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 166.90 |
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| ASICS Nimbus 13 Miles: 166.90 |
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